another shoulder pain question

[youlikeadajuice?]

A couple of weeks ago, while doing flies, I had a wierd feeling in my right shoulder, I wouldn't even describe it as a pain. I stopped doing flies and took 2 weeks off of my chest/shoulder routine.

I started doing light rotator cuff exerices as well that week. But today while playing tennis the pain came back.

Is it true that if the pain is in the shoulder of the dominant hand, then it's due to an underlying condition?

The pain (dull aching, and just aggrevating pain) starts when I raise my hand, like I'm in school or something, and as my elbow gets above my head, the pain starts. It feels like its where the pec meets the ant. delt.

Anyone know what this might be?

Should I stop training all together for a few weeks?

I have always used PL style bench, so I dont think thats the culprit

 

[coolcolj]

You probbaly have shoulder impingment

maybe due to to your structure or muscle imbalances
start strengthening your lower and mid traps, stretch the hell out of your pecs, lats and shoulders and work your cuffs

----


but I would start working and strengthen the lower and mid traps - drop any shrug work you might do, as over active upper traps is one cause of the problem
Do things like seated low pulley rows or "face pulls" to the sternum, especially iso holds in the contracted position for 30secs, use the heaviest weight you can handle for 3 sets or so.
Or prone face down side incline raises, with arms going out to the side at 45 degree angle or so, again iso holds in the contract position works best for fast gains

then off course you need to do external rotation exercises, L-Fyles etc. You should be able to hit around 10% of your bench with l-fyles for 8 reps they say
start with ultra high reps for blood flow, and then start to go heavier as it gets stronger etc. But don't do any external rotation taht take the arm above the shoudler line like cuban raises etc, choose ones that are pain free and keep the elbows close to the body.

off course do shoulder dislocate pec stretches, dip stretch iso holds for a min, similar things for the lats.
Also a bit of shoulder traction work - get a moderate loaded dumbell and hold it in your hand and relax the shoulder as much as possible and let the dumbell pull down on the socket, tilt the body and move around a it etc

it will take a bit of time to reverse things, but keep at it

 

[youlikeadajuice?]

"Or prone face down side incline raises, with arms going out to the side at 45 degree angle or so, again iso holds in the contract position works best for fast gains"


I don't quite understand this one. Is it called something else?

I've been doing L-flies for the past 3 weeks, very high reps with a 5lb db.

I don't really do shrugs that often, they really don't feel like they do much for me, so I don't do them.

 

[youlikeadajuice?]

http://www.shouldersolutions.com/impinge.php


good website that pretty much shows a picture of where it hurts. Good info coolcolj. Karma to you@@!!!




1So you are telling me, that if I strengthen my mid/lower traps, My shoulder will balance back out?

2How about if I drop the chest workout (the painful parts anyway) for about 3 weeks, work hard on my lower and mid traps and cuffs, then gradually work back into it?

 

[coolcolj]

see here

http://www.dolfzine.com/page391.htm

 

[youlikeadajuice?]

well, I'm going to start giving this a try this week. Hopefully it won't take much time to reverse, since I've only been lifting for about 9 months.

 

[youlikeadajuice?]

could this be due to the fact that I've been doing seated rows, but I've been pulling toward my stomach, or that maybe I don't pinch my shoulder blades enough?

 

[coolcolj]

I pull into my stomach

but hold the contracted position