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  1. #1
    The White Rampage Blue Blazer's Avatar
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    Minor Shoulder Injury + Weak Upper Back/Rear Delts

    Hey all

    I currently have a minor shoulder injury (AC Joint, Rotator Cuff and also the Long head of the bicep or something, not really sure what he said here lol, but it was the bicep). I have limited Range of motion, but it's not weaker.

    I saw an accupuncturist/kinesiologist today, too soon to tell if it's better, but we did notice better ROM after the session.

    He told me my Lats/Upper back/Rear Delts are underdeveloped compared to my chest/shoulders. He recommended to stop bench pressing and shoulder pressing for a little while and to really work my weak points with light weight.

    What would be some good exercises? He said chins/pullups wouldn't be great because it could stress my shoulder a bit, but face pulls, scarecrows, blackburns would be good.

    Aside from those, what would be some good exercises for me to do?
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  2. #2
    Farting in yOUR squat rak McFatMeUp's Avatar
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    McFatMeUp is offline
    Originally Posted by Blue Blazer View Post
    Hey all

    I currently have a minor shoulder injury (AC Joint, Rotator Cuff and also the Long head of the bicep or something, not really sure what he said here lol, but it was the bicep). I have limited Range of motion, but it's not weaker.

    I saw an accupuncturist/kinesiologist today, too soon to tell if it's better, but we did notice better ROM after the session.

    He told me my Lats/Upper back/Rear Delts are underdeveloped compared to my chest/shoulders. He recommended to stop bench pressing and shoulder pressing for a little while and to really work my weak points with light weight.

    What would be some good exercises? He said chins/pullups wouldn't be great because it could stress my shoulder a bit, but face pulls, scarecrows, blackburns would be good.

    Aside from those, what would be some good exercises for me to do?
    lateral raise, delt flys?? not sure, im guesssing (not doctor,etc)
    Bench - =(
    Squat - =)
    Deadlift - =)
    OHP - =)
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  3. #3
    Registered User NephilimRising's Avatar
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    It sounds like impingement.

    There is a lot of info on it.

    http://forum.bodybuilding.com/showth...#post624944673

    some info on it. and some advice.
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  4. #4
    Registered User BEhave's Avatar
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    just follow what he says. ask him about specific rotator cuff exercises
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  5. #5
    Registered User sharkweek50's Avatar
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    I would try some rotator cuff work with light weights, and begin working your back harder once you get it sorted out.

    More dumbell rows and rear delt flys for sure
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  6. #6
    Registered User King 13's Avatar
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    Band pull aparts seem to work pretty well in isolating the upper back without much stress.
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  7. #7
    Registered User BEhave's Avatar
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    If your hurting while doing facepulls, try retracting your scapula first then do the pull
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