INJURIES: If that hurts, do this instead.

[Orinoco]

I've had some problems with both shoulders this year. My right shoulder was easily rectified as it was down to (neglecting) weak external rotator muscles.

My left shoulder was more problematic. My best guess after reading several articles was that I was suffering from bursitis. It got to the stage where I could only perform rear delt movements without exacerbating the injury and it was also limiting my chest movements too.

Instead of a layoff, I started doing the following exercise 5 weeks ago...using it as my sole shoulder exercise along with some rear delt flyes. It seems to have done the trick - the pain/twinges have nearly gone completely, and I'm planning on resuming normal pressing movements next week. One thing I'd add to the following description courtesy of Poliquin is to pay close attention to the start position in the photograph to avoid any further pain/discomfort.

Quote

One arm braced overhead dumbbell press





Start:
Start the series with your non-dominant arm. Stand and hold a dumbbell in the non-dominant hand and brace the other hand by holding onto a power rack post. If you are holding the dumbbell in the left hand, the right leg will be forward in a semi-lunge position and the right arm will be extended at shoulder level holding on to the power rack post. This exercise allows you for a greater range of motion in the pressing range as the scapulae can move more freely than in the two hand dumbbell press.

Details:
Keep the hand in a neutral (semi-supinated) grip, not a pronated (palms-down) grip. By training one side at a time, you will allow the scapulae to move over a greater distance.

Start off with 5 x 6-8 reps on a 40X0 tempo. Resting 90 seconds before doing the antagonistic exercise, and resting another 90 seconds before returning to it. Make sure to take an additional 10 seconds between arms to ensure quality work.

Match the reps with the dominant arm.




Finish:
Make an extra effort to bring the biceps as close to your head as possible when you are nearing end-range. That’s biceps to head, not head to biceps. Again, the extra range will help restore shoulder health.


Warnings:
DO NOT WEAR A BELT.

Avoid doing more reps on the dominant arm as it will accentuate a discrepancy.

Final Comments:
Make sure you keep the legs out of it. Once your legs are in the starting position they should remain relatively ‘quiet’.

If you are structurally balanced, you should be able to handle 29% of your bench press 1 RM for 8 reps.

Does anyone else have any good exercises for injured bodyparts?

[turtleboy]

not really. I've an injured subscapularis, all i did was lower the weights, for example to about 40% of what i was originally lifting and then build it back up by adding 1.25kg each side per week(bench press). I've also changed the way i lift now by concentrating on cadence( i hope that's the right word). i used to do each rep quite fast but with good form, but now each rep takes about 3-4 seconds just for the eccentric part. Along with my rotator cuff exercises it's gradually getting better. I might give that exercise a try because i still have pain when shoulder pressing but only on the 3" of lock out??

btw is that you in your avatar?

cheers mat

[gymbunny]

excellent post! i am always looking for ways to train my shoulders to avoid aggravating old injuries. will give it a try. repped

turtle boy: yep its him...

[Orinoco]

Quote

I've also changed the way i lift now by concentrating on cadence( i hope that's the right word). i used to do each rep quite fast but with good form, but now each rep takes about 3-4 seconds just for the eccentric part. Along with my rotator cuff exercises it's gradually getting better.

There's some evidence - both anecdotal and from studies - that would seem to indicate lifting in the style you've mentioned is beneficial on injuries. All that Time Under Tension would increase blood flow to tendons, and the lower intensity lifting would stress joints/injuries less.

GB, I found I was far weaker in the semi-supinated position initially....so don't be surprised if you lift lighter than expected. Now when are you gonna put that pic up as your avatar??!?!

EDIT. I'm crap at smileys.

[kp1512]

Orinocoo

Interesting you post this...if you was to do this as a progression\mass movement would it be the same?..I was thinking of using these as a shoulder movement on my shoulder to rotate to.....gets over having to get someone to hand them up, or spot me....

KP

[simon m]

As an addendum to this excellent post, I would recommend that on all pressing movements you try to keep reps high (8 and over), but also after your heaviest working set finish with a much lighter pump set.

[Orinoco]

Quote

Orinocoo

Interesting you post this...if you was to do this as a progression\mass movement would it be the same?..I was thinking of using these as a shoulder movement on my shoulder to rotate to.....gets over having to get someone to hand them up, or spot me....

KP

Yes, it's an excellent exercise...it's one of those movements where slight variations in elbow position can either let your delts off easy, or really pile on the tension in the target muscle.

Also you're stronger in any unilateral movement so it's good in that respect too.

[Orinoco]

Quote

As an addendum to this excellent post, I would recommend that on all pressing movements you try to keep reps high (8 and over), but also after your heaviest working set finish with a much lighter pump set.

Just finding this out!!! What about smith machine presses? Didn't I read in your log that they were a good way to get around your shoulder injury? Plus something specific about the backrest positioning....

[ADER]

Just tried these 2 sets of 10 with 20Kg and then a set of 10kg for 15 on each arm.

VERY nice no shoulder pain at all - I assume becasue of scapula being able to move freely which I know is part of my problem - Just a nice burn & pump.

Definately being added until my shoulder is fully operational and probaly after too.

Yahoo I can do some overhead work after all!!

[Orinoco]

Quote

Just tried these 2 sets of 10 with 20Kg and then a set of 10kg for 15 on each arm.

VERY nice no shoulder pain at all - I assume becasue of scapula being able to move freely which I know is part of my problem - Just a nice burn & pump.

Definately being added until my shoulder is fully operational and probaly after too.

Yahoo I can do some overhead work after all!!

Glad to hear it. I was similarly chuffed when I found these worked for me too.

When you are fully healed, perhaps you might want to look into 'subscapularis' pull/chin ups. Do a search on t-nation for them.