Shoulder Issues

standard shoulder stuff.. 3 sets of 10-12. work on form first, then increase resistance

standing theraband:
internal rotation
external rotation
extensions
tricep pull downs and seated rows

free weights.. start light!
face down on the side of a bench/table. T- i- Y's (google is your friend)
face up.. shoulder punch ups (from shoulder no elbow)

can even move up to doing it on an exercise ball if you have one.. but go down in weight to start again.

and…. cue Jen!

First of all, no, don't go see a doc for an MRI, X-ray, and a diagnosis. Just give me $2500 and I'll tell you have a shoulder impingement or even a rotator cuff tear (every shoulder that's older than 40 has them). Heck, I'll even cut you a deal for $1500!

Anyway, I'd avoid any internal rotator stuff just yet and focus on external rotators and extension to start. If you look at most of our postures, our heads sit kind of forward and our shoulders are nice and rounded to the front, too. This means your internal rotators and your pecs are tight, and your back/shoulder blade/external rotators are stretched out and weak.

So think of exercises that work on your back – things like rows, lat pull downs, pull ups, shoulder extension, and yes! those punches Jake mentioned are great! (lie on your back, arms pointed to the ceiling, elbows straight, and punch to the ceiling, then keeping your elbows straight lower your shoulders back to the table – repeat).

Get a massage to loosen your neck in the meantime – and if it stays painful then get thee to a GOOD PT. Don't don't don't go to an orthopedic surgeon, and DON'T DON'T DON'T spend a penny on any imaging. X-rays and MRIs are not at all helpful to anyone but your surgeon's billing department. Honestly.

"This means your internal rotators and your pecs are tight, and your back/shoulder blade/external rotators are stretched out and weak. "

Thanks Jen. That is the insight I was hoping for. Knowing the cast of bad actors and their supporting roles (literally) is critical to the integration of the players.

Now I can find the appropriate exercises and hopefully the discipline to get them done.

And, not to worry – seeing a doc is a long way out, if ever.

Grazie.