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Old 12-28-2013, 01:28 AM   #1
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Default Shoulder Exercise Substitute

Hi all, so I work in a deli which means slicing meat all day. I think its finally gotten to the point of messing up my shoulder and its effecting my workouts. For the most part I can do chest pressing movements without any pain once I stretch my shoulders, but I can't do any overhead movements without pain in my right shoulder. Even reaching up without resistance results in a twinge of pain. I thought that maybe It could be a strength imbalance between anterior and posterior delts from all the slicing. I've been incorporating face pulls and rear delt flys into my workout to see if that helps, along with interal/external rotation movements. Other than going to the DR, which I cant afford right now, do you all have any suggestions/and or exercises I could do for delts to work around this for a while. I was thinking maybe upright rows?
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Old 12-28-2013, 01:43 AM   #2
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Mobility work and myofascial release.
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Old 12-28-2013, 01:51 AM   #3
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I don't personally think upright rows would be a good idea.

Before I joined MaB I didn't really know what I was doing, and I used to do upright rows for shoulders.
My shoulders felt damaged after a while. It was pain, and not the good sort, and I was doing them with good form and a low weight.

The upper part of the movement is just straight up bad for the shoulders in my opinion, and if you've already got a bad one, it seems to me like one of the worst things you could do.


I don't really know of any substitutes to the mighty OHP, someone experienced will chime in soon.

Perhaps though, if you have access to machines, you could do seated OHP on the machine.

The machine guides the weight, so it shouldn't be as much strain, if you used a low weight.
Probably not worth trying though if your sure you can't do anything over head.


There are also the different variations of shoulder flys, but there iso's and your looking for a compound.


Obviously you don't want to do anything thats going to make it worse, so maybe lay off training them directly and stick with bench press until you can go see a Doctor?

Not sure. Its a tricky one.


Hope you sort it out.



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Old 12-28-2013, 02:01 AM   #4
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Band Pull-a-Parts
Use Cables for Side and Front Raises
Seated Military press in the Smith Rack
Shoulder Dislocations
DB Rotater Cuff Work


Also If you OHP Hurts to do.. Really just don't do it for a while.. If Bench press is feeling good... Focus on it and work on Incline press if that doesn't hurt. You don't have to OHP anything.

I do a lot of Smith Rack Seated OHP when my shoulders are sore.. I don't ever go to Failure and I stay in the 8-12 rep range. It just takes a little bit to adjust the seat to how you need it. Try facing it both ways and get under the bar. You should need to move your head back to clear the bar. Just go to 90* and press back up. Seems to help me.
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Old 12-28-2013, 02:43 AM   #5
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Keep doing the rear delt work. Try saving up for a massage session by a sports therapist to work on the trigger points in the upper back and trapetsiuz. Also OHP with an empty bar, and just try to push it as high as you can and the "squeesse'" it up and hold to get a good stretch in.
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Old 12-28-2013, 11:03 PM   #6
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Quote:
Originally Posted by big_swede View Post
Keep doing the rear delt work. Try saving up for a massage session by a sports therapist to work on the trigger points in the upper back and trapetsiuz. Also OHP with an empty bar, and just try to push it as high as you can and the "squeesse'" it up and hold to get a good stretch in.
Quote:
Originally Posted by Ramrod View Post
Band Pull-a-Parts
Use Cables for Side and Front Raises
Seated Military press in the Smith Rack
Shoulder Dislocations
DB Rotater Cuff Work


Also If you OHP Hurts to do.. Really just don't do it for a while.. If Bench press is feeling good... Focus on it and work on Incline press if that doesn't hurt. You don't have to OHP anything.

I do a lot of Smith Rack Seated OHP when my shoulders are sore.. I don't ever go to Failure and I stay in the 8-12 rep range. It just takes a little bit to adjust the seat to how you need it. Try facing it both ways and get under the bar. You should need to move your head back to clear the bar. Just go to 90* and press back up. Seems to help me.
Thanks guys, Im going to try these suggestions. I already use cables for lateral raises, but I've never tried the shoulder dislocations (I don't know if I can even bend back that far) or band pull aparts, so Ill give them a try in conjunction to other rotator cuff work. I don't know why, but I didnt think about doing shoulder press on the smith machine. I previous gym didn't have one, so I guess it didnt even cross my mind.
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Old 12-29-2013, 12:22 AM   #7
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http://www2.massgeneral.org/sports/p...20Bursitis.pdf

I did PT similar to these for shoulder impingement/rotator cuff tendinitis. I also had pain just lifting my arm overhead, the passive stretches with a stick were the first step in improving ROM. The strengthening exercises are for the rotator cuff and the muscles that stabilize the scapula.

I also had heat before PT, ice afterwards and a couple more times a day, and NSAIDs for a couple of weeks.
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Old 12-29-2013, 02:37 AM   #8
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I had the same problem before. Anything overhead was out of the question. Even putting on a hat was painful. I ended up going to a pt and found out it was just weak rear delts. Took a few months to get them strengthened up and haven't had a problem since.
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Old 12-29-2013, 07:35 PM   #9
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Quote:
Originally Posted by CODY_SNIDER View Post
Ifound out it was just weak rear delts. Took a few months to get them strengthened up and haven't had a problem since.
I'm hoping thats all it is
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Old 01-03-2014, 10:06 AM   #10
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To cure your pain, you have to do the exact opposite of what you're doing in work. I'd work pushups with a band, focus on pushing the scapula through. Together with stretching your neck and traps out routinely, this should fix your pain.

edit: do front raises too, with dumbbells and a supinated grip.
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