Hanging for shoulder impingement reddit This book has some good illustrations and medical background on passive hanging for fixing shoulder impingement. but for shoulders, you have to give balanced and diligent attention to all the muscles in your upper back that work with the scapulae. Let's get flexible! Share stretching tips, post your goals and progress, and I swim almost everyday and have had shoulder issues off and on which is a pretty common occurrence in the sport. the forward pull on the shoulders gives you the pinched tendons and subsequently the inflammation. From physical therapy to medication, the endless search for a solution can feel like there's no end. These 3 have been identified as the biggest cause of EXTERNAL shoulder impingement (impingement caused by weakness/tendinopathy). TLDR (summary): Have shoulder impingement. Also stretching/foam rolling with lacrosse/tennis This subreddit is a place for those who can discuss hip impingement issues (also known as femoroacetabular impingement) and labral tears of the hip. Not sure if it will solve your specific case but you can give it a try. Injured my shoulder over a year ago. I haven't done any weights for that 6 years now. But, I learned it’s just a dead hang or hanging off of a bar. I’ve done Ben’s shoulder big three but honestly it seems like they are getting worse. Then daily very specific exercises to restore bloodflow, strength and stabilize your shoulder and midback muscles. Thanks for this even though it’s 2 years old. Went to a physio for Ok, my shoulder impingement lasted for more than a year. Famous Physical Therapists Bob Schrupp and Brad Heineck describe a new and simple technique for treating Short muscles can contribute to shoulder impingement by pulling the acromion down and lessening the acromial space. Cuban rotations are actually not a good movement for someone with impingement. I have done cortisone injections and PT with no relief. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Also fell off a skateboard and landed in shoulder (this side is worse). I’ve also got to do ten tors training( a hiking event with a reasonably heavy backpack) which I can’t really avoid even though it aggravates my shoulder a If you suffer from chronic shoulder pain, you've probably tried many different treatments and remedies to find relief. I did, and he said that most likely the issue is shoulder impingement, and I should stop doing overhead movements. Hanging is one I had arthro on my shoulder four years ago (labrum, impingement) and I do dead hangs among other stretches several times a week. I've tried several physical therapists, every exercise, every modality. In three weeks all my pain was gone. Your rotator cuff is made up of muscles and tendons that keep the ball (head) of your upper-arm bone (humerus) in your shoulder socket. I had some shoulder pain, got an ultrasound, and my GP said I have a shoulder impingement and inflammation. impingement is a symptom, not a diagnosis. it was my problem when I had rotator cuff tendinitis. For example putting a rolled towel on your chest to not go as deep past shoulder into bench. Damage can be when a joint is out of alignment pulling on other joints differently. Here is what i experienced. 3. 1) Hanging Forum for RotatorCuff tear / injury sufferers ; Sharing medical / surgery healing experiences. They'll ache all the time when it's at its worst, and I have to stop climbing altogether. See link below for some more in depth discussion: I've been battling a shoulder impingement for 3 years. Shoulder labrum's will always deterior as you get older. Shoulder Impingement . -hanging is good for shoulders -arm hypertensions (be careful) -stretching Get the Reddit app Scan this QR code to download the app now. Anything you can suggest I add? Get the Reddit app Scan this QR code to download the app now 30 second passive bar hang, completely relaxing the shoulders and body (perform these assisted with feet on floor if it's too strenuous on your shoulders) I'm just coming back from shoulder impingement and have been doing these after reading your article. " The official reddit and message board for Steven Low's site and books: Overcoming Gravity 2nd Edition Posted by u/Unhappy_Patience_812 - 1 vote and 1 comment Shoulder impingement . Also my externally rotated shoulder mobility is clearly lacking at the bottom of the dead hang position since I can barely get my body in a straight line. I also had shoulder impingement. So I went back, doing an mri Monday. Gymnastic rings dead hang Your shoulder blades are free floating so arm position has a big effect on their range of motion. Shoulder Impingement can (at times) be caused by poor scapular mechanics that result from the rotator cuff (RC) muscles being imbalanced in strength. The biceps tendon getting impinged when, how is this assessed reliably and what is the validity, and then does that need to change to improve the condition. I've had a shoulder impingement for 6 years now. Huge mistake if you ask me and will result in impingement. Shutterstock. I have seen some good links on this thread for tennis conditioning and I am hopeful people may also have links for shoulder rehab. In this blog, we are Many movement coaches, trainers, and even surgeons speculate that hanging from a bar is great for shoulder health, and even a cure for shoulder pain. Gave it a quick google and found out about shoulder impingement, which I think fits the bill pretty well. This is shoulder impingement. I thought I would have it fixed by now after the surgery, PT and workouts. Pain can happen because of: Tendinitis — inflammation of the rotator cuff tendons. My exercise routine now excludes all problematic ROMs, and day to day I can't really feel my shoulder impingement. okay so Ive been doing bodybuilding for about 4 years and ive had a shoulder impingement for about a year and half and hasn't gone away. I have been climbing off and on for about 2. 