Over training at work?

[Weaves]

I'm working as a painter over the summer and my shoulders constantly ache and when I attempted to do various exercises in the gym I couldn't because my shoulders were just so exhausted.

Is there a way I can overcome this or at least make it easier.

[MJ.23]

Try a few rehab movements with your workout. Basically movements that have no weight but work all planes of shoulder rotation as well as scapula retraction.

Theres teacups:

YouTube - Steve Cotter Tea Cup Shoulder Mobility Exercise 1: Part 2/2

And a shoulder circuit ive used before and am using again now:

YTWL:

YouTube - Prone YTWL Scapula/Shoulder Circuit

Try not to just go through the motion with this one, really concentrate on not using the traps for the movement. I do mine on a stability ball instead as it allows a greater range of motion

Then theres wall slides:

YouTube - Shoulder Mobility Exercises

These are actually pretty technical and if you find them hard it means you have poor shoulder mobility. Lots of fine points with this one and ive seen some huge essays on how to conduct them.

You can actually paint without moving your shoulder at all but you would look kinda weird!

[Weaves]

Quote

Try a few rehab movements with your workout. Basically movements that have no weight but work all planes of shoulder rotation as well as scapula retraction.

Theres teacups:

YouTube - Steve Cotter Tea Cup Shoulder Mobility Exercise 1: Part 2/2

And a shoulder circuit ive used before and am using again now:

YTWL:

YouTube - Prone YTWL Scapula/Shoulder Circuit

Try not to just go through the motion with this one, really concentrate on not using the traps for the movement. I do mine on a stability ball instead as it allows a greater range of motion

Then theres wall slides:

YouTube - Shoulder Mobility Exercises

These are actually pretty technical and if you find them hard it means you have poor shoulder mobility. Lots of fine points with this one and ive seen some huge essays on how to conduct them.

You can actually paint without moving your shoulder at all but you would look kinda weird!

Cheers for the info.

And I tried it - it also is a very slow way of painting!

[MJ.23]

The teacups are especially effective. Theres a few other variations of the movement and for me they offer instant relief from any shoulder pain.

The actual teacup is optional

[Tauren]

Try reading up on auto-regulation. I've seen some good articles about it on a couple of sites, I think one was on amped training.

The general idea being you moderate your volume of exercises to what your body can handle. You might find you need to reduce volume on anything hitting shoulders for a while, but if you do it intelligently then you won't lose strength or muscle mass.

[Weaves]

I couldn;t even warm up with just the bar on bench press though