So my shoulders have been giving me a little bit of trouble, some minor pain, and numbness. Ive seen a PT and done some research, and believe its thoracic outlet syndrome, or a trigger point in my upper scapula/trapezius area.
Ive read many of the articles on this site, about shoulders, and have a couple of questions.
So, i added into my workouts, some of the serratus anterior activation stuff, and some external rotations, like cuban presses and such.
I found that i am extremely weak at external rotations. 10 reps of the cuban presses with 20lbs is tough for me, and external cable rotations with just 10lbs was tough.
Also, I read that turkish getups can be good so i tried some of those. I used a 10lb dumbell and 5 reps was very tough.
I also read on here that a good exercise to do, is an overhead “lockout” not sure what its called, but basically the top portion of a Jerk, in a smith machine, isometrically.
One last thing ive been doing, is using a broom handle, to do basically reverse shrugs or something like that, and am thinking of starting on some overhead squats.
Thus i think i need to focus on some external rotations, turkish getups, and overhead “lockouts”.
Also, should i stick with BB overhead presses, or switch to single dumbell ones?
The rest of my routine is pretty good. Im following something similar to pavel’s 5x5x5 method, with frong squats, seated rows, overhead presses, and leg curls. I also, do some intervals on the rowing machine, pullups, and tabata BW squats.
Any other advice? Sorry for the long confusing post.