40 votes, 13 comments. I’ve been lifting or doing calisthenics pretty much daily for the last 1. if you train your upper back like an adult you'll never have shoulder problems. The main takeaway for most shoulder impingement is that the rotator cuff, which externally rotates the shoulder, never get's trained. Stretching may or may not help for shoulder impingement. His diagnose was shoulder bursitis. When you raise your arm above shoulder height (and even a bit below), muscles of the RC work in tandem to produce an upward rotation of the scap that lifts its uppermost bony prominence off of the TLDR (summary): Have shoulder impingement. Nothing too serious. Amazing book changed my life. In both shoulders. After 2-3 weeks the pain didn't go away so I went to the orthopedist/sports doc. A deadhang can result in impingement of shoulder nerves in certain people which could definitely feel like OP describes. I have a impingement in my right shoulder. Experiment with different hand placements around the shoulder width apart to determine what works best for you. Interested in learning about t I keep getting impingement in my shoulders whenever I boulder V3 and harder. They are not the best exercise for those for shoulder Shoulder Pain: Fix by Hanging From a Bar-Impingement, Cuff Tear, Etc. What has helped for me is 1) hanging, and 2) exercising the back of the shoulder joint, which I think is called the rear deltoid. My rotator cuff and scapular muscles were not strong enough to properly stabilize the shoulders for the weights I was doing and the pecs and biceps were attempting to compensate for that. It is a basic beginner video and it really has focus on the shoulders. Face pulls are especially good for combatting this injury because it is an injury caused by over-tightening of the internal rotators of the shoulder which results in pinching of the muscle and tendon subacromial space of the shoulder. This is due to the supraspinatus being "inflamed" in a I saw orthopedic surgeon who specializes in shoulders, he ordered a MRI on my shoulder after I experienced some pain (“3 piece MRI” as I guess it’s more detailed than normal MRI). Hanging your entire body weight can, in hypermobile people, cause the tissue to stretch even more. Shoulder raises (lateral raises) 2. We would like to show you a description here but the site won’t allow us. I have a 2 page MRI report for my C-Spine. Saw a pt who did some dry needling plus release but it was minimally effective. Helped my sanity. The 3 Shoulder Impingement Stretches. This hanging movement acts to positively change the structure of the shoulder girdle itself. That's what I suspected was wrong with my shoulder b/c it is taking so long healing but after 2 MRI's the doc said my joint is clean and I just have impingementIt just seems like it is not going away My shoulders just get fatigued really fast and has pretty much made me avoid things like arnold presses and most pressing exercises I am 42 and having issues with my shoulder (USTA 4. Face pulls along with internal/external rotations on a But the rationale is that by hanging, the space between the acromion (bony articulation of the shoulder blade) and the head of the humerus (upper arm bone) opens up, Dr. Yes you can get a rating for shoulder impingement but the issue with that usually is a shoulder impingement is usually an acute issue and to get service Get the Reddit app Scan this QR code to download the app now (1 year). The study found that this simple exercise called relaxed hanging aka ‘brachial hanging’ was helpful in certain shoulder problems. If you take a break and your shoulder is feeling good remember to ease back into full training, start with high reps and work your way back up to strength range! Hello guys, im 18 years old and im making this post because I am wondering if any of you guys have had a rotator cuff injury/shoulder impingement, ive had it on my left shoulder since 25th of may and it hurts to this day and pops, clicks very often. I can’t really afford physical therapy without insurance. I cut pull-ups out of my routine for a while and took a week and a half break, which seemed to prevent it from getting worse, though it never felt like it was completely back to normal (at least I never felt comfortable doing pull-ups again). Shoulder impingement is an outdated pathoanatomical diagnosis that is no longer recommended. Kirsch who suggested that 98% of shoulder Background; I have shoulder impingement (shown by a X-ray) but I fixed it by hanging from a bar. But the problem with the shoulders never went away. A good sport massage therapist was also key. My grandfather actually was prescribed this by Dr. Hi all I have shoulder tendonitis and impingement in both shoulders. Going too wide or narrow can cause wrist strain and shoulder impingement. Benefits of Hanging on Degenerative Changes that Occur at the Shoulder and Sub-Acromial Space. That has always been my understand of why some people have shoulder pain only in heavy overhead movements. . interested in getting into climbing/bouldering (I've always wanted to get into a fun sport) but I do suffer from mild shoulder impingement in both I'm a massage student that has to do a research paper on shoulder impingement. The upright 90/90 shoulder/elbows position is unstable, and for those with impingement (which is generally secondary impingement for most people) that has a high chance of aggravating the impingement. He did a physical test on me. I had to get surgery for the slap tear, which took me out for 6 months, and then 6 months of slowly building up. Unfortunately, many shoulder muscles are covered by the shoulder blade, so accessing them is difficult. Orthopaedic surgeon Dr. -Back extensions and back rows with bands. try to sleep on your back it is healthier, nit only for your shoulders. I am having arthroscopic surgery next Thursday. I've tried a few physios. Expect this post to be deleted by the mods because it breaks rule #2, seeking medical/injury/pain advice. I’ve only been able to do cardio via soccer 3-4x a week for 90-120mins. the pain shoots from my shoulder to my elbow but also into my forearms as well making it difficult for me to use my hands at times. 1. Sure enough, this came true and I’ve been battling some serious pain from my neck into my left shoulder and the last month it has now spread to my right side of my shoulder area and high upper back. New comments cannot be posted and votes cannot be cast. and open water. This can help to stretch the muscles If your shoulder pain is from impingement (and there are a number of different reasons your shoulder could hurt, even in the same places), then hanging from a bar along with I have a friend who solved his shoulder pain by keeping the shoulders externally rotated in the dead hang. I'm having a hard time finding consistent information on it and my teacher, while she's great, is only giving the feedback to "research a little deeper. Download the Disability Benefits Questionare (DBQ) and read through the criteria. -External and internal shoulder rotations with a band. I ended up doing Physical Therapy the first time, learned to work the smaller muscles in the shoulder to stabilize the entire shoulder. Fixed all my shoulder pain. It affects the rotator cuff tendon, which is the rubbery tissue that connects the muscles around your shoulder joint to the top of your arm. However, im still able to do bench press only if I warm up my rear delta. If you do a quick Google image search I see people doing lateral raises almost