That Stabbing Pain Behind My Right Shoulder

[Hungary Jack]

I'm glad I'm not old.

If you are lucky you will be someday.

[vinsanity]

I'm glad I'm not old.

If you are lucky you will be someday.

Only the good die young.

[Hungary Jack]

The vast majority of shoulder pain is due to muscular imbalances in the joint. This develops typically from "overuse", though I use the term lightly. But whether it's years of pressing 300lbs, throwing baseballs at full speed, swimming miles and miles, or perhaps even jerking off, the overwhelming culprit is the frontal delts becoming too strong for the rear stabilizing muscles that help flatten the shoulder blade, stabilize the joint, and keep the humerus locked into the socket. The shoulder blade flares out, the joint changes shape, and the upper arm bone starts grinding forward in the shoulder, resulting in a condition known as impingement (it really hurts to raise your arm or lift overhead) and in extreme cases leading to tears in the rotator cuff.

The best thing you can do is regularly strengthen the rear stabilizers, including the rhomboids (they hold your shoulder blades down and in place) the external rotators (throwing, swimming, lifting, etc. primarily develop the internal rotators).

The problem is you have to stay on top of this almost daily if you have really been doing a lot of athletic stuff (or jerking off violently).

[jim]

I guess. But my shoulder is so bad I'm literally deformed. When I take my shirt off my right side and left side don't look anything alike. There isa big knot on the right shoulder, it's lopsided, and when I lift my arms up in sync the right side uses like my neck muscles while the left just uses the shoulder.

[Hungary Jack]

I guess. But my shoulder is so bad I'm literally deformed. When I take my shirt off my right side and left side don't look anything alike. There isa big knot on the right shoulder, it's lopsided, and when I lift my arms up in sync the right side uses like my neck muscles while the left just uses the shoulder.

Yup. Your right trap is contracting to elevate your shoulder because the cuff is inflamed, impinged, and possibly torn. Your trap is constantly working to stabilize the shoulder to prevent movement (pain) and thus you look like the Incredible Hulk on that side of your neck.

I would suggest dedicating yourself to PT--several months of it, and then continuing on your own. It will take a lot of consistent work, but you can re-establish the proper shape of your shoulder and relieve a lot of the pain and malfunction. I have with my left shoulder, but now I am contemplating another surgical clean-up of my right side (probably have bone spurs, impingement in the AC joint, and maybe some minor tears in the cuff). It can make a big difference.

[AWvsCBsteeeerike3]

The best thing you can do is regularly strengthen the rear stabilizers, including the rhomboids (they hold your shoulder blades down and in place) the external rotators

Howdo you strengthen the rear stabilizers?

[Hungary Jack]

The best thing you can do is regularly strengthen the rear stabilizers, including the rhomboids (they hold your shoulder blades down and in place) the external rotators

Howdo you strengthen the rear stabilizers?

The rhomboids are hard to target, but I advise a couple things.

First warm up by sitting kneeled on your heels, torso erect. Looking straight ahead, bring your hands together in front of your chest and reach to the ceiling, concentrating on holding your shoulder blades back and in while your frontal delts do most of the work to elevate your arms. Extend your arms, hands clasped, to a full position and hold for a second. Release your hands and slowly lower your arms directly straight out on each side in a broad sweep, concentrating on those shoulder blades being locked down. Exhale as you descend. Repeat this yoga move about 10 times to get used to the feeling in your shoulders.

Lie on the floor on your side, with your affected arm lying along your torso. Grasping a 5lb dumbell, angle your forearm 90 degrees so that it falls in front of you while your elbow remains tucked along your waist. Envision your shoulder blade pinned back, pulling your upper arm in and back against your torso in a very stable position. Now elevate the dumbbell, palm down facing the floor, from the floor as your rotate your forearm arm toward the ceiling, elbow still fixed against our waist. Your upper arm should not move. Rotate the weight up and out as far as your arm can go. Do 3 sets of 20 or so. That strengthens your external rotators while you flex your rhomboids.

Next, do some "snow angels." Lie on the floor. Be sure you have some space. Extend your arms, palms up, out to the sides. Pinch your shoulder blades back so that your upper arm, elbow, forearm, wrist and top of the hand are touching the floor (this may take some effort, so really try to pull your shoulder blades back and in without arching your lower back).

Now slowly sweep your arms toward your head like a snow angel movement, always keeping contact with the floor. When you arms reach overhead, hold for a count of 3 and slowly lower them. 3 sets of 10.

When you get better at snow angels, you can do them against a wall while doing a wall seat. This is the advanced version.

Do this everyday (about 15 minutes) and your shoulders should feel significantly better.

[jim]

I have a laundry list of stuff the PT gave me that I do regularly, alot with a band. I think it's helping but these exercises don't re-attach things, and that is the problem. I have stuff torn away from the place where it is supposed to be attached, and having the muscles do all the work that other body parts were intended helps but doesn't fix it.

[Hungary Jack]

torn labrum?

[sighyoung]

[SHOW]

Just accept that you aren't very popular.