Im doing a program currently that is very similar to CW’s 10/10 or HFT, and am in a bulk phase currently.
Ive had a nagging issue with shoulder impingement that comes and goes. Its not that serious, as I can obtain full ROM in all directions without any pain, but I get a little numbness, and aching at rest.
So I want to fix this and have read lots on what to do for it. Heres a list of the exercises I know will be ok to use, and the ones that im not so sure about. Please suggest any others that might be ok. (The program calls for different rep ranges, between 3-18, so i need exercises that can be suited to those ranges)
Well, I think if you are having shoulder pain, then you should avoid exercises that cause pain or make it worse. Try to train around it as best you can.
Once you address the issue, then you can resume using the other exercises.
Also, you might want to try dumbbell overhead presses with a neutral hand position. There have been a few articles that have said pressing with a neutral hand opens up the shoulder and doesn’t cause pain for people that normally have shoulder pain.
I cant really figure out what exercises cause a problem. It doesn’t seem to get better or worse based on what exercises I do. And no exercises hurt during them.
But just throughout my day, i’ll get some numbness and a bit of aching, sometimes a little twinge here and there.
I think i have some muscle imbalances though, because I cant do very many full ROM body weight rows, while i can do many more pushups.
Well, they do say that a lot of shoulder pain is caused and can be fixed by fixing the imbalance of strength between your chest and back, so maybe that’s really all you need to work on.
Like if you can do dips with additional weight, but can barely manage a bodyweight chin, then you would work on getting those a little more even.
Has it occurred to you that you may need to stop doing all exercises involving the shoulder and rest it? Honestly I don’t understand how this isn’t your first thought.
[quote]beebuddy wrote:
Has it occurred to you that you may need to stop doing all exercises involving the shoulder and rest it? Honestly I don’t understand how this isn’t your first thought.[/quote]
No this hasn’t occured to me.
Like I said it doesn’t hurt during any exercises. It seems more likely to be a mobility, or postural problem, possibly a strength imbalance.
Im gonna try to really bring up my BW rows, and pushup ability, and avoid overhead work for a while. Also I am now always doing face pulls for my warm-up.
Posture might have something to do with it, but an impingement is generally considered an overuse injury. Try not moving your shoulder for a bit. That takes a lot of exercises away, but if you really are overtrained then you simply need some rest.
In a similar situation regarding traps - requiring much work in terms of rolling, strength and flexibility. For rolling, a foam roller isn’t much use for the trips in my experience. A tennis ball works wonders.
There was an article here not too long ago with some pictures of rolling the traps against a doorway with a tennis ball - very useful.
Ya Ive been using a handball lately, but for some areas, a tennis ball works better.
I rolled and stretched my traps before work today, and my shoulders were MUCH better than usual.
Wouldn’t it make sense that the tight traps and levators could be the problem since this developed in a time when i was doing a ton of deadlifting and DB snatches?