Shoulder Rehab/Prehab Question

[big_swede]

So, a couple of years ago I hurt my left shoulder when doing lying DB Presses. Worked my way back and was able to press again in a couple of months, but since then my left side has been weaker and my left collarbone is somewhat higher than my right (you can actually see it sticking out more on the left side)

Now and then ever since my left shoulder has been bugging me some, nothing major and it usually goes away by resting from pressing movements for a a couple of days.


My Benchpress has finally started to move up, but when I press heavy, my left arm tends to flare halfway through the lift, making me fail or grind alot, and it also hurts a bit in the shoulder/collarbone area, and aferwards hurts to raise my arm above shoulder level. I now am looking for your advices on this - what exercises should I do to prehab/rehab this, and to build strength in my left R/C or shoulder? Anything that can be done with bands at home?

Im pretty new to this kind of training (prehab/rehab) so I would appreciate all suggestions, but preferably from experience =)

Thanks fellas.

[LtL]

Sounds like you have an impingement. If you can see a good physio, do it. If not you'll want to release all of the tension that is probably in your upper back and chest through foam/PVC rolling and then using a hard ball (hockey, lacrosse, golf) to really work in there and release the knots. Once you've done this, coat yourself in tiger balm or another heat rub.

If the problem is just the tightness pulling your shoulder up and out of place, this will really help. If, however, you have a proper impingement you'll need to see a professional to get it released.

Let me know if you have any other questions on the above.

LtL

[ricka182]

I have a moderate impingment in my left shoulder as well. Just got a cortisone shot for it. I would just go see a Doctor and get an MRI to make sure it's nothing more serious. Some light PT might help, but rest might be the best case. I wish I rested earlier, and then didn't wait to see the Doctor for 3 weeks.

Cortisone shots suck for the first day or so....

[Ryano]

Before you go to the expense on an MRI I would go to a competent Chiropractor certified in either ART or Graston massage. They can give you the exercise program you're wanting and maybe rehab it without any other treatment.

[dmaipa]

Here are a few things to take in from Mike Robertson..he knows his shit!

[gaspers04]

Originally Posted by Ryano

Before you go to the expense on an MRI I would go to a competent Chiropractor certified in either ART or Graston massage. They can give you the exercise program you're wanting and maybe rehab it without any other treatment.

We are in the same local, got any suggestions?

[Ryano]

I went to the Back Institute in Forsythe,IL. Not far from me. Just google it and there should be some websites that list certified people in your area.

http://www.grastontechnique.com/

[big_swede]

Thanks everyone for the great advices, gave me something to work with!

[Pull14]

Late to the game, but I second LtL and dmaipa's posts. Soft tissue work and increases in flexibility go a lonnggggg way. I had/have very similar issues and symptoms... mostly with horizontal pressing but it'll pop up from time to time with overhead work. Simply working the crap out of the shoulder with a lacrosse ball and increasing mobility has left me for the most part pain free. Stretching out the lats also seems to help quite a bit...

[big_swede]

What do you think about doing a light stretch routine before bedtime every night, and mobility/prehab exercises to go with that?

Im thinking light band pullaparts and the Shoulder flexibility exercise that dmaipa posted in the above post.

Suggestions?