Over the past 8 months I’ve had really irritating shoulder problems. I rested them for 4 months, popped in and out of the gym occasionally for another 3 months and they still hadn’t got any better. All was caused by carrying a heavy bag on one shoulder for a couple months.
Recently over the past month I have been training my back every other day, or once every 2 days.
I’ve been doing deadlifts (almost got back up to the weight I was at before I started, about 140kg for 2, I’m at 125kg for 1-2 currently, so i’m happy with that), seated cable rows, machine rows, bent over barbell rows.
When I started off back training, seated cable rows felt fucking awful, I could only feel the left side of my back properly. However, I learnt how to bring my shoulders down and back and that has helped a lot.
Machine rows help me feel whats happening there too, it feels like my right side isn’t contracting properly, because i’m used to hyperextending that side compared to the other.
There is just a few things irritating me now that I don’t know what to do to fix:
If I perform a set of pull ups, pulldowns, it hurts my deltoids and it feels like my arms are literally going to fall on the floor after the set.
Lateral raises, front raises etc. feel fine when I do them, but instead of DOMS the next day I just get a tightness in my right delt and a painful throbbing.
I get burning in my rear delt when I do dumbbell bench press, but it feels OK when I do barbell bench press (very light weight, usually 1-2 set of 15-20, once a week)
Whenever I do shoulder dislocates, my shoulders pop and crack when my hands come down to my lower back.
Overall it seems that the constant rowing/back work has helped a TON with my problem, and I feel slightly OK benching, but I’m scared to get back into regular heavy chest work.
It hasn’t helped so much shoulder exercises, since my right medial delt throbs a lot the next day, and very very light lat pulldowns with emphasis on shoulders down and back seem to feel good.
I just want to know what exercises/rehab techniques I could be doing to help with the cracking/popping I get on shoulder dislocates, and how to alleviate the throbbing I get on my right deltoid.
Note: I’m going to see a Shoulder Orthopaedic on the 15th of july and he is going to set me up with an MRI.
But if I don’t require surgery then there definitely is an exercise that exists that will help with my problem, I just want to know what it could be!