I had switched to upright rows and raises for the past couple of weeks and my shoulders felt much better. I think I will work on some of the therapy exercises, raises, rows, and then when I am feeling 100% test the water with some light weights, as you say, or by a new dumbell set and do dumbell presses instead. I was doing them until the weights started falling off my cheap set!
It may be that you’re only needing some coaching on form on the OH Press, or it may be that you’ve gotten out of balance developmentally.
Myself I’ve just been through an arthroscopy. The issues were a partial rotator cuff tear, tendonitis, and cartilage damage. But four months later my shoulder is starting to feel great now. I’m looking forward to having a better OH Press than ever.
To absolutely avoid tendon damage, I use the following procedure in one of these chairs that has a safety cage. I put the safety bars at about clavicle height and I rest the bar there, not on the handy overhead bar rests, which I remove so they won’t be in the way. When I’m ready to lift, I get myself braced into the chair with my back erect, and I roll the bar toward me on the safety bars until I really wonder a bit whether I’m going to clear my chin and nose as I lift. I pull my shoulders way, way back and down (“fully packed”), get the long axes of my forearms right under the bar, pull my face back a bit and lift straight up. After my forearms are above horizontal, my shoulder will start to extend upward to full extension. You need to follow the exact groove back down.
Pain is the teacher. The only pain that’s okay during a workout is lactic acid burn. Any other pain you feel in the middle of a lift means you’ve just had an injury incident and if you’re real smart you’ll quit right then and wait as long as necessary for full recovery before working anywhere near whatever got hurt. Then you study your form very carefully and try to figure out what happened and what to do different or what to get back into balance before you go back and try it again.
The best time to apply this policy is when the pain seems minor, almost negligible - about the point where you’d probably be thinking about “working through the pain”. Take a break from training instead. Your recovery will be fast and you won’t get into chronic injuries the way I did.
Pain means you have to learn to do something different. Otherwise, while the pain will certainly go away, the underlying situation doesn’t, and the pain will be back later.[/quote]
Thanks for all that.
O have been lifting for about 6 months, and in the past two months I hve found that as my weights increase, good training is becoming more important. The more weight, the more possbile damage. I ahve been lifting at home, but the local YMCA provides classes, and coaching. Would you recommend something like that, or something different? The Local Y is a pretty good one. One of the best I have seen.
Also, I went to the Chiropractor today and he took a look at the shoulder. A couple of interesting notes. First, he said the shoulder was slightly out and pushed forward, which could be causing a restriction. Also, he massaged a place below my shoulder on my back. It was a timy place, but wicked sensitive. He said it as where the tendon connected. Just wacky that something that hurt inside my shoulder also connected to my back…