When you’re training making sure that you allow enough time for recovery and not over training is just as important as the workouts themselves.
After suffering consistent pain and shoulder injuries for the past couple of years I decided to go back to the basics. I eliminated all exercises that required lifting above my head and went back to lifting very light weights. The goal was to go slowly and rebuild the strength and flexibility in my shoulders.
I have had to restrain myself from pushing hard again with my shoulders. it’s great to be motivated but staying focussed on the long term goal is important. Another injury would have meant losing precious time.
After nearly 3 months of this I have slowly been able to increase the weight again and have avoided injury since returning to the gym in October.
The improvement has made a huge difference to the overall quality of my workouts.
My shoulder workout is below. I started with 3 and 5 kg dumbbells and only increased the weight gently when it became easy without pain.
Side Lateral raise 4×10
Front Dumbell raise 4×10
Seated Bent-Over Rear Delt Raise 4×10
Reverse Flyes 4×10
Patience and hard work go together. Listen to your body and take care to allow it to recover when it needs it and you will get much more out of your training.