parallel to their shoulder. What has helped the most is just hanging from a bar for sets of 30-60 seconds. I've learnt to manage it by mostly isolating the shoulder. I had massive shoulder problems when I was in high school, my shoulder pain and complications went away once i started doing exercises that involved my shoulders. I just do the Reddit PPL and sometimes bench aggregates it, sometimes rows, or overhead press and it’s really random. Sucks cause I thought I was doing the right thing to AVOID shoulder impingement but I just messed up my shoulder by doing so. Nerve conduction/neuropathy testing to rule out impingement on the motor nerves. I know this is an old thread and comment, but I’ve been combing reddit for awhile to find someone who seems to know what they are talking about regarding dead hanging and shoulder impingement. One foot goes forward. Anyone ever deal with a shoulder impingement? Any tips on pain relief and modified workouts as even though I have lowered the weight still not healing and experiencing pain during routine movements. I got a shoulder impingement about 4 months ago from doing chicken wing muscle up. Weird thing is sometimes surfing makes it worse (usually) but sometimes it doesn't. Shoulder shrugs, shoulder rolls, Circle Arms up towards sky then circle back into prayer hands, Arm Breaths- inhale and open arms out and back at a downward angle (really opens chest) Exhale and bring straight arms forward, rounding chest. You'll find that weight lifters View community ranking In the Top 10% of largest communities on Reddit. Under grip dead hangs require your palms to face towards you. This is called hypermobility and may be in the shoulder or all joints. I ended up going to a physio/PT and they confirmed it was shoulder impingement and gave me a treatment regimen I actually needed for the problematic muscles I had. This is a miracle cure. Bursitis — inflammation of the bursa. Make sure you pull with the muscles from your shoulder and upper back. Shoulder pain/impingement . For instance, people with broader shoulders might find a wider grip more suitable. After warming up, place hands against wall or table shoulder width apart, feet 2-3' away. ~~ For more information about the black-out please check View community ranking In the Top 1% of largest communities on Reddit. been doing resistance band work, external and internal work. Rotator cuff impingement and an inflamed bursa (just one shoulder). 5yrs, and climb around v5. " It consists of hanging from a bar for 30 seconds, resting for 4 minutes, then hanging from a bar for another 30 seconds. It really can interfere with my yoga practice, and it can be quite frustrating when i know I am strong enough to do a particular pose/movement but i can't at the moment (such as chaturanga to upward dog-- when my shoulder is flaring up, I have to do knees-chin-chest to low cobra instead). Thanks! I've experienced similar issues before, eventually the tendinopathy leading to a torn labrum! My thinking is that because of the way we sit, a severe lack of hanging, and pressing dominant strength we gradually become weaker and less adept at engaging the scapula when we move our arms, which is responsible for about 30% of arm/shoulder motion. I ignored it. trap raises 3. This, making sure to not put my shoulder by my ear at the top. It Impingement syndrome can be a result of a fracture or dislocation to the shoulder, a muscle injury, tendonitis, bone spurs, and arthritis There are many different ways to relieve shoulder pain, but hanging is one of the most effective methods. Simply hang from a pull-up bar, trying to remain as loose as possible while hanging onto the bar as long as you can. -hanging is good for shoulders -arm hypertensions (be careful) -stretching I have 20% right shoulder tendinitis (just increased from 10%). In short: a dead hang is the best exercise/stretch to improve shoulder joint pain and range of motion issues. After 18 months of such a nagging issue, I am now using weights, jumping rope, with ZERO shoulder issues. reaching to get things out of a high cupboard or hanging up washing may be difficult; Facebook X Pinterest Tumblr Reddit WhatsApp he really found them beneficial besides any kind of spinal extension and flexion (just basic hang/support swings) besides laying on a barrel and doing assisted bridges but tldr decompressed lumbar spine besides loosen shoulders, especially if you have bad posture I always experience some discomfort, borderline pain in my first set on my left wrist: it almost feels like my ulna bone is twisting too far. Perhaps impingement? At If you've been diagnosed with shoulder impingement by a medical professional, didn't that person tell you what you should or should not do? If not, I'd say do everything you usually do if it doesn't cause pain, and also direct shoulder exercises even if they cause a mild degree of pain (1-3 on a 1-10 scale perhaps) if it doesn't get progressively worse and if it disappears after you're Get the Reddit app Scan this QR code to download the app now. Did a bunch of PT, started to feel better but randomly started hurting again like it did initially. ive had this impingement for a year and half and have been training during this injury. Hanging from a bar is something that Dr. Keep shoulder blades retracted and don't allow my shoulders to collapse. Get the Reddit app Scan this QR code to download the app now (1 year). I have anterior shoulder pain ranging from 1-6 on the pain score. Or check it out in the app stores Try and maintain an engaged shoulder while hanging and your shoulders will get stronger along with your fingers. These are the ways you can stretch the important muscles: Pec Hanging from a bar is an easy way to let your shoulders experience their full range of motion. Idk if you'll see this, but if your chest muscles are a lot stronger than your back muscles then it will pull your shoulder/s forward and move your shoulder out of the socket or your tendons will be rubbed and irritated, this happened to me, so I would definitely do more pulling/ upper back and shoulder exercizes to equal/counteract the amount Shoulder is normally rated by range of motion (ROM) and pain. Basically, still letting my shoulders go up to my ears, but a lot of serratus anterior engagement. ) were inflaming it so I stopped doing movements that make it worse. Check out Dr. The book from John Kirsch, an orthopedic surgeon, explains the theory behind why it works. John M. I was doing Bulgarian split squat with 22. None has really helped. Want to try Stem Cells or PRP before surgery. typically poor form on bench/any press will cause you not to activate your back and this will pull your shoulders forward. If you do have shoulder impingement I