Shoulder Bugging Me

Training Injuries
1

Is it possible to do to many warm up sets too often ? Only asking because lately I have been starting each session by warming up my shoulder (was operated on roughly 8 months ago for impingement) and its kind of been bugging me the past couple of days. I have also been upping the wieght on my heavy weeks. Heavy for me right now is 65lb db’s for 8 reps on chest I know its a small number but 8 months ago I couldn’t even lift my arm.

Also could be coming from hearniated disc in neck with causes pain in the same shoulder as well as the bicep and forearm and lat. The pain isn’t bad more annoyingthan anything and I didn’t feel it while lifting.

The warm up is as follows :
3x10-12 internal rotations with a band
3x10 external rotations with a band
3-4x20 band pull aparts
and facepulls 40lbs for 3-4x10

I began doing this about a week or so ago before every training session (even legs) dont know why just did.

Could it be to much weight (no pain while lifting though) ? Or Is warming up like this aggrivating the shoulder or neck ? I just did 6 sets of sets with 45lb dbs for 10 on flat and incline and didn’t feel any pain.

I basically lifted light for about a month and a half to two months after I finished up my rehab and then jumped into a program that has heavy weeks. Maybe too soon to early. I was thinking about not having a shoulder day and doing lateral and front raises with my chest day and rear delts on my back day. Or would that be overdoing the shoulder on the chest day ? Was thinking about this approach to have more rest days inbetween hitting shoulders/chest.

How long should I take before jumping into a routine that requires heavy/light days.

2

Anyone have/had shoulder injuries/surgery and if so how do u feel about doing chest with shoulders and did u ever start ohp again and how did u progress to it

3

Good luck with the recovery

4

[quote]Larry10 wrote:
I think your warm up is awesome man, I do something similar in my workouts.

I can’t really comment too much, but I’d recomend this upper body warm up before you start your warm up. The shoulder capsule stretch in particular is very good and may give you some relief. also the roller on the lats could really help out, as it could be tight lats, and they’ve been known to pull down on the shoulder girdle causing some pain.

Hope this gives some relief man, if it doesn’t post back and we’ll see what we can do.[/quote]

Great video ! Really like the shoulder stretch felt great though my flexibility sucks! I don’t have a faom roller but I put a broom handle in one of those foam noodles that my kids use for the pool and tried what was in the vid and it felt great the lat is on the same side as the shoulder is tight as hell… felt great will be doing back tonight and will use this warm upagain.

5

it could definitely be tight lats then man, glad to hear it helped

6

[quote]Larry10 wrote:
it could definitely be tight lats then man, glad to hear it helped[/quote]
OK so did the stretches and did my back work out. Used lighter weights and really concentrated on feeling the stretch and contraction. The pain didn’t get worse but not much better. Could it be coming from the neck and my shoulder… my lat, bicep, forearm and PeC all feel tight and sore. Wtf ! Anyway popped some muscle relaxer

7

[quote]docholliday7777 wrote:
Anyone have/had shoulder injuries/surgery and if so how do u feel about doing chest with shoulders and did u ever start ohp again and how did u progress to it[/quote]
I had shoulder surgery in 2010. My shoulder is pieced together with five anchors.

I stretch, do lying Ls (cuff rolls), and band pullaparts before benching. My OHPing strength never came back.

8

[quote]docholliday7777 wrote:

[quote]Larry10 wrote:
it could definitely be tight lats then man, glad to hear it helped[/quote]
OK so did the stretches and did my back work out. Used lighter weights and really concentrated on feeling the stretch and contraction. The pain didn’t get worse but not much better. Could it be coming from the neck and my shoulder… my lat, bicep, forearm and PeC all feel tight and sore. Wtf ! Anyway popped some muscle relaxer
[/quote]

Give all the stretches a week of doing them everyday, it takes a bit of time especially if you’re super tight.

Might be worth seeing an ART guy who knows what he’s doing as well, could give you a jump forward.

