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Damn shoulder!!!

B

badslinky

New member
Today I was doing my shoulder workout and everything was going fine until I get to the second to last excercise. I dont know the technical name of this excercise ( its the one where you grab the bar bell with your hands about 4 in apart and lift up until your hands get to your chin with your elbows pointing at the ceiling) anyways I kept getting a sharp pain in my shoulder in one very small area. When ever I raise my arm out to the side and bring it back down you can actually here a crack now. If you put your hand on my shoulder you can really feel it, enough so it freeked out my lifting buddy. It doesnt hurt now but at the time it was enough so I had to end my workout. Anyone have this happen to them before? What do you think it is? And Last, what would be a good excercise to replace that one? One of my fav excercises :(
 
I think that you're talking about upright rows. As for replacing them, just do shrugs, and military presses, or shoulder presses with db's or bb's. Upright rows can cause problems, but usually with your wrists, but after 2 shoulder surgeries I don't use them anymore, just to be sure.
 
Yea sounds like rotator --- my right shoulder is nice & jacked right now. That's a squirrely area because there are so many little tendons & stuff in there & upriight rows put you at weird angles. My left wrist always gets a pinch in that grip as well.

For rotators -- I would do the ice thing on it today if its inflamed -- 20 min ice on your shouder (or bag of frozen peas works great!), 20 off, 20 on , 20 off. Maybe use some ibuprofin before you train. Give it a few days before you do upper body stuff.

Then you can do a couple warm up exercises for it -- these really help me - but I have no idea if you ever really "recover" from a rotator thign - if you have a tear or something.

Trying to find illustrations of the warm ups I got from my chiro --- well I'll try to describe:

1) cable "inside" / "outside"
Set the cable to waist level w/ the single grip. Hold it in your right hand, elbow locked into your side at waist level. Stand facing perpendicular to the cable frame but out from it a bit. Pull so your range is from your left side (w/ your right hand) to the right. This is like the front to side range of your rotator. Then the same on the other side. Then when you finish the other side, stay standing there, put the grip in your right hand again and face further away from the cable frame - and the pull range is from mid to behind you - again keeping the elbow tight to your waist and goign slow so you don't jack your shoulder w/ a hard pull. Then repeat on the other side. The weight is really light - its not a strength move - just some resistance to get a good stretch in yoru shouder --- I do like 5-10 lb on the cable, 3 sets of it all 15 reps each of the 4 positions.

2) lateral raises but to 45 degrees from front -- again not heavy - just like light front raises but a bit to the side. -- 3 sets x 15

3) what i call lying shoulder presses - lay down on a flat bench but w/ your right shoulder over the edge. Hold a DB (again light) straigh up over your face and just press up w/ the shoulder -- 15 reps per side, switch -- so the range of motion is only your shouder going up & down.

Up until last week (when I over lifted on some shrugs) that series of warms up at like 5-15 lbs of weight has kept everything workign really well.

My right rotator has been sore since at least 1992 - I remember having it get sore whenever I did that goofy rotater / shoulder machine (sort of like a pec deck motion) but more of a Nautilus style machine. Its never been debilitating but I'm sure its never "healed" either. But the warmups help a bunch before any upper body stuff.
 
Upright rows, I stopped doing those over a year ago because it was causing lots of shoulder pains once I started getting up to the higher weights. Avoid it.
 
Of the numerous complaints I've recieved from patients about this, I have found that the Supraspinatus Muscle is usually irritated.

Ice it, and back off on the rows.
 
Upright rows are notorious for infamming the bicep tendon. If you must do them, widen your grip and only raise the bar to your chest. The pop you hear may be the bicep tendon riding in and out of the narrow grove where it attaches to your shoulder.
 
Well I have gone to a chiro before and they had me do some funky movements and joint stuff with my shoulder area... probably phy. therapist is better bet for non back stuff, unless nerve in the back is to blame.
 
Any advice for a should injured doing incline press. I think i injured the tendon that goes through the rotator cuff....its been about 2.5 weeks and still hurts. I havent been able to do any upper body workout since the injury......any input would be much appec....thanks
 
yeah, i messed my shoulder up almost a year ago and havent been able to do bench press anywhere near my max. it also9 happened about 3 years ago and took almost a year to heal fully i also took 6 months off during. shitty deal bro ,just take it easy for a while and warm it up every time you start an upper body work out.
 
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