Shoulder/Back problem for Bill.

[TITAN]

I have been working on rehabbing this injury for a while.

Initially I had a white hot spot of pain in my back. That was what started my rehabbing. If I remember correctly the Traps are 4 muscles and the one that was the problem was apparently the 2nd from the bottom. I did a lot of stretching and strengthening.

External rotations lying down
elastic bands
doorway stretches
upper torso twists
straight arm pushups

The problem got a lot better but it did not completly go away and the excercises did not seem to be targeting the weak spots any more. I ran out of sessions on my healthcare plan so i was left to my own devices. I found doing standing shoulder presses with a dumbell in each hand and a focus on keping my elbow forward hit the weak area. Pushups were beneficial too as were doing curls in a very specific posture. But these have started to provide diminishing returns as well. I did start doing a cable pull that starts with my hand straight up above my head and ending with my arm in front of me parallel to the ground. That has been the most beneficial of all excercises I have done so far.

I have made a lot of progress on this but I would like some more ideas. I have eliminated almost all of the popping I had in my spine. There is almost no pain but I can still tell that there are weak areas ecpecially when i carry things. What other excercises can I do for my shoulder? I have noticed that the area that seems to be the problem has migrated down my spine. I also notice that if i really get into the muscle thats weak the next day it will itch in a way that strangely feels good.

Appreciate your help.

-Drew

[Bill Hartman]

Sound like lower to mid trap.

Search for prone Y's, T's, I's, L's, and W's or Blackburn exercises or Hughston exercises (they're all about the same). They're also in the book core performance.

PNF D2 Flexion (a complicated name for what looks like a reverse cable crossover.

Dips with a plus (AKA serratus dips or reverse shrugs) and push-up plus

Foam Roller to the upper back

A lot of rotation and extension through the upper back

You most like have a tight pec minor, biceps short head, and coracobrachialis so stretch those prior to doing you posterior work.

That should give you enough to work on.

Bill

[TITAN]

Originally Posted by Bill Hartman

You most like have a tight pec minor, biceps short head, and coracobrachialis

Yes, absolutely. I had a minor amount of pain on the left side of my sternum but not any more. If I totally relax my posture my left shoulder comes forward and my whole upper body tends to twist to the right. Definitely a weak back on the left side.

Thank you for taking the time to answer my questions. You don't have to answer all of our questions but you do and I appreciate that.