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URBANREDNEK Posts: 3,886
6/1/18 11:43 A

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Personally, I would suspect a combination of:

- already being stiff due to posture and stress
- inadequate warm-up
- form issues (which can be made unconsciously worse due to existing stiffness and not enough warm-up)
- inadequate cool-down and stretching
- not enough time for full muscle healing (a lot of folks need 48-72 hours of recovery after an intense workout focused on a single muscle group)

I suggest:

- talk to your doctor, especially if you have an area of sharp pain that is not healing, to ensure that you have not sustained an injury
- consider yoga or pilates or tai chi - for a combination of stress reduction and increase in flexibility
- consider adding in boxing or martial arts - for a combination of stress reduction and increase in strength, flexibility, mobility, and control
- do some research to see if there are ways that you can improve posture at work (more ergonomic seating / computer placement / tools / etc.)
- add in more warm-up, cool-down, and stretching with each workout
- consult a personal trainer to confirm proper form, and for recommendations for how to continue to increase strength and minimize discomfort
- consult a massage therapist for myofascial release massage - and for tips on what you can do at home and at work to maintain the results
- experiment with timing of workouts, to see if you are one of those who benefit from more rest time in between

Here's an article with some great recommendations: www.sparkpeople.com/resource/fitness_artic
les.asp?id=2360


Sir Terry Pratchett:

"Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."


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KELLY_R's Photo KELLY_R Posts: 3,111
6/1/18 9:51 A

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Barring a physical injury, what you're experiencing is DOMS (delayed-onset muscle soreness)

As others have said, it's best to allow 48 hours of rest between working muscle groups when it comes to strength training. If you're doing full-body workouts on consecutive days, you're not allowing your muscles time to repair in between workouts (strength training results in tiny tears in your muscle tissue - you gain muscle mass as a result of your body repairing those tears.)

It's normal to feel sore after a strength training workout (i'm usually sore between 12 and 24 hours after a workout). But being constantly sore in the same area every day is probably because you're hitting your shoulders on consecutive days. If you really want to do strength training every day, consider doing "parts" workouts where you split up what muscle groups you work each day. IE: Monday biceps, triceps, core. Tuesday chest, shoulders, back. Wednesday lower body. Repeat. Otherwise, just do your full body workout every-other-day and do cardio on the days in between (I find cardio helps alleviate muscle soreness, too.)

Finally, make sure you're stretching after your workouts.

Hope the rest that's been suggested helps out.

I have a desk job, too, and of course depending on workload/stress, I can find my shoulders start to hunch up and get stiff and sore that way (and it's worse, of course, a day after working my shoulders). I actually get a massage once a month and that really, REALLY helps. I just ask the therapist to focus on any trouble spots. I feel like a million bucks afterward, too. ;)

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5/31/18 9:03 A

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Helpful info, thank you!

SHOAPIE's Photo SHOAPIE Posts: 24,702
5/30/18 9:45 P

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Try upper body one day than lower body the next. Each area gets a rest every other day that way.



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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,372
5/30/18 6:24 P

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Make sure you're leaving at least one day of rest in between sessions for the same muscle groups. You might consider a session with a personal trainer just to be sure your form is correct in case that's an issue.

Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
FUNNYPENGUIN SparkPoints: (15)
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5/30/18 1:46 P

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No I really haven't had past issues, my job is sitting at a desk 9 hours a day so they used to be tense and slightly sore but not like this, maybe it is aggravating the muscles
I just do an all around workout 3-4 times a week, usually just 10-15 reps of each excercise.
I do watch myself to try to makes sure I'm using good form, but not positive on that

SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,372
5/30/18 1:22 P

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Have you had any shoulder issues in the past? How many days per week are you doing upper body workouts? How many sets/reps of each exercise each time? Are you pretty confident you're using good form?

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
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5/30/18 9:48 A

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hey guys - I am new here, and I just started working out a few weeks ago finally. I am a 20 year old guy and just want to get nicely in shape and build some muscles. I've been slowly working up, running and doing some dumbells and a home gymn carefully and not doing too much. However, every time after I work out, the tops of my shoulders start getting sore and just get worse until i stop working out for a day or two. Also gets bad when I work at my desk, if I keep moving it isn't too bad. I do take a preworkout mix and a protein shake afterwards. What could I be doing wrong?

I just do like standard preacher curls, flys, pull downs and across chests, several pushups, picking up dumbells and some ab work outs....

Any ideas or solutions would be awesome, sick of getting so sore!

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