Shoulder stiffness and soreness

[DerickVonD]

Recently, I've been getting soreness and a stiffness feeling in my right shoulder at the top of it. I am able to do all my workouts without too much trouble and I don't usually feel this soreness while I'm doing my exercises. The soreness usually comes the day after and sometimes the day before. It is only in my right shoulder.

 

[lonewolf0420]

Hmmm....... Maybe try some Shoulder dislocations. These really helped stretch out my shoulders.
http://stronglifts.com/shoulders-dislocations/

 

[DerickVonD]

thanks. It funny I just started doing those last night, hopefully in a few days my shoulder will feel better.

 

[lonewolf0420]

YEah, I try to do them at least once a night. I also perform them as a warm up before most body parts

 

[DerickVonD]

I still seem to have this problem, however less often now and it isn't as sore. I think it might be tendinitis. I developed tendinitis in my right bicep like 5 or 6 months ago. Every now and then my bicep will hurt, but not often. My shoulder is still sore but a lot less sore after I start lifting. It is usually sore on off days or before I lift. I can live with this discomfort, it isn't mind numbly painful, just an inconvenience. I just hope this doesn't prevent me from going heavy on my exercises, it hasn't so far so that's good and I progress on shrugs almost every week.

 

[alih92]

sounds like you're travelling down a similar path that I went down (****ing my knee up) you might wanna get an Xray/MRI and a doctor's OKAY before you lift again. I would hate to hear you **** up your shoulder only at 21

 

[JoHNnyNuTZ]

How do you start to do those dislocations? Oh yeah, dont mean to jack your thread.

 

[ItsHectic]

You start with a towel or rubber tubing or broom with as wide grip as you can go like holding on with just 1 or 2 fingers, and do like 20 reps, then work your way to 50 or 100 and then to a more narrow grip, but i wouldnt aim at going too narrow as you can develop lax shoulder joints.

They stretch the pec minor muscle, I prefere to stretch it on a doorframe though as I think my shoulders are on the lax side already, and the shoulder dislocations stretched my right more than my left.

http://www.exrx.net/Stretches/PectoralisMinor/Towel.html

http://www.exrx.net/Stretches/PectoralisMinor/Doorway.html

 

[DerickVonD]

**** I was hoping I didn't have to se him my doctor is sort of an ass.

 

[DerickVonD]

I'm guessing this isn't too good. I woke up today and my shoulder was sore. I heard some kind of crack noise(like when you crack your knuckles) when I moved my arm back.

 

[DerickVonD]

This pain is in the front of the shoulder.

 

[HumpTheCook]

ive had tendonitis in my shoulders since about a year into my weightlifting. dont stress it. if you go to the doc, he is just gonna senf you to physio, if you go there, they are just going to stretch it... ive spent about5-10 minutes stretching my shoulders pre-workout for years and keeping them stretched between sets and i rarely get problems anymore. stretching is the most important thing you can do here... if you weightlift eventually your shoulders are gonna get hurt, its the most susceptible joint.

 

[DerickVonD]

ive had tendonitis in my shoulders since about a year into my weightlifting. dont stress it. if you go to the doc, he is just gonna senf you to physio, if you go there, they are just going to stretch it... ive spent about5-10 minutes stretching my shoulders pre-workout for years and keeping them stretched between sets and i rarely get problems anymore. stretching is the most important thing you can do here... if you weightlift eventually your shoulders are gonna get hurt, its the most susceptible joint.

I've been stretching, what stretches do you do?

 

[HumpTheCook]

I've been stretching, what stretches do you do?

i dont know what most are called so ill just explain...

1. full shoulder rotations front and back. nice and slow w/ 5lb weight.
2. stand with bicep against body, forearm sticking out w/ 5lb weight. rotate forearm out to create a 90 degree angle with your body. 10 times each arm, real slow again
3. stand with arm out and up with 5lb weight, rotate down towards the ground until your arm is paralell to the floor then back up. 10 times each arm again. nice and slow.

these are the stretches i was doing in my hundred dollar physio sessions lol except with a bungie cord type thing instead of a small weight, either way it creates the tension.

i do a few after that as well but those are the main ones for shoulder rotations.
also make sure when you do exercises such as shrugs that you do not rotate your shoulders during the motion.

 

[DerickVonD]

i dont know what most are called so ill just explain...

1. full shoulder rotations front and back. nice and slow w/ 5lb weight.
2. stand with bicep against body, forearm sticking out w/ 5lb weight. rotate forearm out to create a 90 degree angle with your body. 10 times each arm, real slow again
3. stand with arm out and up with 5lb weight, rotate down towards the ground until your arm is paralell to the floor then back up. 10 times each arm again. nice and slow.

these are the stretches i was doing in my hundred dollar physio sessions lol except with a bungie cord type thing instead of a small weight, either way it creates the tension.

i do a few after that as well but those are the main ones for shoulder rotations.
also make sure when you do exercises such as shrugs that you do not rotate your shoulders during the motion.

Thanks man and trust me I never rotate my shoulders on shugs, if I did I probably would have really messed myself up along time ago.

 

[HumpTheCook]

Thanks man and trust me I never rotate my shoulders on shugs, if I did I probably would have really messed myself up along time ago.

lol good! i hate seeing those retards rotatin em like crazy. it hurts just lookin at them.

