Told to stop doing upper push lifts

[yeksetm]

Went to my physio yesterday for some R shoulder pain/ instability. He said that my R shoulder blade is sitting to far away from the center of my back due to my chest/shoulders being tight from to much heavy U pushing, which intern is causing the instability. He told me to drop UP and to do all my UPulling light concentrating on getting my blades back and down.

Anyone ever had a similar problem? Got any good rehab exercises?

 

[CaptainNapalm]

Yikes, sorry can't help you there from personal experience but why not ask your physio therapist to suggest exercises to speed up your recovery and be clear that you want to get back to lifting upper push as soon as possible. It's their job after all.

 

[mlc308]

All i can say is that this is typical of what happens when someone doesnt train in proportion.. heavy chest and pushing without doing the same on back and pulling (minimum identical weight, reps, sets, and using proper form ie. not using your biceps to pull and using your back)
i'm sorry you're having trouble, but you should go to phys therapy for some better ideas.

 

[CowPimp]

Did he mention the term scapular winging? Possibly lateral scapular winging? It sounds to me like that is what he's describing, but I'm not sure if the change is severe enough to warrant that diagnosis.

Things like scapular wall slides, YTWLs, and prone trap raises would all be useful. Lots of rowing exercises performed properly will also be a great asset.

 

[Rodja]

Ahhh, the common internal rotation of the humerus. You don't have to stop, but you definitely need to reduce the volume of your pressing. Before each pressing session, you need to do an extensive shoulder pre-hab (MFR, stretches of the pec major/minor, lats, and biceps, and strengthen the external rotators). There are a couple of tips that I would also recommend. First, do a set of pullups between each set of overhead or incline presses. They don't have to be a ton of reps, but makes sure it is a full ROM with a pause at the bottom to stretch the fascia. Second, between your sets of flat/decline presses, do a set of facepulls with your scapula retracted throughout the entire ROM.

 

[yeksetm]

@Cowpimp
Yes he did refer to it as scapular winging. He said there was a fairly large discrepancy between my L & R sides.
Thanks for all the info guys!