Thread: Shoulder suggestions.....`

Okay, so approaching Mid december, I was still lifting consistently after senior football season, then I got out of reason by a spike in hours at my job from the holidays (I'm a salesman at a retail store.) So, I ended up missing a few months and coming back around early march. So I put in a solid week or two, and realized I had lost a lot of strength. So anyways, I was putting up like 75's on the incline dumbell press (no spotter, I know, stupid) and I was pushing it like at 9th rep, because I was pissed that these were hard now (used to push more). So anyways, like an asshole I broke form and slightly shifted my weight, then my shoulder seemed to pop out of place. The best way I could describe it is that it felt like the ball came out of the socket for a second and immediately went back in. I dropped the dumbell (hit my stomach on the way down) and hit the floor in pain, it fucking killed for a few minutes. So anyways, since then it's been really tendor. I can't really sleep on that side of my body without pain. I did a little light benching the other day, in the form Mudge posted about once, which isn't too hard on the shoulder, and it felt ok. Is there anything I can do to speed the recovery so I can get to pumping again? Should I have a doctor take a look at it or anything?

Generally the progression that I see recommend is to start with closed chain exercises (Using isometrics and partials if need be), progress to open chain exercises utilizing DBs (Utilizing partiails like floor presses if need be), and then to open chain exercises using BBs. You should also consider using a neutral grip when using DBs to reduce the strain on the shoulder complex. As well, when you do eventually progress to overhead movements you should try pressing on the scapular plane (About 30 degrees forward of the frontal plane).