The Hamburgler
Spotter Loader
Alright, I haven't mentioned it too much before but I have pretty average shoulders that are inclined to impinge quite regularly and without warning - mainly doing bench press and upright rows (I no longer ever do the latter)
I've tried a few different things but it seems that whenever my shoulders are quite in a semi vulnerable position it flares up quite substantially, particularly if the joint is already quite tight
Point in case - pretty sure I strained a rotator cuff in my right shoulder pulling cables today at work. The cables fell off the cable tray, I caught them and basically it twisted my shoulder in the same manner that you'd do horizontal internal rotation (standing, elbow by side at right angle, move hand in) loading up the external rotators and bang, can barely move my right shoulder, cant do a front raise without grimacing (lateral not so bad), my anterior delt region is ridiculously tender if I poke around/try to massage and underneath my rear delt to the outside is also quite tight and tender
Anyway, my question is first - course of action in short term (I know most with say see a physio, and I'll probably be seeing mine at Melb Uni fairly soon anyway) but any general advice would be most welcome. Secondly is any preventative measures I can undertake to avoid this happening in the future - mainly dynamic strengthening exercises as opposed to rotator cuff isolation exercises
I've tried a few different things but it seems that whenever my shoulders are quite in a semi vulnerable position it flares up quite substantially, particularly if the joint is already quite tight
Point in case - pretty sure I strained a rotator cuff in my right shoulder pulling cables today at work. The cables fell off the cable tray, I caught them and basically it twisted my shoulder in the same manner that you'd do horizontal internal rotation (standing, elbow by side at right angle, move hand in) loading up the external rotators and bang, can barely move my right shoulder, cant do a front raise without grimacing (lateral not so bad), my anterior delt region is ridiculously tender if I poke around/try to massage and underneath my rear delt to the outside is also quite tight and tender
Anyway, my question is first - course of action in short term (I know most with say see a physio, and I'll probably be seeing mine at Melb Uni fairly soon anyway) but any general advice would be most welcome. Secondly is any preventative measures I can undertake to avoid this happening in the future - mainly dynamic strengthening exercises as opposed to rotator cuff isolation exercises