integrating shoulder rehab

[troublecomes]

Hi All,

this is the first time i've posted on stronglifts, though I've been reading the forums for a while. Great site! I'm currently in week 16 on 5x5.

weight 77
BF ~ 11%
Squat 85
BP 77.5
OP 55
DL 110

The last 5 weeks or so I've started to get shoulder pain. I found dips fairly easy and quickly added weight, I think i was up to 27.5 or 30kg when I had my first shoulder pain. I took a few weeks off bench, OP and stopped dips. I started bench and OP again and all was fine. Gradually pain returned. Last week I did 55 on OP with some shoulder discomfort after. Last night I played ping pong for the first time since last summer and my shoulder hurt every time I went for a big shot.

How do I integrate shoulder work into my 5x5? I've read the page about shoulders and bench press, but I'm a bit unsure specifically what to stop and what to do....

I was thinking of doing the exercises as detailed http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/cracking_the_rotator_cuff_conundrumand cutting out BP and OHP? Can I start on the rehab right away or do I need to rest first? Thoughts?

thanks
matt

[coreJack]

I've done a fair bit of shoulder rehab and laid off BP and OHP (injured during OHP, but had some problems with shoulder before), and I'm not sure that it's done much. The shoulder doesn't hurt when not doing OHP, but it comes right back when I resume OHP, so I feel like rest and rehab haven't done much. Thinking about trying OHP again, but with dumbbells, and starting really light and being a total freak about form.

[cripmeister]

Go see a physical therapist and find out what's causing the pain, he/she will be able to tell you what kind of shoulder exercises you should focus on. The guy I went to gave me some rotator cuff exercises that I should do at the end of each 5x5 workout. He also told me to lay off OHP and BP (the exercise that got me into trouble) a month or so. I do the rotator cuff stuff 5 times a week and it's boring as hell

/Chris

[FahadG]

I am also suffering from rotator cuff injury and I am starting the following: http://stronglifts.com/how-to-deal-with ... aspinatus/ and this http://stronglifts.com/soft-tissue-work ... your-pain/

I have Front Shoulder Pain and Restricted Mobility.

@ cripmeister: can you tell me what stuff the physical therapist recommended to you?

[cripmeister]

@FahadG: he guided me through 5 different internal/external rotation patterns. They're basic rotator cuff exercises for rehab and shoulder health. I do them on a smith machine (light weight 30 reps each)at the gym and with rubber tubing at home. I've done them for a month now, the physical therapist said I shouldn't expect any real results until after 2 months. My shoulder feels a lot better already though.