I've developed a pinchy feeling in the front of my shoulder, especially when lifting my arm overhead (like in an overhead press). Physio thinks it's mild impingement. What's the smart way to train around this?
Impingement is a "space" issue. Your rotator cuff tendons are getting pinched.
1. STOP doing anything that pinches (e.g., upright rows, behind-the-neck press).
2. Work on Thoracic (upper back) mobility. A stiff upper back makes your shoulder do all the work.
3. Strengthen your rotator cuff *externally* (band pull-aparts, face pulls).
1. STOP doing anything that pinches (e.g., upright rows, behind-the-neck press).
2. Work on Thoracic (upper back) mobility. A stiff upper back makes your shoulder do all the work.
3. Strengthen your rotator cuff *externally* (band pull-aparts, face pulls).
Face pulls. Every single upper body day. 3 sets of 15-20. And switch your bench press to a neutral grip (dumbbells) or a closer grip for a bit. Wide grip can aggravate it.
As a swimmer, this is my life. It's a muscle imbalance. We're all internal rotators. You need to hammer your external rotators and your mid/lower traps. Y-T-W-Ls are your best friend.
This is a goldmine. Face pulls, Y-T-W-Ls, and T-spine mobility. I have a clear plan. Thanks so much.