also had it and I cured it by doing brachial hanging (google that). I am now taking a more structured approach under a PT’s direction to building shoulder strength. Do shoulder breakers, rotator cuff adductions and abductions, and light weight to begin with. After watching some videos on the causes of shoulder impingement I realised that this exact active hang is what must’ve caused my shoulder to hurt. Then full range delt raises to the front sides and back with a very lightweight. I've had a shoulder impingement for about 3 years. Famous Physical Therapists Bob Schrupp and Brad Heineck describe a new and simple technique for treating shoulder pain. Hanging from a bar everyday fixed my shoulder impingement. However, 'full can' results in less risk of subacromial impingement. When abducting arm, I cannot lift nor force my arm all the way up. Why & How "Hanging" STOPS Shoulder Pain & SurgeryBob and Brad demonstrate how the "hanging" method can stop your shoulder pain. I’ve been strengthening the rotator cuff with resistance band exercises, shoulder dislocations, and antagonistic work. Or check it out in the app stores mine dislocates on at least a monthly basis and been stuck at 20% even with 1 surgery. The overhead arm position of a complete dead hang puts you in a position where, inside your shoulder, the ball is pulled away from the socket. Three weeks of it ended years of pain. He didn't give me a reason just said to do his exercises for 2 weeks. If that doesn’t help feel free to lmk! Hang-downs! I tried several rehab/assistance exercises for shoulder injuries, but the only one that had a noticeable impact for me were hang downs. Or check it out in the app stores Study shows Chin-ups and Wide Grip Pull-ups pose higher risk of shoulder impingement over shoulder width Pull-ups went from a passive hang into a pull up position. Background: work out religiously for 5+ years, always been doing PHAT or a PPL 5 day split with 2 rest days of cardio. Here’s why: Apart from stretching the brachial arteries, the hang also stretches and strengthens the supraspinatus tendon. Try to keep some active tone in your muscles as you hang. Actually now reading about it and hearing other's stories, I'm not sure if it is impingement! Lol Impingement seems to be a catch all term for different shoulder issues it seems. While I was doing the I came across a book called "Shoulder Pain, The solution and Prevention" authored by an Orthopedic surgeon named Dr. The PT I saw a few years back for my shoulder impingement had me tie an elastic band around a door handle. Don't worry about a full stretch. I got a biceps tenodesis( they cut the long head of the biceps and screw it into the bone) and 4 My arms are just attached to my shoulders, my shoulders have basically nothing, my chest looks small. On the other hand, I cannot Dead hangs require good baseline strength, can risk popping the ball from the socket for some people, and can stretch the passive tissue. You can spend your entire life doing basic serratus exercises and external rotator cuff exercises and never gain 180 deg of shoulder flexion because your posterior thorax The reason I want k tape is because I’ve read it somewhat speeds up healing and the shoulder impingement isn’t getting much better. This I found the cure for my shoulder impingement and it can’t believe it after 4 years. Does shoulder impingement go away on its own? IDK how my shoulders got impinge probably because of bench press or most probably went beyond my personal rom of Upright rows and fck it up. Unfortunately it seems common that muscles tighten up at night, whether on their own accord or because of sleep position. I'm doing 50 shoulder dislocates with a washer hose (daily), my range of motion has improved greatly in the last month. 5 years now and this is making me miserable. However, if you hang on it there may indeed be some pain. I came across a book called "Shoulder Pain, The solution and Prevention" authored by an Orthopedic surgeon named Dr. Scapula pull-ups are really good for learning the feeling of getting those specific muscles engaged for the big lifts as well. -Only back work is low rows with neutral or suppinated grip, face pulls, reverse fly. However, it can vary depending on your structure. Solved my shoulder pain that persisted for up to a year. It, like many conditions, is diagnosed based on exclusion. 5). Shoulder impingement exercises help restore normal strength, control and motion at the shoulder. If you are daring there is also passive hanging. My RC/shoulder exercises have been towel-under-the-arm internal and external rotation, some Is, Ts and Ps, and scapular pushups in plank position. Pain particularly hurts when i raise/lower my arm with my palm up. A little back story, I started the r/bodyweightfitness RR a few months back after various failed attempts at any meaningful progression in a Is it possible to be doing it poorly such that shoulder impingement happens and if so what is the proper way to do incline press to avoid that? I've been doing it so on the bottom, the DBs hit at the level of my chest (same as flat bench) and at the top I touch the weights together. Starting from a passive hang would naturally make someone rotate the The day after workout I woke up with pain in front of my shoulder. Steven, I wish my symptoms were less nondescript. If a particular muscle is weak, the alignment of the Because that is a really bad position for your shoulder. It seems a lot more like a common end point for several shoulder problems. You might look into it. Nothing has resolved the issue. I've dislocated my shoulder and been unable to find a really good chest stretch that didn't elicit apprehension. Thank you. I have no idea why this is just starting now. On a flat road, all the sudden I felt a sharp pain in my left shoulder. In general, impingement happens because of fatigue. Currently ive been using resistance bands and doing internal/external exercises and strengthing my rotators with light dumbbells and bands. AC joint impingement is really just a lack of shoulder flexion mobility which requires protraction and external rotation in order to reach 180 degrees of shoulder flexion. I have had a bad shoulder for years. You can google image shoulder tendonitis exercises to get a better idea. Then youtube Ryan Humiston mobility work. Though, the first time caused for a little bump in the bone, which makes it harder for the shoulder to pop back in. I suffered with shoulder impingement for nearly 2 years and an MRI confirmed severe impingement to the point where surgery was recommended. I’ve been dealing with shoulder impingements the past few months (painful sore shoulder, loud snapping of the tendon under the ac joint, crunchy shoulder blade) Got the advice from Dan John, but I do a dead hang for a minute or so every morning It may be shoulder impingement. Anyways, past several months have been fine except for mild impingement here and there. My shoulder and neck area feel impinged but only on my left shoulder. Free hanging 3-4 sets of 15-30 seconds. Suicide grip dead hang. Are there any side sleepers who have suffered shoulder pain and found a solution here? I've slept on my sides all my life. I think it is shoulder impingement from overuse since it wasnt triggered by a specific event. Essentially instead of the shoulder rolling throughout the whole shoulder socket it is rolling through only a portion (say 50%) of the shoulder socket over and over again. 