 

[DerickVonD]

How many times a week would you recommend I do these stretches? Also is it better to do them on days my shoulders are getting worked or off days?

 

[HumpTheCook]

How many times a week would you recommend I do these stretches? Also is it better to do them on days my shoulders are getting worked or off days?

do them right before any workout at the gym.
and do them at st some point on off days.

 

[DerickVonD]

do them right before any workout at the gym.
and do them at st some point on off days.

okay cool. thanks again man.

 

[DerickVonD]

Those stretches have been helping, but I was wondering if I should lay of front squats for a bit, just because the bar rests on the shoulders, or if I should just not worry about it and front squat anyway.

 

[Rodja]

Do the front squats.

Have you been foam rolling out the front of the shoulder? It sounds like you have some internal rotation and a tight bicep tendon.

 

[DerickVonD]

Do the front squats.

Have you been foam rolling out the front of the shoulder? It sounds like you have some internal rotation and a tight bicep tendon.

No, I've just been doing stretches. Since we're on the topic of injuries. My knees have been very tight lately. They don't hurt, but they get very tight. I have tight hamstrings and I've been stretching them.

 

[HumpTheCook]

Those stretches have been helping, but I was wondering if I should lay of front squats for a bit, just because the bar rests on the shoulders, or if I should just not worry about it and front squat anyway.

glad to hear it bro.

if you feel like they are hurting your shoulder then i would take a break, if they dont feel too bad then soldier on.

 

[Rodja]

No, I've just been doing stretches. Since we're on the topic of injuries. My knees have been very tight lately. They don't hurt, but they get very tight. I have tight hamstrings and I've been stretching them.

Again, foam rolling.

 

[brownstown89]

Not trying to sound like a know it all but nearly EVERYONE that asks this does the following.

Flat back on the bench
Benches 90 degrees elbows flared
Benches multiple times a week
Doesnt deload/ always goes heavy
Way too much upper body work
Dont realize that squats take a huge toll on the shoulders..

 

[DerickVonD]

Not trying to sound like a know it all but nearly EVERYONE that asks this does the following.

Flat back on the bench
Benches 90 degrees elbows flared
Benches multiple times a week
Doesnt deload/ always goes heavy
Way too much upper body work
Dont realize that squats take a huge toll on the shoulders..

I bench once a week, I squat once a week and I deadlift once a week and never do I do these exercises on the same day. I have a back and bicep day, a chest and tricep day, a leg day and a Shoulder day.

 

[ItsHectic]

Not trying to sound like a know it all but nearly EVERYONE that asks this does the following.

Flat back on the bench
Benches 90 degrees elbows flared
Benches multiple times a week

What is wrong with flat back and scapula retracted?
90 degrees elbow flare should be okay if elbows are not dropping below 90degrees to floor, this is DB bench though but BB would be called guillotine press.
I alternate decline and flat now to ease the stress on my shoulders.

 

[brownstown89]

What is wrong with flat back and scapula retracted?
90 degrees elbow flare should be okay if elbows are not dropping below 90degrees to floor, this is DB bench though but BB would be called guillotine press.
I alternate decline and flat now to ease the stress on my shoulders.

whats wrong with flat back is your shoulders go way past parallel even dave tate who was fromerly a powerlifter and now benches flat back has to use a 2 board so his elbows dont go past parallel...

Guillotine presses will trash your shoudlers imo not worth it..

and thats good that u rotate ur lifts to prevent stress on your shoulders.

 

[Rodja]

That form for bench is murder on the shoulders and causes them to be very internally rotated.

 

[DerickVonD]

what about upright rows? I've heard so many things bad and good about them. Personally I don't like doing them.

 

[lonewolf0420]

what about upright rows? I've heard so many things bad and good about them. Personally I don't like doing them.

What about them?

I believe wide grip upright's are very effective at adding lateral mass. Proper form is key for safety, and effectiveness.

I believe close grip is more dangerous on the shoulders.

This is coming from someone with a fncked up shoulder.

 

[ItsHectic]

whats wrong with flat back is your shoulders go way past parallel even dave tate who was fromerly a powerlifter and now benches flat back has to use a 2 board so his elbows dont go past parallel...

Arched back makes it more like decline though which makes it less of a compound exercise.

I wonder if external rotator and strong rear delts make it safe to go down far or is it a pec tear prevention rather than shoulder tear issue?

I will ask my physio next time I see him, he told me not to go down past parallel so I make it a priority for my spotter.

 

[ItsHectic]

That form for bench is murder on the shoulders and causes them to be very internally rotated.

I heard they were bad too but I cant see how they are physiologically different than DB bench, everything is at pretty close to square angles in both exercises they look to me essentially the same movement:

http://www.exrx.net/WeightExercises/PectoralSternal/BBGuillotineBenchPress.html

http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

 

[DerickVonD]

What about them?

I believe wide grip upright's are very effective at adding lateral mass. Proper form is key for safety, and effectiveness.

I believe close grip is more dangerous on the shoulders.

This is coming from someone with a fncked up shoulder.

I usually do them with a slightly wider than shoulder width grip.

 

[lonewolf0420]

I usually do them with a slightly wider than shoulder width grip.

Exactly.

It's important to warm-up into the this movement. I've found going heavy straight away, puts strain on my shoulders. Once my shoulders are full of blood, and warmed up, I can attempt to destroy them.