Common Gym Mistakes That Cause Shoulder Injuries: By Dr. Balaraju Naidu, Robotic Orthopedic Surgeon, ONUS Robotic Hospitals
The shoulder joint is the most mobile joint in the human body — and unfortunately, the most injury-prone. Gym-goers often develop shoulder pain due to incorrect technique, overtraining, and poor muscle balance.
⭐ Why the Shoulder Is Easily Injured
- It’s a shallow ball-and-socket joint
- Stabilized mostly by muscles & tendons
- Susceptible to impingement, tendinitis, labrum tears
1. Lifting Too Heavy Without Good Form
This is the most common cause. Many people increase weight faster than their shoulder stabilizer muscles can handle.
Leads to:
- Rotator cuff tears
- Shoulder instability
- AC joint inflammation
Prevention:
- Follow progressive overload
- Prioritize form over weight
2. Incorrect Bench Press Technique
Bench press involves the pecs, deltoids, triceps — but wrong form loads the shoulder dangerously.
Common errors:
- Elbows at 90°
- Arching lower back
- No scapular retraction
Correct form:
- Elbows at ~45°
- Shoulder blades squeezed
- Bar lowered to mid-chest
3. Behind-the-Neck Exercises
These include:
- Behind-the-neck shoulder press
- Behind-the-neck lat pull-down
These positions push the shoulder into extreme external rotation → highly unsafe.
Can cause:
- Labrum injury
- Rotator cuff impingement
- Neck strain
Choose front variations instead.
4. Skipping Warm-Ups
Warm-up improves blood flow and muscle elasticity. Without it, the shoulder is stiff and vulnerable.
Best warm-up routine:
- Arm swings
- Shoulder mobility circles
- Face pulls with resistance band
5. Overtraining the Shoulders
Repeated overhead exercises (daily press, daily swimming, daily lifting) create inflammation.
Ideal frequency: 48 hours rest between heavy sessions.
6. Ignoring the Rotator Cuff
Rotator cuff = small muscles, big job. They stabilize the shoulder during every movement.
Weak RC → instability → injury.
Rotator cuff exercises:
- External rotations
- Internal rotations
- Scapular retractions
- Face pulls
7. Poor Shoulder & Back Posture While Lifting
Rounded shoulders, forward head posture, and poor core engagement shift pressure to the shoulders.
Fix:
- Neutral spine
- Core tight
- Shoulders retracted
When to See a Doctor
Seek medical help if you experience:
- Persistent shoulder pain
- Clicking or catching sensation
- Weakness lifting arm
- Night pain
At ONUS Robotic Hospitals, our orthopedic experts specialize in:
- Sports injuries
- Shoulder arthroscopy
- Rotator cuff repair
- Tendinitis management
📞 1800 103 1956 | 73967 77240
📍 Champapet | Uppal | Tukkuguda
For Appointments:
ONUS Robotic Hospitals – Hyderabad
