shoulders developed nicely, as well as lats. Trouble is, I have severly restricted ROM in ext rotation. To demonstrate, it hurts for me to hang from a bar with an underhand grip. Straight bar curls hurt in the bottom position should I do them. (crediting Alwyn, havent earned curling privledges with piss poor chin capability).
WIthout weight, arms extended overhead, I can’t get more than about a 90 degree angle formed by my thumbs with external rotation, much less keep them from being pulled fwd when attempting to do so. Recently my L shoulder began to hurt with no known specific onset. Have been rehabing it by doing 45 degree incline, face down thumbs up v raises. same angle pinky leading, rear delt raises. dumbbell external rotation, elbow at side ext rotaion, palms facing, elbows fwd dumbbell press, (LIGHT) and single arm, neutral hand position vertical pulldown. Equipment is not great and medical help is far away, I am in Iraq.
Could I ask the floor some suggestions to aggressively increase the ROM in my shoulders? TO add, Yes I fail miserabley the over under behind the back reach test. Was thrower, shot and discus in high school, some 2o years ago. I would really appreciate some help.