Shoulders sore

[Kathybird]

I'm wondering if there's an exercise I can do to alleviate some back/shoulder pain.

My routine twice a week: (OK, once a week if I run more)
3x 10 reps
overhead press 30 lbs
bench press 30 lbs
bent rows 30 lbs

legs, I do same, 3x 10 reps
squats 30 lbs
stiff leg deads 30 lbs
calf raises 30 (more reps with this one)

I'm not doing more because I want to do a half marathon in April and I've found I can't do heavy on both weights and running, it's just too much.

The shoulder pain is around and below the neck area. I suspect a lot of it is stress.

 

[dave.b]

hanging leg raises will help with the lower back pain by increasing your core strength,even if you can only do a couple at a time,you have to start somewhere,yes i know it will be harder to hold on than doing the leg raises themselves,as for the shoulders,i wouldnt look to doing any more exercises than what your doing now,,a hot epsom salt bath everynight before bed.

 

[Hoglander]

Go 30 40 55 on the upper so you're more balanced. You need to tax the back more. Go 55 on the rows, IMHO. Reps are what you can do with those numbers. In simple terms, it's that easy. Lots of women hold tension there. My wife is one. Don't put limits on yourself. It's not to much. It takes the same time. PLUS (importantly) add face pulls at 25-30lbs as well. "Balance" Two push means 2 pulls.

 

[Built]

Try ditching the overhead presses and sub in Olympic bar corner presses - I'll never go back.

Also, SLDLs - they might be okay, if your version of them is actually a Romanian deadlift. If not, please stop doing SLDLs and instead do RDLs. How do you tell? Well, a SLDL is a stiff leg but not a straight leg. The knee should be slightly soft, and the barbell should roll down your body like you're rolling out a pie crust. The bar should go about as low as your mid-shin before you reverse the movement, with the barbell close to and even pressed into your body on the way up.

 

[gtbmed]

You need more pulling exercises.

Where exactly is the pain? I know you said it's below the neck but be a bit more specific.

 

[Retlaw]

I'm wondering if there's an exercise I can do to alleviate some back/shoulder pain.

My routine twice a week: (OK, once a week if I run more)
3x 10 reps
overhead press 30 lbs
bench press 30 lbs
bent rows 30 lbs

legs, I do same, 3x 10 reps
squats 30 lbs
stiff leg deads 30 lbs
calf raises 30 (more reps with this one)

I'm not doing more because I want to do a half marathon in April and I've found I can't do heavy on both weights and running, it's just too much.

The shoulder pain is around and below the neck area. I suspect a lot of it is stress.

You need Retlaws famous massage !

 

[Hoglander]

Back pain does not always mean lower back. To get better, faster, stronger, and to generally overcome.... you need to be a better listener. You need to wash out the BSers and listen to your body.

Wash out people that are trying to be cool, IMHO. Those people are trying to get it straight outside of themselves because they don't know themselves. BTW, I try to be a good listener and I'm to old to be cool or care about being cool.

Good luck!!!! : ) I'm thinking good luck for your success in the 1/2 M. : )