Stretching & Flexibility/Lifting problems


First of all, I would like to thank you for taking time to answer my question.

I am a recreational bodybuilder working out since last 4 years. I am gaining muscles and burning fat.

Recently I encountered these two problems on my Right side:

1.   There is a stiffness in the right shoulder joint. It does not hurt normally. Only when I lift heavier weights I feel it. Mainly during, bench press or dumbbell flies. The stiffness is very much inside the joint, close to place where the bones meet. It is not in the muscles. I am not being able to lift properly because of this. It had been a more than a month. I am stretching it regularly but no relief. I remember having this problem back when I started. But then, it was there for a couple of week only.

2.   The bicep muscle of my right hand is sore. It hurts when I lift (it do not hurt otherwise). Strength is much reduced. I am not working the biceps now, allowing it to relax. But it is affecting my Chest, back, and shoulder workouts as well.

I am taking a protein supplement (Ultimate Nutrition: Prostar), it should have repaired the muscles. But it had not.

I am 35, male. Can you please indicate some corrective measures.

Hi Milind,

Thanks for your inquiry. It's a pleasure to help and I hope the following is beneficial.

From your description it sounds like a simple case of over-training, which has resulted in some inflammation of the joint. Have a read through the article at the link below for more information about over-training and how to avoid it...

In the meantime, immediate treatment is rest and ice for 48 to 72 hours. And then move onto heat and massage. Take a look at our article: Pulled Muscles, Scar Tissue and Re-Injury...

It goes into a lot of detail on how to treat soft tissue injuries (like muscle strain and inflammation) and will help to answer any questions you might have about the treatment process.

I hope the above has been helpful. For more information on stretching, flexibility and sports injury management, visit Injury Fix.

Brad Walker
Founder & CEO
Injury Fix™

Stretching & Flexibility

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Brad Walker (The Stretch Coach)


I'm more than happy to answer any questions relating to stretching, flexibility and sports injury management. Including how to use stretching to improve your athletic performance, prevent sports injury and aid in the recovery of sports injury.


I'm an internationally recognized stretching and sports injury consultant with more than 20 years of practical experience in the health and fitness industry. I'm also the founder of the Stretching Institute and

Sports Medicine Australia

I've written 5 books on stretching, flexibility and sports injury, including... The Stretching Handbook (ISBN: 978-0958109338), The Anatomy of Stretching (ISBN: 978-1556435966) and The Anatomy of Sports Injuries (ISBN: 978-1556436666). Plus, I've had numerous articles published at, and

I'm a health science graduate of the University of New England, with post graduate accreditation's in athletics, swimming and triathlon coaching. I've worked with elite level and world champion athletes and I've lectured for Sports Medicine Australia on sports injury prevention and treatment.

Past/Present Clients
I've worked as assistant coach to Miles Stewart (World Champion Triathlete) and Mick Doohan (World 500cc Motorcycle Champion). Plus I've worked with countless other athletes from sports as diverse as roller-skating, squash, and cycling.

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