Strong ligaments and tendons are necessary for any activity that involves stress on the joints. Repeated muscle contractions stimulate ligaments and tendons to grow stronger and thicker. Connective tissue does not adapt to increased loading as quickly as muscle tissue, so patience and careful load selection are of paramount importance when training these structures.
To reduce the chance of injury during your workout make sure to warm up for 10 minutes with a mix of light cardio and low-intensity resistance training. If you are recovering from an injury, consult a physiotherapist or medical professional before starting any strength programme. Here are 2 key areas to focus on for shoulder health:
The shoulder is the most mobile joint in the body, which can make it vulnerable to injury. Much of modern life, such as sitting at a desk, re-inforces an internally rotated position, which can lead to impingement and shoulder pain. You can help to balance this out by performing cable external rotations.
Existing shoulder problems can be aggravated by strength training programmes that involve a lot of horizontal pressing. To keep the shoulder joint balanced, it's important to perform lots of work for the upper back. Seated rows and band pull-aparts are a great place to start.