I am working on rounded shoulders and it is getting better.

I usually do presses after squats, which were preceded by general warmup (some cardio + preworkout mobility + shoulder prehab with bands). Before doing any heavy weights I also do warmup sets, starting with just the bar. Even though I haven’t been going heavy with pressing for some time. Last time I did 3×5 pushups and 1×5 ring pushups. Now it is the 3rd day after doing and still my bicep tendon in front of the shoulder feels achy when I touch it. My pec minor also feels that way. Normally I’d think it is just soreness, as I didn’t do any horizontal pressing for some time, but it was also happening when I was benching once to twice per week as well. I took a break from it to work on my posture and shoulders, which both have improved a fair bit since I’ve started mobility drills two months ago. I still can’t do presses without pain the next day though. For the cool down I usually do some shoulder and thoracic mobility drills.

I am not sure how to assess sliding surfaces, but that might be a clue. I will try lacrosse ball on my pecs more and see if it helps.

There are people who do soft tissue work here and I’ve had it done, but it is hard to find someone who can assess what is really wrong. That is why I ask here, because when I went to PT they did tissue work and it helped with my neck, but they often ask to go to orthopedic surgeon first and they always tell me I am fine (which wasn’t the case, as I’ve had forward head posture and rounded shoulders, yet none of 4 orthopedic surgeons did tell me that, when I came with back and neck pain).

I live in Poland. I’ve had my bench press form assessed and it seems ok. I have it filmed here.

https://www.youtube.com/watch?v=BHXtgoBl5Jo&feature=youtu.be

I haven’t used a voodoo floss on my bicep yet. I will see how this works out. Is ball whacking just putting pressure on the lacrosse ball or is it some different technique?

Is there a way to verify to be 100% if it is bicep tendon hurting? That’s what the doctor said, but he just looked at the front of my shoulder and said that it’s gotta be it. I am not a specialist with human anatomy, but I know that pec minor attaches nearby. Is there a way to check which tendon is hurting?

I did Kaitlin on pec minor, but just did the blue angel and thought it was ok. Last time at the gym I tried clearing the area with a barbell and still is stiff.

Thanks for the tips, I will work on it for the next few weeks and see how it works out. I have also found back of my deltoid near scapula is stiff as well. I am already working on that.

Hi Kaitlin,
thank you for the help. I have been smashing pecs with a barbell and a lacrosse ball and voodoo flossing my shoulders. They feel much more mobile now, especially after voodoo.

I have tried floor pressing two days ago with just 50kg for 5 reps. My pecs felt fine the next day, no soreness this time, so smashing must have helped. Unfortunately shoulders near bicep tendon attachment were still hurting, right one just barely, but left one just as it used to. My left shoulder also rolled a bit forward today, as if it lost a bit stability. I know that with a ketlebell, I will be able to reset it back, but it is a bit worrying. There is also some clicking when I rotate my shoulder externally.

Is my shoulder not stable enough? What more can I do to fix the problem?

Btw I don’t know if you know Kelly personally, but if you meet him, say thanks for the book from me. It really has changed a lot for me, during the past couple of months.

I haven’t done much work with bicep, but that seems a good idea, as it is a bit tender when I squeeze it. Tricep near the elbow also gets tight. I will do what you suggested with scapula as well.

Have a happy new year Kaitlin!