sore shoulder

[iron2iron]

I joined a fancy health club and spent about 6 months working on machines vs. the free weights that I used to lift. I did bench and incline 1 time, for old times sake, with the bar (free weights). I didn't feel anything strain or pop while exercising, yet my shoulder hurt friggen bad the next day. I have now taken a month off from chest and shoulder exercises entirely. It's finally starting to feel good again. I'm planning on starting my chest and shoulder workouts again.

Does anybody have any advice besides start very light?

 

[NeilPearson]

You gave up free weights to use machines?

 

[iron2iron]

At least for a while. I had been lifting free weights for years. I will go back now, if my shoulder doesn't hurt again.

 

[Squaggleboggin]

Do exactly what you said. Start very light. You may want to throw in some shoulder strengthening exercises for the rotator cuff to ensure integrity and health. Otherwise, I'd recommend staying away from machines whenever possible, except to catch up lagging parts if you're a BBer.

 

[CowPimp]

Do some work to improve shoulder integrity. Once you do that for a bit, start getting back into pressing movement slowly. If you have to start with 10lb dumbbells, then do it. Play it safe.

I'm at work now, when I get more downtime, I'll dig up a few good links for you that contain shoulder workouts good for strengthening the rotator cuff and other musculature involved in stabilizing the shoulder joint.

 

[CowPimp]

http://www.ironmanmagazine.com/archive/index7-detailarch.php?pid=1333
Short and sweet article with 3-4 different exercises good for strengthening your rotator cuff. Also gives a brief overview of the function of the rotator cuff.

http://www.elitefts.com/documents/shoulder_rehab.htm
A general overview of the process of rehabilitating a shoulder.

http://www.t-nation.com/findArticle.do?article=05-183-training
Includes a preliminary shoulder routine consisting of strengthening the shoulder capsule and improving flexibility. As well, it gives some information on the anatomy of the joint.

http://www.elitefts.com/documents/throwing_athletes.htm
Information regarding shoulder reliability in throwing atheletes, but contains good anatomical information about the shoulder complex.

 

[Hlanderr]

what a guy what a guy!

 

[iron2iron]

thanks a bunch cowpimp

 

[iron2iron]

I have done the phase 1 shoulder rehab workout from this article twice so far:



http://www.t-nation.com/findArticle....5-183-training



It seems to have really helped. My shoulder feels significantly better after just 2 workouts!!! Thanks.

 

[joshp]

Worst case scenario could be the way your shoulder is shaped causing the tendons in the shoulder to rub against the bone due to clearance and the angle of the bone (I would look up the technical names in a book I have but I'm too lazy). There is a surgery where they grind the bone down to stop this. If this is your problem you have to be very careful about overtraining because once you have a little inflamation the tendons will rub causing more inflamation making things worse and worse.

 

[joshp]

can any of you better explain the 1st and 3rd exercises explained in this one?

http://www.ironmanmagazine.com/archive/index7-detailarch.php?pid=1333

I get the 2nd one.

 

[Squaggleboggin]

can any of you better explain the 1st and 3rd exercises explained in this one?

http://www.ironmanmagazine.com/archive/index7-detailarch.php?pid=1333

I get the 2nd one.

First Exercise:

Lay down on a bench on your right side. Raise your left arm up towards the ceiling with it being slightly bent. Move your left arm by swinging it down towards the ground and towards your chest until you hit the bench or your chest. Raise it back up in the same fashion. Of course, you will most likely perform this with a light DB, and do it for whichever side you wish to strengthen.

Third Exercise:

Put your palm on the outside of your thigh with your arm straight at your side. Lift your arm straight out and completely opposite in direction from your other arm until you have moved it about 45°. Return your arm back to its original position. Again, you will most likely use a light DB and do this exercise for whichever side you wish to strengthen.

Hope this helped.

 

[joshp]

First Exercise:

Lay down on a bench on your right side. Raise your left arm up towards the ceiling with it being slightly bent. Move your left arm by swinging it down towards the ground and towards your chest until you hit the bench or your chest. Raise it back up in the same fashion. Of course, you will most likely perform this with a light DB, and do it for whichever side you wish to strengthen.

Third Exercise:

Put your palm on the outside of your thigh with your arm straight at your side. Lift your arm straight out and completely opposite in direction from your other arm until you have moved it about 45°. Return your arm back to its original position. Again, you will most likely use a light DB and do this exercise for whichever side you wish to strengthen.

Hope this helped.

Okay I understand both now. Thanks.

 

[JOHNYORK]

do lots of diff. variations of pushups on medicine balls it improves shoulder stablitly tremendously by working the little muscles in ure shoulders