Why You Have Shoulder Pain and How To Solve It

[@lmc4964]

I had a bad AC joint strain to the point I dropped Bench and OH Press and focused more on cable and body weight. Its mostly recovered now so I dont get pain during a workout but I might feel something after. A new avenue Im going down is a suite of Arm bar and waiter carries, im hoping it will give my shoulders a great foundational strength , hadnt done these types of exercises before , its nice to see the increased wieght progression, so it must be doing something is my logic

[@iamcarlpaoli]

You definitely must be doing something. I am curious to hear what @dynamicshoulders thinks about your approach and if there is anything you can keep in mind or include in your process to bringing your shoulder back and beyond health!

[@lmc4964]

@@iamcarlpaoli thanks, I had started arm bars over the summer along with some generic mobility type exercises, and then shifted the emphasis to include the waiter carries/90 degree ones & suitcase carries in the last month, It will probably take 3 or 4 months to see how it goes. Ive worked them into a short lunchtime workout. Its not a category of exercise Ive ever seen anyone do in my gym so hoping they are underrated! my basic program is static/walking around the gym ~60 seconds and move up a weight when I can complete them without a rest. Ill remember to check it to let you know about any benefits I noticed.

[@DynamicShoulderConditioning]

Hi, sorry for the slow reply. Great to hear that you have found some exercises that are helping. Another thing to include would be some posterior deltoid strength. This is an important part of AC joint reconditioning. Try adding some cable reverse flys and face pulls to your programme and see if it adds some value. 👍

[@DynamicShoulderConditioning]

Hey, sorry for the slow reply. One thing that can make a huge difference for AC joint issues is strengthening the posterior deltoid. Try including some reverse fly and face pull work in your programme and see if that adds some value. 👍

[@iamcarlpaoli]

Wonderful suggestion, Tim. Thank you.