Thanks, for the reply. I was begining to think I wouldn’t get a response
You will need to address this by increasing work on scapular retractors and depressors.[/quote]
Any vids on exercises/rehab for retractors and depressors? Also I noticed a snapping noise (again no pain) in my left shoulder. Not when working out, but with basic daily movements.
You will also need to increase mobility in the pec minor region with smr/static stretching (do these on off days or incorporate them into back days when you are doing rowing movements).
Thanks, I will look up smr/static stretching. I definiately notice I have tight pecs, especially on left side, dumbell can’t touch shoulder but right is fine and can stretch deep when DB bench pressing.[/quote]
Do a search on this site for exercises. Lots of good info here. The muscles you want to target are: teres minor, infraspinatus, mid/lower traps, rhomboids. The subcapularis is important but less so in for most who suffer your symptoms (without seeing you in person, I CANNOT know for sure). The serratus anterior is also important.
The snapping sound is most likely due to the poor mobility in your left shoulder. The smr/static strech/strengthening of the retractors and depressors may help with this. It’s not a terrible idea to get it checked out by a good ortho.
The tight pec - on the left side - doesn’t surprise me at all. It’s amazing how the body compensates. Even if the barbell is moving at what appears to be in a perfect line, it does not guarantee the body is working in ideal synchronicity. This is what the barbell, barbell, barbell nazis don’t understand.
A good protocol (just one example):
General warmup to elevate body temp, synovial fluid, etc.
SMR using a softball, lacrosse ball, tennis ball, or something similar (experiment with different sizes and levels of hardness. A good (but not the only) method is to place the ball across the pec minor region and lean gently against a wall until you find a distinct ‘knot’. Hold that position for for 15-30 seconds, move the ball around a bit and hold another 15-30 seconds. Now perform a gentle static stretch on that area for about 30 seconds. These two steps will now down regulate the overactive pec region. Now perform the rotator cuff exercises focusing on the left side first (this is where you want to prioritize the trouble side). Now repeat on the right side. Do place a little more time and effort on the left but do not neglect the right side.
There should never be sharp stabbing or cutting type of pain when doing these.
- Now you can proceed to more loaded scap retractor depressor workouts. An example is the face pull. Be sure to isometrically contract the muscles for a second or two to really build the neural connection. It’s not a speed contest. And it’s not a how-much-can-ya-facepull contest. Another good one is the one-arm cable row. This is similar to a one-arm db row with the exception that you have the ability to make subtle changes in the force vector angle. Make sure those elbows are pointing at about 45 degrees or so (if your head is 12 o’clock, the elbow should be pointed towards 4 or 8 depending the side being worked). Keep twisting to a minimum and - in your case - there is absolutely no need to lower the hand so far that your shoulder gets out of the centered spot in the glendoid fossa.
Also, when doing a db bench or db incline bench press, get in the habit of retracting the scaps and pressing them down. This will center the humeral head in the glenoid fossa. Be really careful in the bottom and the very top of the movement as it can (as fatigue accumulates) move the humeral head forward. In fact, unless you’re a competitive powerlifter, there really isn’t much need to ‘lock-out’ at the top as it takes tension off your muscle AND it can promote the forward migration of the humeral head.
Keep OHP out for now. And keep in mind that as the angle of the press gets closer to vertical, keeping the scaps down can ACTUALLY cause impingement syndrome at the suprspinatus tendon. This has to do with the shoulder anatomy.