Lads I've severely overworked my shoulders

But I need to keep working out. I need to keep getting better and fitter!

What exercises can I do that put no strains on shoulders? I have a set of dumbbells. I am not going to do any cardio but all body part workouts considered (belly, legs etc).

Any ideas? Thanks my dudes

  1. 3 weeks ago
    Anonymous

    Overworked as in they are injured? Take time off, Delia’s when you are back, and then make sure to use proper form and warmups. Don’t fuck with your shoulders, man.

    • 3 weeks ago
      Anonymous

      I've been working out every day without any rest and I wake up with massive pain in both shoulders. They are still mobile but hurt when moving them at most angles. Painkillers help but I would be stupid to keep going hard and making it even worse because my mornings are a sure indicator that they're fucked. Stiff, painful and numb.
      I suppose the best way would be just to take a couple of rest days and wait for them to get better but I have a week off and I'm just stuck at home and I do want to at least be productive in some ways. I've been fucking around with my wrist/hand gripper and doing some minimal biceps exercises but most of the stuff I'd normally do is out of the question.

      I either rest non stop and not work out or I work out non stop and never rest. I can't ever get it right

      • 3 weeks ago
        Anonymous

        >I've been working out every day without any res
        Bro I get when you get started you want to chase the pump and push yourself everyday but the gains you get from taking 1-2 days off per week are far more rewarding than a pump than lasts ~2 hours

        • 3 weeks ago
          Anonymous

          Hello this is the OP again, sorry got caught with a couple things

          Yeah this is what I'm not sure I understand. Am I losing on potential gains if I work out without any rest days inbetween? I could seriously go weeks without any rest as I'm stuck at home a lot, bored.
          My physique has improved but would it have gotten even better if I was taking breaks?

          What painkillers are you taking and how often? OTC painkillers will inhibit protein synthesis so theres no point in working your shoulders to this point. Theres plenty of leg and ab exercises you can do with dumbells probably going to be your best activity until you recover.

          Paracetamol and some oxycodone recreationally. I actually tried to do this shit: https://www.youtube.com/watch?v=8jyhJ6TiUPA right after I posted this thread and oh boy. Try it lads you will definitely feel that. I can see myself doing it again.

          What a fucking garbage person, talking about his own family like that. He needs to hang himself.

          Some people have nothing to impress others with so they use jaded virtue signalling to get attention from other weak-minded losers. Look at his build! Looks like a boy

          You're gonna get torn rotator cuffs.That will fuck you up. You'd need surgery and you'll never regain the same level of mobility or strength. Don't be an idiot and think that painkillers will help.
          >I either rest non stop and not work out or I work out non stop and never rest. I can't ever get it right.
          At least stop doing exercises that aggravate the shoulder area. Start fucking stretching every day and work on your mobility. I guarantee you have shit mobility, so shoulder dislocates would help, but don't just jump straight into them. Learn how to do them and do not ever push yourself on this exercise. You should not feel any pain whatsoever. I also guarantee that you have really terrible technique for whatever exercises you're doing. You probably don't even know how to retract your scapulae when doing push ups. If I were you, I'd stop doing pushing exercises completely for the meantime. Don't stop moving your shoulders though or that will fuck you up too. Look for some bodyweight isometric exercises that target your shoulders. A good one is:
          >stand next to wall with arm by your side
          >bend at the elbow so there is 90 degrees flexion
          >palm should be facing away from wall
          >GENTLY press arm against wall for 10-30 seconds
          >you need to be standing close enough to the wall that your arm is locked between your body an the wall so that it does not move
          >you should not feel any pain whatsoever, if you do, you're pushing too hard
          Another good one:
          >stand in a door way such that you're facing the frame
          >or stand facing the outside corner of a wall
          >bend arm at the elbow so it's at a 90 degree flexion
          >palm should be facing inwards
          >press against the wall / door frame as if you're trying to bring your palm to your torso
          >keep your arm straight, elbow must be kept pressed against your body
          >GENTLY press and hold for ~10-30 seconds
          >press softly enough that you do not feel pain

          t. had rotator cuff pain, but now ohp more than bodyweight (>1.5 plates)

          Thank you mate. I am definitely going to stop doing shit that might cause me damage. Will focus on working on abs and legs etc. Do you think I should still do push ups? They hurt sometimes, sometimes they don't. I like my push ups.
          Thanks for the exercises lad I am definitely going to use those. Copied into my notepad.

