Hello, i am 19 and have been weight training (stronglifts, 5x5, then some more traditional bodybuilding)
I boxed for 2 years before i became more serious about lifting. While doing 5x5 i stalled hard on my overhead press and bench. I started to notice that my left side was higher than the right, i can see my arms at rest are uneven. When doing push movements my left side gives out, as in my rotator cuff just stops stabilizing. When doing bicep curls i have trouble keeping my palm up and lose the contraction in my bicep on the left side. I’ve seen a physical therapist and acupuncture stim specialist, the stim did help while doing it but its expensive.
From what i’ve been told, i am not activating my rhomboid fully and this leads the stress to end up on my rotator cuff, the rotator however can’t hold the weight for long so i lose stability and force production. I’ve been dealing with this and trying to work around it for a year now and need to get past this so i can continue progressing in my lifts. Any help and suggestions on how to fix this or what do to, please let me know.
My proposed solution → incorporate pilates 3x a week.
In 12 months you could likely have solved it.
Thera-bands are usefull(pullaparts)
Some call a different exercise shoulder pass or broomstick stretches(they helped me 13 months ago plus the pullaparts my soulder/RC has been trouble free for 12 months.
Search here and on u tube for videos.
Also some prefer(i do) neutral grip. In about 4 weeks you might be OK by playing it smart.
First step is rest, rehab exercises every few hours for blood flow(go real light).
Dumbbells might be your friends(locking joints in a pattern with a straight bar adds stress).
All the best !
Good advice from Bhappy about pullaparts, shoulder passes, and using dumbbells neutral grip for a while.
I would add face pulls, bent-over dumbbell raises for rear delts, and also look up an article by Dan John on the site for bat wing exercise. Tight lats could also contribute to uneven shoulder.
[quote]lzqosoz94 wrote:
Hello, i am 19 and have been weight training (stronglifts, 5x5, then some more traditional bodybuilding)
I boxed for 2 years before i became more serious about lifting. While doing 5x5 i stalled hard on my overhead press and bench. I started to notice that my left side was higher than the right, i can see my arms at rest are uneven. When doing push movements my left side gives out, as in my rotator cuff just stops stabilizing. When doing bicep curls i have trouble keeping my palm up and lose the contraction in my bicep on the left side. I’ve seen a physical therapist and acupuncture stim specialist, the stim did help while doing it but its expensive.
From what i’ve been told, i am not activating my rhomboid fully and this leads the stress to end up on my rotator cuff, the rotator however can’t hold the weight for long so i lose stability and force production. I’ve been dealing with this and trying to work around it for a year now and need to get past this so i can continue progressing in my lifts. Any help and suggestions on how to fix this or what do to, please let me know.
My proposed solution → incorporate pilates 3x a week. [/quote]
I hate overhead pressing unless you wanna compete in a.) powerlifting or b.) strongman
If you cant keep the contraction with bicep curls it sounds labral in origin, your 19 I doubt cuff or rhomboid weakness/asymmetry is an issue but there is always a possibility. Typically one shoulder in individuals is always higher/lower especially in overhead athletes, boxing could have cause this. Aggressive cuff work for 6 weeks if your still getting instability seek orthopedic.
I appreciate the input guys. I realize i should have been on this board asking this question. I’ve spent a good part of those 12 months with a n active release therapist who was confident she could help me fix it, so i believe i’ve spent to much time relying on one source, as is the pitfall when you get lazy about researching these things.
I’ll take a look into the pullaparts, cuff work, and article.
I appreciate the input guys. I realize i should have been on this board asking this question. I’ve spent a good part of those 12 months with a n active release therapist who was confident she could help me fix it, so i believe i’ve spent to much time relying on one source, as is the pitfall when you get lazy about researching these things.
I’ll take a look into the pullaparts, cuff work, and article.
just met with a trainer of a professional sports team. The trainer says i have scapular winging and is going to send me a rehab routine to do 3x a week.