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Aching shoulders - supplements, stretches, help?
Posted on 6/23/23 at 10:17 am
Posted on 6/23/23 at 10:17 am
When I am doing heavier overhead press activity with a barbell my shoulders ache pretty bad for the first few sets and take a very long time to loosen up. I don’t have any medical issues or anything and I think this is associated with recovery perhaps, but it makes my heavier sets very difficult and I can tell it’s lowering what I can do on the bar. I am going to look to increase my protein intake but any other insight is appreciated for those who have had this issue.
7
Posted on 6/23/23 at 10:39 am to JumpingTheShark
You might not want to hear this but it might be time to do dumbbell presses instead. I know that's a good strength exercise and mass builder but if it aches that bad, there might be a underline issue you don't know about and continuing could exacerbate the issue more.
This post was edited on 6/23/23 at 10:40 am
Posted on 6/23/23 at 11:20 am to JumpingTheShark
Substitute weights with bands for awhile may help
Posted on 6/23/23 at 11:24 am to JumpingTheShark
Getting a shoulder ice pack helped me a lot when I was going through that. I put it on after each workout for a while, and my shoulders were 100% better a week or so later.
Posted on 6/23/23 at 1:00 pm to LSU Patrick
I’m going to try some icing for sure
Posted on 6/23/23 at 1:22 pm to JumpingTheShark
How’s your internal and external rotation strength?
If you’re not already, I suggest doing some deadhangs with scapular movements. Also some handstand like exercises. Oh, and rear delt presses on the floor. I just think it could really help give you better form on the shoulder presses.
If you’re not already, I suggest doing some deadhangs with scapular movements. Also some handstand like exercises. Oh, and rear delt presses on the floor. I just think it could really help give you better form on the shoulder presses.
This post was edited on 6/23/23 at 1:23 pm
Posted on 6/23/23 at 1:42 pm to JumpingTheShark
Try some dead hangs. 2-3 sets for 30sec-1min. Best thing I have doen with any shoulder tightness or pain
Posted on 6/24/23 at 11:22 am to JohnDoe00
Are you doing range of motion warm up stretches with lighter weights first? I can’t imagine hitting a cold unstretched muscle without problems.
Posted on 6/24/23 at 5:50 pm to SabiDojo
Good recommendation thank you
Posted on 6/26/23 at 7:35 am to JumpingTheShark
50 broomstick dislocates
3 min total of hangs
100 face pulls
do the above as part of your warmup every workout. will have you fixed up in a month more than likely. if you still have pain after a month, you may have something more serious and either need to have it looked at or need to get really serious with the prehab and rehab.
3 min total of hangs
100 face pulls
do the above as part of your warmup every workout. will have you fixed up in a month more than likely. if you still have pain after a month, you may have something more serious and either need to have it looked at or need to get really serious with the prehab and rehab.
Posted on 6/26/23 at 7:57 am to JumpingTheShark
No one has mentioned form. Are you flaring out your elbows at the start of the movement? How close is your grip? If I overhead pressed with a narrow grip my shoulders would feel pinched. My grip is thumb on the knurling for the width, then I use a suicide grip. Elbows front as much as possible, head back, flex your arse, lift, head through "window"
Posted on 6/27/23 at 5:39 pm to JumpingTheShark
I had a similarly chronic ache in my shoulders many years ago, but I changed my stretch and warmup routine to focus on my shoulders. It has helped tremendously with my shoulders throughout all workouts.
I do the same stretch and warmup routine every workout regardless of what I am working that day. I also do multiple warmup sets when doing overhead press (BB or DB). If I don't do the warm ups sets, I can tell a huge difference on the first set of higher weights (goes for a lot of exercises).
I've always looked at it this way...if you're shoulders hurt, you damn near can't do anything upper body without them hurting.
I grab 15# DB - 5-10 reps each of lateral raises, overhead press, bent over rear laterals, tricep kickback, bent over rows, wide curls, hammer curls, curls to sternum, 30 second hang, 10 bench pushups, 4-5 pullups. That' done unbroken. I may repeat a 2nd time. I also do a leg stretch routine everyday. I've kept this up while doing the PPSA workouts since January 1st. I will do 1-2 sets of the prescribed warmup.
Also consider GNC's Triflex or equivalent. Chondroitin, glucosamine, and MSM. MSM may be the key ingredient from what a fella with severe arthritis told me. He said without the MSM, he still ached pretty good. When I started taking it, my left shoulder, which had ached for damn near a year, got better and hasn't bothered me the same since.
I do the same stretch and warmup routine every workout regardless of what I am working that day. I also do multiple warmup sets when doing overhead press (BB or DB). If I don't do the warm ups sets, I can tell a huge difference on the first set of higher weights (goes for a lot of exercises).
I've always looked at it this way...if you're shoulders hurt, you damn near can't do anything upper body without them hurting.
I grab 15# DB - 5-10 reps each of lateral raises, overhead press, bent over rear laterals, tricep kickback, bent over rows, wide curls, hammer curls, curls to sternum, 30 second hang, 10 bench pushups, 4-5 pullups. That' done unbroken. I may repeat a 2nd time. I also do a leg stretch routine everyday. I've kept this up while doing the PPSA workouts since January 1st. I will do 1-2 sets of the prescribed warmup.
Also consider GNC's Triflex or equivalent. Chondroitin, glucosamine, and MSM. MSM may be the key ingredient from what a fella with severe arthritis told me. He said without the MSM, he still ached pretty good. When I started taking it, my left shoulder, which had ached for damn near a year, got better and hasn't bothered me the same since.
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