Shoulder pain

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  1. Quote Originally Posted by Rodja View Post
    That's funny because I've actually rehabbed my shoulders using the techniques like the ones in the video I posted. The difference between my advice and yours is education in that I actually know what I'm talking about on this topic.
    As have I. When I first started out, I developed poor bench technique that placed considerable stress on my shoulders and lead to severe pain that lasted weeks. It wasnt until I learnt proper benching technique that the pain started fading away.

    Problem was though, that I had a developed chest but very underdeveloped shoulders because i was worried that hitting them while in pain would do more harm than good. I spent >6months only doing light shoulder work to build up the strength and help even out any imbalances (doing internal/external rotation work), now I have no pain in my shoulder. It took time to heal and I essentially had to stop training heavy because I didnt want my shoulders to lag even further behind but it was worth it in the end.

    Also, im assuming by the OPs initial comment that the pain is muscle based and not joint based. If it is joint based, then perhaps the best advice is to go to the physio (luckily for us in NZ, rehab work is essentially free so I go every 6 months just for a checkup). If its muscle based, then the root cause could just be muscualr imbalances or poor technique. Either way, the pain isnt to be ignored.


  2. You sound like me when I first started training.
    Fortunately for me I'm in the end phase of recovery but I'd recommend the steps I took.

    Sounds like you've over worked your front delt, causing that rotation and muscle imbalance.
    I'd work more rhomboids, rear delt and trapz to get that posture corrected.

    Secondly I'd be inclined to say you've workout out your delts and had muscle hypertrophy without giving much attention to the smaller stability muscles such as super spinatus / cuff.

    I'd incorporate the stability work into your workout right now and stretch often, you need that ROM. Keep bench and heavy weight at the rest and use cables for maintaining but for now that's your priority before it turns into a real nasty one.

    Hope this helps buddy...
    I'm a gym instructor not a physio btw
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  3. Jus got done doin shoulder and bi's Shoulders felt solid. Kind of a stupid question but what is the best rear deltoid work out? I am so thankful of all the advice that you guys have givin me I am relatively new to hittin the weights so all the tips I can get I greatly appreciate it!

  4. Quote Originally Posted by hardgainerbwg View Post
    Jus got done doin shoulder and bi's Shoulders felt solid. Kind of a stupid question but what is the best rear deltoid work out? I am so thankful of all the advice that you guys have givin me I am relatively new to hittin the weights so all the tips I can get I greatly appreciate it!
    Facepulls, rear flys, TYWs
    M.Ed. Ex Phys


  5. Interesting thread.. I have minor pain when I'm flat/incline benching and when I'm doing shoulder presses with dumbbells or on the Smith Machine I have a weird shooting pain in my right front deltoid especially when I'm doing heavy weight.. Rear Deltoid workouts were not a problem that day.. But the thing is I never had a problem before that day, it just happened out of nowhere.. When i rotate my shoulders to warm up now i feel a minor cracking noise in my right shoulder.. What do u guys think? Should i rest it and do not bench or shoulder press and what are other things that will make it heal faster?
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  6. Quote Originally Posted by ALPH0NSE View Post
    Interesting thread.. I have minor pain when I'm flat/incline benching and when I'm doing shoulder presses with dumbbells or on the Smith Machine I have a weird shooting pain in my right front deltoid especially when I'm doing heavy weight.. Rear Deltoid workouts were not a problem that day.. But the thing is I never had a problem before that day, it just happened out of nowhere.. When i rotate my shoulders to warm up now i feel a minor cracking noise in my right shoulder.. What do u guys think? Should i rest it and do not bench or shoulder press and what are other things that will make it heal faster?
    Sounds similar to biceps tendon impingement.
    M.Ed. Ex Phys


  7. So it is not the rotator cuff? And what should I do to make it heal?

  8. Quote Originally Posted by ALPH0NSE View Post
    So it is not the rotator cuff? And what should I do to make it heal?
    It could have some subscapularis impingement as well, but it doesn't sound like a strain. Icing the area along with some NSAIDs is the acute treatment. Fixing your imbalance is whole other issues, though.
    M.Ed. Ex Phys


  9. U mean I can use Motrin as an NSAID? I'll ice it, but what about rest bro?

  10. Quote Originally Posted by ALPH0NSE View Post
    U mean I can use Motrin as an NSAID? I'll ice it, but what about rest bro?
    Rest won't fix a muscular imbalance.
    M.Ed. Ex Phys


  11. Gotcha.. But the pain is been there for 9 days now.. So what's the best thing to do to get back killing it at the gym?

