The pull-up exercise itself is not as dangerous as some upper body exercises, such as underarms. However, because the position of the upper arm and shoulder movement involve pull-ups, you may suffer from rotator cuff injuries. Reduce the risk of injury by avoiding certain types of pull-ups and proactively strengthening the rotator cuff muscles.
A rear view of a man doing a pull-up. (Source: Ibrakovic / iStock / Getty Images) Identification
The rotator cuff is a group of four muscles - the small round muscle, the infraspinatus, the supraspinatus And the subscapularis muscle - the part below the shoulder blade. They are responsible for stabilizing the highly active shoulder joints. The rotator cuff muscles are small and not particularly strong. This made them the main injured candidates. Some common rotator cuff injuries include strain, tear, dislocation, separation, impact, and relaxation.
Causes
Biological factors, such as the structure of the shoulder joint, can make you more vulnerable. The rotator cuff is damaged. If you fall over your shoulder or bear a shoulder injury, you may injure the rotator cuff muscles. Other more subtle causes of rotator cuff injury include repetitive pressure on the shoulder or repeated shoulder movements, especially prone movements, such as movements that occur during pull up. The pull-up movement causes the shoulder joint to be in a damaged position of the external rotation, and the rotator cuff muscle has a significant load.
Alternatives
If you do pull-ups often, c's continuous head movements can make you vulnerable to rotator cuff injuries. Replace the pullup with different movements and exercise the same muscles, such as a curved line or a sitting line. You can also use different pull-up clamps. Neutral handle pull-up - Your palms face each other - Reduce the pressure on the shoulders during exercise because your shoulders do not rotate outward. Some changes in the pullup are more likely to cause rotator cuff damage. Pull up at the back of the neck and pull yourself behind the neck to touch the bar, placing your shoulders in extreme outswing and increasing the risk of injury.
Prevention
to reduce the possibility of rotator cuff injury, active training to strengthen the rotator cuff muscles. Perform a series of internal and external shoulder rotation exercises using lightweight weights. Do these exercises at the end of the shoulder workout. Complete three sets of 12 to 15 repetitions per practice. If you feel any during the exercisePain, please stop pulling up. If you have shoulder pain, numbness or weakness, please consult your doctor.
