>all chest exercises hurt and make my shoulder crunch
>all shoulder exercises hurt
>all back exercises hurt
>can’t deadlift or squat with a barbell because I can’t hold it
Is there a way I can stretch or exercise to fix this? Seeing a Doctor is unaffordable and YouTube is giving me physio suggestions for 90 year olds
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Maybe you’ll retract your scapula in the next life. Cuz you are fricked for the rest of this one.
There is literally no other solution. You need to see a doctor, idk why you think asking some randos on IST will solve your problems. Medical professionals get years of training for a reason.
I would release all the muscle and then use bands for a week. When you're muscle is shortened there's all kind of stresses on the structure that creates pain.
I, for example, have pain in the right front of my shoulder. When I intensely massage the inner part of the bicep I can do any movement without pain. Problem is, the muscle was shortened for so long that it (partially) returns to its invalid state in just a few reps. One has to work on such a thing for weeks daily to really change the state.
If you go to a "doctor" only go to one that specializes on sports and works with athletes - standard doctors are worthless.
Maybe one of these bars
>had shoulder pain during boxing
>stopped boxing for 5 months
>weights only, including weighted dips
>shoulder feels absolutely fine i even forgot i had problems with it
>resumed boxing training
>2 sessions in
>shoulder pain returns
what the frick? why would it hurt from it but not dips i've been doing for the whole time?? whats wrong with it? help pls
It just takes time. Shoulder injuries can easily take 2+ years to fully heal. Im currently on month 10, sometimes its better, sometimes its worse.
I sprained my AC joint at judo a few years ago. ATG rehab brought it back to life. I am now pain free and more flexible than before the injury.
how long had you been doing this routine before you noticed major improvements?
I used to have this and the reason I had it is because I spend too much time on the computer. Solution? Spend less time on the computer.
Bring your grip in closer you moron.
Treat the bench press like an arm exercise. If you want to hit pecs, do some stabilized machines or deep push-ups.
>and YouTube is giving me physio suggestions for 90 year olds
Black person and you think you are any better right now? Do what you can handle, if you can only handle workouts for 90 year olds do that.
Is hard to pin point a cause from a post but pain during an exercise is usually caused by an instability issues where your supporting muscles aren't working.
Do the motion of a bench press, ohp and rows without a bar but put an elastic band on your wrist but maintain the same length through out the move, make sure to move slowly, this will ensure you are activating your rotator cuff muscles during the motions.
Work on your rotator cuff muscles focusing most of them on external rotation and train your rear delts.
The stability exercises will atleast reduce pain during your workouts and strengthening your rotator cuffs will fix the issue over the long term, if you still can't handle lifting yet just don't do it and spend some time just rehabbing.
Mine healed 90% in 3 months. First daily cold therapy and rest, then start with light band exercises. Stop all workout that aggravates the rotator cuff, for me it was all push exercises, i could thank god pull with the injury.
never returned quite to normal for me. I can't bench above 2plate anymore because it just starts to hurt
Healing and recovery is difficult, and why a lot of people quit lifting heavy and "used to bench 405 in college"
Aside from your shoulder, do what you can on other lifts. If you can't push/pull, try to stay fit by doing legs and abs every other day.
A lot of anging, passive and active
Overcoming isometrics
Walking around on the ground like a dog and all the other crawling variations
Shoulder dislocaitons and other rotatory exercises
>anging
Hanging, daily
You need to put your shoulder through all kinds of non-lifting natural movement's
Read the book shoulder pain solution and prevention it's 90 pages with illustration.
Thats what you get for being a turbo manlet baldcel gymcel
Take some hot yoga classes
i fixed this over the course of 18 months with a regime of internal/external rotations using bands, slowly increasing in resistance, then eventually moving onto a cable machine. no more shoulder issues. consistency is key