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-   -   Horizontal External Rotation Pain (http://board.crossfit.com/showthread.php?t=43364)

Eric Peterson 02-26-2009 12:48 PM

Horizontal External Rotation Pain
 
My apologies for another shoulder thread. I'll try to keep it short.

When doing admunson's wu my shoulders have always clicked with the arm circles, but no pain. Started doing handstands last month and felt bilateral shoulder pain afterwards. Hurts when I abduct, but external rotations when shoulder abducted REALLY hurt. I can press with no pain. OHS are ok, as long as I really shrug.


Read a ton on here and Pmenu (Professor Low you are an invaluable resource my friend) and started doing Deisel's shoulder rehab (except cubans which KILL) and trigger point to my infraspinatus yesterday. Will keep doing this but just wanted to see if this specific bilateral pain with horizontal external rotations jumped out at anyone as any specific muscle.

I thought infraspinatus but wasn't sure...

Steven Low 02-26-2009 01:35 PM

Re: Horizontal External Rotation Pain
 
Does sound like maybe some supraspinatus irritation there + infra especially with that indication of intense pain on the cubans.

Lots of massage, tennis ball it.

I'd recommend trying to get into your shoulder with 30+ mins of massage per day. More if you can. Try to hit all of the muscles around the scapula, neck and delts as well including the pecs.

If there's swelling the supraspinatus ice would be good, but can't really tell.

How's the posture looking?

Eric Peterson 02-26-2009 03:20 PM

Re: Horizontal External Rotation Pain
 
Sh*tty. Years of meathead benching with not enough posterior work.

Its getting much better but when I do Sommer's wall extensions
http://gymnasticbodies.com/forum/vie...p?t=1191#p6653 it's a disaster...

I heard that in addition to shoulder flexibility you have to release anteriorly as well -- is that what you mean by pec? Maybe I should do trigger points to medial pecs as well...

Steven Low 02-26-2009 06:58 PM

Re: Horizontal External Rotation Pain
 
Door stretch. Stand in a doorway with your elbows up at shoulder height with your forearms pointed skywards. Then step forward... elbows should catch the doorway.. you should get a nice stretch in the chest & anterior shoulder capsule.


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