9

[quote]Larry10 wrote:

[quote]docholliday7777 wrote:

[quote]Larry10 wrote:
it could definitely be tight lats then man, glad to hear it helped[/quote]
OK so did the stretches and did my back work out. Used lighter weights and really concentrated on feeling the stretch and contraction. The pain didn’t get worse but not much better. Could it be coming from the neck and my shoulder… my lat, bicep, forearm and PeC all feel tight and sore. Wtf ! Anyway popped some muscle relaxer
[/quote]

Give all the stretches a week of doing them everyday, it takes a bit of time especially if you’re super tight.

Might be worth seeing an ART guy who knows what he’s doing as well, could give you a jump forward.[/quote]

thanks Larry will keep up with the stretches should i lay off from lifting for a few days ? did back last night and it didn’t hurt while lifting ?

10

[quote]kpsnap wrote:

[quote]docholliday7777 wrote:
Anyone have/had shoulder injuries/surgery and if so how do u feel about doing chest with shoulders and did u ever start ohp again and how did u progress to it[/quote]
I had shoulder surgery in 2010. My shoulder is pieced together with five anchors.

I stretch, do lying Ls (cuff rolls), and band pullaparts before benching. My OHPing strength never came back. [/quote]

Do you even OHP anymore

11

Larry10 do you think i should continue to train or lay off for a few days and focus on stretching and stuff

12

[quote]docholliday7777 wrote:

[quote]kpsnap wrote:

[quote]docholliday7777 wrote:
Anyone have/had shoulder injuries/surgery and if so how do u feel about doing chest with shoulders and did u ever start ohp again and how did u progress to it[/quote]
I had shoulder surgery in 2010. My shoulder is pieced together with five anchors.

I stretch, do lying Ls (cuff rolls), and band pullaparts before benching. My OHPing strength never came back. [/quote]

Do you even OHP anymore[/quote]
No.

13

[quote]docholliday7777 wrote:
Larry10 do you think i should continue to train or lay off for a few days and focus on stretching and stuff[/quote]

sorry I didn’t see this sooner, never be afraid to PM me with any questions.

Ideally, you could lay off bench for 2 weeks and focus on back and loosening up the lats. You can still squat and … maybe pull… maybe, see how it feels.

14

Larry went out and bought a foam roller today love it thanks for the advice. Did a few sets of chest last night just to test it and all went OK. Nothing hurt while lifting …even felt better for a few hours afterwards but eventually came back don’t know what that is all about lol.

Should I lay off the dbs and stick to a machine a thinking that the increased stability will be easier on the shoulder or stick with the dbs just go lighter to strengthen those stabilizers

15

I’d advise you to go lighter for a bit, and focus on horizantal and vertical pulling for the month.

That you felt good, then stiffened up is a good signal you’re on the right path, just give it a bit of time, and after a month you should be over this.

The problem with benching is that it tightens up the pecs and front delts, and will pull the shoulder girdle forward, likely causing the pain you’re getting.

this warm up will loosen you up, and the back work as well as your warm up will pull you into proper posture, and when you give it a month you have a good chance of staying there.

How does military press feel right now? I’d much rather you focus on overhead work if you’re able as opposed to horizontal pressing.

For chest, I’d also advise dumbell flys, not machine flys. I do them 3x a week and I feel they go a long way to keep my chest loose and avoid another pec tear.

Also, if at all possible, would you be able to post pics of yourself from the front, back, right side and left side, that would really help me to accurately diagnose what’s going on.

16

Your impingement syndrome may have created muscular dysfunction in your shoulder girdle. Some muscles may have been constantly firing in that shoulder girdle to stabilize the glenohumeral joint. I side with the above poster to get some good soft tissue work done. I would seek out an Orthopedic Massage Therapist, Chiropractor or Physiotherapist to get your neck assessed and a referall for soft tisue work.

A professional can give you a better idea as to your condition. We need a lot more information from you like age, prior traumas to neck if any, posture, diagnostic results etc… Send your posture pics to Larry and have him help you. It is possible your arm pain is posture related too by way of Thoracic Outlet Syndrome.

17

[quote]Larry10 wrote:
I’d advise you to go lighter for a bit, and focus on horizantal and vertical pulling for the month.

