Bad shoulder pain training tips

[WeakerNU]

Hey guys so I’ve had this problem for years. Hyper mobile shoulder and collar bone that flex’s under heavy pressing. So I stay away from any bench press or shoulder press for the most part. When it is feeling good I can do cable flys and machine press lower weight and slow reps.
so bring on the training tips for chest and shoulders favorite exercises
Thanks in advance
@Smont
@Hyde
@BBiceps
You guys are always active hope you have some tips! I did try and search on google for this forum not always the easiest

 

[Smont]

Hey guys so I’ve had this problem for years. Hyper mobile shoulder and collar bone that flex’s under heavy pressing. So I stay away from any bench press or shoulder press for the most part. When it is feeling good I can do cable flys and machine press lower weight and slow reps.
so bring on the training tips for chest and shoulders favorite exercises
Thanks in advance
@Smont
@Hyde
@BBiceps
You guys are always active hope you have some tips! I did try and search on google for this forum not always the easiest

Soooo...... the shoulder pops out the socket, or slides around in the socket? Basically it has no stability and too much mobility?

Dies that sound right???

 

[Burnfire]

Check out squat university on YT. Has some really good stuff for your problem there.

 

[BBiceps]

Hey guys so I’ve had this problem for years. Hyper mobile shoulder and collar bone that flex’s under heavy pressing. So I stay away from any bench press or shoulder press for the most part. When it is feeling good I can do cable flys and machine press lower weight and slow reps.
so bring on the training tips for chest and shoulders favorite exercises
Thanks in advance
@Smont
@Hyde
@BBiceps
You guys are always active hope you have some tips! I did try and search on google for this forum not always the easiest

How’s your rear delts? I think the biggest reason my shoulders is healthy after all my years of boxing and to be able to press (bench and OHP) 2x week is because I do some rear delt work every day, mostly light with bands but also heavy with weights.

If you’re not already doing it I would start doing 100 band pull a part every day for the next few weeks and then we can start with pressing movements.

 

[Rad83]

Best thing I’ve done is buy a 5 dollar light band with handles and do giant sets of flies, pull aparts, over and backs’….etc pretty much nightly just watching a tv show or something

 

[WeakerNU]

Soooo...... the shoulder pops out the socket, or slides around in the socket? Basically it has no stability and too much mobility?

Dies that sound right???

Yes that’s exactly it physical therapist I used to see says something isn’t holding in there properly. I’m going to try some of these out see how it helps thanks guys!

 

[WeakerNU]

Best thing I’ve done is buy a 5 dollar light band with handles and do giant sets of flies, pull aparts, over and backs’….etc pretty much nightly just watching a tv show or something

On order now thanks

 

[WeakerNU]

How’s your rear delts? I think the biggest reason my shoulders is healthy after all my years of boxing and to be able to press (bench and OHP) 2x week is because I do some rear delt work every day, mostly light with bands but also heavy with weights.

If you’re not already doing it I would start doing 100 band pull a part every day for the next few weeks and then we can start with pressing movements.

Done let’s see if it starts helping

 

[Rad83]

On order now thanks

Hope it helps,…Might want to check with a doc to see if it’s the right thing to do, now that I realize it ‘pops’ around.

Keep us posted!

I’ve dealt with shoulder and pec issues, they are awful.

 

[Smont]

Yes that’s exactly it physical therapist I used to see says something isn’t holding in there properly. I’m going to try some of these out see how it helps thanks guys!

Building the muscles up should increase the ability to keep it in place, the other stuff guys already mentioned should help. I would pay equal attention to all the shoulder muscles and rotator cuff exercises too.

For pressing movements I would pre exhaust the shoulder with rotator cuff stuff first, rear delts, then side delts and maybe even doing push-ups too. Then by the time you get to pressing movements you can't lift heavy enough to make it move out of place.

Another option is to not free weight press at all until you build up the shoulder.

So maybe do chest and shoulders on the same day. Supersets will limit the weight you can use

Start with the rotator and rear delts as a warm up.

Move on to a db fly and a db upright row. (Find the rom that is comfortable.

