- This topic has 4 replies, 2 voices, and was last updated 5 years, 9 months ago by Joseph Nichols.
08/03/2014 at 9:10 pm #71051Matthew GodarParticipant
Hello,When I low bar squat, my right shoulder & scapula feels unstable, and I get a sharp pain in my anterior delt area.It also feels uncomfortable in my right shoulder to bench press, or pull my shoulder back for good posture… and overhead pressing tends to cause inflammation in the joint, and pain/tightness around the medial edge of my scapula.I have good thoracic extension; however, I think my internal rotation sucks. I can’t touch my hands behind my back on the standard “shoulder flexibility test”… and get pain in my right anterior deltoid when I put my hand behind my back like that.What are the most effective movements I can do to solve this pain and improve mobility?
08/03/2014 at 9:32 pm #75026Anonymous
Are you improving your internal rotation?
Missing internal rotation will cause compensations within the system to complete what you are attempting to do.
T-Spine Internal Rotation Smash
The Biggest Shoulder Problem of Them All Part 1
The Biggest Shoulder Problem of Them All Part 2
The Biggest Shoulder Problem of Them All Part 3
Here are some others to look at.
Episode 17: Shoulders and The Back Squat “Rack”. And Darth
The Beauty Queen, First Rib Overhead Mob of Death
Better Shoulder Extension = Better Bench and Dips
The 500th Video; Great Sub-Scap Shoulder Smash Drill
Better Benching and Pressing
Episode 209: Free Your Ribs, Your Mind Will Follow
Episode 103: Shoulder Relationships 3–Arm to Scap
Episode 18: Free Your Scap, Free Your Mind
08/03/2014 at 10:01 pm #75027Matthew GodarParticipant
Thank you Kaitlin!I just realized it might actually be my shoulder extension that is a big issue as much as internal rotation.I will get working on your links there.
08/04/2014 at 3:20 pm #75045Anonymous
12/07/2015 at 4:16 pm #76244Joseph NicholsParticipant
Your problem could have been described by myself.
I have the same pain on the right side which stopped me from benching for weeks, because the bottom stretch of the bench is just painful and pulls my shoulder forward. Furthermore, I also feel pain when i just pull my shoulder back like you.
I tried those shoulder extension stretches and it is exactly the spot which hurts. Whereas my left shoulder feels quite good i have a good stretch on the right side. I think this is the prize for months of bad bench form with shoulders going forward and neglecting the posterior shoulder and horizontal pull exercises.
This is my wake up call for good mobility.
Did you manage to solve your problem?
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