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  • Posted On: 02-26-18, 6:52 pm (EST) #1

    Posterior Shoulder Pain

    February 26, 2018, 6:52 pm

    Hey guys, 

     

    On week two of the 5 day body building split and did my chest workout today. After completing the chest exercises I moved onto the triceps and noticed some pain in my shoulder (kind of like the post delt region). I didn't have any noticable pain during the bench but it really only hurts when i do a pushing motion (like a push up).

     

    I'm thinking it is either an impingment or strained rotator cuff muslce. I've had tons of impingments from swimming in the past but this feels different.

     

    Anybody ever experienced anything similair? 

     

    I always try to bring the bar and dumbells to the nipple line to relieve shoulder stress so I'm not really sure what it could be. I'm new to this volume training so maybe I just jumped into it to fast?

     

    Thanks! 

  • Posted On: 02-27-18, 12:59 am (EST) #2

    Posterior Shoulder Pain

    February 27, 2018, 12:59 am
    Posted by: JBgainz

    Hey guys, 

     

    On week two of the 5 day body building split and did my chest workout today. After completing the chest exercises I moved onto the triceps and noticed some pain in my shoulder (kind of like the post delt region). I didn't have any noticable pain during the bench but it really only hurts when i do a pushing motion (like a push up).

     

    I'm thinking it is either an impingment or strained rotator cuff muslce. I've had tons of impingments from swimming in the past but this feels different.

     

    Anybody ever experienced anything similair? 

     

    I always try to bring the bar and dumbells to the nipple line to relieve shoulder stress so I'm not really sure what it could be. I'm new to this volume training so maybe I just jumped into it to fast?

     

    Thanks! 

    It's hard to say without having actually watched you while training. My first thought might be that you didn't have your shoulder blades retracted properly, which could have caused an issue. Or that you didn't warm-up properly, in which case it's kind of the same as jumping into it too fast.

     

    Do you think it could be either of these things? Whatever the case, now it will be a matter of rehabing it with mobility exercises and stretching. If you can, do these same warm-up stretches for some rehab work.

     

  • Posted On: 02-27-18, 10:49 am (EST) #3

    Posterior Shoulder Pain

    February 27, 2018, 10:49 am

    I do feel like I have a harder time retracting my right shoulder blade so maybe it wasn't in the right position. For some reason I feel that it tries to slip out while i'm pressing.

     

    I'm going to try and do that warm up you posted too. Hopefully that'll help.

     

    Thanks man!

  • Posted On: 02-27-18, 11:17 pm (EST) #4

    Posterior Shoulder Pain

    February 27, 2018, 11:17 pm
    Posted by: JBgainz

    I do feel like I have a harder time retracting my right shoulder blade so maybe it wasn't in the right position. For some reason I feel that it tries to slip out while i'm pressing.

     

    I'm going to try and do that warm up you posted too. Hopefully that'll help.

     

    Thanks man!

    Yeah if you don't get the set-up right it can go a bit astray from the start. You'll just have to really focus on that retraction of the right hand side from now on too. But hopefully the warm-ups will help!!

  • Posted On: 02-27-18, 11:45 pm (EST) #5

    Posterior Shoulder Pain

    February 27, 2018, 11:45 pm

    Okay sounds good!

     

     

    When you retract the shoulder blades all the way though is it harder to squeeze at the top? I feel that when I try to squeeze the chest at the top of a dumbell bench rep my shoulders want to protract to allow for more squeeze.

  • Posted On: 03-01-18, 1:21 am (EST) #6

    Posterior Shoulder Pain

    March 1, 2018, 1:21 am
    Posted by: JBgainz

    Okay sounds good!

     

     

    When you retract the shoulder blades all the way though is it harder to squeeze at the top? I feel that when I try to squeeze the chest at the top of a dumbell bench rep my shoulders want to protract to allow for more squeeze.

