I Have A Shoulder Injury. What Exercises Can I Do? - Bodybuilding, Fitness and Health Forum Axiolabs Steroids Board

irontraining · **I Have A Shoulder Injury. What Exercises Can I Do? -** 11-20-2007

I Have A Shoulder Injury. What Exercises Can I Do?

By: Dino Pierce

I read your advice page all the time. I have a problem. I went to my chiropractor last night for a re-occurring shoulder injury. I had a cortizone shot in Sept & it seemed to heal okay. Last week I started getting the pain again. I understood that it was most likely tendonitis, so I figured I would get adjusted and maybe another shot and continue on. Without an MRI as of yet, my chiro feels I trashed my AC joint & it could lead to surgery! I'm not getting cut man, no way!

He said to avoid further damage I should forget any exercises above my head. I don't see how I can build or maintain my size without shoulder presses or pull-ups or pull downs... you get the picture. Could you give me an example of a shoulder routine & a back routine to accomplish my goals without further damage to my shoulder?

I'm about to freak! Everytime I start to get real strong I usually get hurt! I feel the pain along the length of my side delt, closer to the bicep than the tricep, but kinda in the middle. He told me about a rehab exercise... If you hold your arm out straight in front of you with your thumb pointing down & your pinky finger pointing up, with a light dumbbell move your arm up & down from your quad towards the sky at about a 45 degree angle, and no higher than that. That hurts the exact spot! Am I doomed? Help me!

Answer

The main question in this letter is "Could you give me an example of a shoulder routine & a back routine to accomplish my goals without further damage to my shoulder?" Sure, I can. There are many exercises that can be utilized without having to raise your hands above your head. Let's start with the reasoning behind this "punishment" that your chiropractor gave you. What your chiropractor is trying to avoid is further injury. I too believe that this is a good idea. I also wonder if the reason behind the injury was a result of improper lifting techniques. If this is the case you should learn to let go of your ego and train the muscle. Sure going heavy has many benefits but if going heavy enough to cause injury because you are losing too much form comes into play, you are definitely taking one step forward and two steps back. Get the picture here?

Moving on to the "I can not raise my hands over my head" routine. I know it sounds like I am teasing him here but in actuality this is a common injury site. The shoulder is such a mobile joint; think about it, you can rotate it just about 360 degrees. This is possible because it not only twists, but it turns too. On top of all of this it is capable of doing both at the same time. The down side to this remarkable feat of human movement is adding weight to the delicate little ball socket joint. This is where we usually get our problems. If I were in this predicament I would utilize the following exercise routine.

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