ianr
Not trained in over a month now due to shoulder pain. I went to the doctors who told me to rest it and take ibuprofen. I've always suffered with niggling shoulder pain in the past but this is beyond a joke now. I cant really rest it as i work in construction, so where do i go from here???
There are some simple exercises to put this right if the pain is
muscular. Lying on a bench on your side reach down to the floor across your chest (as though drawing a bow) holding a can of beer or coke, draw the bow motion from floor close to the chest up as far as you can, if it's to heavy use no weight to start, do this 10 times each side at first and build up too 20.
Follow this with: lying on your side on a bench holding your can straight armed and out parallel, then lower towards the floor as far as you can and raise back up, again if the can it too heavy just do the motion, start with a few or 10 work up to 20 each arm.
Do this
every day if more resistance can be added then add it, till you can use a small dumbbell.
You will quickly regain your movement without pain once this is achieved move the exercises too very light
bent arm side lateral raises pulleys preferably because the resistance is more constant, single arm if you can as you can focus on the area better, couple this with light
rear head dumbbell raises whilst lying face down on a bench, use bent arms and don't try to raise to high.
Build up to one set of 20 reps a day. In one month you will see great returns but go slow on the weight, the weight is not the criteria it's the
movements. Good luck it works.
