Expert: Scott F. Gillman, DC, DACBSP - 2/27/2009

Question
For a long time now I have a shoulder pain, Its on my left shoulder, and it feels like its beneath the middle deltoid muscle. I weight traing regularly, and before my shoulder workout I make sure I stretch correctly and my shoulder workout routine consist of the following execises (from first to last performed):
1) Dumbbell Presses
2) Lying Dumbbell presses (palms faceing each other, and elbows bent next to body)

3)Pec Dec Rear Delt Laterals, and finally Low Pulley Lateral Rises

the problem is that any excerise with weight i attempt where I have to raise the lateral to the sides of my body i get this sharp main. (it feels like some sort of inflamation because with low reps exercises the pain does not comes as quickly as with high reps)

so the question is, what can I do to reduce the pain and what exercise can I attempt instead of the lateral raises ?

thanks a lot, Jonathan Davis

Answer
Jonathan,

It sounds like you are developing an anterior shoulder impingement syndrome.  I would avoind dumbbell presses - I'm assuming you mean overhead or "military" presses.   This jams the shoulder AC joint and can pinch tendons that pass between the ball/socket and AC joint of the shoulder.  I would suggest spending some time doing reverse fly reps with dumbbells, with torso bend to horizontal, and with the focus being the interscap muscles.  Don't row!  Fly!   Also, to cable-pull shoulder extensions: you can pull a bar to your waist, or, better, pull one cable or elastic back behind you (this engages the lat's, long-head triceps).   Avoid benching or heavy dumbbell chest/pect presses as this often can provoke the shoulder.  Look in the mirror: all the muscles you don't see are the ones to focus on. This means scapular stabilizers (traps/rhomboids/lat), neck/back erectors, butt, ham, calves...  When you get good at these, to "scaptions" instead of lateral raises.  Lift dumbbells in 45 degrees up and away from you, e.g. not front, not lateral, but in between. Hold the dumbbells with thumbs pointed up, and do not lift higher than your nipples. You are lifting in the plane of the scapula (or the scapular plane instead of a frontal or sagittal plane).  You can then build in more shoulder exercises over time.  Ask a trainer to show you scapular stabilization exercises (there are more than I can type here...).

'Hope this helps.

Dr. G