WOW! From partially crippled to no pain after one session of shoulder dislocates!!!
(If you don’t want any long-winded history, just skip to last paragraph for my questions)
I’ve been suffering with shoulder pain since I started lifting a couple of years ago. I play 10-15 hours a week of tennis, so of course you’d expect my right side to be tender and sore, but actually my left shoulder has been worse. It had gotten so bad over the last 6 months I had stopped flat and incline benching, shoulder presses, any shoulder raises, and flyes (which hurt as bad as lateral raises). Incline benching, lateral and front raises, and flyes all bring acute blinding pain to my shoulders. Shoulder presses and flt benching just make them sore.
Then 2 months ago I broke my right hand playing tennis and thought, ok, that sucks but it will force me to avoid any stress or strain on shoulders. Doing no shoulder workouts at all seemed to worsen things though. It aumented those daggers that drive into my shoulder in the middle of the night, forcing me to wake up in agony. It actually got so bad that I would get anxious about going to sleep because I knew I would wake up in excruciating pain.
I have tried myofascial release, sport massage, heat, ice, every possible stretch, and nothing helped more than relieving the pain for a few hours. I was looking for an ART specialist in Florida, hoping to get in a few sessions on my trip over Thanksgiving. If the ART didn’t work, I was planning on having a MRI and probably would have opted for surgery if a doctor reccommended it. The pain was that bad.
Fortunately, you guys saved me with these shoulder dislocates. I used to use a broomstick at my old gym and do like 20 of these pre-workout. I changed gyms in Feb and my new gym doesn’t have any broomsticks so I just stopped doing them. I cut a piece of rope at home to try them after reading this thread. It seems that a rope works better for me, probably because it allows wrist movement. I did 50 on Friday and slept pain-free all night. Again last night I had absolutely no pain whatsover. Amazing, from agony to nothing just like that!
Now that my shoulders are pain-free when I’m resting and sleeping, what kinds of exercises could I look at re-inserting? I haven’t done any direct shoulder work in at least 6 months. How can I tell the difference between pain I can work through and pain that is warning me to stop? Remember, stopping did not help me in the slightest to “cure” the cause of the pain. Should I start out with low weight, high rep and see how things go? Any advice?