I have a history of trouble with both my shoulders. Neither one has ever been really seriously injured. But the muscle that allows me to lift my arm laterally away from my sides with my palm down seems to be really susceptible to injury. This has usually occurred during some kind of overhead lifting. Lately I've been having trouble when practicing my kayak rolls. Can you suggest ways to safely strengthen my shoulders? I don't want to end my burgeoning career as a professional kayaker b/f it begins!

1/26/2007 12:11:17 AM

http://www.betterfitnessproducts.com/shoulderhorn.html%23101

1/26/2007 12:13:58 AM

I'm assuming you are talking about your deltoid. Get some dumbells and do military presses (works mid-delts), side lateral raises(works mid-delts), front lateral raises (works front delts), bent lateral raises (works rear delts).

1/26/2007 12:53:42 PM

you can also get a set of those resistance rubber tubes and do several different shoulder exercises to mainly strengthen your rotator cuff... and then lift weights on top of that.

If your shoulder continues to bother you, I would consult a specialist... I have had shoulder problems before from pitching including hairline/stress fractures and torn cartilage inside my shoulder joint.

good luck with that because I know it would really suck to give up something you love.

1/26/2007 1:07:51 PM

is it deep pain or superficial pain?

what range does it hurt as you lift it up parallel to your side?

i doubt it's his deltoid..... probably part of your rotator cuff.... small muscles that initiate raising of the arm....

1/26/2007 1:16:33 PM

It's probably your rotator cuff which is extremely common.

It could be either a result of having weak deltoids or having muscles surrounding the shoulder girdle which are too weak to support your shoulders.

Bottom line, go see a physical therapist. After a few sessions you can start working on strengthening your shoulders on your own.

1/26/2007 3:26:06 PM

Ive got some shoulder trouble going on, no one is sure exactly what it is, ive been through a bunch of steroid injections to try and stop it, and physical therapy, nothing has helped

I think im going to have to have surgery over spring break

1/26/2007 4:05:20 PM

Best of luck to you.

Shoulder pain = teh suck.

1/26/2007 4:07:20 PM

Most guys have shoulder problems as a result of working their pectoral muscles much harder than their back/shoulders.


My recommendation. Find a bar. Lay on the ground looking up and do a reverse pushup with that bar.


Try to do 3 sets of 6-15 reps (depending on how strong you are relative to your body weight). This shit will be sore the next morning cause it will def shock your muscle groups but it works wonders after a few weeks

1/26/2007 5:39:36 PM

^ from what i understand, it's more specifically an issue of working front delt heads (which get some work in most chest workouts) more than the rear delt heads.

i hammer the shit out of my back...i can still do over 20 dead-hang, full motion pull ups. at my best physical condition, i could do 27. i actually punched a hole out the side of a silk shirt one time with my right lat (i was raising my arms and stretching)...and my shoulders/rotator cuffs are all messed up. i think it's just from general overuse and abuse.

1/26/2007 5:47:42 PM

A lot of it just has to do with the design of the shoulder.

There's a lot of crap packed into a small area so lots of stuff can go wrong.

1/26/2007 5:50:54 PM

what you described are exactly the symptoms i had when i tore my rotator cuff

1/26/2007 5:58:19 PM

Quote :

"small muscles that initiate raising of the arm...."

That's what it feels like... not the same muscles that I use for a clean and jerk. I've had this problem before in both shoulders at different times. I don't work out per se but the other muscles in my upper body are relatively massive compared to the ones in my shoulder. The movement that I believe caused the problem this go-around, the kayak roll, can involve a pretty violent overhead lift/twist/pull, although I'm upside down.

Hey guys I really do appreciate the help with this.

1/26/2007 6:16:30 PM

I'd look into PT.

I have a shoulder instability in both shoulders, meaning it is very easy for both my shoulder to dislocate. This has happened in odd situations like throwing a baseball and rolling over while I sleep. My big worry is this happening while I'm rock/ice climbing so I'm probably going to bite the bullet and get surgery.

1/26/2007 6:54:55 PM

Quote :

"Applying excessive force while the arm is extended, especially if the pressure on the arm is also in a rearwards direction has been the cause of many shoulder dislocations among kayakers."

1/26/2007 11:09:00 PM

http://www.t-nation.com/readTopic.do?id=1426252

1/27/2007 12:37:58 AM

definately sounds like rotator cuff. try to find some strengthening exercises for the rotator cuff and consider some pt.

1/27/2007 8:10:34 AM

Quote :

"you can also get a set of those resistance rubber tubes and do several different shoulder exercises to mainly strengthen your rotator cuff"

Do that once a day. I tore a rotator cuff over a year ago and then took glucosamine and did exercises with rubber bands every morning or before anytime I did any upper body stuff when I lifted.

Worked like a charm.

1/28/2007 8:42:33 PM

Can you recommend where to buy a band and what type?

How much are they?

1/28/2007 8:47:05 PM