Thread: shoulder routine, i need ideas

Well I hurt my shoulder not to long ago. I didnt do anything serious, but it hurt for about 2 months. I took time off of shoulder presses, along with inclines. I just did side raises, upright rows, and bent over raises. After a few months I had no pain. On the other hand my bench did get weaker during this time.

Inclines are def out of question, i could not complete the set with a weight almost half of my 1 st set before the injury. Overheads hurt less. Any ideas about the routine? Anything i can add or change in ur opinion?

Well try this.

side raises-1xfailure
upright rows-1xfailure
bent over raises-1xfailure

Do all of this with no rest. That is if there is no pain. If it is uncomfortable, just stop and see a doctor.

I injured my shoulder while working out a couple of years ago. Hurt like hell when I would try to do any exercises that involved the shoulder. After a couple of weeks of rest, it still bothered me. I went to see one doctor, and he wanted to do shoulder surgery for my AC joint!!! Saw another specialist, and he told me I didnt need surgery and to do high reps of various shoulder raises with very low weights (e.g., 5lb dbs, 10dbs....). He told me to perform them slowly and with strict form. I forget the exact exercises or their names, but one was raising the dbs from your sides up into an almost iron cross position. The second was just raising the Dbs up in front of your body to a 90 degree angle, and a third was doing the same but while sitting on an incline bench.

The exercises hurt for the first week or so, but after that my pain went away and stayed away!! I have no idea why that would work, but it did.

I would recommend you see a sports doctor first though.