Shoulder Pain

[JDid23]

Today i was doing military press, and my right shoulder was hurting. I think it might have something to do with my genetics on my right side. Whenever I flex my right bicep, it trembles and it barely gets bigger. Whenever i flex my shoulder, the same thing happens. Maybe I have loose shoulder joints like andalite? I am thinking this or that it is because of my lack of shoulder exercises. I haven't done anything to hit my shoulders at all besides some pressing movements like bench, military, dips, incline db. Maybe I should consider adding some lat/front raises and to strengthen my shoulder and lay off military press for a bit? I don't think it's anything serious (yet) because the pain has really subsided since my workout, but I am a bit worried since this is the 2nd time in a row i have experienced this pain.

Any ideas/suggestions are more than appreciated as always. Thanks!

 

[zedhed]

Hey bro, If all you have been doing is push type of work you would prolly benefit from doing pull ups. That little jewel took me like 5 years to stumble onto.....good luck with it! Just do them body weight and a decent total number of reps. I do sets of 3-5 but a total of 60 reps right now and my shoulders are like...well...new (almost) but Im 50 too.

 

[JDid23]

I do pullups pretty frequently.. Would you recommend i stop doing military pressing for a while? I did chins today after them since the time before this i did pullups after and they really hurt my shoulder. Chins felt a bit better, but nonetheless they still kind of hurt.

 

[Andalite]

It could be that you're not doing military presses properly.

When you press the bar, it should be directly above your head. So, basically,

You unrack the bar
Step back
Press forward. Lean back a little as you do this
As soon as the bar passes your head you shove your head under the bar and basically press it above your head

Make sense?

 

[Tblock1]

It could be that you're not doing military presses properly.

When you press the bar, it should be directly above your head. So, basically,

You unrack the bar
Step back
Press forward. Lean back a little as you do this
As soon as the bar passes your head you shove your head under the bar and basically press it above your head

Make sense?

Yeah I felt much better yesterday on military presses when I worked on this

 

[JDid23]

Andalite- I actually consciously focus on everything you said. Any other ideas.... i mentioned your name in my post since i know you've had some bad shoulder injuries in the past

 

[JDid23]

bloke- do you think doing some light front/lateral raises instead would be a good idea providing that it doesn't hurt? I just tried it with a 10 lb DB in my room and it felt fine.

 

[lweaver]

I would scratch the heavy OHP for awhile.

Whenever I get a twinge in my shoulder that lasts a week or more, I hold off and do heavy shrugs, moderately heavy upright rows, and light arnold presses.
The Arnold presses, with a light weight and very strict form and slow controlled ROM should fatigue your delts more than front or lateral raises.
Also, pullups, pullthroughs, and/or bent over DM raises to make sure the posterior delts are up to par.

And judging by your pic you have been working your scapulature musculature enough so that shouldnt be an issue...

 

[RevoPT]

Maybe focus on external rotation for a while. I've just had a reco and needed to work on this a lot before I could even attempt any pressing movements.

 

[Andalite]

Andalite- I actually consciously focus on everything you said. Any other ideas.... i mentioned your name in my post since i know you've had some bad shoulder injuries in the past

It could be that you're doing more overall pressing exercises versus pulling exercises. Is the ratio more in favor of pressing?

 

[ghettostudmuffin]

You might also have nerve impingement.

Might check into a chiropractor.

I have had minor shoulder issues before and they have almost always stemmed from something being out of alignment.

If one of your discs that leads to the shoulder is out of wack it can cause weakness there, tinges and other stuff.

 

[Andalite]

You might also have nerve impingement.

Might check into a chiropractor.

I have had minor shoulder issues before and they have almost always stemmed from something being out of alignment.

If one of your discs that leads to the shoulder is out of wack it can cause weakness there, tinges and other stuff.

Very true.

If you do exercises like facepulls and dumbbell rows and focus on scapular retractions, you should be fine though...in the sense doing these exercises will help in getting whatever is out of whack back in line.

 

[JDid23]

Very true.

If you do exercises like facepulls and dumbbell rows and focus on scapular retractions, you should be fine though...in the sense doing these exercises will help in getting whatever is out of whack back in line.

Thanks for your responses everyone. I'm taking everything into consideration

Andalite- For pulling i do pullups/rows/deadlifts exclusively + some other assistance work like pullthroughs. For pressing, I do Bench/Military exclusively, and change up the assistance so sometimes it's incline DB, Dips, etc. It does balance out well though.

Also, bench press doesn't bother me at all. Should I maybe substitute face pulls for military press for the next month or so and then start out light to see how my shoulder feels? Do you have any stretching ideas?

Thanks and sorry for all the questions lol. I am going away to France in a few hours, but hopefully I will have access to internet there so i can read up/look into some stretching routines

 

[zedhed]

Ok jdid, lots of good advice here hopefully something will help. On the pull ups you might try keeping your hands neutral. Thatw what I do and as I said before it works for me.
You mentioned front lat raise. You can try them but also try them like this. Using dbls, hold them like youre going to do straight bar curls. Curl them up to about your waist. Now USING YOUR FRONT DELTS ONLY (lock your elbows) bring them up to the height that your triceps are parallel to the floor. For me this works better then doing it straight arm as far as my shoulders are concerned.
When you do overhead presses and being that you have a shoulder injury, do not go lower then your chin, and if going to lockout hurts then dont go up that far. If going directly overhead is painful (I) go just slightly behind my head.
Doing bench, you want to keep the bar over your lower ribs not over your pecs. You will most likley need to lower the weight till you get used to doing it this way. Also you may need to limit your range of motion here too. At any rate do not let your triceps go past your shoulder blades. Your injured so you need to protect yourself.
Good luck and keep us posted.

 

[JDid23]

Thanks a lot zedhead.. I have an 8 hour flight ahead of me today so I will definitely be playing around with some progression techniques/exercise orders. Anything to pass the time haha

 

[timtim]

no rear delt work? i would start that up to avoid imbalances in the shoulder. lateral head too. lay off the front head/pushing exercises and focus on the side and rear.

 

[the_alcatraz]

1- See a Chiropractor - it's done wonders to the tendinitis in my right wrist and left shoulder...I almost don't feel it most days.
2- Ice on/off

 

[zedhed]

Welcome bro!