Pain/Rehab Weight Loss and Shoulder Joint Injuries

[KnightTemplar]

Fair enough. Depends on the injury I guess. I tried it a couple of times.. Didn't work. Ill probably be doing weighted pushups (prison style or with a vest) or smith machine from here on out.

You find Smith Machine Bench easier on your shoulders than Dumbbell or Swiss Bar Bench?

I mean, I get how it's easier in the sense the Machine is stabilising the bar for you, but you're also moving the bar in a fixed path. You can't adjust it to suit yourself.

 

[BroScienceTalkatWork]

You find Smith Machine Bench easier on your shoulders than Dumbbell or Swiss Bar Bench?

I mean, I get how it's easier in the sense the Machine is stabilising the bar for you, but you're also moving the bar in a fixed path. You can't adjust it to suit yourself.

I’m not doing any benching right now. Straight pushups and fly

 

[Koya]

Most shoulder friendly OHP is the Kettlebell Press because you can rotate your arm and the weight rest on your forearm not your wrist.

Face-pull and rear delt raises are all shoulder joints friends.

Warm-up and reload are always here too.

 

[BroScienceTalkatWork]

Most shoulder friendly OHP is the Kettlebell Press because you can rotate your arm and the weight rest on your forearm not your wrist.

Face-pull and rear delt raises are all shoulder joints friends.

Warm-up and reload are always here too.

Facts but it’s the ac joint. Doesn’t love narrow/front angled exercises compared to other types of shoulder injuries

Dumbbell overhead press works very well.

And pull days are more irritating the. Push days now that I’ve stopped benching

 

[BroScienceTalkatWork]

You find Smith Machine Bench easier on your shoulders than Dumbbell or Swiss Bar Bench?

I mean, I get how it's easier in the sense the Machine is stabilising the bar for you, but you're also moving the bar in a fixed path. You can't adjust it to suit yourself.

I don’t know man.. if you haven’t injured yourself yet free weight is better — but once you have injured yourself.. I’ve at least found that the less stabilization involved.. the better it feels

That’s why weighted pushups are the cream de la crem for an injured shoulder

Your whole upper body can be used to stabilize.. — think firing a rifle vs a pistol.

 

[nhbfan8080]

I have chronic issues on both ac joints.. very manegable
Now I’ve already gone from 220 to 201 pounds

I feel like I’m not fat for the first time in a while. More stamina

BUT.. that right shoulder coming loose
Today I felt pain from from everyday activity. that shouldn’t happen —- sleep and bench are the only things that usually cause it pain

Is it from the joints being more dry? Less sodium? Or more flexibility that lets me test positions my body isn’t used to?

I was battling niggling shoulder issues some time back. When the weights get heavy I would get stiffer and sore. I had the sore shoulders after waking up in the morning also.

Anyway when you have pain from everyday activity, it means that the injury is now really bad enough to stop what you're doing and rehab. Its bad enough that you can't work around it now.

I don't think its the joints being more dry unless you are really not taking enough food/water. Getting weaker when you lose weight is just normal so easing up on the weight would be the proper thing to do.

The shoulder is a complex joint and getting the proper supporting muscles to fire up correctly, proper scapular movement could be an issue. Just stretching/mobility exercises/rest is usually insufficient to deal with this sort of problem because it doesn't target the root cause. I'm still getting my head around this but I feel that my shoulders feel alot better now.







Doing pushups is a good way to exercise and practise proper scapular movement

 

[nhbfan8080]

Facts but it’s the ac joint. Doesn’t love narrow/front angled exercises compared to other types of shoulder injuries

Dumbbell overhead press works very well.

And pull days are more irritating the. Push days now that I’ve stopped benching

I did Arnold press a long time back for rehab/prehab. Read that it could be bad for impingement but at the time I thought it helped and I liked the extra rom. Maybe it would be safer if the twisting was reduced to a neutral grip at the top and not lock out.

The pike press is something I continue doing with a platform for extra rom to work on shoulder stability and scap motor control.

 

[BroScienceTalkatWork]

I did Arnold press a long time back for rehab/prehab. Read that it could be bad for impingement but at the time I thought it helped and I liked the extra rom. Maybe it would be safer if the twisting was reduced to a neutral grip at the top and not lock out.

The pike press is something I continue doing with a platform for extra rom to work on shoulder stability and scap motor control.

Arnold press isn’t great. It’s an accessory exercise so it’s not gonna kill you unless you max out

But those accessory lifts add up man… if you’re doing a bunch of exercises that tax the shoulders.. hitting them too much.. that’s where you have problems

But honestly the dips fucked me up. Weighted dips. You get that ac joint pain.. now you gotta sleep on your back or whatever.. if you just sleep on the other arm you’ll get the same injury.

But y’all… a lot of y’all are fighters.. I’d imagine you guys approach lifting with a disciplined mentality. That’s the only way. Warm ups every day.. mobility work.. sleep.. no cheating.. no spamming shoulders/chest…

I wish I did all that.. but I’m still huge, still doing intense work so it’s all good

 

[nhbfan8080]

It doesn't have to be an accessory, it just another shoulder press variation. The point I'm trying to make from my first post in this thread is the exercises whether its overhead presses or dips etc can be done in a safer way and doesn't have to be inherently more dangerous.

Haven't been training any MMA/TMA for a long while. And even back then, I didn't have that much of a disciplined approach to gym work.

 

[Trabaho]

I spend 10-15 on warm up and see there... no pain. Never had shoulder issues. Always 2 warm up sets and 10ish minutes cardio warm up including rolling joints. Rolling joints, no pun, means doing circles with all your joints here especially with your arms to warm up shoulder joints. In both directions. Count to 20 at least in each side.

 

[BroScienceTalkatWork]

I spend 10-15 on warm up and see there... no pain. Never had shoulder issues. Always 2 warm up sets and 10ish minutes cardio warm up including rolling joints. Rolling joints, no pun, means doing circles with all your joints here especially with your arms to warm up shoulder joints. In both directions. Count to 20 at least in each side.

Good post. Forgot about the shoulder roll

I think dead hangs are becoming an issue. Seem to make my right shoulder worse, and the guys who swear by em are like old calisthenics guys