Then a machine chest press and side laterals

And maybe finish off with a high incline press in the Smith machine.

Really you just need to find a few exercises you can do and work the piss out of them. Lift just heavy enough to stimulate the muscle without hurting or sliding out of place and if you can't then start adding set extenders and intensity techniques.


I'm not saying do All of these things. You don't want to throw a kitchen sink of new tools into the mix.

Pick a few things that work and then work them hard

 

[WeakerNU]

Hope it helps,…Might want to check with a doc to see if it’s the right thing to do, now that I realize it ‘pops’ around.

Keep us posted!

I’ve dealt with shoulder and pec issues, they are awful.

Yeah maybe later this year I will push for a mri can’t hurt. Just get a peek at what’s really going on

 

[Smont]

Yeah maybe later this year I will push for a mri can’t hurt. Just get a peek at what’s really going on

I probably should have asked, was this caused by a injury, general wear and tear, a structural thing that you can't really help. Where did the issue stem from?

 

[WeakerNU]

I probably should have asked, was this caused by a injury, general wear and tear, a structural thing that you can't really help. Where did the issue stem from?

Little bit of both really always knew my shoulder wasn’t right. Maybe 6 years ago I was doing some heavier dumbbell press and my traps were super sore. Then inside shoulder started hurting. Took some time off lifting saw an pt doc and then about a year later back at it just have to baby my shoulder. Which sucks. Been about 4-5 years gets sore again sometimes so have to back of on pressing so I think my chest kinda sucks. Anyway yeah kind just the way my body is but also injured

 

[Hyde]

You would want to strengthen every possible stabilizing component you can think of, and when you lift free weights it should be lighter with maximal emphasis on control. You’re going to want tempo work for a while whenever you do free weights.

Pullaparts, Facepulls, rear Delt Flyes - these should be trained every time you are in the gym or can at home. 3 days per week minimum.

Lat Pressdowns and generally strengthening and learning to activate the lats will help with flat pressing or when using a wide grip.

If chin-ups don’t bother it, become unstoppable on them. They strengthen the shoulders in a lot of ways, and obviously the lats.

Rotator strengthening definitely.

Something that may be terrible for you, or very helpful, is very light high rep Klokov presses (behind the neck strict press done with hands out to the barbell collars done very light to build traps and stabilizers).

Other trap exercises like volume/tempo plate raises all the way overhead can help build the lower trap for some.

I’m no PT or specialist, so some of this could be horrible or inapplicable advice, but one thing is for sure: getting some things strong, when you find them, will allow you to exert more control and eventually raise work capacity. You must find a way to become stronger than ever to bulletproof yourself, and nobody but you can execute that.

 

[Dustin07]

I say this a lot because... shoulder issues are common and this is the only thing I've found to help most the time.

Kettlebell armbars. Done properly do wonders for stabilization. they don't go heavy, but they do go for a pause. I usually do 3 reps at a time at 10 second or so pauses until I feel everything get warm. I never go over 35lbs and I don't hesitate to recommend lighter.

I'm also in the mindset that snatch is great for shoulders when done right. However, a lot can go wrong with snatch if someone doesn't know how to do it. That said, the snatch is the closest movement I have seen to mimic what PT's usually prescribe anyways during pt rehab (i have torn my rotator cuff twice, but not a single time since learning kb armbars and that includes benching, oly lifting, snatching, and gymnastics/ring muscle ups etc)

I sometimes throw in kb snatch, usually not heavier than 50lbs. I often arm up with db snatch very light around 20lbs. and when i'm barbell benching I usually add 10-15 reps of an empty barbell muscle snatch.

 

[WeakerNU]

You would want to strengthen every possible stabilizing component you can think of, and when you lift free weights it should be lighter with maximal emphasis on control. You’re going to want tempo work for a while whenever you do free weights.

Pullaparts, Facepulls, rear Delt Flyes - these should be trained every time you are in the gym or can at home. 3 days per week minimum.

Lat Pressdowns and generally strengthening and learning to activate the lats will help with flat pressing or when using a wide grip.

If chin-ups don’t bother it, become unstoppable on them. They strengthen the shoulders in a lot of ways, and obviously the lats.

