(no subject)

[vicarz]

Out of commission: I can't work out atm. It's an upcoming down week anyway, but I've had a nagging pain in my shoulder which slowly, without any known injuries or events, got worse. Well, now it's a steady dull pain buried deep in my shoulder that seems related to my neck. I can kill the pain with 400mg ibuprofen, but it's too bad to work out. Hopefully a week off will result in recovery.

Comments

[(Anonymous)]

When you are back in action, you will want to do lots of facepulls. Stupid amounts of facepulls. Light weight, tons of reps (think sets of 20). Omar Isuf has a good video on good ideal facepull form.

In addition, you will want to do very heavy farmer's walks. Heavy farmer's walks activate a proprioceptive neural response which gets your scapular retraction working again.

Don't bench for a while, stick to weighted pushups and once you can get your scapular retraction back in place, weighted dips.

OHP: Once you are back in action, swiss bar or log only, be sure to shrug at the top.

Bottom line: you have a scapular imbalance.

[mai-neh.livejournal.com]

Get a massage! Helped me a lot with neck pain, back when it was a limiting feature.

[vicar.livejournal.com]

What's weird is I've been doing farmers walks (with dumbbells, making it work with what I got) and I really really really pull back when I bench.

Makes sense, thanks. It's odd as that's exactly what I've been working on.

[vicar.livejournal.com]

Never done that before, thanks, might.

[(Anonymous)]

DB isnt heavy enough. PNF response on a farmer's isnt going to kick in until you're talking about nearing bodyweight per hand.

pulling back when you bench isnt going to work if your scapula is weak. you probably are arching your t-spine to make up for limited scapular retraction (try one of cressey's mobility drils)

seriously, switch to weighted pushups with chains for a few months and tell me how it begins to feel. i bet you have an underdeveloped serratus

ditto facepulls and teres minor

[vicar.livejournal.com]

I've been doing multiple mobility drills before bench, specifically due to prior pain issues and it has helped tremendously.

Well right now I have pain so will note for later - facepulls I was doing but not regularly.

PS oh and these
http://ericcressey.com/resisted-scapular-wall-slides

[anarcha.livejournal.com]

If you want a massage referral, I can send you to the guy I use - he's in Arlington (Pershing at Rt 50), and very good at working with athletes and injuries.

[vicar.livejournal.com]

Ohshit actually, I take it back...is it Terrel Hale who used to be in the shoe/running store? I did see him a million years ago.

Working on some new theories about the ulnar nerve to my shock. Have to travel for work this coming week and couldn't wedge in today, but have a doc appt for the week after I return from travel.

[anarcha.livejournal.com]

Different guy - Jorge Obando.

[vicar.livejournal.com]

Ah, thanks.

Went to urgent care this morning, have an ortho appt for 4/5/16 (due to work travel). Will see what they come up with - if massage is or could be, this is great to know.