Need help with shoulder pain!

[Andalite]

no mate, I am not working out my upper body!! currently i am just doing leg press,abs and cardio, thats it!! the reason i was asking was to get the facts right and not to injure myself again..

aaah...that makes sense then. I was like wtf is this guy doing??? hahaha...

Ok cool.

So here are the facts or the general guidelines:

1.) From the looks of your injury, certain movements which require external rotation of your shoulders will be a no-no for the next 6 months. So flyes are out. Of any kind. But, to confirm this, ask your doctor. To confirm ANY of what I say, please first consult your doctor. She/he knows BEST.

2.) Always do more pulling than pressing. So the total weightage of your pull-ups, rows, etc should ALWAYS exceed the total weightage of your pressing exercises.

3.) With regards to your pressing exercises, always do more overhead pressing than bench pressing. So, with overhead pressing the best exercises to keep your shoulder girdle intact are: strict standing overhead press, unilateral standing dumbbell overhead press. The reason these two are key is because by standing you are allowing the bar to move in a natural path (bar or dumbbell). After 3-4 months of focusing on this, you can add in seated presses. But these should be a part of the bread and butter of your training.

4.) Push-ups are awesome. Always always do push-ups. The only time you can have more pressing than pulling if you do a lot of push-ups. They will strenghen your shoulder joints like none other.

5.) Don't do anything severe for 6 months. Focus on these basic things. After 6 months, GRADUALLY (and note: I said gradually) you can add in flyes or any other exercise you've neglected. Your shoulders will do fine. I am earnestly saying though: you must be attuned to your shoulders. If they feel uncomfortable or something, stop doing that exercise (by that exercise I am referring to those exercises you will add in after 6 months).

Go consult your doctor once again. He'll give you even better guidelines than me.

 

[gurusevuppal]

aaah...that makes sense then. I was like wtf is this guy doing??? hahaha...

Ok cool.

So here are the facts or the general guidelines:

1.) From the looks of your injury, certain movements which require external rotation of your shoulders will be a no-no for the next 6 months. So flyes are out. Of any kind. But, to confirm this, ask your doctor. To confirm ANY of what I say, please first consult your doctor. She/he knows BEST.

2.) Always do more pulling than pressing. So the total weightage of your pull-ups, rows, etc should ALWAYS exceed the total weightage of your pressing exercises.

3.) With regards to your pressing exercises, always do more overhead pressing than bench pressing. So, with overhead pressing the best exercises to keep your shoulder girdle intact are: strict standing overhead press, unilateral standing dumbbell overhead press. The reason these two are key is because by standing you are allowing the bar to move in a natural path (bar or dumbbell). After 3-4 months of focusing on this, you can add in seated presses. But these should be a part of the bread and butter of your training.

4.) Push-ups are awesome. Always always do push-ups. The only time you can have more pressing than pulling if you do a lot of push-ups. They will strenghen your shoulder joints like none other.

5.) Don't do anything severe for 6 months. Focus on these basic things. After 6 months, GRADUALLY (and note: I said gradually) you can add in flyes or any other exercise you've neglected. Your shoulders will do fine. I am earnestly saying though: you must be attuned to your shoulders. If they feel uncomfortable or something, stop doing that exercise (by that exercise I am referring to those exercises you will add in after 6 months).

Go consult your doctor once again. He'll give you even better guidelines than me.

mate, thats helped me a lot..i was doing like 3 sets of cable rows,pulldowns, close grip pulldowns and that was pretty much my back workout. now i'll focus more on pull then push.
just a update about my injury. I have been icing it 4 times a day for last 3 days now and i am happy to say 90% of pain and inflammation has gone. also been taking 1000mg naproxn and 10 caps of fish oil. anyone out there, who's having similar problem should give it a go.. last thing, ice massage is pretty beneficial aswell.

andalite mate, thanks for your time and really appreciate it. another thing would u suggest any shoulder accessory work for rear delt???
Cheers

 

[Andalite]

andalite mate, thanks for your time and really appreciate it. another thing would u suggest any shoulder accessory work for rear delt???
Cheers

Inverted Rows. Not now. Once you are pain free.

Inverted Rows for 3-5 sets. That'll be the best thing to do.

Important Back Exercises which you MUST focus on:

• Pull-ups
• Weighted Pull-ups
• Dumbbell Rows
• High/Low Cable Rows
• Facepulls
• Inverted Rows