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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Shoulder › Pain in Pushups
Tagged: bicep, pushup_pain, rotator_cuff, shoulder
I must start by saying I’ve a whole host of mobility issues related with the entire neck/shoulder complex that starts at the scalenes and goes all the way down my lat. This is primarily on my left side, and between correctives and mob work from trainer, former PT, and from this website, let’s just say that I hit the gym early to work on them so I have as much range of motion as possible for my training sessions. I know Kelly says in one of his videos that it is best not to do this before training, but I’ve little choice in the matter.
Catherine–
Some mobs are fine to include in warm ups for your workout others are better following training. When it is something that is better done following training or at another time it is usually indicated in the video. What you are experiencing may have to do with your hand positioning.
These episodes will help:
Pressing Mechanics and The Knee Pushup Up Disaster/Froning and Bailey Edition
Movement Transfer Exercise: The Pushup & The Slingshot
Episode 158: Normal Shoulder Have FULL Range
Have you looked upstream/downstream of where you see the problem to identify other possible places that need work?
Thanks for the episodes to look for, I’ve been going through the archives and there is a lot to choose from. I KNOW my left shoulder isn’t normal – and it may never be, but the right shoulder has been fine…before now. Of course it is possible that the problem is elsewhere. Thanks and I will check out the episodes.
One shoulder may be compensating for the other.
You can improve the condition of your left shoulder so it is closer to normal.
Sadly I’ve been working with some fantastic physical therapists and a very experienced trainer who knows how to hone in on mobility issues for several years now…with very little lasting progress. I cannot gain strength in the left arm, at all, and whatever ROM I gain only lasts for a few minutes. It is very frustrating that I do pretty well with lower body work and anything over my shoulder, but sometimes I can’t even press a 10 pound DB over my head with that arm.
Have you had anyone look at your hand& shoulder blade positioning in push ups?
Contracting your butt and gut have an impact.
You may consider purchasing a sling shot.
http://www.howmuchyabench.net/store.html#!/~/product/category=3091155&id=13352662
This has been the key for some as it shows them exactly where there hands need to be positioned.
Is there a way to build shoulder strenght if you are lacking in internal rotation to complete a normal pushup?
Kaitlin – yes, my position is right. The problem, I think, is that my good shoulder is over-compensating for the weakness in my left shoulder. We THINK that this is the source of the pain.
Thomas–
Work on improving your IR that is the limiting factor.
You need the bone in the back of the socket. It is in the front of the socket so you hit bone on bone much earlier which shuts things down.
You need to clean up the position first. If its not in the correct position put it in the correct position.
Position/technique are the place to start.
It sounds like you are not creating torque.
Push Up Butt Acuity Test (from BASL p 56)
Get into the push up start position by making your hands as parallel as possible positioning your hands underneath your shoulders and pinning your feet together.
Next, go through the bracing sequence: Squeeze your butt, align your rib cage over your pelvis and get your belly tight.
Key is to make sure your wrist, elbow, shoulders are aligned and feet are together.
If your feet are apart it is difficult to engage your glutes to stabilize the trunk.
If your glutes are disengaged you can’t organize your trunk which could be the cause of the issue you are seeing at your shoulder.
When your butt is offline you’re susceptible to spinal faults.
A broken midline places additional stress on your shoulders.
You need to create torque through your hands(hands straight as possible elbow pits forward) to stabilize your shoulders and thoracic spine. If your hands are in a position where you can’t create torque its hard to stabilize and generate force.
Thanks Kaitlin – I will check this out. I had started putting my hands in the diamond position as that seems to cause less pain in my right deltoid – but then I can’t do more than (basically) scapular retraction – “little” pushups. Our coach has been training us to use the right position with our hand placement, but it may well be that my glutes aren’t engaged properly.
Yes, your coach is is teaching the proper hand placement, but are you able to get into the proper position?
Yes, if your glutes aren’t engaged this impacts other things in the system.
Yes, I can get into proper position – and will pay very close attention to what my glutes and core are doing. I KNOW they are strong – I can hold an 8 minute strict plank position – but of course that doesn’t involve moving…
Catherine,
Hey Kailtlin, trying to mobelize in the back of the socket. But when I lay on my back lateral distract the shoulder and put the weight in front of me i can’t let the shoulder sink in to the back of the socket, instead i feel the bone of my scapular push into the ground hard and painfull
Can’t distract more without slipping aside…
Any thoughts?
Kelly,
Kstar and Kaitlin – I wanted to add that my coach had me try your suggested pushup modification this morning where the chest goes down to the ground and then back up in two movements – kind of like inching up – but starting from a proper pushup position. He has been having me start from an inclined position but that was very slow and painful – and was more like a scapular retraction exercise rather than a pushup.