5 push-up mistakes that can easily cause shoulder injuries

Push-ups are an extremely popular exercise that requires no equipment and helps train the chest, shoulders, triceps, and core muscles. However, because they seem simple, many people perform push-ups with incorrect techniques, leading to injury.

Incorrect push-ups can lead to shoulder pain, rotator cuff tendinitis, shoulder osteoarthritis, or rotator cuff inflammation. These injuries can range from mild to severe, affecting long-term exercise ability, according to Men 's Health magazine (Australia).

Push-ups with incorrect technique can easily injure the shoulder joint.

PHOTO: AI

Below are common push-up mistakes that many people make:

Hands too wide or too high

One of the most common mistakes when doing push-ups is placing your hands too wide or too high relative to your shoulder position. When your hands are too wide, your elbows tend to roll outward, increasing the stress on the front of your shoulder joint and your rotator cuff tendons.

When exercising, if the hand contacts the surface at a position higher than the shoulder, the pushing force is not distributed in the right direction, causing uneven pressure on the shoulder joint. Experts say that placing the arm angle about 45° compared to the body is the correct posture, reducing the risk of shoulder injury.

This type of poor posture increases the possibility of friction between the scapular head and soft structures such as the rotator cuff tendons, causing pain in the anterior part of the shoulder when lowering the body or pushing up.

Elbows flare out too much

Many people when doing push-ups let their elbows flare out too far, even to the point where they are almost perpendicular to their torso. This position puts more pressure on the shoulder joint and reduces stability. Extending the elbows too far during push-ups increases the risk of straining, inflammation, or even tearing the rotator cuff.

Back is not straight

During push-ups, if the body does not maintain a straight line from head to heels, the shoulders will be pulled out of alignment and subjected to unnatural pressure. A common mistake is to let the hips drop or push the hips up too high.

When the trunk is unstable, the shoulder can become misaligned, increasing friction between the bone ends and soft tissue. This increases the risk of tendinitis or small tears in the rotator cuff.

Push-ups are too fast.

Many people want to complete the exercise quickly so they do push-ups at a fast speed. However, doing it quickly will make it difficult to control the movement, easily breaking the technique. As a result, each time you repeat the push-up movement, the body's posture will be distorted. Performing the movement too quickly also does not give the tendons and joints time to adapt to the force, easily causing micro-injuries over time.

No start

Even if you do push-ups with the correct technique, if your shoulder muscles and tendons are not warmed up, you are still susceptible to injury. In addition, if your rotator cuff muscles are weak or tired, these small structures will not be able to withstand the pressure of push-ups. In that case, even if you do push-ups with the correct technique, if you do them too often or too hard, you still risk injury, according to Men's Health .

Source: https://thanhnien.vn/5-sai-lam-hit-dat-de-gay-chan-thuong-vai-185251004125241455.htm