alot of popping, cracking and some pain

[JasonJones]

Do you have a shin day?

JJ hasn't written a bad post yet.

Just trying to live up to your standard, Doc

[stharrison]

Yeah I haven't had shoulder day in 3 ish weeks now, doing more upper back and a nice amount of posterior now. Not feeling much better though.

[JasonJones]

Yeah I haven't had shoulder day in 3 ish weeks now, doing more upper back and a nice amount of posterior now. Not feeling much better though.

Well, if you did something to your shoulder — and I'm not saying you did — it could take a while to heal up before it's ready to bear weight. If you didn't, and you have the imbalance(s) I suspect you do, it's going to take a long time to iron them out. You didn't develop them overnight, they would have come from years of too much chest and not enough back, or years of sitting in front of a computer or behind the wheel. Take your time to ease back into some overhead movements. Remember, time is the one resource you do have.

[stharrison]

What do you think about these for posterior? http://www.youtube.com/watch?v=w_Y4d08-EOs" onclick="window.open(this.href);return false;
I need a good workout for posterior to even out the imbalance which I have.

How does this sound:
Rear delt flys
Barbell rear delt raise
Face pulls
Then the exercise above?

[robertscott]

don't get so fixated on rear delts, yeah you need to work them but you don't need to gear the entire workout towards them. You CAN if you want, but it's not necessary.

I would just do:

Pull ups - 5 sets whatever rep range you can manage
Dumbell Row - 5 sets 8 - 12 reps
Face Pulls - 3 sets 12 - 15 reps
Curls 3 sets of 8 - 12
Rear Delt Flyes 3 sets 10 - 20 reps

boom! That should do it.

oh and I don't really like the look of that exercise you linked to...

[stharrison]

I'll avoid that exercise then. Going to the gym tomorrow, gonna give that a try. Please can I have some advice on form for rear delt flyes, wanna make sure I'm getting them right.

[robertscott]

for rear delt flyes, just lie face down on a bench set to a slight incline and lift your arms up and down. Impossible to do them wrong really

[stharrison]

Slight bend in the elbows?

[robertscott]

if you like, just be consistent. Don't lift the weight with straight arms one week then lift a heavier one with bent arms and tell yourself you've gotten stronger.

I personally do them with a very slight bend in the elbows

[stharrison]

Got an update on the shoulders, been doing upper back and bringing in some light posterior work when a can and the shoulders are feeling nice. And the diesel crew shoulder rehab is great, can't explain the results I've had using that, no more shoulder pain at all, there's a slight bicep tendonitis which I kinda expected from a previous injury, but should be all good in a week - ish!

[stharrison]

Just a quick question, what weight do you guys do on facepulls if your doing say 8-10 reps? I can do 3x8 at 15kg. I was just wondering because thats lot higher than anterior raises or lateral raises, so I'm questioning my technique....I'm assuming upper back comes into it.....

[stuward]

They're not really comparable to raises since you do them with your elbows bent and the movement arm is shorter.

[stharrison]

Howdy, got a couple more questions so thought I'd bring it up in this topic...........

I've got a couple of pops in my right shoulder, the specific pop occurs when doing the first exercise on this website First exercise

I've got pops and grinds in the same shoulder when I put my arm out horizontally 90degrees and just twist, if keep twisting and bring my arm in front of me it goes away, but the further I push my arm/shoulder behind me the worse it gets, e.g. more grinding and popping and louder. My left shoulder has one weaker pop when my arms all the way back, but its nothing compared to the right. All the pain has gone from before.
Also, when doing the machine delt row I had a some wrist discomfort on my right side, and face-pulls a wrist/forearm pop.

Now I know you aren't doctors (maybe someone is) but I'd thought I'd come here before for some home advice, tips and ideas before I will probably go to the physio.....
My guess, a rotator cuff problem? Affecting everything from one knot or something, wild guess a suppose.....

On a different note, Facepulls - I'm seeing different technique everywhere I look, the one I've been using is this http://www.youtube.com/watch?v=cltbm45MjlU" onclick="window.open(this.href);return false;

Thanks!