While I’m not at the gym much lately, every time I am people come up to me asking how they can solve some nagging ache or pain that they have been experiencing. For most people shoulder/bicep issues tend to  be a main complaint but for some it is lower extremity as well. So here is a simple guide on how to fix yourself when these little problems creep into your life.

The biggest thing you can do is to be conscious of you posture/body position 24/7.  If you spend most of your time sitting at a desk bent over a computer, you will undoubtedly end up with both shoulder and hip dysfunction.  If you happen to work for a progressive company, you may be able to get a stand up workstation which will help with any low back, hip or hamstring issues.  If that is not an option, try to get up and move around as much as possible during the day.

Sitting at a computer tends to roll your shoulders into an internally rotated position.  When you spend your day with internally rotated (douche bag) shoulders, it becomes your permanent shoulder position. When you attempt to press overhead, you are starting from a bad position and are most likely unable to get to a fully extended finishing position.  This is a recipe for sore, inflamed bicep tendons.  Focus on always keeping your chest up and your shoulder blades held back and together (proper posture).  The better you get at this the better you will feel.

Foam rolling and lacrosse balls are your 2nd line of defense.  When we work out we get tight, this is a given.  By rolling out our tight bits we will stay more supple and mobile, which will make it much easier to create good positions, which will help prevent injury.

Next we need to mobilize.  We all know where we are tight but we don’t necessarily spend enough time trying to get less tight.  If pressing overhead hurts, you need to spend time mobilizing that position. If you are unsure what to do ask your coaches or go to mobilitywod.com for ideas.

If you are doing all of that and are still having issues it’s time to enlist outside help.  You can try massage, chiropractic or osteopathic therapy to resolve the issue.  If you don’t know where to go talk to your coaches – we have great people that we use, who will be more than happy to help you work through the issue.

The idea here is to be sore from your training not hurt/injured from it.  So focus on moving well first and the weight will come.  Pushing as much weight as possible through poor positions is a recipe for disaster.