So you had an initial cortisone injection?? i have not had any injections for this as yet. I will try the stretching you have written about, but i am now unsure weather or not to have this injection tomorrow…
As you see above opinions vary on the initial shot, my previous therapist was pro, a friend of mine (who is a Nutritionist) is anti, but they’re both women…
I’d still say to go for the injection as the longer term effect on tissue weakening from a single shot will be nominal, whereas the short term boost will be huge and give you momentum. BUT - that is not an excuse to go hell for leather. The morning after the shot, my entire shoulder had frozen up, I couldn’t fucking rotate it at all, I was putting on clothing one-handed. Lasted the whole day. You will still have to moderate your upper body work, if not eliminate it altogether, for 4-6 weeks. Hey, I wish I could shift 30lbs of flab in 4-6 weeks, not 14, but thems the cards we’re dealt. No bodybuilder likes reading that he can’t train all-out, myself included. But any downtime is actually a golden opportunity for something else. Smart thing to do is, work on anything that’s lagging, calves, forearms, abs, CV fitness, all the stuff you wouldn’t have gotten around to otherwise, and it’ll be great for your morale.
Couple of extra points about the stretches, 3 sets of 10 reps @ 30seconds per stretch, morning, noon and night - yep, 90 stretches over 45 mins per day. You should also add some stretching BEFORE you work out, ie warm-up reps, STRETCH, main work, stretch. If you look at any field sports, Footie/Rugger etc, the fellas stretch before the game to minimise the chance of injuring themselves or re-aggravating old injuries.