Hey guys. I'm almost positive i have a protracted shoulder girdle as well as a winging scapula. I also suspect shoulder impingement, bilaterally but more on the right side (same as the winged scap).
Here's the cause for my suspicion:
My shoulders have always "clicked" during overhead reaching. I'd never really thought about it much, as my joints are kind of crappy all over. However, when i first began working out earlier this year, i experienced a peculiar burning sensation and loud snap/crackle/pop when attempting to do my shoulder presses like this http://www.exrx.net/WeightExercises/Del ... Press.html
. Needless to say, i stopped doing them like that. I found that if i tucked my elbows and squeezed my shoulder blades together, i experienced no pain and only an almost imperceptible "click" in my right shoulder. I began doing my dumbbell floor presses in a very similar manner. I've since seen these techniques validated by several sources.
I've read the NMN series, the Shoulder Savers series, and several other related articles on T Nation, as well as the pertinent resources on the main ExRx website. Based upon these sources, my shoulder pre-hab routine consists of the following:
1) resistance band exercises/stretches (external & internal rotations, pec minor stretch, facepulls, behind the neck pulldowns, and basically this http://www.exrx.net/WeightExercises/Del ... aises.html
2) scapular push-ups & dip shrugs
3) various rows, including rear delt rows
4) some other modifications to my normal routine, including an increased emphasis on pulling and a decreased emphasis on pushing. I've only been doing my dumbbell floor presses once every few weeks, for maintenance purposes. I continue to do a healthy amount of pulls/chins.
My question for you is this: do i need to be doing anything like supraspinatus strengthening to specifically address the impingement? I do experience a small amount of crepitus in my right shoulder when i do regular lateral raises, and the "empty can" variety gives me pain and is definitely a no-go.
What do you make of this? http://www.ncbi.nlm.nih.gov/pubmed/19812522
It would seem to suggest that one can exercise the supraspinatus adequately with only external rotations, but i thought the supraspinatus was an internal rotator. The abstract states that the recordings were taken during isometric contractions rather than throughout the range of motion -- is that perhaps relevant?
For reference, here's the equipment at my disposal:
1) dumbbells + EZ curl bar + weight plates
2) a couple resistance bands
3) a pull-up bar, and some olympic rings which i hang from it