2M subscribers in the flexibility community. I had shoulder impingement and slap tear in R shoulder. I have a problematic shoulder that has suffered multiple injuries, including repeated shoulder and AC joint impingement, and the best piece of advice I can offer is to find an excellent sports physio I've had very severe impingement. I definitely have a shoulder impingement due to poor posture that I am working on but I also might have a pinched nerve (ulnar maybe) and was wondering if anyone else had this. Usually can be hard to see if a nerve root is being impingement coming out of the neck which is what a nerve conduction test may do. Like 1 to 8 lb. I believe this exercise opens up the shoulder joint and fixes impingement issues. From what I know, having your arms internally rotated while they're raised isn't good for your shoulders. For now, let’s get on to the shoulder impingement stretches. Topical anti inflammatory cream, KT tape for stabilization. Look up Esther Smiths stuff on healthy shoulders. It also suggests some complementary exercises. My biggest fear of surgery is the impact on my body not being able to lift for 4 or 5 months OR how it will impact my ability to train others. So I have issues with my shoulders since I started going to the gym about a decade ago really. I did the hanging, so many youtube videos, even acupuncture. Everything was going well until after one longish ruck (10 miles?) my left shoulder and neck were very tight and did not feel normal. I stopped my regular routine and only did exercises that strenghtened my rotator cuff and in 4 weeks i was able to slowly get back to my routine. Also have carpal tunnel syndrome with cubital tunnel syndrome right elbow 20% (used to be just carpal tunnel right wrist 10%). There is great risk of injury when the arms are over the head and most people do not know how to do this safely (the reason so few Asana require the Yogi to reach over his head). Had a shoulder impingement from using the smith machine to bench (damn you planet fitness), and was in so much pain for the few days before I saw him that I couldn't let my arm hang down, had to Get the Reddit app Scan this QR code to download the app now. (1)Has anyone had Stem Cells for a shoulder impingement and had it work? (2) Or PRP for this and had it work? (3)Does anyone have recommendations for specific clinics to go to? (4) Also curious as anyone had a mumford procedure and what happened afterwards? As someone with shoulder impingement (have had it pretty much since i started lifting and i cant get rid of it without surgery which is not an option) I suggest you don't fucking do upright rows. Go slow to go fast. Scapular internal rotation and scapular anterior tilt, both of which decrease subacromial space width and increase impingement risk, are greater when performing scaption with shoulder internal rotation (empty can) compared with scaption with external rotation (full can). i have the same problem with the shoulder impingement and i'm still looking for routines and exercises to better it, but i think that i can help you with the sleeping stuff. I’ve been icing for about a week now. Note: I had two shoulder surgeries to address supposed impingement and arthritis. In theory that idea still makes sense in my mind, but I don't know if I've just based that whole idea on shoulder impingement in the first place so now I don't know what ideas I can trust and what I can't. Kettle bell arm bars and get ups. When I do a lot of hanging on the bar, the discomfort goes +1 one for this. But because the hanging itself hurts, is uncomfortable, it’s a tough thing to do when your shoulder already hurts. (1)Has anyone had Stem Cells for a shoulder impingement and had it work? (2) Or PRP for this and had it work? (3)Does anyone have recommendations for specific clinics to go to? (4) Also curious as anyone had a mumford procedure and what happened afterwards? That's why impingement you'll typically have a painful arc as the shoulder moves up towards overhead and then the pain goes away when directly overhead because those tissues won't be hurting anymore. Being very careful with range of motion so not to irritate muscles further. Shoulder Impingement Issue - Someone on reddit suggested doing these things to fix it but I don't understand exactly what moves he suggested doing? we covered this exact topic. I totally understand I’ll get answers once the mri results come back. I too have shoulder impingement and dead hangs seem to help a tonexcept the bad shoulder literally feels like it is coming out of the socket in dead I started training for badminton recently and I got impingement. If you try anything, keep your shoulders down and back, probably much more than you think. I did not have a labrum tear I think. The impingement was particularly noticeable with bench press and OHP. It's not rocket science, but you also can't just cherry pick the 1-2 exercises you like and expect to see a ton Had bad shoulders since doing some digging before summer. Some days it is a dull aching, other days my shoulder's range suffers and I might have trouble lifting it overhead (one day it was painful to even use a keyboard). Now straighten your arms--that is, lift your forearms to match your upper arms. I started doing passive hangs and in about 2 weeks saw significant improvement and in about 4 weeks it was gone completely. Impingement is 90% a "my shoulder blade is doing the wrong thing" issue. 