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7 tips to help your shoulders when Boxing

7 tips to help your shoulders when Boxing

Saturday, April 28th, 2012


Chinese Medicine 210x300 7 tips to help your shoulders when BoxingWhether it be in a Personal Training session, a group class, or your punching bag in the garage, the repetitive punching motion of Boxing works several muscles including your trapezius, rhomboids and deltoids. Boxing is a great way to tone & strengthen muscles but if it’s not an action your arms are used to or you favour one side more than the other, sometimes acute pain and discomfort can result. What Mike does to guide your boxing technique is important and over time the body becomes more used to this type of action. But it is also important to release & relax muscles as you go if they’ve become tight, tender or strained. After all you are “training” your muscles to tolerate this level of work but we can also train the muscles to relax after a boxing session too. Using treatments like acupuncture can help keep the muscles in good condition during the training process. There’s no point injuring yourself!

Anterior Deltoid Shoulder Pain Signs & Symptoms

  • Pain at the front of the shoulder
  • Pain near the AC Joint and Rotator Cuff
  • Limited range of motion
  • Weakness or reduced strength in their arm
  • Shoulder muscles fatigue easily & quickly
  • Symptoms worse on one side than the other
  • Referred pain down their arm

Does this sound like you? Here are some of my tips for people who Box:
1. Warm Up Properly – are your arm and shoulder muscles really warm? You should be able to feel gentle heat emanating from the shoulder joints for them to be properly warmed up.
2. Think about your technique or get guidance from Mike – do you favour one side more than the other? Ask Mike how you can develop more strength on the weaker side so you can balance the exercises more evenly between the two sides. This will prevent injury on your predominant or leading side.
3. After a boxing session use Ice packs only if you feel true pain, sharp and fixed in the shoulder.
4. Use heat packs if you’ve had a dull ache for a more than 48 hrs. Heat encourages blood flow & release of tight muscles. 5 min on the shoulder, 10 min off the shoulder before repeating.
5. Stretch the front of the shoulder against a door or wall (see diagram)
6. Warm Down properly including stretches for the trapezius & Rhomboids- ask Mike!
7. Add acupuncture into your regime to quickly release any trigger points or knots in the shoulder before they become chronic. This way you can shorten your recovery time in between boxing sessions.

Relief for Boxers – A case study
Two clients came to me for acupuncture treatment, with pain and restricted movement in their shoulder. The priority was to relieve the pain and get their mobility in their shoulder back. Their Anterior deltoid muscles were very tight. Both clients were Boxers; one at a  competitive level and one who boxed for fitness. Getting acupuncture proved a quick & effective way of releasing trigger points or knots in their shoulder muscles. The result was positive for both boxers, because the muscles were encouraged to release and relax the tension they had stored from the repetitive punching motion during boxing.

Katika Funnell has practiced Acupuncture for 10 years and studied under a mentor who specialised in Trigger Point Therapy. If you have any questions about Shoulder Pain, you can contact her at The Family Wellness Centre on 9938 1090 or via

Katika Funnell Acupuncturist and Chinese Medicine Practitioner
B.HSc. TCM(UTS) Cert. TCM(China) DRM Member ATMS 0414 459 659

(02) 9938 1090

7 tips to help your shoulders when Boxing is a post from: Group Fitness Training Sydney

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