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In endurance sports, your lower body tends to get all the glory. But the truth is that your upper-body muscles—especially your shoulders—play a huge role in your success.
Your shoulder marks the spot where your upper arm connects to the rest of your body (the glenohumeral joint) and the point at which all arm and some back movements begin (the rotator cuff). The shoulder helps you send at the crag, power up hills, and balance while you ski. It’s the most mobile, versatile joint in the body—but it’s also the least stable, says Janet Hamilton, an exercise physiologist and coach with Running Strong in Atlanta. This means that over time, especially with repetition—a hallmark of endurance sports—you’re likely to see overuse injuries, pinched muscles or nerves, and damaged rotator cuff muscles.
Build shoulder strength and stability by integrating these exercises into your weekly workouts. Start with minimal loads, performing two to three pain-free sets of eight to 12 reps for each exercise. If anything hurts, stop immediately and correct your form. If the problem continues, talk to a physical therapist.