Thanks for the replies - I've been doing lower trap and scap stabilization exercises for several weeks prior to starting overhead pressing. But I guess years of poor movement and posture don't get reversed in weeks.
Once the pain goes away, I'll go back to the lower trap and scap stabilization stuff and stick with it for longer before resuming pressing, and I guess I'll increase the weight more slowly on the press.
Here's some of the "rehab" stuff I've been doing for my shoulders. Anything you'd add? John, I'll definitely add in that Scap Clock Drill, thanks.
- scapular wall slides
- cable rows (w/ strict form)
- scaption (w/ and w/o shrug)
- external rotation
- scap pushups
- dislocations
- face pulls / neck pulls
- sleeper stretch
- Y,T,W,L, scarecrows
- rear delt flys
- pull-up retraction holds - basically, hang from bar, and just do the retraction and hold (arms straight throughout)
- L-lateral raises
- dumbbell retraction and protraction
- band pull-aparts, pulldowns and presses
- dumbbell Cuban rotations
- straight-arm lat pulldowns
- prone internal rotation
And I don't bench at all.
Ha! Have you ever seen someone so obsessive compulsive about shoulder rehab?
