In-Home Training for Sore Shoulders.
In-Home Training for Sore Shoulders.
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Working out at home with a sore shoulder can be frustrating, but you don't need to cancel training over it.
Often, the front side of our shoulders is where the pain resides, so working back muscles can be pain-free. The upper-body exercises listed are assuming the posterior muscles feel healthy.
We included a lot of leg exercises and some core towards the end, since you'll be able to do more of those pain-free with a sore shoulder.
As always, listen to your body and choose weights that feel challenging, though remain in proper posture throughout.
Perform the "A" exercises back to back, until three sets are completed, then continue to B.
The weights lifted should make the final repetition seem near-impossible, whether that is eight reps or twelve.
Write down your repetitions, weights, and rest periods for future reference; you'll need them!
Week 1: Find appropriate weights to challenge yourself, and achieve perfect form.
Week 2: Add 2-5 repetitions per set.
Week 3: Repeat the previous week and clean up your form.
Week 4: Add weight and attempt to maintain your repetitions per set... with a heavier load.
(For the body weight exercises listed, simply add another 2-5 repetitions per set.)
Week 5: Repeat the previous week and clean up your form.
Week 6 and beyond: Repeat the program, get back to sets of 8 repetitions, but now with a heavier starting weight.
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