Need help with shoulder exercises!!

[kloan]

I really need some suggestions for shoulder exercises.

As it stands right now, I can't do any overhead presses. No arnold presses, military, etc. Chin lifts with the straight bar are also out.

Right now all I've been able to do is lateral raises.

Are there any more shoulder exercises that I'm missing that I can actually do without a ton of shoulder pain?? I'm desperate for help here guys... my delts are still really lacking compared to everything else.

What seems to be limiting me is my rotator cuffs, or muscles/tendons related to that area. After only a few reps, it starts burning with mad pain and I can't finish the set. I can do very light weight lifts, but at that point the weight is so light there's really little point.

[buildinthaskinnys]

What you really need to hear, that probably you dont want to, is that you need to take time off to rehab your injuries and let this get better, or else you will likely have serious problems in the future. Unless of course there are somethings you arent telling us, e.g. training for the olympia and/or you cant stop working out because your supplement contracts depend on it.

[Memo]

you need physio, time off, active release, RC exercises, mobility exercises, stretching exercises, Deca, Cissus & deep tissue massage.. Not weight training...

some t-nation about shoulders:
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/pushups_face_pulls_and_shrugs
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_i;jsessionid=C320124F1D6EB050 8B5D583306AC4B9B-hg.hydra
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_ii
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_iii
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/shoulder_the_load
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/cracking_the_rotator_cuff_conundrum

[kloan]

well there isn't any actual pain any more unless i do those exercises, so things have gotten much better over the last few months, and deca definitely seemed to have helped, but im no longer on deca.

anyway, im not taking any more time off so i guess i'll just look for alternatives on my own.

but thanks for reminding me about cissus memo, i keep forgetting to order some of that stuff.

[Memo]

you got 6 t-nation to read, there might be some exercises you can do in there... My physio is a shoulder specialist, I will never have shoulder pain again.. You might want to see a physio with extensive shoulder experience as well if you can afford it. Do you live in calgary by any chance?

[Talo]

Great advice given.

Time off and theropy is what's needed.

Proper stretching and foam / ball rolling will do wonders for your shoulders.

I've said this before because it worked for me - Accupunture !

[cube2600]

Bent Over DB Lateral Raises
Front DB Raise

http://www.myfit.ca/exercisedatabase/search.asp?muscle=Rotator%20Cuff&other=Shoulder%20Joint

[kloan]

you got 6 t-nation to read, there might be some exercises you can do in there... My physio is a shoulder specialist, I will never have shoulder pain again.. You might want to see a physio with extensive shoulder experience as well if you can afford it. Do you live in calgary by any chance?
I'm still in California, so no therapy of any kind is on the table until I move back to Canada (which will be in the next few months).

I have done what I can to rehabilitate as much as possible on my own while being down here, and it's come a long way from what it was before. Things like opening the fridge door, holding my arm a certain way, lifting various objects, sleeping positions, etc all caused pain or discomfort. I no longer have any of that now, so I'm doing well.

The next step is obviously some sort of physical therapy, but like I said not until I move back to Canada.

In the mean time, considering I can do some exercises without any pain, I'm looking for one or two additional exercises that can offer the same benefit.

http://www.myfit.ca/exercisedatabase/search.asp?muscle=Rotator%20Cuff&other=Shoulder%20Joint
Cool, thanks man.. I'll check it out.

[bigtavi8]

If overhead presses are out of the question do some side laterals, rear laterals and DB side laterals really strict with moderate weight. Build up your sides and rear delts until the pain subsides and you can begin pressing hard again. ITs not that big of a deal 90% of ppl train to much front and not enough rear and sides so nows your time to catch up. My physio gave me some static stretches to help my front delt and trap pain and within 2 weeks i felt amazing and was pushing it harder than ever.

[faller]

I've said this before because it worked for me - Accupunture !

I had a shoulder injury back in the early 80's that i just could not make better no matter what i did. This went on for about a year and half untill a buddy mentioned accupunture. He recommended this one guy, when i went to see him he told me i had nerve damage, three sessions and my shoulder was good to go.

This was in Calagary, i'm looking for one here on the island because i think i'm haveing the same issue with my shoulder.

[Talo]

I had a shoulder injury back in the early 80's that i just could not make better no matter what i did. This went on for about a year and half untill a buddy mentioned accupunture. He recommended this one guy, when i went to see him he told me i had nerve damage, three sessions and my shoulder was good to go.

This was in Calagary, i'm looking for one here on the island because i think i'm haveing the same issue with my shoulder.


Samething with me and my shoulder back in 06/07 . Nothing was working , but only 3 sessions with the accupunturest and it was 100% and it has never come back.

I'm currently going for more sessions for my elbow ( golf elbow ) Hopefully she can work her magic again :)

[kloan]

Damn... that's mighty compelling. How do you find a good acupuncturist? Is it covered under OHIP (or the provincial equivalent where you live)?

[faller]

Well thats the tricky part Kloan, finding a good one. Seems like every Tom, Dick and Harry can call themselves "accupunctorists" these days. Word of mouth would seem to be the best route. Or go down to China Town, probably some guys there practiceing what has been passed down to them for a few generations.

As far as i know there is no coverage for accupuncture.

[Talo]

Nope , no coverage here in Alberta.

My job will cover up to $700 per year , but I wont even come close to spending that before I'm better.

It has gone up from $50 to $70 in 3 years .

I'm also very lucky . Living in this small town we have some asian lady's come in every Sunday from the city to work on us .

I'm sure you could find some one in California that would do an amazing job and prob not as expensive as what I pay .

[kloan]

Well if I'm gonna have to pay for it regardless (hmm, looking back I think it was covered under my work's medical plan... ah well, that was a long time ago), I might as well try to find someone local, if I can find someone with a very good reputation. I've already been to two chiros that sucked ass... I don't feel like having someone stick me with pins if they don't know what they're doing, and I certainly don't feel like wasting any more money.