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Issues from Lifting
Posted on 6/18/24 at 7:58 am
Posted on 6/18/24 at 7:58 am
I'm looking for tips/tricks/streches/etc for a problem I'm having. Prior to last year, I had never picked up a weight. I was morbidly obsese, now just obese but have put on muscle. Right now, I'm in a plateau of lifting because of a strained left bicep and a really crunchy left rotator cuff. The bicep I can handle as it's not too bad. The rotator cuff though is not allowing me to do certain things and it's been like that for a month or two now. For instance, I can't do an upright row with 20 LB DB because when I get about Half way up, it hurts bad and locks up.
Any tips on how to deal with the cuff?
Any tips on how to deal with the cuff?
3
Posted on 6/18/24 at 8:49 am to Rendlo
Go see a PT. Second, any shoulder work that uses rotation needs a good base first.
You could’ve torn something especially since it’s bicep + shoulder.
You could’ve torn something especially since it’s bicep + shoulder.
Posted on 6/18/24 at 9:10 am to Rendlo
quote:
can't do an upright row with 20 LB DB because when I get about Half way up, it hurts bad and locks up.
Don’t do these at all. Work on external/internal rotation of the cuff and dead hangs to create space in the joint…
Upright rows are particularly bad for people who don’t have the requisite mobility in the shoulder because it will “pinch” the supraspinatus tendon due to the narrowing of the joint during the motion. The pinching causes inflammation which starts a cycle of worse pinching and inflammation.
Here’s AthleanX explaining the risks YouTube LINK
Also, if you’re a side sleeper try to sleep on your back. That helped me recover from shoulder pain more than anything else.
This post was edited on 6/18/24 at 9:12 am
Posted on 6/18/24 at 9:51 am to BillyGibbons
Yes, double this, stop doing upright rows. It's a dogshit exercise even with zero weight. That may fix your shoulder troubles on it's own.
Posted on 6/18/24 at 10:26 am to Rendlo
thirdly on the rows. horrible exercise for your rotator cuff.
is your shoulder bugging you with any other movements? have you given it any rest period yet at all?
is your shoulder bugging you with any other movements? have you given it any rest period yet at all?
Posted on 6/18/24 at 10:40 am to caro81
Yes to the rest period. Basically don’t do anything that makes it uncomfortable. Honestly the only things that make it uncomfortable is Upright (Hurts), cable warm ups with the handle at head height and rotating from elbow up if that makes sense (mildly uncomfortable), and taking a dumbbell from knee to bench location on an incline bench (uncomfortable). I have stopped upright rows and haven’t done any for a few weeks. Don’t plan on doing anymore.
This post was edited on 6/18/24 at 10:41 am
Posted on 6/18/24 at 10:42 am to BillyGibbons
quote:
Also, if you’re a side sleeper try to sleep on your back. That helped me recover from shoulder pain more than anything else.
I’ve been actively doing this for a bout a week. Last week when I’d side sleep, I’d wake up with my cuff hurting almost as bad as the upright caused. Thank you for the info.
Posted on 6/18/24 at 11:46 am to Rendlo
if its within your means it would not be bad idea to see a ortho. they will probably just tell you to do some PT movements and rest though. Hopefully some imaging just to rule any serious issues out.
if you youtube rotator cuff PT you can find some exercises to try. My left should was bugging me for awhile and i did a few for weeks and kept activity light and now its much much better.
here are a few i did
Some Pt movements
At our age we gotta start listening to our body. try to limit stuff that aggravates it in general.
if you youtube rotator cuff PT you can find some exercises to try. My left should was bugging me for awhile and i did a few for weeks and kept activity light and now its much much better.
here are a few i did
Some Pt movements
At our age we gotta start listening to our body. try to limit stuff that aggravates it in general.
Posted on 6/18/24 at 1:05 pm to caro81
I have an appointment with an Ortho next Monday. They will scan. I'm very curious about it.
I think a previous poster may have figured it though. I think the side sleeping has more to do with it than anything but we will see.
I think a previous poster may have figured it though. I think the side sleeping has more to do with it than anything but we will see.
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