As some of you might know already, I re-injured my shoulder about 2 months ago. Yes RE injured.. let me tell you what happened.
About one and a half years ago I injured my shoulder while doing flat bench press (how remarkable). I couldnt even take of my shirt without being in a hell of pain. The doctor told me it was an inpinched supraspinatus tendon which took me multiple months to recover from.
I am someone thats always concious about injuries and always have been. I never jumped straight into 100kg(225lbs) bench press but did a proper warmingup.
Now one and a half year later I lifted a pair of 40kg dumbells to shoulderpress and felt a sharp pain in my shoulder. I finished my set and workout and didnt think much of it, but later the evening the pain and inflammation got worse to a point that I couldnt take off my shirt anymore.
This time I didnt just rest to recover but also found out why this happened again and what I was doing wrong last time.
I went from being unable to take off my shirt to incline benchpressing 100kg again in one month time. (It’s something right lol…)
Lets get down to the actual problem of my shoulder:
They were inbalanced, my right shoulder wasn’t as flexible and could not internally rotate as far as my left shoulder. This is the first half of the problem.
The other half was caused by weak stabilizationmuscles in my shoulder. I always warmed up doing internal- and external shoulder rotations with cable resistence but did it very light and never increased the weight.
I never build the strength in those muscles that was necessary to support my heavy bench- and overhead-pressing.
I recovered very quickly and im pretty sure I will never get hurt again(knock off wood) by knowing this.
Prevention and Recovery Exercises:
The exercise I did multiple times a day to regain my shoulder flexibility was lying internal shoulderrotations. You lay down like the picture below illustrates and then you’ll slowly push your hand as far as you can. If you cant push your hand any further then just hold it there but keep applying some resistance. Within the first few days I’ve noticed the difference.
The following 2 exercises I still incorporate and I encourage you to do so also!
- Internal shoulderrotation: 3 sets of 10-15 reps, use a full range of motion and dont swing, you’ll only hurt yourself.
- External shoulderrotation: Again 3 sets of 10-15 reps, use a full range of motion and dont swing. (As shown in the picture below)
Build up in weight when you can perform 15 full reps to strengthen your shoulder and prevent injury!
I learned how to remain a healthy shoulderjoint the hard way. Incorporate these exercises if you want to maintain healthy shoulderjoints too because there’s nothing more frustrating than an injury that prevents you from doing the thing you love, lifting heavy and intense.
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