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****ty Shoulders

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Perry1987
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2018/11/23 20:05:55 (permalink)
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****ty Shoulders

Hi Everyone,

Been lingering around on the forum for a few months.
Thought it was about time to say hello and ask some advice.

So about a year ago I decided to get back into the gym seriously.
I've been at the gym and kickboxing from 17 both I put a lot of time in in my younger years then basically work and multiple house renovations took over.
So last year at the ripe old age of 30 i decided to pop the question to my good lady .
She said yes and we started planning a wedding.
This prompted me to start seriously at the gym again. So married 2 months and a year and a bit into gym and I'm really pleased with my progress. 5kg weight increase and I have maintained a similar body fat % throughout.

But my sticking point is my shoulders. I'm suffering with shoulder impingement maybe slight tendinitis.
Lateral raises, front rasies and shoulder press they all aggravate it, more so when they are heavy weights.
And once it has flared up any pressing movement I then struggle with.

So I guess what I'm asking is can you guys steer me in the right direction. To shoulder friendly stuff or advice if anyone else suffers too.

Sorry for the long winded post!!
post edited by Perry1987 - 2018/11/24 19:45:26
#1

6 Replies Related Threads

    Brett
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    Re: ****ty Shoulders 2018/11/23 20:39:37 (permalink)
    +2 (2)
    Hi mate and welcome.
     
    Truth is not all of us have the same bone structure in our shoulders. Some can get away with wide pressing, some can't and it results in a shoulder impingement. Some people have a longer/more curved acromion. See image below to see what I'm talking about.
     

     
    Until I discovered this I had a lot of issues with shoulders. Basically any pressing or pulling movements if I avoid having a wide grip I'm golden.
     
    This basically means when doing bench my elbows only come out about 50 degrees from my body. When doing pullups or pulldowns I have a slightly wider than shoulder grip only. When doing shoulder press I have the same slightly wider than shoulders grip and press up from the chest.
     
    Basically avoid any exercise where your upper arm raises laterally. That said, side lateral raises are okay as long as you don't go any higher than shoulder height.
     
    Try it mate and see if that helps.

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    #2
    Uriel
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    Re: ****ty Shoulders 2018/11/23 22:58:54 (permalink)
    +1 (1)
    It's all about form, as brett says don't go too wide and definitely don't flare out your elbows, do all your presses with them tucked in at 45 degrees or so. On bench presses that means the bar should touch your body below the nipples.
     
    Also warm up thoroughly before you go near any weights, work on joint mobility, and definitely don't do any heavy laterals stick with high rep work only.
    #3
    SeanR
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    Re: ****ty Shoulders 2018/11/24 08:02:47 (permalink)
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    Good advice above.
     
    The good news is that it can be worked out, the bad news is that if you don't get on top of the issue now then it can linger for years, eventually leading to surgery.
     
    I had impingement in my left shoulder...……….saw two physio trained around it...……….eventually led to surgery.
     
    Then right shoulder started.....saw one EXCELLENT physio that just happened to be a champion bodybuilder with  good knowledge and sympathy...…….and trainings going ok and im avoiding surgery so far. Look for a good physio!!!
     
    All about posture and imbalance that needs addressing. 
     
    Look for weight lifters on youtube with impingement advice, quite a few. Athlean x etc etc
     
    Use dumbbells instead of bars, allows you to have a plane of movement that wont aggravate the issue.
     
    No need go heavy on stuff that aggravates it. I get a good work out using light/medium weight with higher reps.
     
    I had to strengthen the muscles in my back around the shoulder blades, reverse fly, face pulls etc etc.
     
    When bench pressing, try pulling your shoulders together in your back, opens out the shoulders. Hope you get what I mean.
     
    Stretch the muscles in your chest, using a wall...…...look on youtube.
     
    Take a break and concentrate on something else maybe, 2 weeks off did me a world of good, inflammation went right down.
     
    As above with the movements, even lat pull downs in the wrong plane of movement will aggravate it.
     
    Above all though, see a good physio with knowledge in lifting.
     
     
     
     
     
     
    #4
    Uriel
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    Re: ****ty Shoulders 2018/11/24 12:38:49 (permalink)
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    SeanR
    Above all though, see a good physio with knowledge in lifting.

    Those will be rarer than hens' teeth and priced accordingly though.
     
    The vast majority of doctors in the area will be used to treating old ladies who can't get up off the couch or truck drivers with back pain.
    post edited by Uriel - 2018/11/24 12:40:04
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    Dumbat
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    Perry1987
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    Re: ****ty Shoulders 2018/11/24 18:51:06 (permalink)
    +1 (1)
    Literally spent the last hour watching YouTube video's.

    All of you guys thanks for the advice. Really appreciate it.
    #7
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