T Nation

Rear Delts Tight


#1

Hi ya all

I was trying some shoulder presses, seated with very light dumbbells and my shoulders do NOT want to go back far enough.

Could be scar tissue buildup from surgery near C-7 I guess but I think it is right rear Delts (that called anterior?).

I searched here for stretches and every link I found was dead :(.

In any case, I’m looking for recommends on stretching rear delts, traps and neck.

As stated, I’ve had multiple surgeries near C-7 and probably should’ve looked into this years ago. Oh frickin well, better late than never! Thing is I was wanting to work into doing barbell presses behind the neck. Tight as shit is up there I doubt I could hold an empty bar in position much less load one.

Thanks for advice and links would be appreciated. I’m about to search YouTube but trust t-nation for effective stuff much more.

Blessings,


#2

Anterior is front, posterior is back.

Have you tried band dislocates?

How much rear delt/mid and lower trap work do you do?


#3

Might seem counter-intuitive but after pretty much any upper body session stretch you pecs/front delts hard immediatly post-workout from a variety of angles…


#4

I don’t know what band dislocates are but it sounds painful :stuck_out_tongue:

For traps and delt stuff, I’m currently doing very light (10-25lbs) front plate raises to over my head, reverse pec deck, and dumbbell presses.

The linked video is helpful, thanks!

Ya all take care,


#5

How far back are you trying to get your elbows when you press? You shouldn’t be holding them straight out to the sides.

I have tight shoulders and I do barbell presses with no pain or feeling like I don’t have the range of motion. Again, my elbows are not straight out to the sides when I do them.


#6

Elbows about 60 degrees out from my chin.

I did the (stupid) smith machine behind the neck seated press yesterday and my ROM is very limited. Even with dumbbells it’s only about a 3/4 movement because my shoulders just stop near the bottom.
Am doing the stretches linked from Athlean and hope they help. I don’t doubt my pecs could easily be the issue vs the delts.

Thx,


#7

May I ask why your goal is to perform behind-the-neck presses? It’s a higher-risk activity with no increased benefit as far as I’m aware (anyone feel free to correct me if I’m wrong).


#8

Because I read in an article here, by Christian Thibideau that behind the neck presses are “…the most effective shoulder-building exercise you can do.” (04/07/15), and I want big frickin shoulders, at least bigger than they currently are :slight_smile:


#9

Gotcha. Well if he says it, it’s true. Just take your time working up to them. You can’t have big frickin shoulders if you’re always injuring them and can’t actually train.