Rotator strengthening definitely.

Something that may be terrible for you, or very helpful, is very light high rep Klokov presses (behind the neck strict press done with hands out to the barbell collars done very light to build traps and stabilizers).

Other trap exercises like volume/tempo plate raises all the way overhead can help build the lower trap for some.

I’m no PT or specialist, so some of this could be horrible or inapplicable advice, but one thing is for sure: getting some things strong, when you find them, will allow you to exert more control and eventually raise work capacity. You must find a way to become stronger than ever to bulletproof yourself, and nobody but you can execute that.

I am a fan of training back (maybe wouldn’t know by looking at me lol) and will incorporate chin ups again. ohp is kinda f$ck cause anything over head rolls joint out of place and then there is zero power. Some movements I have to stop 50-75 percent to avoid problems I will try some of what I can for sure! Thanks

 

[WeakerNU]

I say this a lot because... shoulder issues are common and this is the only thing I've found to help most the time.

Kettlebell armbars. Done properly do wonders for stabilization. they don't go heavy, but they do go for a pause. I usually do 3 reps at a time at 10 second or so pauses until I feel everything get warm. I never go over 35lbs and I don't hesitate to recommend lighter.

I'm also in the mindset that snatch is great for shoulders when done right. However, a lot can go wrong with snatch if someone doesn't know how to do it. That said, the snatch is the closest movement I have seen to mimic what PT's usually prescribe anyways during pt rehab (i have torn my rotator cuff twice, but not a single time since learning kb armbars and that includes benching, oly lifting, snatching, and gymnastics/ring muscle ups etc)

I sometimes throw in kb snatch, usually not heavier than 50lbs. I often arm up with db snatch very light around 20lbs. and when i'm barbell benching I usually add 10-15 reps of an empty barbell muscle snatch.

Don’t have any KB and not sure if my gym has them but I’m gonna check! can’t hurt to try something new that’s for sure

 

[Hyde]

I am a fan of training back (maybe wouldn’t know by looking at me lol) and will incorporate chin ups again. ohp is kinda f$ck cause anything over head rolls joint out of place and then there is zero power. Some movements I have to stop 50-75 percent to avoid problems I will try some of what I can for sure! Thanks

Yeah I would approach anything you can’t do currently with a rehab mindset: use a weight so ridiculously light, and stop so very far from failure, you risk NOTHING. If you begin doing this with 2.5lb plates slow tempo for volume at home on the couch, that’s much more than you are doing when you do not train at all.

THAT is how you build foundational stabilizer endurance. And depending on how your issue is, that may not be a good option. But if it’s trainable at all, that’s a sure way to begin.

 

[RegisterJr]

I have shoulder issues that effect my training, but very little since is started doing shoulder stuff almost daily.

Some things I do daily:

Pullaparts
Overandbacks
Lat press downs
External rotations
Internal rotations

Almost daily:

Open can raises
Closed can raises

Often:

Thoracic openers
Y raises
Rear Delt raises
Shoulder stretches with a broom stick
Pendulum swings

This has really improved my supraspinatus and bicep tendon, and is starting to rebalance the symmetry in my shoulders.

 

[Dustin07]

Don’t have any KB and not sure if my gym has them but I’m gonna check! can’t hurt to try something new that’s for sure

You can use dumbbells, or hell, a milk jug filled with water. There are a lot of videos on youtube. you would start light anyways learning how to activate the lats, get the armpit turned the right direction and keeping your eyes on the weight while you spread your legs with your hip (front side of pelvis facing the ground) trying to get as flat as possible. you'll feel a really nice warming sensation when you hit the right spot (not pain). I think I used like 20lb db's when teaching my dad.

 

[ELROCK]

Subbed.

 

[SHORSE]

Loose shoulder joint. that sounds horrible for lifting. I will stick with my torn labarum and impingements.

 

[WeakerNU]

Yeah it sucks. Going to see what I can without the normal pressing exercises. My goals are all looks basically so hopefully I can add to without. I have came a long way so far…. I think.

