ok sorry to hijack, but i feel my pain is in a slightly diff area, it runs on top of my shoulder horizontally across down to where the muscle bellies begin to come up, sawa pt for it and they gave me stretches, the one that defranco uses in his upperbody warmup the rotator stretch and i used that and have good flexibility in my right arm whcih is the problem arm but its still there. my left arm is less felxible but pain free, i am a lefty if that means anything. Help with this?
also i do more pulling than pushing, laid off heavy shoulder movements, bench with a tuck and closer grip as to no pinch the area, i do lots of rotator work and rear delt work, face pulls pull aparts, laterals etc…
anythoughts that havent been said so far?
sounds like the supraspinatus, which can be irritated by just about everything as well… is it just the top of the shoulder or is it also sore to the touch on the front side, like right above the clavicle?
exactly it, what you described is the exact pain i have. Also why would it happen to the more felxible side?[/quote]
If it hurts in front too, above the collar bone, based on what you’ve said about how you’ve tried laying off the pressing, hitting the prehab movements, but it still hurts, I can say with 90% certainty you are “chest breathing.” Sore scalenes (group of neck muscles that sits above the collarbone) is a dead give-away for poor breathing patterns in my book.
Basically what happens is, the average person takes a breath every 5 seconds… this adds up 17000+ times a day. If you are breathing with your chest, i.e. not taking advantage of the diaphragm but instead using the scalenes & traps, you are essentially suffering from a basic overuse injury. The tissue is always irritated in this situation, its just the bench pressing which creates enough force to cause it to hurt.
A quick way you can test this is just lay down, put one hand on your chest and one hand on your stomach, and breathe however way is normally for you. If the hand on the chest is moving instead of the hand on the stomach, you aren’t breathing right. “Straw Breathing” is the best way to fix this, http://www.authentic-breathing.com/straw-breathing.htm . You don’t really need a straw to do it, can just purse your lips.
I find this is most common on the right side, I’m not really sure why. I think it is because the right lung is much bigger than the left lung (heart takes up some lung space on the left side). The fact that you are a lefty and have right shoulder pain corroborates this, but I can’t say for sure.
Sort of ranting there… at any rate, try straw breathing for 3-5 minutes a day, like when you are lying in bed at night about to go to sleep. Might also need to work on some good mobility for the neck, long periods of chest breathing tend to lock the joints up a bit.