What’s wrong with my shoulder?
Discussion
Started a three day/week workout routine based on 9 workouts a 6 months ago and now have have pain/weakness in the left shoulder. Can’t do proper bench press or any overhead lifting.
I guess it’s either rotator cuff or anterior deltoid strain. Been doing some rotator cuff rehab stuff but it’s been 3 months and it’s still not right.
I think it was either dips or military press that did it or both. One thing that helps temporarily is holding the arm straight overhead and pulling an elastic forward which has been fixed on the wall behind.
Any ideas?
I guess it’s either rotator cuff or anterior deltoid strain. Been doing some rotator cuff rehab stuff but it’s been 3 months and it’s still not right.
I think it was either dips or military press that did it or both. One thing that helps temporarily is holding the arm straight overhead and pulling an elastic forward which has been fixed on the wall behind.
Any ideas?
popeyewhite said:
Yes, that's external rotation. A physio will tell you why you should avoid any bench pressing or overhead exercises. They will also suggest remedial exercises.
I'd opt for ant deltoid strain. Can you remember what exercise you were doing/had previously done when you first felt pain?
Not absolutely sure but I remember doing some dips which I hadn’t done for a few years and remember it was really heavy going. I felt pain a few days later doing press-ups.I'd opt for ant deltoid strain. Can you remember what exercise you were doing/had previously done when you first felt pain?
When you say don’t do press-ups or overhead press do you mean during the rehab or ever?!
STOP PRESS!
Having tried all sorts of exercises from external rotations, stretches etc and physio and no result, for the last few days I've been trying the "hanging from a bar" technique.
It's given immediate and quite astonishing results and I would recommend this to anyone with rotator cuff type shoulder pain.
Have a look on YouTube, theres quite a few videos on this.
Having tried all sorts of exercises from external rotations, stretches etc and physio and no result, for the last few days I've been trying the "hanging from a bar" technique.
It's given immediate and quite astonishing results and I would recommend this to anyone with rotator cuff type shoulder pain.
Have a look on YouTube, theres quite a few videos on this.
Never had a flu jab in my life.
I did have another breakthrough however. I had managed to condition myself to avoid sleeping on the bad shoulder side but there is a movement that seemed to be directly exacerbating the shoulder problem: I often sleep on my back and often wake up in the morning with the hand on the offending side tucked behind my head, forearm flat on the pillow next to the head, beach style.
Waking up and moving the hand out from behind the head would be really uncomfortable with the shoulder feeling seized up.
Yesterday I took a piece of cord and put a small loop on one end and a larger one on the other. The small loop was passed around the wrist and the larger one around the top of the thigh with the cord short enough to now prevent the hand being moved up behind the head.
Waking up this morning, the hand was not behind my head and the shoulder was much less painful than usual.
So it seems this will help a lot and as a bonus the cord can be used for auto-erotic asphyxia activities! (ok, that was a joke).
I did have another breakthrough however. I had managed to condition myself to avoid sleeping on the bad shoulder side but there is a movement that seemed to be directly exacerbating the shoulder problem: I often sleep on my back and often wake up in the morning with the hand on the offending side tucked behind my head, forearm flat on the pillow next to the head, beach style.
Waking up and moving the hand out from behind the head would be really uncomfortable with the shoulder feeling seized up.
Yesterday I took a piece of cord and put a small loop on one end and a larger one on the other. The small loop was passed around the wrist and the larger one around the top of the thigh with the cord short enough to now prevent the hand being moved up behind the head.
Waking up this morning, the hand was not behind my head and the shoulder was much less painful than usual.
So it seems this will help a lot and as a bonus the cord can be used for auto-erotic asphyxia activities! (ok, that was a joke).
Well how’s everyone’s shoulders doing?
Another update here: After thinking that I’d found the answer with the exercises was doing (pulling and hanging exercises) it started getting worse again.
Now it’s improving after some experimentation and here’s the weird thing: I thought it was dips that caused it but now I’ve found doing dips really helps. Also I discovered doing pulling exercises really exacerbated it so it would appear to not be a problem of over developed chest muscles.
Keeping the muscles warm by doing windmills several times a day is helping loads too.
Another update here: After thinking that I’d found the answer with the exercises was doing (pulling and hanging exercises) it started getting worse again.
Now it’s improving after some experimentation and here’s the weird thing: I thought it was dips that caused it but now I’ve found doing dips really helps. Also I discovered doing pulling exercises really exacerbated it so it would appear to not be a problem of over developed chest muscles.
Keeping the muscles warm by doing windmills several times a day is helping loads too.
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