    It shoulder make it easier actually. If you don't have the retraction, then it just means your shoulders are coming more into the movement to give you that squeeze, so it's not so much your chest that's doing the squeezing.. if that makes sense. Besides, whether it's easier or not, if you don't have your shoulders retracted, you're at risk of a shoulder injury.. so it's not worth it.

  • Posted On: 03-01-18, 2:26 pm (EST) #7

    Posterior Shoulder Pain

    March 1, 2018, 2:26 pm

    Okay sound good. Thanks for the good info and advice!

  • Posted On: 03-01-18, 11:31 pm (EST) #8

    Posterior Shoulder Pain

    March 1, 2018, 11:31 pm
    Posted by: JBgainz

    Okay sound good. Thanks for the good info and advice!

    Happy to help @jbgainz! Keep those shoulders healthy my friend!

  • Posted On: 03-05-18, 7:41 pm (EST) #9

    Posterior Shoulder Pain

    March 5, 2018, 7:41 pm

    Hey Scott!

     

    Today was bench day and I just wanted to let you know I focused on shoulders retracted today and no shoulder pain!!

     

    You're the best man! thanks again!!

     

  • Posted On: 03-05-18, 11:39 pm (EST) #10

    Posterior Shoulder Pain

    March 5, 2018, 11:39 pm
    Posted by: JBgainz

    Hey Scott!

     

    Today was bench day and I just wanted to let you know I focused on shoulders retracted today and no shoulder pain!!

     

    You're the best man! thanks again!!

     

    So glad to hear that @jbgainz!! Those little form fixes are super important 😁 I bet your shoulders were happy about it too! haha.

  • Posted On: 12-10-18, 2:55 pm (EST) #11

    Posterior Shoulder Pain

    December 10, 2018, 2:55 pm

     Hey,

    Ive been having some pain in my shoulder and ivebeeb looking desperately for ways to fix it so i can go back to my usual training and i came across this forum. Any help would be great!

     

    The pain feels like its on the inside on the rear side of my shoulder and on the side. It started when i was doing some rotator cuff exersizes with a dumbell where i got some bad popping. After that everytime i try pullups of and overhead pulling movement i get popping and slight pain on the negative of the pullup. Ive tried looking for exersizes and different stuff i could try to help fix it like from people like athlean x but i dont know if its working.

     

    Any help on this would be amazinngg i really want to get back to doing pullups since im cakisthenics focused

  • Posted On: 12-10-18, 10:34 pm (EST) #12

    Posterior Shoulder Pain

    December 10, 2018, 10:34 pm
    Posted by: Mda

     Hey,

    Ive been having some pain in my shoulder and ivebeeb looking desperately for ways to fix it so i can go back to my usual training and i came across this forum. Any help would be great!

     

    The pain feels like its on the inside on the rear side of my shoulder and on the side. It started when i was doing some rotator cuff exersizes with a dumbell where i got some bad popping. After that everytime i try pullups of and overhead pulling movement i get popping and slight pain on the negative of the pullup. Ive tried looking for exersizes and different stuff i could try to help fix it like from people like athlean x but i dont know if its working.

     

    Any help on this would be amazinngg i really want to get back to doing pullups since im cakisthenics focused

    @mda Do you see the video that I linked to in an earlier post in this thread? Have you been doing those exercises?

     

    If not, what exercises have you been doing? Things like band pull aparts? Light weight face pulls?

  • Posted On: 12-11-18, 2:04 pm (EST) #13

    Posterior Shoulder Pain

    December 11, 2018, 2:04 pm

    Thanks for the reply!

     

    Ive watched the video and I have been doing them exersizes. I do dislocates before every workout and i think theyre called snow angels (lying on the ground face down and moving my arms all the way up kinda like an extended lateral raise) with 2.5kg plates. Within my pull workout i do facepulls and reverse flys on the pecdeck machine (low weight 15 reps).

    The first exersize i did while standing with 2.5kg plates and felt popping in my shoulder, thats what caused this whole issue. I actively kept my shoulders back and depressed. Since then i havnt been able to do proper pullups, its been about 2 and a half weeks.

