What else can I do to toughen up shoulders?

[ricepower]

I have always had really bad impingement issues & instability in shoulders (maybe bone spurs too) I only realised what these all were after getting into lifting at the beginning of this year and doing so much research on exercise & physiology.

I have aalways had problems throwing objects, it usually causes shoulder to jump out of regular position an pinch some ligament/tendon causing great pain and limited mobility for anything between 1 minute or a few days.

It gave me problems with exercises, ohp, bench press and push ups. But for the past 2-3 months I have been following much of the advice contained in Eric Creesey's shoulder savers articles. The most significant thing probably being regular 3x20 sets of scapula push ups and easing off benching when I do get problems. (I understand bench press does not allow scapula movement)

I feel this has helped to a significant degree, my shoulder blades do feel more stable. However I still get the same problems of slippage/pinching when throwing or heavy full ROM pressing exercises. They can all still ocassionally cause something to catch in my shoulders, causing extreme pain. Overall my shoulders do not feel bound together very strongly, quite 'fragile'. The scapula exercises have only locked my shoulder blades down, but in my shoulder joints it still feels weak. They are also easily irratated, and click/catch in many positions.

A couple of weeks ago I did a barbell snatch and something snagged inside. I could not lift for over a week. I was shocked by this as I thought I had made the joints very strong & stable but it is just not so. I have been easing myself back into arm/shoulder exercises, shoulders have been particularly fragile and prone to problems since then. I have returned to overhead pressing & push ups before bench as they are less troublesome for me.

I was just wondering if there is anything more I can do to increase shoulder stability. (not shoulder blades but actual joint) and if there is anyway to stretch the ligaments/tendons etc inside to help reduce impingement?

[lovestolift]

I suggest you pick up a copy of Scrawny to Brawny by Mike Mejia and John Berardi. There is a section in there which allows you to self diagnose postural problems and gives you appropriate exercises to rehab them. Don't be put off by the name, it is a well written book. The first section focuses on getting the lifter into good condition so that they can lift without injury during the subsequent training. I would suggest following the first part for a few weeks until it clears up your problems. I don't think everyone needs to do a pre-hab program, but I think it is order for you.

[ricepower]

I just found this shoulder rehab programme. It seems to be very intensive. If I did it it would probably mean giving up most of stronglifts programme except squats & deadlifts. Does it look like a good idea? I dont know how good any of these exercises are, im guessing some of them could actually make it worse. The barbell shrug ups for example involve snatching bar up, this is something which has proved highly risky for me. Could I pick & choose?



I have already been doing behind head band pull aparts, but they dont feel like they are doing anything. I also found this from the same peeps on face pull variations for should rehab;



What if I did just this combined with band pull aparts, scap push ups, scap pull ups and internal rotations with light dumbells (lying on front)

[Bman1]

search the internet for "the throwers ten". It provides a very good set of less intensive exercises to strengthen all of the rotator cuff muscles and help stabilize the shouldeer joint.

[wobbles]

"I have aalways had problems throwing objects, it usually causes shoulder to jump out of regular position an pinch some ligament/tendon causing great pain and limited mobility for anything between 1 minute or a few days."

This sounds very familiar to me. Having bum shoulders is actually the reason I started weight training. I feel it's made a significant difference in that my shoulder doesn't "jump out position and pinch a ligament/tendon" (which btw, is exactly what my shoulder does as well) as easily, but when it does it doesn't pop back as smoothly anymore. Pain does subside more quickly and confidence in my shoulder returns after a day or so. Frankly, I was expecting better results in terms of stability. It's helped, but... meh.

My problem specifically is that my shoulder normally feels fine, and then out of the blue it pops out of position. I'd sit down and rest on my arm and SNAP. Or I'd be doing pull-ups, change my grip a little bit and SNAP. The reason I read your post is because my shoulder just snapped out of position and I'm looking for more specific shoulder strengthening exercises. The vids you posted seem helpful, so thank you for that. I've never had my shoulder snap when doing overhead presses, but it would be a DISASTER if it ever did. BIG WRECK.

My shoulder's snapped 4 times in the last 10 days. It's getting a little ridiculous. Before this, I had 6+ months without anything funny happening with my shoulder and essentially considered the problem fixed. I know in a couple of months if my shoulder doesn't crap out on me I'll consider the problem fixed again -- until I wake up one night with my arm immobilized in an awkward position -- half dazed trying to figure out what's wrong before I finally use my other arm to push it back into place. Then trying to get back to sleep feeling nauseous. Good times.

Anyway, sorry I wasn't of more help but maybe knowing you're not alone offers some comfort.

[Shoke]

Maybe you could try turkish getups.....
I did them for the first time last week with only 35 lbs, and my shoulder was shaking like crazy...

[doit]

sounds familiar for me.

For some years ago I had problem with overhead press, especially from behind. When the load was getting tought and the shoulders got stressed I could get a unexpected surprise. It felt like the tendon jumped over to a new position causing GREat pain, were usually stuck at the top, could barely move my arm. Had to take a partial good morning to drop the weight because my arm was stuck extended. Afterwards it would be painful and impossible to continue because the arm. Pain in the next 3 weeks.

After recovering, it would happen again...

I don't have the problem anymore, maybe because of being away from the bar 2-3 years, dunno.

[StevieB]

Shoulder savers series by Cressey:

http://www.tmuscle.com/free_online_arti ... ers_part_i

http://www.tmuscle.com/free_online_arti ... rs_part_ii

http://www.tmuscle.com/free_online_arti ... s_part_iii

cheers

[ricepower]

Eric Cresseys articles are great but a little hard to folllow as they get pretty instense in terms of technical jargon. It hard to visualise the concepts and find the useful information regarding rehab.

Watch some of these videos to get a better idea of what is going on inside your shoulders. The major exercises of strength training programmes like bench press & pull ups will agrevate impingement badly. This is because big strong muscles like lats & pecs will overwhelm the tiny muscles in you trap/shoulder area.

[youtube]http://www.youtube.com/watch?v=XKhz1NA3IQ8[/youtube]
[youtube]http://www.youtube.com/watch?v=HhTh7lKd1Sg[/youtube]
[youtube]http://www.youtube.com/watch?v=GQ7l85g7EBQ[/youtube]

I have been doing shoulder/rotator cuff circuits based upon the diesel crew programme and some of eric cressey's recommendations. I did repeated focused circuits nearly everyday this week whilst continuing stronglifts. I changed things round a bit to avoid fatigue.

By doing the exercises I have found out my shoulders are very unstable with both external (sideways) rotation and upward (like cuban rotations) They impinge badly doing such things. Focusing on these exercises fel like I was really working things that needed it. However the general discomfort in shoulders has not improved yet and the increased 'looseness' almost seems to have made the stability worse.

However I really think pursuing this stuff will help a lot. I have made small progress in things like OHP. My shoulders just do not seem to gain any bulk or strength. These exercises seem to really hit the spot and feel healthy for shoulders.

[keyboardworkout]

I'm two years out from having decompression surgery to fix the impingement in my right shoulder. I was very happy with the outcome. My wife is a med/surg RN and set me up with the team surgeon for the local baseball team.

I was in a sling for two days following the surgery. Within a week I was sleeping on that shoulder again. I went through a month of physical therapy.

If you want I can post the pics from through the scope during the surgery.

I have a Ranger buddy who has the same problem as me as confirmed by an MRI. He is convinced his is a result of all his static line jumps. However, he is spooked to go through with the surgery. Just convincing him to have an MRI took a lot of work. He had to be carefully x-rayed to make sure all the grenade fragments were out before the MRI.