Today, I wanted to explain what you can do if you are having shoulder pain when performing the side plank.
In this video, I wanted to give an alternative exercise. If you do a Side Plank and it is painful, you can do this exercise called the Farmer’s Carry.
What To Do If You Have Shoulder Pain When Doing A Side Plank
CLICK HERE to watch the YouTube video.
I will get Sonya to demonstrate it.
Grab a weight – a dumbbell works well. Hold it in one arm and then take the weight for a walk.
You can start using something light weight, but you want to work up to a weight that’s heavy. When you are doing a side plank, you are pretty much holding your weight up. When you are doing it from your knees, you are doing it with three quarters of your body weight.
At the start, you might go light but then you really want to crank it up to keep those shoulders and those hips parallel to the floor. The dumbbells are trying to pull you down and you are fighting it the opposite way. So it’s almost like you are doing a side plank but without all that pressure on your forearm, elbow and shoulder.
If you are having shoulder pain when doing the side plank on the floor, then give the Farmer’s Carry exercise a go. Make sure you don’t go too light. Start off light but then start cranking the weight up. Make sure you have perfect technique because you don’t want to put unnecessary stress on your back.
Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance of an article, an interview, or a video that will help you overcome your injury or pain.
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If you are looking for a program to help you overcome shoulder pain for good, then click here to check out the Fix My Shoulder Pain program.
Rick Kaselj, MS