I keep hurting my shoulder on flat bench presses
- 05-26-2013, 07:29 PM
- 05-26-2013, 07:29 PM
05-26-2013, 07:35 PM
05-26-2013, 07:39 PM
05-27-2013, 04:08 PM
healing the injury
So I am new to this site but not to fitness. There are a lot of good replies on here about form and how to adapt so you can continue lifting. However, you should conisdered what is injured. This sounds to be your rotator cuff =(. You should try working with some resistance bands to help stengthen your RC. I had injured myself before and the symptoms seem the same as what happened to me. I used resistance bands and some specific stretches to help heal and strengthen. One method I found extremely helpful was laying flat on your stomach with you arms out in front of you, lift the arm of the injured shoulder 4-6 off the ground with your thumb pointing down. Then slowly bring it back as if you were tucking your elbows.
Anyone with feed back?
05-27-2013, 04:20 PM
05-27-2013, 04:33 PM
05-27-2013, 04:35 PM
05-27-2013, 04:43 PM
05-27-2013, 04:45 PM
There's one more where you lay flat on your stomach on a bench. Then with 5's lift with you're arms straight and hold for 5 secs
05-27-2013, 05:25 PM
Is there something I can do right now at home with light dumbbells(10 lbs). I mean I can buy some resistance bands, but I won't have money until next week. I know I can do scaptions to help, but I wasn't sure if I do start doing scaptions, if I should still do lateral raises.
05-27-2013, 05:42 PM
05-27-2013, 05:46 PM
05-27-2013, 08:37 PM
sure, put a towel under your armpit and hold the dumbbell at mid-chest. extend your arm out laterally while keeping the towel tucked under your armpit. good rotator cuff exercise i do sometimes. i do it with bands, but a light dumbbell would work too.
05-27-2013, 09:00 PM
Can sleeping on your side, cause an imbalance, since the shoulders are in a forward position all night? When I wake up from sleeping on my side sometimes my shoulder hurts. I'd sleep on my back, but when I do that my jaw drops and I get sleep apnea.
05-27-2013, 10:27 PM
sleeping on my side seems to aggravate my shoulders from time to time too, but i usually sleep on my back so it's not a frequent issue.
05-27-2013, 10:38 PM
05-28-2013, 06:29 PM
05-28-2013, 08:00 PM
05-28-2013, 08:06 PM
Well as mentality frustrating as it is, you have to let it heal man. I'd hate for you to damage it to the extent you need any type of surgery! Keep stretching and incorporating resistance bands. Might need 2-3 weeks off from any bench, flat,incline/decline alike. Another thing for stretching you can try is raise your arm in an L shape and apply it again a door frame at different angles to get a good stretch. Just make sure to keep your core tight and do not twist into it
05-28-2013, 08:07 PM
But, losing fat is pretty essential to addressing sleep apnea as it's that soft tissue that causes the obstruction in the vast majority of obstructive sleep apnea. The long term consequences of sleep apnea are nothing to take lightly.
"I'm not fat, I'm big boned!"
05-28-2013, 08:14 PM
05-28-2013, 08:17 PM
Haha well building muscle will help you lose some fat but not like the way I believe you are looking for. You should really look at your diet. I went 5 months, just lifting no cardio and my waist slimmed down so much. It was mainly because of my food intake. Kept it to 7 meals a day ever 2 hours. Set my metabolism on fire. Why does your diet look like? Make sure you are eating enough, check your BMR bud
05-28-2013, 08:27 PM
05-28-2013, 08:35 PM
Insomnia as well? You're in a tough stop in life right now huh? Look keep your head up, maybe focusing more on weight loss and getting sufficient rest is more of a priority then making gains, lets get you back on a level where your body doesn't have to worry about injuries and sleep deprivation. Wipe the slate clean in way, diet, weight loss and work on catching some quality zzzzzzzz's
05-29-2013, 12:50 AM
I can buy a memory foam mattress, that should get rid of the shoulder pain. My mattress is junk. It was cheap and can't support my weight. My worry is that side sleeping is causing an imbalance in my shoulders. How many of you sleep on your sides?
05-29-2013, 06:19 AM
05-29-2013, 11:43 AM
Been there, done that. Diagnosis: severe tear in superspinatus rotator cuff muscle, bissected long head biceps tendon, minor tear in subscapularis rotator cuff muscle. End result: surgical repair of superspinatus and biceps tendon, 16 weeks of physical therapy, no workouts for 9 months following surgery. The good news: shoulder is stronger than ever now (1-1/2 years later). Good luck!
05-29-2013, 04:25 PM
05-29-2013, 05:37 PM
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