T Nation

Starting from the Beginning with a Shoulder Problem


#1

Hey guy’s I’m new to the forum and I really need some advice. I am determined to get into shape but I have a particular problem. I have a nagging shoulder issue. It feels like some Tendentious in the shoulder. I have been doing a lot of research and I am certain that it is my crap posture and the time spent at my computer that is making the condition as hard to get rid of as it is.

So i have been researching many different stretches and different rotator cuff exercises and shoulder rehabilitation exercises that I have been trying. I even went to a physical therapist. All of these things have paid off. I have good ROM with very little pain and my impingement seems to be lessening.

Now I want to take action! I want to create a workout and nutrition plan that will strengthen my entire body and work around my bum wing! Problem is I have no direction. I don’t know which exercises to do, how to schedule a workout, any of it. I’m tired of allowing my shoulder issues to hold me back and I want to forge a functional strong body. Can you guys help me? Thank you for your time!


#2

This is a good place to start, all laid out…

For the shoulder, avoid upright rows and do a couple sets of ‘face pulls’ or band pull aparts as a warm up and/or finisher to most workouts


#3

x2 on the face pulls. I had bad shoulders/shitty posture and I did (and still do) DeFranco’s Upper 6, which can be found on Youtube, then face pulls, then my regular workout. I could feel my upper back loosening up and my shoulders getting where they needed to be throughout a workout.

Foam roll your thoracic spine (or use two tennis balls taped together for a more intense mobilization), stretch your chest and your lats, do something to take your shoulders through their range of motion. Do it twice a day for three months and people will ask if you’re taller.


#4

My number one goal would be to get better, do what doesn’t hurt and enjoy the process.

Everything else is irrelevant