I'm new to this area of the forum, but after reading through some of the threads I think I gained a lot of insight in some aspects. Some of the articles and posts have been extremely helpful.
To briefly explain my situation- I started noticing a shoulder issue around late 2008. It looked like my right shoulder was slouching down- I knew it was a problem, but I didn't know how big of a problem because I never experienced any pain in my shoulders. I saw multiple chiropractors about the issue (due to moving across the country) and had two or three sets of x-rays taken. All of which were basically inconclusive.
Finally in January of this year I started experiencing excruciating pain after and during my chest & shoulder workouts. It got to the point where I had to leave the gym on the verge of tears after my third set of bench. Saw my regular chiropractor again he suggested I get checked out for physical therapy- I made the appointment, but it was with a regular doctor? He took x-rays of my shoulder- even after I explained I've already had them done multiple times. After he got the x-rays back he said something to the effect of no pulls, no tears, no bone or muscle issues. He offered NO solutions or help- I told him this is a serious problem and I was leaving the gym in tears and couldn't hold anything in that arm over 10 lbs, his response was, "I'm not going to give you a cortizon shot if that's what you're looking for." I couldn't believe what I was hearing. My insurance was up that month so I knew I was basically screwed. I was mid-way through my second-cycle and he told me to stop lifting for 6-8 weeks. I got better advice from my chiro who said to stop flat benching and dips (since those were the exercises that really made my shoulder BAD) So I've been decline benching ever since with no pain.
I do flat db bench w no issues and I sometimes do dips, but only bodyweight and not often. Although I no longer had pain, it didn't solve the issue and my strength has declined ever since. Most recently I've noticed an extreme loss of strength in my traps which at one point were my strongest muscle relative to everything else. This article I just found today in another thread sort of made a light bulb go off in my head:
I know I have weak rear-delts and weak shoulders in general- and shitty posture. So I'm trying to make a point of going through with this shoulder re-hab, but my question for you guys is HOW OFTEN should I be doing this stretching? Every day? Just before shoulder & chest day? Should I ever do it afterwards? Should I ice my shoulder after workouts? Should I go completely light weight? Do I need to do more back work and less chest? I feel like my bb rows are really weak (and have only gotten weaker in the last couple months) Seriously, anything you can tell me I'm going to follow. I know it won't be a quick fix by any means, but how much time should I roughly expect before things get substantially better? And at that rate- will I ever be able to safely bench heavy again without regressing?
If you need me to lay out my workout routines and how much I'm lifting for each exercise I can do that as well.
I'm going to try some of those exercises tonight like the neutral grip face-pull and some 'shrugs I've never done before'.
Thanks for all your input