3 sets of 30-50 reps, not to failure for your rehab, and remove any aggravating exercises if you choose to keep going. Kirsch, and he hung for 30 seconds for 2-3 sets daily while he was in his 60's and 70's. It's usually an exercise and fatigue related issue and flexibility doesn't affect it all that much, perhaps unless you've lost range of motion. I know passive hang works well for a lot of people though-- we all have different shoulders, Stretch the pecs, stretch the lats, strengthen the rotator cuff muscles/mid-low traps/serratus anterior. See link below for some more in depth discussion: You’ll see a fair amount of advice to do these for shoulder health, but if you are already dealing with shoulder impingement and/or difficulty reaching overhead, be wary of overdoing this and exacerbating your condition. Hanging exercises will help your muscles to relax and reduce tension in your neck and shoulders. Band dislocates are great, as are cuban rotations, and I even used a shoulder horn for cubans at one point. Exercise has numerous benefits associated with it aside from physically looking and feeling better. Okay ive been to the doctor and confirmed it was a shoulder impingement, went to physical therapy and got a little bit better. Designed for baseball pitchers eith impingement and or SLAP / labrum tears, fixed my shoulder and gf shoulder after 1 or 2 weeks. They warned me that five years down the line the levels above or below could start giving me issues. There is a physical therapist near me who is an absolute prodigy. Most recently the Doctor offered me a cortisone shot or another go at physio. Or check it out in the app stores Like by nerding out or following a program or hiring a trainer we sorted out something that supported shoulder health and stuck to it. Over the years I have been doing more back exercises at the park because of that and stopped going to the gym. Suicide grip dead hangs are similar to a standard dead hang but you have your thumb over the bar with the rest of your fingers as opposed to under the bar in a standard grip. The only solution is to avoid movements that trigger pain and irritation in the area, and to find variations that don't. Bretzel 2. Minimal compensable rating for limitation of movement, which is what the painful motion principle would rate at is 20 for each for shoulder level. I have a shoulder impingement in both shoulders that really affects most workouts. Feel like deltoid smaller on one side as well. Aside form the hangs, I'm a huge fan of distraction+static hold. No idea what my shoulder problem is, regular doctors give me stupid reasons, (arthritis, puberty, etc). Kirsch, conducted research through a series of CT scans performed in 2004 to study the mechanics of the hanging exercise in the shoulders of live subjects. I went to a doc about my shoulder and they diagnosed it as shoulder impingement. And I’ve been really focusing on form and so now the inflammation is lessened but it went from like a 6 out of 10 to like a 3 or 4 after I workout. I may simply just die. Yet, all of a sudden, both shoulders hurt a hell of a lot if I sleep on either one. I don't know why. Please keep in mind however that these exercises were tailored to my symptoms and body - for example I have quite good It may be shoulder impingement. I do weighted dips, pull ups, and deadlifts 2-4x/week and climb 2-3x/week. Two months in, I am having trouble sleeping at night. I started getting shoulder pain about 5 weeks ago. friction then in that joint does not happen over the full surface of the joint. I recounted how my own personal experience with shoulder impingement, specifically subacromial bursitis in a previous article, so make sure you check it to learn how I developed the injury as well as a 5-step plan to overcome it. I then had to tuck my elbow into my side and pull my hand across my body into my stomach, and then turn around and do the exercise in reverse. Otherwise, limiting internal shoulder rotation usually helps. I had very similar pain in my shoulders, turns out it was shoulder impingement. A couple of months ago I began incorporating dumbell work into my routine and noticed my left shoulder hurting when I did overhead presses, even with moderate weight. true. Don't sleep on , do your rehab properly and back wayyy off. I'm also doing a lot of scapula mobility exercises once a week, plus mobility throughout the week, plus yoga. This has happened a couple of times now. Shoulder impingement that is. Shoulder impingement and dead hangs . I generally just can't fall asleep on my back or front. Reply reply 12 votes, 18 comments. I got a shoulder impingement after a pretty bad fall playing soccer. I tried fixing it myself using information from the internet, but it didn’t really improve much. His passive hangs prescription certainly helped fix my impingement. Edit 2: I am not super strong best bench 1 and 1/2 times BW. Just take a pull-up bar and hang on there for 30 sec or as long I have shoulder bursitis/bicep tendonitis/shoulder impingement (all the same thing from what I was told by orthopedist) and I did get an MRI to show no tears or anything. All I had for shoulders was barbell clean and press and push press because lateral raises for some reason give me impingement. John Kirsch, a shoulder surgeon, now suggests instead of shoulder surgery in his book “shoulder pain? The solution and prevention”. I’ve had it in both shoulders before and it’s very hard to actually try to climb hard without tweaking it further, so I basically just only did no-hangs or really easy climbing for endurance for the 3-6 months of PT that it took to fully heal Battled this for 3 years, really noticeable for me doing certain shoulder workouts or shoulder movements. look into scapular stabilization. Kirsch who suggested that 98% of shoulder pain can be cured with dead hangs. Based on my (amateur) research, impingement is caused by muscle imbalance, and the rear delt is often less developed. The issue has not been resolved for the last 3-4 weeks. Just got stretched out each time. It seems to be a combination of rotator cuff weakness, biceps tendinitis, and acromial impingement. One doctor described it as Supraspinatus tendonitis. I'll take 2-3 months off to heal, start climbing again slowly, and get my strength back over a period of 3-4 months. Get the Reddit app Scan this QR code to download the app now. Gut is saying it’s more but never had impingement before so unsure. Whatever you can handle. Diagnostic Code 5201 – Arm, limitation of motion of: 40/30% – to 25 degrees from side 30/20% – midway between side and shoulder level 20/20% – 6 days ago I was climbing and had a sudden sharp pain in my shoulder while resting. What are your go to exercises and manual therapy techniques for shoulder impingemeng If PT school failed to teach you how to manage impingement, of all things, then you need to file a complaint with the Dean of the University of St Augustine's accelerated online program for a fraudulent degree. Probably a super unpopular opinion here because it's Pavel's baby and half of the ubiquitous S&S but I'm not a fan of the exercise to begin with, putting weight at the end of a long lever like that and attempting to do a complicated movement requiring near perfect form and above average mobility moving the entire