Yeah mmm I think actually now that I’ve been thinknig of it more I am ALSO ELEVATING my Scapula while letting shoulders relax and I think this is what was actually making it worse.
I took a look at the vid. He keeps his shoulders depressed downwards through the whole movement and his scapula doesn’t elevate. I think part of my problem was elevating it (be it to lift more weight or whatever)…doing that on top of rolling shoulders forward is givnig me the shoulder issue…on top of the pressing blah blah blah. Left shoulder is a no good
It’s my supaspinatus as well…in short I’m doing things wrong…the physio said my shoulders are very strong and such so for a while it was probably masking and other muscle groups were compensating but now it’s gotten too far and that’s why it hurts.
The physio told me as well it’s good to keep that full ROM and “relax” at the bottom and squeeze at top (retract scapula) but for now to get my shoulder back in proper order I think I am just going to keep it retracted the whole time…or if I decide to let it relax…I have to make it of utmost importance that I keep my scapula elevated downwards.
One more thing is that my shoulder is rolling forward and kinda “out of place”.
So when I’m doing external rotations it was still just rolling forward and not helping much.
Physio said I REALLY need to concentrate on pulling the scapula back, keeping the shoulder back then doing my band external rotations.
Thanks for the vid and post cueball!
I see. I would imagine, as you are suggesting, that letting them elevate probably isn’t the best. In the video, you are right, he does keep them pulled down, but still move forward/backward relative to his body which I assume is his scapula pulling together.
When I first started concentrating on my scapula I had to reduce the weight significantly to “feel” what my scapula were doing and get used to the pattern. As I go heavier, I can’t quite “feel” it any more. Now I just groove that feeling during the lighter ramp sets so it’s a bit more automatic when I get to the heavier sets.
It shouldn’t take too long to re-work your movement and get it grooved before you get back to what you were working with before.
Edit: One thing that helped me was a little thoratic extension/flexion. The extension seems to automatically pull the scapula together and down, and vice versa with the flexion.