Shoulder advice?

[Quasi]

I have lurked around here for a while and wanted to get opinions on my shoulder issue.

A couple of months ago I started having right shoulder pain when bench pressing. There was no clear cut injury, the discomfort grew slowly with no sudden onset. At its worst I was also having pain anytime I put my hand/arm at all up and back...for instance it hurt to brush the back of my hair or wash my neck/upper back. The pain is in the top of my shoulder and sometimes can be felt down the back of my upper arm. When I "roll" my arm (kind of like a free style swimming motion) I can feel and hear clicking/cracking/grinding.

I saw an orthopedist who examined me and took xrays. The xrays looked fine. He felt it was inflammation of the rotator cuff and/or upper bicept. I took an anti-inflmmatory (naprocyn sp?) for 10 days and he gave me some rotator cuff exercises to do on my own.

My shoulder got much better over the next 2 weeks but the progress has seemed to be non-existent over the last 2-3 weeks. The clicking/cracking/grinding is still there when I roll my arm. I can do push ups and weighted dips with no discomfort at all. Bench pressing and incline pressing hurts a little when the bar gets to my chest.....it seems to hurt the worst when I try to push my son on a swing (as odd as that sounds). There are spots where I feel a twinge when washing or scratching my back with that arm but it is much better than before.

Finally the questions:

1. I wasn't great at doing the rotator cuff exercises for a while (did them for a couple of weeks, did them occassionally for a week or two, doing them religiously for the last couple of weeks). Should I continue this? Does anyone have recommendations for a site showing multiple (and perhaps different) exercises?

2. Should I try to avoid bench/incline presses since they hurt some? For how long?

3. Should I focus on any other exercises to strengthen the shoulder? I have pretty good posture and never focused on the bench press too much. I do feel that my shoulder press is somewhat behind other lifts (like dips, pull ups, rows, bench).

Any other words of wisdom would be greatly appreciated. Thanks in advance!

[John Izzo]

Your symptoms are similar that of impingment. Mayeb a generalization, but that all I can do. As for your questions:
1.) You and EVERYONE should continue performing rotator cuff work somehwere in your exercise routine--I don't care how wussy they look. Eric Cressy put together a nice "Shoulder Savers" article on t-nation. Although, some of the exercises may be too much-too soon for you. However, I would read it and try some. I have a great video that highlights some mobility drills for the shoulder girdle called "Stronger Shoulders-Improving the Function of the Rotator Cuff". If you are getting tired of teh same rehab exercises: external rotation with bands, and empty can and pendulum exercises--you can add some variation depending on pain level.

2.) You should avoid any pain that aggravates it--initially. You are your best judge...some movements may be tolerated depending on what the root of your problem is (tight capsule? tendonosis? bursitis? osteophytes?) I suggest you work with your PT closely.

3.) I have always liked Mel Siff's (deceased author and exercise physiologist)stance on working the RTC. He said, "You should work the rotator cuff by performing exercises it is supposed to be working in--hence stabilizing the humerus during shoulder presses." In my opinion, it goes back to your pain level. You really need to address what the root of your problem is and if you can do some overhead work, I suggest light weight, work unilateraly, and focus on eccentric work.