 

[WeakerNU]

I did start doing more rear delt flys with cables 3x a week light weight. Got my bands shipped in. Started doing some band pulls aparts. Still need to look up the kettlebells.

 

[RegisterJr]

Here’s another one I went through and pulled out for my routine, named above. It might offer some help.

https://orthoinfo.aaos.org/globalassets/pdfs/2017-rehab_shoulder.pdf

 

[RegisterJr]

Here’s another one I went through and pulled out for my routine, named above. It might offer some help.

https://orthoinfo.aaos.org/globalassets/pdfs/2017-rehab_shoulder.pdf

 

[WeakerNU]

I have shoulder issues that effect my training, but very little since is started doing shoulder stuff almost daily.

Some things I do daily:

Pullaparts
Overandbacks
Lat press downs
External rotations
Internal rotations

Almost daily:

Open can raises
Closed can raises

Often:

Thoracic openers
Y raises
Rear Delt raises
Shoulder stretches with a broom stick
Pendulum swings

This has really improved my supraspinatus and bicep tendon, and is starting to rebalance the symmetry in my shoulders.

Dumb question what are the “can raises” trying to look them up

 

[WeakerNU]

Here’s another one I went through and pulled out for my routine, named above. It might offer some help.

https://orthoinfo.aaos.org/globalassets/pdfs/2017-rehab_shoulder.pdf

Hey thank you so much just saw this after the other post.

 

[Dustin07]

Jeff Martone wrote the book on kettlebelling. He had a severe history of shoulder dislocates. to the point where it would pop out in his sleep and he'd attempt to put it back in without waking his wife. Might not fix all your issues, but I had three instructors coach me who all had the same historical injury and one of them went on to set a kb record. something stupid high like 712 swings in an hour over in Germany. I can't remember for sure but it was insane.

 

[RegisterJr]

Dumb question what are the “can raises” trying to look them up

This is the open can:

Closed can is with your hands turned forward and down. I love the way they feel on my shoulders.

 

[MrKleen73]

Sounds like you popped the shoulder out of socket pretty good at some point. Like everyone has said work on the rotator cuff to get it strong enough to hold the joint in place under load. Also don't neglect the subscapularis which retracts and depress the scapula into a proper pressing position. If this is weak when pressing you are going to tend to pull up with the upper traps to create stability which will cause the shoulder to roll forward destabilizing the joint.

You might want to search for rehab exercises for shoulder dislocation as this is going to be the most likely to aid you in keeping the shoulder in proper position and alignment. Other than that everyone has already given excellent recommendations, many of which you will see repeated in just about any type of rehab for the shoulder.

 

[WeakerNU]

This is the open can:

Closed can is with your hands turned forward and down. I love the way they feel on my shoulders.

Thank you sir

 

[WeakerNU]

Sounds like you popped the shoulder out of socket pretty good at some point. Like everyone has said work on the rotator cuff to get it strong enough to hold the joint in place under load. Also don't neglect the subscapularis which retracts and depress the scapula into a proper pressing position. If this is weak when pressing you are going to tend to pull up with the upper traps to create stability which will cause the shoulder to roll forward destabilizing the joint.

You might want to search for rehab exercises for shoulder dislocation as this is going to be the most likely to aid you in keeping the shoulder in proper position and alignment. Other than that everyone has already given excellent recommendations, many of which you will see repeated in just about any type of rehab for the shoulder.

Yes I am going to work on this for sure! Looking into it now thanks!

 

[WeakerNU]

Thank you all for the help and tips hopefully this will help me and others who come along and see this thread. I will update as it goes.

 

[RegisterJr]

Thank you all for the help and tips hopefully this will help me and others who come along and see this thread. I will update as it goes.

That’s what this place is for!

A few months ago, my shoulder issues were progressing and painful, and I looked all over in here for similar responses and I couldn’t find any.

Props to you for creating a thread to categorize results. Please, let us know what you do, how often you do it, and what your results are.

 

[lamarclark09]

Last month I had more pain in my shoulder. Someone advised me to adopt many exercises to relieve this pain such as Across the chest stretch, neck release, chest expansion, Eagle arms spinal rolls. I take this exercise daily now my shoulder pain is better.