That you felt good, then stiffened up is a good signal you’re on the right path, just give it a bit of time, and after a month you should be over this.

The problem with benching is that it tightens up the pecs and front delts, and will pull the shoulder girdle forward, likely causing the pain you’re getting.

this warm up will loosen you up, and the back work as well as your warm up will pull you into proper posture, and when you give it a month you have a good chance of staying there.

How does military press feel right now? I’d much rather you focus on overhead work if you’re able as opposed to horizontal pressing.

For chest, I’d also advise dumbell flys, not machine flys. I do them 3x a week and I feel they go a long way to keep my chest loose and avoid another pec tear.

Also, if at all possible, would you be able to post pics of yourself from the front, back, right side and left side, that would really help me to
accurately diagnose what’s going on.[/quote]

Larry will send pics as soon as I get a chance. I do more sets of f pulling than pushing but will definitely go lighter on the chest work. Do you recommend dbs or machine I started out with the machine (actually its a lever arm) to help with stability and progressed to the dbs. As far as ohp it doesn’t hurt but I haven’t done it because I read/heard not too cuz of the shoulder surgery I’m pretty much up in the air about it.

18

[quote]neckcranker wrote:
Your impingement syndrome may have created muscular dysfunction in your shoulder girdle. Some muscles may have been constantly firing in that shoulder girdle to stabilize the glenohumeral joint. I side with the above poster to get some good soft tissue work done. I would seek out an Orthopedic Massage Therapist, Chiropractor or Physiotherapist to get your neck assessed and a referall for soft tisue work.

A professional can give you a better idea as to your condition. We need a lot more information from you like age, prior traumas to neck if any, posture, diagnostic results etc… Send your posture pics to Larry and have him help you. It is possible your arm pain is posture related too by way of Thoracic Outlet Syndrome.[/quote]

All the injuries were work related sometimes I am in situations where I have to defend myself. A few herniated discs that I manage with McKenzie exercises. Its feeling allot better since I have been foam rolling my lat which was incredibly ttight ( gotta thank Larry for that one)

19

[quote]docholliday7777 wrote:

[quote]Larry10 wrote:
I’d advise you to go lighter for a bit, and focus on horizantal and vertical pulling for the month.

That you felt good, then stiffened up is a good signal you’re on the right path, just give it a bit of time, and after a month you should be over this.

The problem with benching is that it tightens up the pecs and front delts, and will pull the shoulder girdle forward, likely causing the pain you’re getting.

this warm up will loosen you up, and the back work as well as your warm up will pull you into proper posture, and when you give it a month you have a good chance of staying there.

How does military press feel right now? I’d much rather you focus on overhead work if you’re able as opposed to horizontal pressing.

For chest, I’d also advise dumbell flys, not machine flys. I do them 3x a week and I feel they go a long way to keep my chest loose and avoid another pec tear.

Also, if at all possible, would you be able to post pics of yourself from the front, back, right side and left side, that would really help me to
accurately diagnose what’s going on.[/quote]

Larry will send pics as soon as I get a chance. I do more sets of f pulling than pushing but will definitely go lighter on the chest work. Do you recommend dbs or machine I started out with the machine (actually its a lever arm) to help with stability and progressed to the dbs. As far as ohp it doesn’t hurt but I haven’t done it because I read/heard not too cuz of the shoulder surgery I’m pretty much up in the air about it. [/quote]

I do machines for back work quite a bit, I don’t do barbell rows very often as I find I can’t use proper form, dumbell rows are good though. I’d say do both, and I wouldn’t overthink it too much, just do your best, get a good pump and have some fun.

as far as OHP, I’d just use it to replace benching… but if you can handle not benching heavy for a month, then that’s better altogether.

I’ll leave that one up to you, but if you get discomfort, I’d stop the movement.

20

Larry I should have been more descriptive in my question dummbell vs machine for chest for now. The past month I progressed off the machine and started with the dbs. Either way I WL stick to light weight for chest

I was reading some other threads and is it possible that I have tendonitis ? What does it feel like and how do u treat it.