body, with a lot of time under tension, moving up 4 kg at a time Shoulder injuries are hard to fix for surfing it seems, at least for me. kirsch book “heal your own shoulder” his hanging regiment helped my shoulder impingements a lot It’s hard to describe but my shoulder feels more sturdy again. -Shoulder is front raises with thumb facing up, lateral raises that don't go all the way to 90 degrees, barbell shrugs with closer grip. I hope that helps a little. My best diagnoses is Impingement Syndrome, possible Bursitis. Maybe I pushed myself too hard with the PT. they'd be better placed to give you advice than reddit. I ask, because I know that dislocates are apparently well-known for causing labral tears, which is a different sort of injury to an impingement. Right now it actually doesn't hurt all that much. The pain would intensify with internal rotation od shoulder (while having arm in front of me) and when rising hand in front of me. Was doing 1 short heavy ruck and 1 long ruck per week. I fixed my impingement in a month by doing self myofascial release (chest, shoulders, back, pretty much everything above the hips), doing light weight exercises for the shoulder muscles, and mobility exercise. After some research online and a consultation with a physician I was confident it was shoulder impingement. That's where hanging comes in - some proponents claim that simply hanging from a bar can relieve shoulder pain, in addition to being a great upper I swim almost everyday and have had shoulder issues off and on which is a pretty common occurrence in the sport. I was doing all those exercises, but there was something off. Make sure your elbows are not hyperextended, just a small bend on them. I couldn't do dips at all because of shoulder pain and my shoulder used to ache when I was asleep. put a Impingement is often a result of shoulder anatomy, which there is nothing that you can do about. It’s already been 2 weeks now and I was set to start my 16 week cut on the 8th. Or check it out in the app stores The german hang puts the shoulder in extension and loads it pretty much your entire body weight, which is why most people should work towards a free german hang instead of jumping straight into it and risking injury. Think about pinching the shoulder blades together and pulling up from there with locked out elbows. I did physical therapy, rested and received a cortisone shot. Starting from a passive hang would naturally make someone rotate the I have had postero-superior shoulder impingement for coming upto 9 months now I’ve had an ultrasound so I know what it is and I was very active in the gym pushing 3 hours daily doing my workouts (I know I was overtraining I was trying to go for the British record bench press) when deadlifting just before summer holidays I badly injured my back so I didn’t train it for ages this Shoulder Impingement and weightlifting I know, that when it comes to your health first and foremost you should visit the doctor. If you can every day. ive been to a doctor and had physical therapy and hasn't fixed it yet. Thought I'd ask you guys, and I'll ask my instructors tomorrow, about any experience you have with shoulder impingement. View community ranking In the Top 1% of largest communities on Reddit. Combine that with bad posture from computers and phones as well as tight pecs and delts and your shoulders start to grind and get aggravated. However, a lot of shoulder pain will present in the delts area as the tendons attach there. Kirsch, the hang is good for people with shoulder impingement and even rotator cuff injuries. Took me about 8 months to resolve it. He says hanging from a bar properly can remodel the bones of the shoulder and provide more space for the tendons that are most often torn in a rotator cuff injury. 4. Shoulder injury- Dropping Bench? Hi all, Got a shoulder impingement which seems to be caused bench. If your shoulder pain is from impingement (and there are a number of different reasons your shoulder could hurt, even in the same places), then hanging from a bar along with strengthening your shoulder might help. Hanging from a bar isn’t a great shoulder warm up. 2 lbs Is relaxed/brachial hanging good for shoulder impingement and rotator cuff injuries? Many years before, I didn't know what relaxed or brachial hanging were. reddit's home for Was told have Calcific Tendonitis and impingement happened via X-ray. Shoulder impingement is a very common cause of shoulder pain, where a tendon (band of tissue) inside your shoulder rubs or catches on nearby tissue and bone as you lift your arm. Muscles / tendons can get stuck in the joint very easily when you twist a bit. Edit: also pausing for 2 seconds at bottom of bench press. Is there a clunking sound/feeling? It could be tendonitis, impingement, frozen shoulder, ac problems, rc tears or a labrial tear. The passive stretch it provides can help loosen and open things up, so I’ve Hanging from a bar with your arms extended overhead may cause the weight of your entire body to create a gentle pull on your shoulders. Image shows shoulder hiking and lack of something activating/shoulder joint rotating. Reply reply Then with one arm do some kind of sawing movement. Thanks to a PT giving me lots of exercises I’d do 15 minutes worth in every workout replacing ALL of my shoulder lifts that Get the Reddit app Scan this QR code to download the app now If anyone has had shoulder impingement and fixed it drop your favorite exercises in the comments thx Archived post. TREATMENT. power cleans (yesss power cleans) 4. I go to OTF 5-6 days a week and am not looking forward to taking at least a month off, but its better than being in pain every workout and struggling with rowing and shoulder exercises. I stumbled upon it after hearing its praises from MMA fighters and fellow rock climbers. I had a similar problem. 