Quote:
Originally Posted by hellothere
The pain i get feel like its coming from the middle of the shoulder, feel like someone is putting a needle in it and taking it out. really sharp pain .
I went away for a few weeks and now its back after i had a week of heavy training and yard work. Still i havent been doing any anterior excersies at all, no chest no rear or side delts.
My TOS pains are improving alot, and all of the symtpoms seem to be gradually diminishing, but this shoulder pain is really anoying.
what exactly do you mean by External rotation? and scapular depression?
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That sure sounds like shoulder a shoulder issue.
Here's an example of external rotation:
http://www.youtube.com/watch?v=Cmvt9jSbnBI
Just go to youtube and search for "scapular retraction," scapular stabilization," and "scapular depression." There are tons of videos here.
Here's what I've used in the past:
* One arm cable rows
* External rotation with bands
* "Superman's" lying on a swiss ball and using light dumbells
* Face pulls
* Straight arm latpulldowns
* Scapular pushups
Now, since my TOS diagnosis and scalene stretching it's now clear to me that I needed to STRETCH first before this type of strengthening work. I did strengthening for MONTHS and didn't feel a ton of progress. So, scalene stretching, pec minor, shoulder rolls, corner stretch, etc. FIRST, then strengthening.
KY