Chronic shoulder pain is not a rare issue; many people struggle with it every day. While there are many treatments, medications, creams, and other tactics aimed at pain relief, perhaps trying a targeted exercise may do the trick. By experimenting with kettlebell exercises, one lifter was able to find some pain relief and rehabilitate his body. Learn more here, including five great kettlebell exercises for shoulder pain.
Identifying the Root Cause of Shoulder Pain
Matthew is a lifter who struggled with constant shoulder pain. After 20 doctors and four physical therapists, the pain was still there, and he was losing hope of finding relief. Then he met Dr. Aaron Horschig. A physical therapist and a strength conditioning coach, Horschig found the cause of Matthew’s pain through a visual assessment that targeted shoulder blade movement and instability.
The Importance of Scapular Stability
The doctor found that Matthew’s left shoulder blade moved upwards quickly on the painful side rather than the normal side, suggesting there was instability in the blade. The movement negatively impacts the shoulder’s balance, leaving it prone to future injury. The shoulder works best when the deltoid and rotator cuff work in sync. Whenever one of these muscles is out of sync, it can turn into pain during workouts or daily life.
Initial Testing and Adaptation
After some more tests, Horschig was able to discover Matthew’s left arm did not have external rotation stability at a 90-degree angle. So, exercises like bench presses and banded external rotations would cause him pain. Instead, Horschig decided to tweak the approach, having Matthew lie prone and lift his hands against gravity, creating a pain-free way for him to work out.
Introducing Kettlebell Exercises
One of these exercises, created by Dr. Horschig, included a light kettlebell held upside down in a front rack position. This adjustment engaged the rotator cuff better than traditional weights and demanded more stability. After the rehabilitating exercises, Matthew was able to press 95 pounds overhead without any pain. This was something he couldn’t do for years, due to the constant shoulder pain.
Progressive Overload and Home Program
Dr. Horschig had a blend of kettlebell exercises to focus on progressive overload and to slowly reintroduce previous exercises. Some of these targeted exercises included:
- Prone External Rotation Drills: After a while, the weight of the kettlebell was increased.
- Banded Drills: After consistency with the bands, Matthew was transitioned back to the previous methods.
- Kettlebell Side Movements: Similar to the rotation drills, weight is increased gradually.
- Kettlebell Pressing Actions: Adding these workouts only after the shoulder ability has improved.
Remarkable Results
When Matthew pressed 190 pounds overhead, he surpassed his previous records without pain, just two months after starting the kettlebell exercises with Horschig. This one case proves the importance of stability in keeping chronic shoulder pain at bay, and using these exercises as a rehabilitation that is catered to the individual.
The Role of Kettlebell Training
Kettlebell training has grown in popularity over recent years for helping with shoulder stability, even without Matthew’s help in showing the effectiveness. Some popular exercises that help with shoulder strength and prevent injuries include the Turkish Get-Up, Kettlebell Halo, and the Kettlebell Press. For those who want to focus on mobility and muscles, the Kettlebell Windmill and Armbar are better choices.
Dynamic Training Protocols
Taking the time to include kettlebell workouts in your routine not only builds strength but also challenges your shoulder stability. By using an upside-down kettlebell, Dr. Horschig has proven how dynamic, controlled instability can be beneficial for those struggling with shoulder pain who want relief.
Broadening Shoulder Development
If you want to continue using the kettlebell after fixing your shoulder pain, there are plenty of other movements that encourage broad and stable shoulders. These include the Kettlebell Push Press, Snatch, and Row. Each one combines pushing, pulling, and rotational movements to target every part of the shoulder and make it stronger. Those just beginning will want to focus on proper form and then gradually add in more weight or higher-level exercises to minimize further injury.
Final Thoughts
Matthew’s shoulder pain is just one example of how pain can be caused by even the smallest of things, and only through precise assessment can it be properly addressed. If you struggle with shoulder pain and want to lose the pain and gain some strong shoulders, try adding some kettlebell exercises into your routine. Who knows? Maybe you’ll set some personal bests like Matthew!