I'm still having alittle shoulder pain, is it wise to do the overhead press?
- 11-03-2010, 12:16 PM
- 11-03-2010, 05:18 PM
Inclined DB press
Inclined DB flyes
Db Lying Triceps Extension
close grip bench
- 11-03-2010, 06:05 PM
Make sure you are doing work for the LOWER trapezius and mid traps/rhomboids. This should be your focus, not upper traps.
Search for scapula depressions and scapation exercises for the lower traps.
For the middle, face pulls, wide grip rows with an overhand grip, high pulley rows with bilateral cables, and of course, rear delt type movements.
I think the flyes are over kill, and cause too much protraction. Make sure you keep your shoulder blades pulled back on the presses.
As for time off and before you start doing over heads again, you'll have to feel it out. No way to give a definitive answer.
11-03-2010, 06:21 PM
11-04-2010, 10:25 AM
Nope, you need to be doing scapation exercises.
When doing rows, you need a wide and overhand grip to work the middle trapezius and rhomboids. Close grip or single arm arm rows work more of the lats.
11-06-2010, 08:05 PM
11-07-2010, 07:18 AM
Your lats and teres will still be involved in the movement. Look into shoulder extensions with a rope. This is a good lat exercise as well as a good prehab-rehab movement for the shoulder joint.
11-07-2010, 07:32 AM
not it is not especially if your not useing proper range of motion for your shoulder joint ( which most people do not use).
11-07-2010, 10:08 AM
Hopefully I can get my other shoulder back to health without surgery, cause surgery just sucks. I'm not too optimistic at this point, tho.
11-08-2010, 12:47 PM
11-09-2010, 01:29 PM
11-09-2010, 05:13 PM
11-09-2010, 07:51 PM
11-09-2010, 08:01 PM
11-10-2010, 08:55 AM
Keep at the broom stretches. Start with a very wide grip and slowly work your way in. Its not gonna happen over night. Try them at least once a day.
11-10-2010, 02:55 PM
Flys are a terrible exercise for someone in your condition. They will work the serratus and front delts (exactly what we want to cut down on) more than the pecs, they will also further loosen the anterior joint capsule (which I would estimate has hyperlaxity). Stick to flat dumbbell or bench presses. Keep your shoulder blades squeezed together, drop all fly work for the time being.
The doorway stretch that lonewolf mentioned is really good, so is the sleeper stretch for the posterior shoulder capsule.
11-10-2010, 10:32 PM
11-11-2010, 10:51 AM
You could try reverse grip presses for chest development. Just make sure your shoulder blades are retracted.
11-11-2010, 03:32 PM
inclined db press at 30 degree
inclined flys at 30 degree
lying tricep extensions
close grip bench
So would it be good to switch to this for the time being
lying tricep extensions
close grip bench
and just take out db bench presses for now.
The reason I was wondering if I should ever go back to db bench pressing is because of fear of creating an imbalance again once it goes away, by doing too many exercises that work the front delts.
Just to let you know I do lateral raises like this
YouTube - Bodybuilding Exercises : Bodybuilding: Lateral Raise
but unlike the guy in the video I don't let my elbows go above my shoulders. I feel I get a nice pump doing them this way and its easier for me than lifting the weight up at my sides.
11-12-2010, 01:53 PM
Routine and how you describe the laterals are good.
11-25-2010, 01:50 AM
Is it better to keep adding weight to scaptions as I pogress or would it be better if I just increase reps and keep the weight low? I'm already at 20 lbs on the scaptions. Is that enough, or should I increase the weight? I'm able to get 3 sets of out.
12-04-2010, 05:21 PM
Okay...I looked at my form on the lateral raise and it was terrible. I had a hard time getting the form so I tired doing it with the weight at my sides. Even at lighter weight my forearms still come up past my elbows. It seems I am unable to fix this problem no matter what I do. It seems anytime I try to do lateral delt work I can't do it, everything feels awkward. Here is my terrible form that probably made my shoulder worse. I have trouble having my arms straight or bringing them higher. Could all this trouble be do to my imbalance, and if so is there any chance I can do any lateral delt work correctly with this imbalance? I still feel a pump in my lateral delts after working them even if I am workign them wrong.
12-04-2010, 05:33 PM
12-04-2010, 06:21 PM
Adding weight is the better method of overload.
Imbalances are usually in the rotator cuff muscles.
12-04-2010, 06:32 PM
12-05-2010, 02:01 PM
Upright rows are just terrible exercises to do all together when it comes to shoulder health and longevity.
After watching your video, i can say a couple things
1. the weight you are using is too much. You're core and back musculature cannot support it.
2. After about 45 degrees you want your thumbs to be pointing UP. Keeping them ahead or down brings impingement on the supraspinatus tendon and will further hurt your RC.
3. I think you need more supraspinatus work. Band lateral raises leading with the pinkey up to 45 degrees will work well for htis.
12-05-2010, 03:12 PM
12-05-2010, 05:36 PM
12-06-2010, 11:40 AM
First I totally emphasize with you.
I'm a doctoral student, and exercise is really my only outlet for stress and anxiety. If I was injured and could not train, I think I would go nuts.
That said, you need to look at this long term. I *assume* you want to continue to workout into old age, and use exercise and weight training as not only a mode to stay strong, healthy and look good, but also as a therapeutic means to reducing stress and anxiety.
If that is the case, then continuing to work through this injury and not rehabing it is like driving with the check engine light on and engine knock. Sure, you can probably squeeze another 5 or 10,000 miles out of the car, but eventually it is going to break down and cost you 5-10x as much and as long to fix.
Unfortunately, you only have one body. So try to imagine how you would feel if you need shoulder surgery and then cannot lift for an extended period of time.
Get yourself some bands. You can buy them for 5 bucks at ocean state job lot or order them online for similar
12-06-2010, 12:59 PM
12-06-2010, 01:55 PM
Resistance increases as bands are stretched, and you generally have more control over the vector (direction) of the force with bands.
You could use 10 pounds, but I still feel you should be working to strengthen the fixators and stabilizers first before you work on the primary movers.
12-13-2010, 12:49 AM
12-13-2010, 11:41 AM
A bit. Don't think you need so much bend in the eblow. Also, dont forget to keep your shoulder blades pinched together.
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