Scapular Retraction question

[ctron1991]

Hey All,

I've been dealing with shoulder issues on and off for a little over a year now. Was diagnosed originally as an impingement (kyphotic posture, the whole spiel). Spent about 7-8 months rehabbing to what I thought was a success. Began pressing again and my shoulder was gold for about 2 months. I kept up with pre/rehab, and kept pulling to pushing at 2:1 (at least). At this point my shoulder began hurting, so I backed off, this was in November. Fast forward to today, 20 lbs less, and my shoulder is still rounding forward and drooping slightly. Got an MRI about a month ago that revealed nothing, ortho told me it was just chronic tendonitis. One thing I have noticed though, which is my question:

When doing scapular retraction exercises (before second injury) I noticed that after an exercise my shoulders would "sit back" a little easier. Now, when I try to do this, my shoulder rolls forward EVEN MORE after the exercise. It feels as though it's about to pop out of socket. Could this be a problem that is presented elsewhere? Or am I simply not retracting correctly? I feel as I have fixed it before, I surely have the capacity to pull my shoulders back in the correct manner. Thinking of seeing a movement specialist or something? Thoughts?

Thanks

[Batarang]

Take pictures of your posture from different angles and videotape the movements/exercises so you know what you're doing from an external perspective. Perhaps upload them & post on the forum for critique.

Watch the humeral head when doing rows/scapular retraction because you may get some forward humeral head migration when in the retracted position. That could be giving you what you described and perhaps causing anterior laxity.

It sounds like you're on the right path, but sometimes all it takes is a couple little technique/habit tweaks to get to where you'd like to be. Good luck!

[ThisIsTheOne89]

retracting your scapulas consciously only helps so much. What I believe is more important is for the scapula and the shoulder joint to be retracted at REST as well. Might it be you have some tight pec minors or tightness in your upper back region? try rolling on a lacross ball for 5 to 10 mins every day.

I like this exercise http://www.youtube.com/watch?v=lWNirIqaDPk You need someone to put their foot on your shoulder though. Feels good after

Not sure if this is helpful, but I am currently dealing with a shoulder impingement issue and I have found so far that avoiding horizontal pressing movements, mainly doing leg and back exercises, and massaging the tight areas around my chest and back have helped, as well as the above thing in the video

[ctron1991]

retracting your scapulas consciously only helps so much. What I believe is more important is for the scapula and the shoulder joint to be retracted at REST as well. Might it be you have some tight pec minors or tightness in your upper back region? try rolling on a lacross ball for 5 to 10 mins every day.

I like this exercise http://www.youtube.com/watch?v=lWNirIqaDPk You need someone to put their foot on your shoulder though. Feels good after

Not sure if this is helpful, but I am currently dealing with a shoulder impingement issue and I have found so far that avoiding horizontal pressing movements, mainly doing leg and back exercises, and massaging the tight areas around my chest and back have helped, as well as the above thing in the video

Yeah, I've been stretching the pec minor a ton, haven't really considered upper back tightness but I'll look into some rolling. Thanks