Discussion in 'Fitness & Nutrition' started by timberwolf, Feb 16, 2006.
What are you currently doing and not doing for them?
LOTS of rowing focusing on scapular retraction
eliminated overhead pressing, lateral raises, front raises and shrugs
reduced my bench press volume
reduced pullup/pulldown volume
external rotations from different positions (on all upper body days)
stretch my pecs, lats, and delts several times a day
foam rolling for upper back
increased rear delt work
dip bar shrugs (for scapular depressors)
at home i do the pushup plus (for serratus activation) and prone cobras
using more of the manta ray and SSB on squat days
shoulder traction with the jump stretch bands
increased focus on maintaining good posture (not slouching)
I can't say how much it's helped since i haven't tried any overhead pressing or anything
Thanks. Left rotators are feeling tight... not painful...yet.
So I might follow some of these...
i had a shoulder injury while working out back in december, doing incline db press
i went to the doctor, got xrays, they said it looked like a minor tear in a tendon or some such thing
since then I havent noticed much improvement in my shoulder, if i am laying down or on a incline bench and bring my arm up over my head while its fully extended i have a hard time keeping it there and it feels like im gonna pull something. other than that i have full range of motion and can do lateral raises pretty easily.
i've been limiting my chest press and havent done shoulder press since the injury cause it feels like im gonna hurt it again. i stick to cable work for chest and lateral raises and whatnot for shoulders.
think you could give me a better diagnosis of whats wrong with my shoulder and how to help it heal?
any idea, the pain is sort of deep seeded in my shoulder
when you raise your arm up and your shoulder makes that divet with your back, the pain is right in there
that's funny, because you can't see tendons on x-rays
well they took the xrays to see if i broke anything or to see if anything was out of place but it looked normal so they thought it might just be a torn tendon
you should get a CONTRAST MRI
thats expensive right?
speaking of rotator cuff, I was playing baseball 4 years ago and swong at a pitch sa hard as I could for home run derby and I felt my shoulder come out of the socket, and it hurt like a bastard. I looked up on WebMD and it said it was an injured RC... Everytime I do inclie press and bench even my shoulder makes a clicking or cracking noise... Is that good
do the first stretch
also get one of those resistance bands and do exercise 2 and 3, standing
for all the exercises do them slow and controlled, and aim for high reps sets of 20rep+, work your way up to 50reps for sets then start adding a bit more resistance.
i had a left shoulder injury, and had a really weak rotator cuff. had several months of phyiscal therapy. and these exercises really helped and clicking is almost eliminated except for when i do flat bb presses.
I think working on shoulder flexibility will help with the clicking, and also make sure to work all the deltoids(anterior/medial/posterior) so there arent any muscle imbalances.