this area hurtss like fricking hell whenever I do anything involving raising my arms above my head.

this area hurtss like fricking hell whenever I do anything involving raising my arms above my head. I cannot do OHP or shoulder press. Even doing the motion with 10lb resistance bands sends it into a lot of pain.
There is a visual difference in range of motion between my left and right arms now (I am quite flexible on the healthy side and both sides were flexible before this started)
It's now hurting when I do bench press.
what part of me is fricked and what do I do to make it stop. it's been like this for 5 weeks. I didn't really care at first because I don't like doing OHP anyway but now it's getting in the way of bench

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  1. 3 weeks ago
    Anonymous

    I had the same thing a year ago. I would tell you how to fix it but this is IST - Fitness and no longer IST - Health & Fitness so get fricked and you can thank the mods for that.

    • 3 weeks ago
      Anonymous

      brother please my shit is scrambled I just want my range of motion back

      • 3 weeks ago
        Anonymous

        ?si=Q-xpF38hq5AVXYW7

      • 3 weeks ago
        Anonymous

        You don't know who you're messing with, boy.

  2. 3 weeks ago
    Anonymous

    Go see a chiropractor

    • 3 weeks ago
      Anonymous

      Unironically this. OP, do your research to find one with good qualifications, but you've probably got some scar tissue or a badly healed muscle group. Physical adjustment will help break it loose, then it's stretching and targeted lifts to get it back to normal

  3. 3 weeks ago
    Anonymous

    Did anything cause this or did it just start out of nowhere? Get a tennis ball and stick it between the affected area and a wall, stand there and roll it around for a few minutes. Make sure you stretch it, stick your arm as close to vertical as you can get it, grab that wrist with your other arm and pull to the opposite side, making sure to bend your whole torso as well. You should feel a deep stretch in your lat and around the shoulder blade. Look at it and make sure it's not swollen or discolored, and make sure you are drinking sufficient water. If it looks gnarly or continues to get worse, go see a doctor.

    • 3 weeks ago
      Anonymous

      it started out of the blue on a rest day, 3 whole days after the last relevant movements of the area involving weights
      will give it a shot, thank you man

      https://youtu.be/rvOPPOlS1Fs?si=Q-xpF38hq5AVXYW7

      I'll give it a go, thanks

  4. 3 weeks ago
    Anonymous

    winged scapula.
    stretch chest (pec minor), it's preventing your scapula from sitting back because it's pulling the scapula outward.
    you sit too much newbie.

    • 3 weeks ago
      Anonymous

      I'm pretty sure it's not a winging scapula

    • 3 weeks ago
      Anonymous

      https://i.imgur.com/GjaZOeL.png

      this area hurtss like fricking hell whenever I do anything involving raising my arms above my head. I cannot do OHP or shoulder press. Even doing the motion with 10lb resistance bands sends it into a lot of pain.
      There is a visual difference in range of motion between my left and right arms now (I am quite flexible on the healthy side and both sides were flexible before this started)
      It's now hurting when I do bench press.
      what part of me is fricked and what do I do to make it stop. it's been like this for 5 weeks. I didn't really care at first because I don't like doing OHP anyway but now it's getting in the way of bench

      OP I think this guy might be right, either way you should try stretching your "pectoralis minor", it's like a mini pec which brings ur shoulder bone forwards towards ur ribs

  5. 3 weeks ago
    Anonymous

    Here, go buy a massage hook. They are great for deep tissue and muscle p3netration. That's your Rhomboid BTW. That pain wont go away until you learn how to treat it. Physical therapist sometimes call them thera-canes.

    ?si=_SWYod3B1XJh-O3I

    • 3 weeks ago
      Anonymous

      You're having problems applying pressure to that area to massage it out, right? That twisted cane will allow you to apply pointed pressure at the point at point in your back and enable you to massage out that stubborn tense point.
      Do it consistently daily and eventually through time and persistence, it will be massaged away. Just takes time and the proper tool.

  6. 3 weeks ago
    Anonymous

    weak power traps. Do cable Y-Raise (best movement for lower traps) or you can do cable external Humeral rotations, which is to set cable at elbow height, pin your elbow to your side, and then without the usage of your delts, rotate your arm in an arc outward. That will also train up your supraspinatus and infraspinatus, which you have likely never trained because nobody ever trains those. They also contribute to the problem. In addition you should be doing some form of spinal erector training like deadlifts or rack pulls or spinal extensions. Another factor would be to train up your serratus, as this holds your shoulder blade in place glued to your rib cage, preventing winging. Serratus is adequately trained during bench if you allow your shoulders to move forward during the movement and then fully retracting them at some point to reset. You could also do the push up plus, which is doing a regular pushup and then pushing your shoulders forward at the top.You could also just do that portion of the movement and just skip the chest and tri portion. Another minor consideration is to do subscapularis training, which is to do internal Humeral rotations. Same as other one, but pulling toward the center of your body in a rotational movement instead of away. Subscapularis and serratus are both responsible for the control of your shoulder positioning. In order of importance...

    Lower traps
    Serratus
    Subscapularis
    Lower priority/minor considerations:
    supra and infraspinatus
    spinal erectors

    • 3 weeks ago
      Anonymous

      >weak power traps.
      I don't know why that line is in there at the very beginning. Disregard that part pls

    • 3 weeks ago
      Anonymous

      >weak power traps.
      I don't know why that line is in there at the very beginning. Disregard that part pls

      fricking hell, I meant weak power rhomboids not traps

      • 3 weeks ago
        Anonymous

        >weak power rhomboids
        WEAK LOWER RHOMBOIDS

        • 3 weeks ago
          Anonymous

          and weak lower traps too I suppose, but the lower traps and rhomboids are both very well trained with external Humeral rotations

  7. 3 weeks ago
    Anonymous

    this is 100% from sitting too much at a desk
    you probably have tight pecs and also anterior pelvic tilt from short hip flexors
    my scapula isn't nearly that bad, more of a chronic soreness and stiffness, and on the right side because I spend so much time with my right arm extended forward using a mouse

  8. 3 weeks ago
    Anonymous

    I think its ur rhomboid.

  9. 3 weeks ago
    Anonymous

    I strained a muscle exactly there with Pull Ups once. It was just a little spot like you circled. Took me 6 weeks. Cooling helped, so I lied on my back with an ice pack

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