How the Single Row Arm is Leading to Your Shoulder Pain

Hi, this is Rick Kaselj and I am here to show you the 5 worst exercises that you can do for your shoulder.

As an injury specialist I come across with all kinds of injuries and one of the top injuries that I come across is shoulder injuries and shoulder pain.

Now I want to show you the 5 worst exercises for your shoulder and then give you couple of solutions that you can do for those worst exercises.

So I want to go through exercise # 1.

And exercise # 1 is a Single Arm Row, a very common exercise. A lot of times the common thinking out there for any type of shoulder injuries, shoulder pain or shoulder prevention program is to do some sort of rowing exercise or one arm row.

A lot of people end up doing it wrong and what happens is it makes their shoulder worse. It ends up reshaping their shoulder the wrong way. And it leads to their shoulder being in a shape that increases the risk of shoulder injury and shoulder pain.

Let me go through that One Arm Row movement. I can reach down, come up and then go through that rowing movement. Now hopefully you saw the mistake that I am making.

And how if I kept on doing it, how it’s going to make my shoulder worse, reshaping my shoulder the wrong way, and guaranteed to create more shoulder pain.

I can make a little tweak to my technique in order to prevent shoulder pain, prevent my shoulders from being injured, and allow me to continue working out pain-free by preventing anterior humeral glide or migration, which results in my  shoulder being pulled forward unnecessarily.

The shoulder has two main structures. There’s the active structures; when your muscles are turned on they provide great stability to your shoulder. When they are turned off we rely on stability from the non-contract out structures like the ligaments, tendons, labrum, and bone.

Now if I have those muscles on and I am pulling the arm what I am doing is I am changing the centration of that shoulder joint.  I am also stretching those non-contract out structures which can end up increasing the risk of shoulder injury and shoulder pain.

I am going to show you what you can do to make this bad exercise into a good exercise. Before you end up grabbing weight I want to make sure that your scapular muscles are active and turned on. Reach down and activate those scapular muscles, then pull up and bring the weight towards me.

As you bring the weights towards yourself, build tension in the lats so you have a stable platform with your shoulder blade or scapula.  Now go through that rowing movement still maintaining that active scapula and the tension within the lat.

make sure when you put the weight down and pick it up that I you are not getting that pulling movement (almost like replicating pulling the arm out of your socket, which you don’t want to do).

So there you go, this is exercise #1. One of the 5 worst shoulder exercises that you can do. I will be back with the second worst one you can do.

Take care and goodbye,

Rick Kaselj, MS

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