from
Kelwy
Posts: 4
I feel pain in my shoulders because I do punch in wrong way, after researching the alternative so I decide to mix it with knee push up and shoulder tap from this. I do all of them slowly in 5 set. 16 high knees 6 lunges 14 high knees 8 knee push up and 1 shoulder tap each set
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Alright... yes, as I said - you can absolutely replace punches with knee push-ups and shoulder taps for now. Modifying an exercise that causes pain is always the right call.
At the same time, since punches appear in quite a few DAREBEE workouts and are a really useful movement to have in your toolbox, it may be worth trying to figure out what's causing the discomfort. A few common reasons are:
1) Punching with the shoulders shrugged up toward the ears, which puts extra tension on the shoulder muscles.
2) Overextending or locking out the arm at the end of the punch.
3) Throwing punches only with the arm instead of using hip and torso rotation to generate power.
4 ) An old injury, tightness, or limited shoulder mobility that makes punching uncomfortable.
Do any of these sound familiar?
If you suspect mobility might be part of the issue, you could also try adding some shoulder mobility work into your routine. These DAREBEE workouts may help:
And, of course, if the pain is sharp, persistent, or shows up during other movements too, it's a good idea to have the shoulder checked by a healthcare professional.
Ah, also - check out this guide on punching, maybe this can also help.
