The Importance of Shoulder Mobility and Stability When Lifting Weights

Posted on by Jory Meyer

Like to lift weights at your gym or involved in Crossfit? Give yourself a pat on the back for putting in the time to get fit! But if you are involved in these activities you know how demanding it can be on the shoulders, especially repeated push of a loaded bar to an overhead position (not to mention ring dips, handstand push-ups, etc) Maybe you have even experienced shoulder pain following a workout! The shoulder is an interesting joint requiring a high level of both mobility and stability; however, few people have both. To minimize pain and keep your shoulders healthy while lifting weights, your shoulder needs a balance of both of these at the same time. A lack of one of these increases your risk of injuries such as rotator cuff (not cup) tears, labral tears, or bursitis. Ouch! Adding a few exercises to your workout regime can help create mobility and stability to your shoulder reducing your risk of shoulder injury. 

Mobility Exercises:

Poor posture during the day can contribute to lack of mobility in the shoulders. Slouching and rounded shoulders (sound familiar to those with desk jobs, driving lots, playing on a phone for hours) are a recipe for potential shoulder injury when lifting weights into the overhead position.  

Stability Exercises:  

Stability in the shoulder is made up of 2 components: 

  1. The shoulder blade is the foundation of the shoulder and it requires stability on the chest wall. 
  2. The ball needs to be held in the centre of the socket while the shoulder moves. It is the job of the small deep muscles called the rotator cuff to do this.

These exercises will help to develop the foundation that you need to keep your shoulder healthy and allow you to progress your workout. Shoulders can be complicated. An assessment from a Physiotherapist at STRIDE can be beneficial to tailor the exercises to your shoulder’s specific needs. If you are having pain in your shoulder or if you are looking at preventing shoulder injuries from your workouts, book an assessment today.  

– Rae, PT

CAMPT certified