I just turned 16 and i dislocated my left shoulder for the first time in football about a week ago, in the past i have dislocated my right shoulder a total of 3 times…So i have a big shoulder problem.
The part that pisses me off is that it keeps me from doing squats because holding the bar on my back with a good amount of weight is terrible for my shoulder as of now, and sometimes my shoulder rolls back putting it in position to dislocate…
I was told be a physical trainer that doing benchpress and curls and such would be bad for my shoulders recovery because it they would stretch the tendon, and all i should do over the summer is back work such as rows and shoulder strength exercises…this makes sence…
any input on things i can do to strengthen my shoulder so i can get back in the squat rack would be GREAT, and or prevent my shoulder from dislocating in the future…i dont know alot of shoulder exercises other than raises and pulls and military press…
thanks
Don’t Back Squat! Thats the worst thing you can do. Get your hands on some resistance bands and work on the different rotational movements. If you are really strong on the bench press and weak on your pulls, that is a factor too.
Get strong on vertical and horizontal pulls because they help keep your shoulders healthy. Don’t risk dislocating it any more untill its healthy because then you risk it becoming unstable. I dislocated my shoulder 25 times and ended up tearing a ligament playing football. I had to get surgery and miss a season. Don’t dislocate it again.
Did your P.T. tell you to do any rotator cuff work?
the P.T. just told me that i needed to build up alot of muscle around the shoulder to help hold in the bone so it literaly CANT come out again…other than band excercises i was wondering what else i could do…
Here are some of the things I have done with bands (I normally use a mini):
- ext rotation
- bandpull aparts
- pull up (have the band choked around something and simply pull the working arm upward)
- pull down (same set up, but this time pull your arm back while keeping it straight)
- band face pulls
- band scarecrows (see Defranco’s latest article)
Good luck and get healthy.
[quote]nickbuisson wrote:
the P.T. just told me that i needed to build up alot of muscle around the shoulder to help hold in the bone so it literaly CANT come out again…other than band excercises i was wondering what else i could do…[/quote]
I’ve popped my shoulder a fair few times since first doing it at 16.
Are you dislocating it forward (ala Mel Gibson in Lethal Weapon) or back?
Mine goes back. What I found best for building up all the small muscles surrounding the joint and giving it some stability was swimming, for me backstroke especially .
I can’t emphasise enough how important it is to rehab properly before trying to do heavy/contact stuff again, otherwise you will simply hurt it time and time again till the ligaments are totally stuffed.
After building my shoulder up with swimming and body weight exercisises I’m now doing weights although I find I have to do a lot of dumbell rather than barbell work, especially presses. Dumbells (light) are better as you rehab due to the stabilisation required. Don’t go too heavy to early.
I wish I had rehab’d properly when I first hurt my shoulder. Would have saved a fews years of pain and poor performance.
Burnesy