|08-10-2006, 02:16 PM||#12|
I've had some shoulder pain in the past and what I do is heavy HEAVY back work. I put it at a ratio of 2:1 or 1.5:1 back/posterior deltoid work over front/anterior deltoid work and include a slew of external rotator cuff exercises. My front is obviously stronger than my back since I am training on solidifying my cross and working on a maltese which are two heavily anterior/interal rotator cuff exercises. The lats are an internal rotator, so it is all the more reason that you should do external rotator cuff work.
I had shoulder pain yesterday after a few days of heavy lifting since we are rebuilding our floor. I started to workout yesterday with my cross and maltese training, but it hurt my shoulder a bunch; I pushed through (not really a good idea) and went to back work. I finished up with front lever progression pullups, rows (archer variation), inverted pullups and then heavy external rotator cuff work and my shoulder pain DISAPPEARED right after I finished the workout. It was awesome, and I am still pain free at the moment. :-) The value of external rototor work can never be underestimated since we often lack to work our backs and focus more on pressing movements.
These articles might be of some use (for pretty much everyone):
cracking the rotator cuff:
Neanderthal no more 5 part articles (about analyzing and fixing posture):
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