Weight and Resistance Training - Need help with shoulder exercises

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03-03-2008, 05:07 PM
Hi all!

I need some new ideas for shoulder exercises. I have recently gotten over some intense shoulder pain( physical therapist called in shoulder impingement-too much movement in shoulder area)anyways, he said not to do any shoulder exercise that causes me to raise my arms above my head (like military presses). Ha also said NOT to do bench dips for tricep area either (bad, bad, for shoulders!)
Have any ideas for other great exercises that you don't raise your arms above your head?

03-03-2008, 05:32 PM
What about lateral raises? And rows engage the shoulders, don't they?

03-03-2008, 05:54 PM
I've been doing kettlebells which I've heard are awesome for shoulders. Apparently they are used to rehab shoulders. I've noticed my shoulders have become a lot stronger since I started using them.

03-03-2008, 06:04 PM
Hi AZ! I tore my rotator cuff a few years ago so I sure can feel your impingement pain. :hug: I learned a few valuable lessons from my five months in PT and maybe some of these will help you. First of all, if you have impingement issues, you don't want to do any exercise with internal rotation. Examples would be upright rows (the exercise that tore my rotator cuff) and lateral and front raises with your thumbs facing the floor (DB parallel with the floor). Instead do your front and lateral raises holding the DB perpendicular to the floor, as if you're holding a soda can. That opens up the whole shoulder joint and relieves impinegment. You also could do reverse flyes with DBs or a machine for your rear delts. Did your PT have you do the whole series of shoulder rehab exercises and stretches? I still do mine in addition to traditional weightlifting exercises.

In addition to shoulder exercises, your shoulders will be worked secondarily when you're doing chest exercises like presses, flyes, and pushups.

Best of luck to you and here's to pain-free workouts! :carrot:

03-03-2008, 07:10 PM
You might ask your PT (if you're seeing him/her again) about YTWL exercises. Demos should be available on YouTube. As I understand it, this set of exercises is often used in PT to strengthen shoulder muscles after a wing injury.

These are real ego-bruisers. Start light, then take away some weight and try again. :)


03-03-2008, 07:11 PM
Oh, ouch, ouch, ouch!! I've had two severe impingements and the last one last spring had me on narcotic pain drugs for a week. I agree with Meg's advice, and would add not to do anything like bowling, or lugging a heavy suitcase that pulls that joint apart and lets the end of the tendon slip in. The last one I had came from trying to reach something overhead and off to the side. I was standing on a stepladder awkwardly reaching and I felt it happen, but it was then too late.....

03-03-2008, 07:48 PM
Thanks baffled111, Nelie, Meg, kaw, and WaterRat!
Unfortunately the PT was so expensive and my insurance wouldn't cover very much of it. I will look up those exercises on YouTube. I am not that familiar with kettlebells...I think there is a sticky I will check out!

You guys are awesome...thanks so much!

03-04-2008, 08:35 AM
Hi az- go light! I've helped folks rehab shoulders and lifting as heavy as you can is NOT what you want to do, whatever the exercise. Listen to Meg- she is our resident shoulder expert!


03-06-2008, 05:26 PM
Meg and/or Mel,

What do you think of doing L-flys or other direct rotator cuff exercises as "preventative" maintainance?

I used to have shoulder issues before I started lifting again, but the seem to have pretty much resolved just by strengthening my shoulder. Some people seem to think that I will inevitably have problems in the future from heavy full ROM benching unless I strengthen my rotators.