Train Hard, Stay Safe

Train Hard, Stay Safe: Protecting Your Shoulders and Spine

At Forge Physical Therapy, one of my biggest goals is helping people stay active and pain free, not just in the clinic but also in the gym and in everyday life. Recently, I led a workshop at F45 Corte Madera focused on two of the most common problem areas for athletes: the shoulders and the spine.

Why? Because research shows:

• ‍Shoulders are the most frequently injured joint in functional fitness training, making up as much as 40 percent of gym related injuries.‍
• Spinal and low back issues come next, often linked to squats, deadlifts, or long hours of sitting with poor posture.

The good news is that with the right tools you can train hard and protect these areas.

Five Simple Ways to Protect Your Shoulders and Spine

1. Master Your Core First
A strong, stable spine is the foundation for everything else. Think of your core as a weightlifting belt built into your body.

2. Breathe and Brace
Learning how to exhale, draw in, and stabilize before a heavy lift makes a huge difference in protecting your back.

3. Respect Mobility Limits
If your shoulders or hips feel tight, pushing through under load is a recipe for pain. Address mobility first. Even five minutes a day goes a long way.

4. Modify, Do Not Quit
If you are injured or stiff, swap barbell presses for dumbbell work, or pull from blocks instead of the floor. Training smart keeps you progressing without setbacks.

5. Recovery Is Training
Sleep, hydration, and stress management matter just as much as reps and weights. Your body only adapts if it has time to recover.

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The Forge PT Approach

In my clinic every session is:‍

• ‍One on one and hands on so you get the attention you deserve.‍
• Fix the Root Cause so you are pain-free now and in the future.
• ‍Performance focused so you can return to the gym or sport you love, not just daily life.

Want Help with Your Own Shoulder or Back?

If you have been battling nagging pain, or just want to stay ahead of injuries, I would be glad to help. Schedule a complimentary 15-minute consultation at Forge PT and let us make sure you are moving safely and powerfully for the long run.