Several months ago I saw a physiotherapist to finally try and understand what was giving me shoulder pain. Despite me asking her to explain it in-depth to me, she wasn’t particularly helpful, but I was able to understand at the end was that I have
- a tight neck/tight traps
- a tight chest
- weak low traps
- weak rear delts
- poor overhead range of motion
I’m avoiding barbell bench pressing, back squatting and barbell overhead pressing due to the pain it causes, and I’ve got a list of stuff to do, stretches and therapy alike (some from her, but a lot that I found on the internet, as hers weren’t particularly effective) Knowing that I get shoulder pain benching, sometimes from doing push ups, or even just trying to put the bar on my back (INTENSE pain with that) given what I’ve said is wrong with me, and with the T-Nation lot being pretty knowledgeable and probably being able to suggest other things that need addressing, could you guys just let me know if the following exercises are good enough to resolve these specific problems - my problems are quite extreme, so just getting confirmation from others that what I’m doing is useful will just be re-assuring.
- behind the neck band pull downs
- serratus anterior wall balls: Shoulder Pain Rehab SLAP Tear Repair - Serratus Ball on Wall - YouTube
- External and internal rotations
- Feet elevated push ups
- Trap 3 raise: - YouTube
- Front squat shrugs
- Batwings: Batwing Holds For Scapula Retraction and Rhomboid Strength - YouTube
- Prone Y/T/I’s
- Band pull aparts and band external rotations
Done on different days, sometimes before or after a workout, other times just throughout the day, would these bring stability and balance to my shoulders, and allow me to bench, squat and press pain-free? Thanks in advance, I appreciate having somewhere to talk about this.