[quote]rasturai wrote:
So happy where this thread is. Yes Mike that helped a lot! I will keep that in mind.
I got a quick question about that infraspinatus: In general when I do tennis ball work near my armpit it KILLS…like I can feel a huge knot and I put pressure on it but man it really does hurt. Definately near/where my armpit is though, but I’m not sure if that is infraspinatus?
I’ve been doing the lying down variation and feel it in my armpit type area when I squeeze…I feel it mostly at the top of the movement.
By the way thank you so much for explaining that I have to really squeeze my elbow into my side, I will do this tonight and squeeze that elbow as hard as I can! lol[/quote]
Sorry I had been away from this thread for awhile, just kinda assumed it died I guess. Ok so your talking about a muscle in your armpit… if I had to guess, if it is actually IN your armpit, its probably the LAT near its insertion. With my experience regarding adhesions and scar tissue, your probably going to have to get an ART praticioner to release that, tennis ball I just dont think is enough pressure in the right places to strip that.
Also, when you are doing external rotations, you should NOT feel it in your armpit, not really sure how that is happening to be honest, could be because you are forcefully adducting your arm into your side as you do the exercise, using your lat and feeling that soft tissue problem you have in the armpit area of the lat.
When doing external rotations, you should feel the infraspinatus working on the back side of the shoulder blade where the belly of the muscle is. Usually it will help the have someone push that area so you can feel the muscle contract, as it is a hard muscle to feel. Its really important you feel the muscle working at the belly. You will have to go really slow and learn to contract, squeeze and feel the infraspinatus.
SHADOWZZ4 - That’s alright Shadowzz4 as long as you’re back! lol Alright update on the exercise - I think I got it…it is hard to feel I played around with it and pretty sure the right things are going on. I do not feel it in the armpit area anymore…I feel it in for what I think is the infraspinatus. Of course doing the lying down version I used 5lbs and 8 reps was enough because I did not wanna go to failure…which means I am weak as shit in this lol. I also did the poor man’s version with elbow against knee and that seemed to work alright as well.
I will be doing this now that I am 99% sure I am feeling the right muscle working…it is hard liek you said but once it’s done man…you realize that going through the motions with the 20lbs I used to do…I wasn’t working much…it just feels weird though to actually feel the right muscle work and realize how weak it really is.
I have another thing to say…about that tennis ball…I re-evaulted this as well…it is pretty much right underneath posterior delt to the side…and when I look at an anatomy chart that is exactly where infraspinatus is! I just had to have a closer look to where I was really using that tennis ball. So yeah a lot of pain in that area with the ball lol
Lastly I was wondering if you could take a look at this thread I made…everything for me is feeling lots better except that one area…I think it is supraspinatus…it pretty much just hurts when I’m in certain positions…if I try to stretch that area…or when I cross my arms to go into thorasic foam rolling…things like that hurt it and wondering what’s the best way to make this pain go away! Will all the rehab we talked about in here help it go away?
[quote]ridethecliche wrote:
I’m curious if decline bench is easier on the shoulders than flat bench, if you’re having any issues currently. [/quote]
The first time I had any pain in my shoulder was when I did decline benching for the first time 2 years ago or so, luckily it didn’t last past the workout but I didn’t have a spotter so trying the lift off hurt. Now that I think about it it was probably the same thing that happened this time, but to a lesser extent or something
Hey guys reviving this thread to get to know about what kind of results are you seeing as far as healing and strengthening of the shoulder/rotator cuff is concerned. If its too early to say don’t bother , but if you have seen any positive or negative results or have started hitting the shoulders directly it would be great to get your feedback and knowledge about it.
[quote]xydharth wrote:
Hey guys reviving this thread to get to know about what kind of results are you seeing as far as healing and strengthening of the shoulder/rotator cuff is concerned. If its too early to say don’t bother , but if you have seen any positive or negative results or have started hitting the shoulders directly it would be great to get your feedback and knowledge about it.[/quote]
I had great success going to a deep tissue message therapist. It was off the charts painful, but after about four or five visits, my shoulder pain was gone. I thought I was going to need rotator cuff surgery eventually. turns out my cuff is fine. I only do db benches, i foam roll with a hard roller or small ball, and i see the message guy once a month.
[quote]ridethecliche wrote:
I’m curious if decline bench is easier on the shoulders than flat bench, if you’re having any issues currently. [/quote]
The first time I had any pain in my shoulder was when I did decline benching for the first time 2 years ago or so, luckily it didn’t last past the workout but I didn’t have a spotter so trying the lift off hurt. Now that I think about it it was probably the same thing that happened this time, but to a lesser extent or something[/quote]
decline bench is worse for me… Dips don’t seem to put my shoulders at risk the same way. Do dips for the lower chest, but be careful, work your way down to the full range of motion as the shoulder will allow.
Yeah, that last point about ROM on dips is an interesting one.
I bet most people with shoulder issues have some form of flexibility issue surrounding their torso/shoulder that compromises their ability to do exercises. Since exercises produce a loaded stretch, we are forcing our body into places it can’t yet go. Therefore: for my part, my update:
I always liked dips but haven’t done them in awhile. I notice very little carryover to bench (not why I don’t do them, I’m just saying) and right now I’d be a little worried about my shoulders.
As far as my shoulder “progress”, it feels pretty good now but I still haven’t done any BB benching. DB benching has been good though. Still some occasional feeling that it’s the shoulder isn’t right so I don’t want to screw with it, but not really any pain. As I mentioned before though I’m not sure any of the healing had to do with anything extra I did
Sorry i am a bit late to this, but i am recovering from a total labrum repair and your symptoms sound a heck of a lot like a SLAP lesion or partially torn labrum. I even did mine doing fat bar floor presses !
There is a link with a lot if info but keep on doing what you are doing ie- No BB pressing and using only neutral grip pressess. Also look at all the push up variations too you can load them up a bit too.
Also make sure that you are doing plenty of scaplar work - rows etc