Reinjured my shoulder; adjusting my routine

[Ian Kay]

Hey guys. Wasn't sure if this was better suited for Training or Injuries, but since it's about my routine I'll stick it here. Back in HS I hurt my shoulder playing baseball. Doc told me it was tendonitis and gave a list of exercises.

Anyway, it got better, and over the years it's come and gone for a day or two here and there. Last week, however, I was stuck up north (thanks to the DNC) and was doing pushups (first time in while!) when I felt the old crunch and pain.

This entire weekend it has ached, and goes away only after icing.

So I'm dropping my 5x5 routine that was feeling really good. Too much pressing going on.

My question (finally) is this: I'll be doing IK's Limping, but what can I safely do for upper-body maintenance? This thing usually lasts about 3 weeks. I was thinking of doing at least these (for the middle of the week):

Chins 5x5
Bent-over rows 5x5
Back Extensions 3x10

Now, I can't do any chest or shoulder presses. Tried that once the last time it got bad and it hurt.

Obviously direct shoulder work is out, but are there any chest or tri exercises that I could do? I was thinking tri pressdowns shouldn't put pressure on my shoulder, right?

Thanks guys-

p.s. I will also be doing the shoudler rotation exercises from the doc on off days.

[OtherOldguy]

I'm in the same boat. Can you close the grip on your bench? It worked for me.

[Ian Kay]

Originally posted by OtherOldguy:
I'm in the same boat. Can you close the grip on your bench? It worked for me.

I'll give it a try! That would cover tris and some chest work too. Thanks-

[Bond007]

Bill Hartman showed me a better way to perform bench press with shit-for-shoulders. Here's what he told us at the retreat:

Lie on the bench and while keeping your feet flat on the floor draw them up underneath you as far as you can. Then, draw your shoulder blades together. Both will put your back into a "natural" arch. Now, while maintaining this position, begin your bench pressing.

This form will isolate your shoulders thus stabilizing them and pulling them almost completely out of the chain of movement. It will also hit your chest even more effectively. You may find, like we did at the retreat, that you can actually press more weight because the weakest link in the chain of movement (your shoulders) are not much of a factor anymore.

Also, continue doing your Internal & External rotation exercises at the cable crossover machine. Something you should try as well would be to vary the angle of your forearm in relation to the floor. That will help to strengthen the rotator cuff muscles.

Good luck!

[Ian Kay]

Wow, thanks Jamie! Sounds great!