    Today i found a variation of the pullup which sort of works where i start off the pullups with my arms more on front of my body (like a pullup from an active hand but more exaggerated so its closer to a row) rather than fully overhead but as i fatigue i feel very slight pain.

    Should I keep doing the "rehab" exersizes till I can do the regular pullup again? Or is there a chance of me not being able to do it ever again?

     

    Thanks for the help!

     

  • Posted On: 12-11-18, 9:45 pm (EST) #14

    Posterior Shoulder Pain

    December 11, 2018, 9:45 pm
    Posted by: Mda

    Thanks for the reply!

     

    Ive watched the video and I have been doing them exersizes. I do dislocates before every workout and i think theyre called snow angels (lying on the ground face down and moving my arms all the way up kinda like an extended lateral raise) with 2.5kg plates. Within my pull workout i do facepulls and reverse flys on the pecdeck machine (low weight 15 reps).

    The first exersize i did while standing with 2.5kg plates and felt popping in my shoulder, thats what caused this whole issue. I actively kept my shoulders back and depressed. Since then i havnt been able to do proper pullups, its been about 2 and a half weeks.

    Today i found a variation of the pullup which sort of works where i start off the pullups with my arms more on front of my body (like a pullup from an active hand but more exaggerated so its closer to a row) rather than fully overhead but as i fatigue i feel very slight pain.

    Should I keep doing the "rehab" exersizes till I can do the regular pullup again? Or is there a chance of me not being able to do it ever again?

     

    Thanks for the help!

     

    @mda If the rehab exercises are helping with your shoulder mobility, where it's not hurting as much when you get into a pull-up position, then yes keep doing them until it hopefully enables you to do pull-ups again. Never say never, but there might be an internal issue where that stretch from pull-ups is going to create problems each time you do them.

     

    I always recommend full range of motion with pull-ups, but you mentioned dislocation.. not sure if you were referring to the exercise or that your shoulder actually dislocates? If your shoulder actually dislocates, I've heard about someone having that problem too and surgery might be needed to correct whatever is going wrong with the shoulder joint.

     

    Have you been to a massage therapist as well to get their opinion?

  • Posted On: 12-12-18, 5:05 pm (EST) #15

    Posterior Shoulder Pain

    December 12, 2018, 5:05 pm

    I meant the shoulder dislocating exersize with a light barbell. I havnt been to any professional yet, it doesmt feel like anything too serious but it is stoppingme from pullups or any overhead pupling exersizes.

    I found out today I can do pullups with my hands a bit closer in than shoulder width but once i get even a teeny bit wider than that i start getting popping on the negative close to the deadhang phase and then slight pain after the set.

    I dont feel any improvements from doing these exersizes in the past 2 weeks and i have started using a ball to roll out my muscles.

    Thanks for the reply again!

  • Posted On: 12-12-18, 9:04 pm (EST) #16

    Posterior Shoulder Pain

    December 12, 2018, 9:04 pm
    Posted by: Mda

    I meant the shoulder dislocating exersize with a light barbell. I havnt been to any professional yet, it doesmt feel like anything too serious but it is stoppingme from pullups or any overhead pupling exersizes.

    I found out today I can do pullups with my hands a bit closer in than shoulder width but once i get even a teeny bit wider than that i start getting popping on the negative close to the deadhang phase and then slight pain after the set.

    I dont feel any improvements from doing these exersizes in the past 2 weeks and i have started using a ball to roll out my muscles.

    Thanks for the reply again!

    @mda Well, if it's been 2 weeks and you haven't noticed ANY improvement and you're always getting pain after pull-ups or anything overhead where you're in shoulder flexion, then I think it's probably a good idea to go and see a professional. Even if it's not really serious, if it's something you want to try and fix and what you're doing now isn't working, that's going to be your best option. At least to get their opinion.

     

    Happy to help!

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