  12. Quote Originally Posted by ALPH0NSE View Post
    Gotcha.. But the pain is been there for 9 days now.. So what's the best thing to do to get back killing it at the gym?
    http://www.mindandmuscle.net/article...-the-shoulder/
    M.Ed. Ex Phys


  13. Thx for the info

  14. Quote Originally Posted by Rodja View Post
    Facepulls, rear flys, TYWs
    Can I add band pull-aparts and scarecrows to your list?
    Don't worry, man, someday I'ma be nobody too.

  15. Quote Originally Posted by Swanson52 View Post
    Can I add band pull-aparts and scarecrows to your list?
    Absolutely.
    M.Ed. Ex Phys


  16. That's how it started with me. I went to do my first set of flat barbell press and wham shooting pain on the inside of my left shoulder. Not so much the muscle it feels deeper than that but since that happened like a month ago it comes and goes. Still not 100% with chest so I'm not doin flat barbell cuz thats when I get the most pressure

  17. I had the same trouble. I stuck to declines only for about three months and put more work on shoulders . Good to go now

  18. The pain could be coming from small tears or a larger tear in your labrum inside your shoulder. My buddy tore his a year ago and had to hve surgery. I also have some small tears in my left labrum but never got surgery. I found that warming up my rotator cuffs before workouts and even trying to strengthen them made the pain from my labrum fade away. If you strengthen your rotator cuffs you don't have to rely on your labrum as much. Hope that helps... Btw use VERY LIGHT WEIGHT when warming up or strengthening rotator cuffs. Also make sure you are not going lower than parallel with your flat bench press. (bar shouldn't be touching chest)

  19. I know u shouldn't bounce the bar off ur chest but u shouldn't touch it to ur chest at all? Not even under complete control?

  20. And how about with dumbells How low would u drop with them?

  21. Quote Originally Posted by pstiles View Post
    The pain could be coming from small tears or a larger tear in your labrum inside your shoulder. My buddy tore his a year ago and had to hve surgery. I also have some small tears in my left labrum but never got surgery. I found that warming up my rotator cuffs before workouts and even trying to strengthen them made the pain from my labrum fade away. If you strengthen your rotator cuffs you don't have to rely on your labrum as much. Hope that helps... Btw use VERY LIGHT WEIGHT when warming up or strengthening rotator cuffs. Also make sure you are not going lower than parallel with your flat bench press. (bar shouldn't be touching chest)
    Sounds like you don't know how to bench.

    Quote Originally Posted by hardgainerbwg View Post
    I know u shouldn't bounce the bar off ur chest but u shouldn't touch it to ur chest at all? Not even under complete control?
    Touch your chest.
    M.Ed. Ex Phys


  22. I thought so bro.

  23. Quote Originally Posted by Rodja View Post
    Use this as a warm-up for the shoulders:

    and then watch this 10x/day everyday until you can recall every second of it:
    Rodja - thanks for posting the vids. Been using the warm-ups the past two days and I am surprised how quickly my shoulders have responded and allowed me to lift heavy this week.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  24. Anybody had tendinitis in the area between the front delt and the upper bicep? It's been 3 weeks for me outta the gym and there's still minor pain if I try to do Shoulder Presses or Chest flat/incline bench on the Smith Machine...

  25. Quote Originally Posted by ALPH0NSE View Post
    Anybody had tendinitis in the area between the front delt and the upper bicep? It's been 3 weeks for me outta the gym and there's still minor pain if I try to do Shoulder Presses or Chest flat/incline bench on the Smith Machine...
    Do the shoulder warm-up vid that I posted and stop using the Smith machine.
    M.Ed. Ex Phys

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