3 exercises I give almost all my impingement patients that reduces their symptoms within weeks, is exercises that work the serratus anterior, and middle and lower trapezoid. shoulder press with barbell (military press) 5. My shoulder has been ruined ever since and I obviously regret my decision (despite following all doctor's orders). I realised that a lot of my unilateral pullup training (typewriters etc. I've also had "clicking" in my left shoulder every time I did lateral exercises. It turned out to be a severe muscle imbalance. Keep it packed and hang stable without rotations, this (will also help develop more shoulder strength which is very good to In theory that idea still makes sense in my mind, but I don't know if I've just based that whole idea on shoulder impingement in the first place so now I don't know what ideas I can trust and what I can't. you said that you feel the pain when you are waking up, so i assume that you are probably sleeping on your side. " I would say I very rarely find just impingement in exam. If you take a break and your shoulder is feeling good remember to ease back into full training, start with high reps and work your way back up to strength range! Okay ive been to the doctor and confirmed it was a shoulder impingement, went to physical therapy and got a little bit better. Safe Each of my impingement injuries was the result of improperly engaging the shoulders and the heads of the Humerus when working with my arms over my head. It was pretty bad then to the point where simply turning my head caused pain. I am a big believer in hanging because it worked for me. Am a bit skeptical on the MRI showing anything unless it's like a true impingement of the spinal cord or something. Injury: supposed right shoulder impingement (physio diagnosed). Major pain found when doing Yocum test (hand on opposite shoulder, raise elbow and any form of chest press, shoulder press etc. Hi all. I've suffered with shoulder impingement the last few years and it's There is a video on YouTube called something like "these exercises cure 98% of shoulder impingement injuries. Just imagine a very long saw in your hand and go from straight arm all the way back. I have gained back a lot of pulling strength but pushups still hurt the shoulder, so I rarely even try doing them. Also bench press is a fucking huge factor for shoulder impingement. Then visualize lifting from your shoulders and back. The rotator cuff muscles prevent the humerus from gliding upward into the acromion. The official reddit and message board for Steven Low's site and books: Overcoming Gravity 2nd Edition, Overcoming Gravity Advanced Programming, Overcoming Poor Posture, and Overcoming Tendonitis. Impingement — this happens because the space between the top of your shoulder (acromion) and the rotator cuff tendons becomes smaller when you raise your arm. Retract your scapula, this prevents elevation of the 2. Hanging from a pull up bar daily opens up the joint space over time and also strengthening the tendons with resistance bands exercises is important. Kirsch's objective is mitigating shoulder impingement and frozen shoulders. Any tips or advice on how to help? Archived post. keep some “active” tone in your shoulders as you hang; hanging completely passively can come with risk. According to Dr. Not sure if you know what I mean. Do some hanging bar stretches everydaylike hang for up to 60 seconds. I’ve tried a number of self help approaches including hanging. If it’s weightlifter shoulder I usually have people just unload 20-25% and modify exercises to not go as far into range and avoid excessive shoulder horizontal abduction aka arm deep past shoulder for 3-4 weeks. Even though my shoulder is 100% now (it took about three weeks of hangs) I still do 3x1 minute hangs every day. What helps a lot is hanging as everyone says and I had a shoulder impingement on July 2nd as a result of road cycling. Nothing worked until I found this yoga/stretch video. Messed up my shoulder about 3 months ago during some routine incline bench. I frequently deal with impingement issues and I have RA and it affects my shoulders quite often. Pulling my shoulders back is when it hurts most. Recommended for shoulder impingement, Messed up my shoulder about 3 months ago during some routine incline bench. Impingement and bursitis in L shoulder too. My pt gave me strengthening exercises to do but when I brought up how I read that dead hangs help he said not to do them. Specifically: Stretching Posture Rotator cuff strengthening A friendly and uplifting community focused on Mind, Body, & Spirit Exercises, RESEARCH, NEWS, and helpful/motivating information and videos. She said no more pole/aerials/gym for 4-6 months. My left shoulder pops and creaks, sharp stabs of pain, hard to put on a jacket. But I’ve got some impingement and bursa pain flaring up and I’m just over it. 0 Shoulder mobility from flexible steel or Steve maxwell Particularly the running man, stand neutral and swing your arms in a very exaggerated motion like your running, let the momentum stretch your range of motion both ways, helped me a ton. If you put your arms in the "scarecrow" position, elbows lifted up but forearms hanging down, and shrug, you'll feel your shoulder girdle lift up. And do deadhangs. I still hang three times a week. Evolutionarily speaking, we were literally built to hang; it goes hand in hand with our physiology. I found these items on doing dead-hangs, where you basically just hang from a bar with your shoulders relaxed (up to your ears) Been doing it daily for two weeks now and it Shoulder impingement is a common one (and also often misdiagnosed as a catch-all type of diagnosis like tendinopathy), and there's actually several different types of impingement which We would like to show you a description here but the site won’t allow us. Unfortunately, I didn't have the information on hand about the nature of these surgeries. However, when we spend years and years hunched over, gravity, along with lifestyle changes, makes it easier for the shoulder to be chronically stuck in View community ranking In the Top 5% of largest communities on Reddit. Under grip dead hang. Try hanging from a bar to stretch the tendons and make more room in the shoulder This is called hypermobility and may be in the shoulder or all joints. I’ve been doing it for a week straight now and my impingement is almost gone I’d say I’m at 85%. This condition is becoming more and more common among young athletes and those suffering from hip Personally I deal with shoulder impingement, it’s far less of an issue now than it was a couple years ago when I got it. The proposed mechanism is creating space in the joint to avoid compression or Today we are going to discuss one of the simplest and increasingly popular forms of shoulder rehab — hanging. Work up to a 60 second hang with each grip. This is the tendon that’s mainly responsible for shoulder strength, mobility, and endurance. 3)One armed press ups against the wall. As far as "impingement. But I do recommend a physical therapist if you can. The rotator cuff is a common cause of pain in the shoulder. I have had postero-superior shoulder impingement for coming upto 9 months now I’ve had an ultrasound so I know what it is and I was very active in the gym pushing 3 hours daily doing my workouts (I know I was overtraining I was trying to go for the British record bench press) when deadlifting just before summer holidays I badly injured my back so I didn’t train it for ages this The day after workout I woke up with pain in front of my shoulder. akm llkmo pryyhb drpsg aobjmd ibwapkq qzsqk truii jpfcaa hcfcv