          >my muscles are sore let me take some painkillers
          you should seriously have a nice day just drink more milk you fucking gay

          I'd break your spine in half you little wank stain

          • 3 weeks ago
            Anonymous

            You are indeed leaving gains on the table. I did what you did, and like you it seemed to work for a while, then I impinged my right shoulder one day.
            That was years ago and I still can't do even bw dips. Was up to +55 for 3x10. Turn back while you can anon, with you're shoulders feeling how you say, it sounds like you're toeing the edge of the cliff.

          • 3 weeks ago
            Anonymous

            Rest days are the days your body actually grows, anon
            Maybe this mindset will quell your autismal approach

          • 3 weeks ago
            Anonymous

            >They hurt sometimes, sometimes they don't.
            In your case, if it hurts even sometimes, don't do it. Shoulder joints are bastards. Give them time to heal but don't stop moving them or you'll get something called frozen shoulders. Do static and dynamic stretching, shoulder mobility work and light isometric exercises. Get some blood into the shoulders to help them heal faster.

      • 3 weeks ago
        Anonymous

        What painkillers are you taking and how often? OTC painkillers will inhibit protein synthesis so theres no point in working your shoulders to this point. Theres plenty of leg and ab exercises you can do with dumbells probably going to be your best activity until you recover.

      • 3 weeks ago
        Anonymous

        Dyel guaranteed. Read the sticky.

      • 3 weeks ago
        Anonymous

        You are very close to damaging your shoulders and let me say once they are damaged there is no going back

      • 3 weeks ago
        Anonymous

        You're gonna get torn rotator cuffs.That will fuck you up. You'd need surgery and you'll never regain the same level of mobility or strength. Don't be an idiot and think that painkillers will help.
        >I either rest non stop and not work out or I work out non stop and never rest. I can't ever get it right.
        At least stop doing exercises that aggravate the shoulder area. Start fucking stretching every day and work on your mobility. I guarantee you have shit mobility, so shoulder dislocates would help, but don't just jump straight into them. Learn how to do them and do not ever push yourself on this exercise. You should not feel any pain whatsoever. I also guarantee that you have really terrible technique for whatever exercises you're doing. You probably don't even know how to retract your scapulae when doing push ups. If I were you, I'd stop doing pushing exercises completely for the meantime. Don't stop moving your shoulders though or that will fuck you up too. Look for some bodyweight isometric exercises that target your shoulders. A good one is:
        >stand next to wall with arm by your side
        >bend at the elbow so there is 90 degrees flexion
        >palm should be facing away from wall
        >GENTLY press arm against wall for 10-30 seconds
        >you need to be standing close enough to the wall that your arm is locked between your body an the wall so that it does not move
        >you should not feel any pain whatsoever, if you do, you're pushing too hard
        Another good one:
        >stand in a door way such that you're facing the frame
        >or stand facing the outside corner of a wall
        >bend arm at the elbow so it's at a 90 degree flexion
        >palm should be facing inwards
        >press against the wall / door frame as if you're trying to bring your palm to your torso
        >keep your arm straight, elbow must be kept pressed against your body
        >GENTLY press and hold for ~10-30 seconds
        >press softly enough that you do not feel pain

        t. had rotator cuff pain, but now ohp more than bodyweight (>1.5 plates)

        • 3 weeks ago
          Anonymous

          inb4
          >these isometric exercises are pointless
          No they aren't. They strengthen your rotator cuff, and bring blood into the small muscles in that area. This will speed up your recovery process. It also forces your tendons in the rotator cuff to become stronger. They'll be able to cope better with pushing exercises.

      • 3 weeks ago
        Anonymous

        >my muscles are sore let me take some painkillers
        you should seriously have a nice day just drink more milk you fucking gay

  2. 3 weeks ago
    Anonymous

    What a fucking garbage person, talking about his own family like that. He needs to hang himself.

    • 3 weeks ago
      Anonymous

      Chances are he will. It takes time but there is a good chance he will do some sort of extremely damaging thing to himself. Good things come to those who are patient and in this case that would be his family. Imagine how happy they will be when that miserable cock sucker isn't fucking up every holiday because he's dead or in the psych ward.

  3. 3 weeks ago
    Anonymous

    Retard red tshirt

  4. 3 weeks ago
    Anonymous

    take a week off and go see a physio

  5. 3 weeks ago
    Anonymous

    YouTube "yoga with adriene shoulder pain" then do anything of hers that's titled shoulder, neck, or upper back. Then try some of her other videos or learn the treadmill to substitute chasing the pump once in a while. Overexertion wastes time.

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