 

[Dustin07]

Last month I had more pain in my shoulder. Someone advised me to adopt many exercises to relieve this pain such as Across the chest stretch, neck release, chest expansion, Eagle arms spinal rolls. I take this exercise daily now my shoulder pain is better.

right on!

 

[MrKleen73]

Last month I had more pain in my shoulder. Someone advised me to adopt many exercises to relieve this pain such as Across the chest stretch, neck release, chest expansion, Eagle arms spinal rolls. I take this exercise daily now my shoulder pain is better.

Good sounds like the combination of freeing up the joint and allowing it to recenter along with time from the surgery is doing it's thing.

My weights are just climbing right now over the last month most of my main lifts have jumped more than 20, and even 40lbs. I attribute a lot of that to healing and the autoinhibition clearing out since the cartilage and connective tissue have healed more and do not hurt anywhere near as often.

 

[lamarclark09]

It does sound painful. It must be so irritating for you. I hope you get better soon.
Best wishes.

 

[Quest]

If I hurt my shoulder while doing db chest press about 6 to 8 weeks ago and the pain is still pretty bad does that mean it's a torn labrum and needs surgery? I've had the issue pretty much on and off my entire life.
Can't touch a barbell anymore
Hurts when I sleep, drive etc.
I pretty much do hiit and long hikes, runs now only, fooking killing me.

I'm going to learn the armbar kettlebell as suggested. Been working my rear delts and doing rotator cuffs exercises but still is killing me. I don't want to go to the doctor but it's probably time.

Taking glucosamine chondroitin and even started 50mg of deca p/week a couple weeks ago. Bought a shoulder sling off Amazon the clavic brase or some **** like that. Fooking desperate at this point

 

[botk1161]

If I hurt my shoulder while doing db chest press about 6 to 8 weeks ago and the pain is still pretty bad does that mean it's a torn labrum and needs surgery? I've had the issue pretty much on and off my entire life.
Can't touch a barbell anymore
Hurts when I sleep, drive etc.
I pretty much do hiit and long hikes, runs now only, fooking killing me.

I'm going to learn the armbar kettlebell as suggested. Been working my rear delts and doing rotator cuffs exercises but still is killing me. I don't want to go to the doctor but it's probably time.

Taking glucosamine chondroitin and even started 50mg of deca p/week a couple weeks ago. Bought a shoulder sling off Amazon the clavic brase or some **** like that. Fooking desperate at this point

Probably not. I am 56 and still press big weights. Shoulders and the entire area (upper body, bicep etc...) can feel absolutely terrible, but nothing surgical is wrong. Its very most often an imbalance of a weak upper back etc.. However, you should rest assursed by seeing a sports doc and getting xrays and and MRI done to see what you have torn or what is grinding (cause you and pretty much everyone else who lifts have some degree of tearing of the rotator cuff tendons / some AC joint problems - which is very normal for long term lifters - many people have their supraspinatus(s) completely detached and continue to lift heavy for decades - this includes me). Get checked out so you know if you have anything that woul warrant surgery and then come back to report it. In the meantime, start addressing exactly where you have pain and why cause very very most often this can be resolved with proper shoulder hygene (exercise and movement selection to correct the issues and allow you to get back to pressing).

 

[Quest]

Thanks, I'm going to work more with the exercises suggested. The first week I tried can openers, cable rear delt pulls and db rear delts. But then when I did my hiit classes I was in more pain and when resting so I stopped.

I am a owner operator of a blue collar small business so being down after surgery for some time poses a huge problem.

 

[Quest]

The kettlebell arm bars felt amazing.
I only did 10 pounds and held it at the top for 5 seconds. Really like this exercise.

Going to try and get an appointment today for acupuncture. Hopefully that helps.

 

[Quest]

Holy **** I haven't slept this well in so long.
I received the acupuncture treatment plus he gave me three injections around my rotator cuff. Major difference after one treatment. I'm scheduled for ten. Plus he is going to get me off famotidine and put me on a natural anti acid that will promote the production of the enzymes I'm lacking. Highly recommend this.