tell me your secrets please on how to cure this shit. give me the best exercise that will bring be back to life
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>shoulders still hurt even after doing deadhangs and facepulls for 3 weeks
tell me your secrets please on how to cure this shit. give me the best exercise that will bring be back to life
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You literally can't. Stem cell injections or something I guess because PT and supplements do nothing
i had shoulder issues when i was a kid. now my shoulders feel good. i also deadhang for about 15-30 seconds 4-5 days a week
once a week hit shoulders
3x8 seated db ohp
3x10 standing overhand barbell raises
3x20 lateral raises
3x5 military press
isnt that going to make the pain worse?
Your shoulders tear when your shit is fully extended by bringing your shoulder blades back and elbows all the way down. If anything finding what causes pain then doing it at tiny weight will strengthen it. Pressing your whole shoulders and upper body forward on lighter bench like a shrug is another good one. Being able to manipulate heavy weight at any position at your will should be the goal. A lit of really big people are weird looking because they're weak in these odd positions.
>stiff arm lateral and front raises
>stiff arm pec flies
That's your ticket, just don't go too crazy till you're nice and strong and you'll be good. Just don't be afraid of looking like a pussy.
Also eat hearty foods, especially shitblike BBQ and slow cooked shit. They literally sell the same collagen as supplements.
Anon, a lot of it is rest too. If it's an injury, it can take a while to heal.. sometimes months. I had an AC joint issue and it was probably 6 months before I could do dips and other stuff again.
Desu, if a movement causes pain, i'd take note and avoid it or find alternate movements to do. BPC-157 or whatever it's called kinda sounds too good to be true, but it's got a lot of buzz.
Also stem cells. And the chiropractor near me has this 'piza' machine that shocks the area, and it supposedly encourages healing. I liked doing it so i could flex on the ladies who work there : )
Its only painful when I raise my arm in the lateral raise motion around 45 degrees and if I bent my elbow. If my arm remains straight I just get a mild discomfort but if I bent my elbows it hurts. I stopped doing lateral raises because of this and I think improper form of doing them might have caused it. Right now doing also a lot of other exercises besides the deadhangs and facepulls like external rotations and variations of the movement. I just hope that if I stick to it my shoulders will get better
9 months here. has not gotten any better. thinking of getting a cortisone shot. no amount of physical therapy, time off, stretching etc has done anything. It is actually now a little bit worse in some cases than what it was 6 months ago. i have done so much mobility work that my mobility is even better than on my healthy shoulder but pain wise, bench / dips hurt even more now than what it used to.
im thinking it might be frozen shoulder since i have diabetes too and its like 50% chance to get it then especially if you lift a lot too. Healing from it can take 1-3 years, so im nearing that 1 year soon I have hard time believing its anything else. It should have gotten better by now. Its just so fricking inflammed and it needs to thaw out so I hope the cortisone would help me to go thorugh the rest of this process.
dude how the frick is your shoulders an issue when doing dead hangs? aren't ur hands rekt?
>shoulder pain
There's literally nothing you can do but stop lifting for a few months. I did the whole recovery lifts thing too and it doesn't help.
The only cure for shoulder pain is to not lift and just wait for your shoulders to get better. It took mine like an entire year to finally stop hurting and now I can lift again.
I fricked up my shoulder when I first started out from the standing calf machine and it took a month for the pain to go away
Why are you doing deadhangs and facepulls for shoulder pain in the first place?
facepulls are useless shit, also useless shit if you have bad mobility and tightness
massage pic minor very aggressively
stretch out lats, roll lat insertions
doorway stretch pecs more
pretty much you are too tight, too tight biceps, pecs
train rear delts, do shoudler dislocations
im pretty sure everything has to do with shit tightness and mobility
you will see how quick your shoulders feel perfect with some pec minor massage and rear delt work
if you dont have some other issue
Try picrel
If that works move on to the intermediate "Treat Your Own Rotator Cuff" routine, then the advanced one.
If that works keep doing rotator cuff, rear delt, and rowing exercises. Row 2x the tonnage (reps * weight) that you push.
Or just try a physio to get started.
Trap 3 raises
Lu raises
Side pullovers
take a break
Banded External rotations with elbow at your side