Originally Posted by
late
Here's what I am doing right now. I go to the gym, but I am doing almost nothing
in the way of pushing. I am doing deadlifts, single leg RDLs, and Hyperextensions for the lower half,
and a variety of pulling exercises for the upper half.
When you stand with your hands at your side, if your palms face each other, that's a good sign.
Mine don't, and I am guessing yours don't, either. They don't because the strength imbalance
pulls the shoulders out of line.One thing about rows, you want to do them so that your arms go
all the way back, to activate the shoulder muscles as much as possible.
Some cycling problems come from the same thing, a strength imbalance. One way to deal with
that is to strengthen the weak muscles to balance things out.
I seen a lot about taking a break from all shoulder and bench exercises to give the rotator cuffs a rest as well as strengthening the scapular adductors, so for the past 2 weeks I've done a bit of dipping on a bench and also I would try DB bench press but it hurt my shoulder too much so basically no chest/shoulder for the past couple weeks (It's helped a lot as I can now do push ups like I used to be able to, I'm actually better at them now..). My friend told me to strengthen them so I might start incorporating bench and military press next week but I've really been focussing on my back for the past 2 weeks. I got little to no mind muscle connection in my back and I'm currently working on that.
One thing that may be linked to this is a muscle in the back of my arm/armpit region, some of you might know what I'm talking about. I can't do any heavy pull downs or pull ups, even just jumping up and hanging on the bar, not even for a split second. I believe though that this is due to a lack of back strength and over compensation of the arms.
Also, when standing straight with my hands at my sides, its seems like my hands are turned it a bit (maybe like 10 degrees or so).
Originally Posted by
Voodoo76
The reason too much strength "Pushing" creates problems is that the muscles most programs tend to develop are also Internal rotators. This leads to the real shoulder health issue, poor balance between internal and external rotation. The Horrigan book gives some very good practical explanations, and some routines for strengthening external rotation.
I've been doing external rotations with a stretchy band since my shoulder got screwed up. It's all about the instantaneous axis of rotation right? ;P
Ps. I'm not trying to complain, I hate doing that, it's probably the reason why I get myself into so many bad situations for myself but I'm just trying to make sure I do the right thing before I really f up my body. Thanks for the responses everyone, it's helping!