Hurt my shoulder

>>37858758
I had this. It was a shoulder impingement for me. Had to go to physical therapy for a few weeks and take some time off lifting

>>37858825
I've been doing some physio
Not doing as much as it should

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>>37858758
>>37858833

look you need to keep the inflammation down in the shoulder joint and strengthen the rotator cuff and deltoid

800mg Advil 2-3 times daily for 5 days
take with food or protein shake
absolutely 0 gym time during this time
give the joint time to rest and heal any damage you've already caused

for lifts
keep elbows in during bench press and retract shoulder blades to support the shoulder joint
avoid incline bench press for now and incline dumbbell press
avoid sitting dumbbell press


look up rotator cuff warm up exercises using rubber bands
do them light and controlled, proper form is a must.
Don't over stretch, keep range of motion pain free.
don't do them every day, just on days you use the shoulder
https://www.youtube.com/watch?v=02HdChcpyBs
do those with resistance bands


do lateral raises, 5-10 pounds, 10-12 reps, controlled movement, don't raise it too high

look up proper form of standing overhead press, biggest thing is to shrug your shoulders during the movement, this provides space for the suprispinatus tendon


work chest and do lateral raises on the same day

if you want to overhead press, do it on back day

3-4 days rest then do chest
3-4 days rest then do back
repeat
take it slow and u can see gains

>>37859370
Man, I doubt you'll see this but thanks a lot
Just got an anti inflammatory prescription
Will do this, thanks a lot

did you do shrugs before? i was always told not to since i already ohp and stuff but shrugs helped my shoulders a shitload. weak traps can cause shoulder pain. when you recover from your injury maybe try and work some heavy shrugs in to beef up those upper traps.

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>>37858758
remember to always do your shoulder dislocations
If you don't have a rope or dowel a towel works too

>>37859370
Damn that's some navy medical advice if I've ever seen it

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>>37859370
>>37858758

>tfw on nofap and you post pictures like this

>>37863813
I know that feel, OP is a fucking criminal

i had the click noise on both shoulders when doing lateral raises even with no weight. one night i was doing some yoga stretching and reached for the sky with both arms then from that position i placed one hand on opposite elbow and stretched it back and popped some shit back into place. haven't had probs since

>>37863813
Just fap breh, nofap doesn't work anyways.

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>>37863522
>>37860968
Yea no problem breh, we're all gonna make it breh