Help me understand the shoulder (being a potential wimp)

[Sway]

Hey chaps,

Getting really into the Stronglifts programme, and really appreciating the support and advice on here. Gradually understanding the terms the more experienced guys use (DOMS and suchlike)!

One thing I keep reading is to protect both the knees and shoulders. Knees through posture, shoulder through consideration of motion paths (I think is the general idea?).

Getting to the point, last night I dropped into the hotel gym to do some assistance work. Power cleans with 75% of my current squat weight, and then some full triceps extensions as explained by Rippertoe on YouTube. Lying down with an EZ bar, extending it over and behind the head, then bringing arms straight and above chest.

Whilst doing this felt something in my left shoulder. Wasn't comfortable, so stopped and went for a shower. Today the front of my shoulder muscles (deltoids?) doesn't feel right. Certain movements cause pain, not severe, but noticeable. Worst feeling from holding arm straight out sideways, then rotating my hand clockwise until elbow is at the top.

What have I done? Anything to worry about?

Would also be interested in any links of a non scientific style regarding the mechanics of the shoulder and things to watch out for.

Cheers,

Sam

[Juanco20]

Can't help too much but all I know is that until recently I couldn't even do press ups without pain in my shoulders, my form on shoulder press sucked as getting in that locked position at the top was difficult, elbows tucked under bar on squat was impossible etc. Think this was largely down to spending all day slouched at a desk, then playing xbox and just reinforcing that bad posture day after day

Two things that have sorted me out within a couple of weeks were a stand up desk (don't think this made much difference) and shoulder dislocations with a broom coupled with wall slides (these 2 have worked wonders). When I first attempted shoulder dislocations I couldn't get even close to doing one without bending my arms. I'm now a good handswidth inside the broom and can knock them out for fun with elbows locked.

I can now do press ups pain free, shoulder press with proper form and get my elbows where I want them on squats. Just about identifying the problem and putting the time and effort in to correct it

Edited by Juanco20 on Wednesday 8th May 14:48

[didelydoo]

Stretch everything; work on mobility, everywhere; and get used to being sore

[mu0n]

I don't know too much about shoulder anatomy but shoulder pain generally worries me because most exercises run somewhat through your shoulders.

Whenever anyone mentions rotator cuff it gives me chills. Not that I want to worry you.

Go see a physio. If you're a member of a big gym group, the first session maybe free of charge (at least for an assessment).

[pilchardthecat]

Do shoulder dislocations at the start of every session, using a broom-handle, lightweight plastic barbell, or whatever. And make sure you give them a full 2-3 days rest every now and then.

I would avoid some of the awkward assistance work to begin with too (skull crushers, lying tricep ext etc) and stick to press/dips/bench. The only assistance work i would do if you are new is some rotator cuff work with cables.

[goldblum]

Most injuries to shoulders do not occur doing shoulder exercises and normally follow the same path: poor form shifts too much weight onto the deltoids and something goes pop.

It's a ball and socket type joint like the pelvis, except the hipbone is held in place and sits in a bone 'cup' whereas the top of the arm just rests sort of between bones and is held in place by a mixture of muscle and tendon - this is the rotator cuff. So the shoulder joint is relatively unstable when compared to the other ball and socket joint - the hip.

The best advice to protect your shoulders is to keep good form and personally I'd do as the poster above has mentioned - some cable exercises to strengthen them the rotator cuff. Look up internal and external rotations on YT.

Doing skullcrushers like you describe is not good if your form is even slightly off so make sure the weight is light.

[Sway]

Thanks chaps, informative.

I'd be interested in any beginner rotator cuff exercises you'd recommend - i don't have access to a cable machine, but I do have a set of resistance bands...

Working in Zurich at the mo, and mentioned it to one of the Swiss chaps. Turns out a guy there is a qualified physio, who then decided to chase the money in banking. He spent 10 minutes getting me to move my arm in weird and wonderful ways, then pulled out a bumper book of anatomy.

Seems I've done something to the tail of my pectoral, where it runs under one of the deltoids to enable inward rotation of the upper arm. Nothing drastic, caused as Goldblum said through poor form and too much weight for my ability. Some rest, ice and I should be back to full strength.

[Cheib]

You can do roatator cuff exercises with a dumbell too.

Vids here

https://www.youtube.com/watch?v=ipxAQgbJ1F0

https://www.youtube.com/watch?v=9VGI8grVweQ

The first one is easy to do with a resistance band tied to a door or something.

The key with the rotator cuff is a very low weight and lots of reps and in good form. Make sure your shoulders are level and don't let the shoulder you are working on come forward during the exercise. I'd be looking to do 3x20 of each of those....you should feel a burning at the front of your shoulder.