Rear shoulder pain on incline and flat bench..

[leverage7]

Lately when doing these exercises I feel a sharp pain at the bottom of the lift when the bar is touching my chest and also beginning the push (more painful on incline barbell and not so painful on flat dumbell press). I also feel the pain as I have my elbow tight into my body (90 degree angle) and externally rotate. Would the 'sleeper stretch' be something good to do for this?

Thanks in advance,
Ben

[Bill Hartman]

It's a start but you need to improve your scapular mobility/stability as it sounds like an internal impingement (typically flex posteriorly). This is a scapular disfunction either due to the inability to retract or depress sufficiently or the inability to hold it there under load.

Prone L, Prone T, Prone Y's will be your remedial exercises, so convert your pressing volume to prone scapular exercises for a few weeks and then retest yourself.

Bill

[leverage7]

Thanks Bill, this is probably a stupid question but I am not familiar with the prone T's L's and Y's. I think I have an idea of what they are.. but am not 100% sure. Do they go by another name? I couldn't find any illustrations online. I am familiair with the face pulls and try to do those once a week but will up it now.

Thanks again, Ben

[Lisa~]

I put up pictures of the YTWL over a stability ball in this thread:

Correct YTWL?

Prone simply means "face down," do you can do the Ts, Ls, and Ys on the floor, over a stability ball, or over an incline bench. In all those cases you are still prone.

[trainerty]

Good advice...

Also, if you have a tennis ball or something round and pretty solid, you can knockout some SMR/contract-relax movements.

It would look similar to "L" cobra, except you are lying on your side on the floor. The ball would be placed in the posterior gh joint (right above armpit).

I think Eric Cressey or Mike Roberts had a diagram of this. Gray Cook has it diagramed too...

[leverage7]

Thanks guys!

[leverage7]

Just wanted to give an update on my condition for anyone who is in the same boat looking for help. I tried to lay off all pressing except close grip press (which caused no pain) and focus on pulls and scapular stability exercises. I tried this for over a month on my own with little improvement and then decided I had better see the ortho.

He diagnosed me with an internal impingement and didn't think it was a tear and prescribed me PT for 6 weeks. The therapist noticed a lot of tightness in my shoulder and gave me some stretches to do at home (pec minor stretches and sleeper stretch) and on each visit would put me through a workout and do some work on my shoulder. I noticed some minor improvements each week yet was still frustrated by pain on some movements. Today, 4 weeks after starting PT, I had my first workout without any pain on the rehab exercises I couldn't do before.

She said to still let pain be my guide but to start to test it more with the exercises that used to cause me pain and see how this week went. I am also going to continue to do my core strength exercises she gave me and continue stretching as to prevent this from flaring up again.

I am starting to see a light at the end of the tunnel after much frustration and thanks to all who have helped.

[Ian Kay]

Glad to hear things are moving in the right direction!

If I might offer up a few points, based on personal experience with similar thoracic/pressing issues:

When I really made progress earlier this year, it was when I laid off of pressing entirely for 3 full months. During that time I did scapular exercises of some sort - either for mobility or stability - for about 20-30 mins 5-6 days a week.

In other words, I went pretty intense on it and kept at it. I just say this because above you had mentioned doing face pulls "once a week", and that you gave it up and went to a PT after just a month.

I'm not trying to knock you, but I wanted to point out that these things require quite a lot of attention. I mean, your squat doesn't usually go up dramatically after a few weeks. Rather it takes months. Same applies to resetting your thoracic area.

Ok, I'm done preaching.

I'll recommend Inside/Out to you. It really covers a lot - including the pec stretching, etc. - and certainly costs less than multiple PT visits.

[UConnJulie]

Definitely continue with the stuff the therapist has given you ... if it is too easy for a "workout" then incorporate it as part of your warmup/mobility/activation prior to your workout.

Ian, glad to hear that you are finally making some progress!!