Your shoulders and rotator cuffs are some of the most important areas of your body—and that means you need to take extremely good care of them.

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Unlike some sports injuries, a rotator cuff injury doesn’t need a jarring impact to occur. Stressing this part of the body every time you hit the gym is enough to break down soft tissue over time, and cause the type of intense pain that keeps you off the bench for weeks. But don’t get scared and stop lifting—just lift smarter.

We asked CJ Murphy, trainer and owner of Total Performance Sports, for his advice on avoiding this all-too-common injury.

Here are the four things you can do to help save your shoulders.