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I was told that my chest was too strong for my rear delts and rhomboids.
Chiro gave me a bunch of exercises.
Also mine was out of place for almost a year. Believe it or not, the chiro put it back in and it popped. Since that date my shoulder has been progressivly better.
If it is rotator then a layoff will fix 90% of all rotator problems unless they are torn and need to be attached.
You will need to do a couple of exercises to aid in the recovery.
But first you just might have to layoff bench, inclines and military presses.
6-8 weeks for recovery but it probably will be a bit longer than that.
Dont do anything that aggrivates it or hurts to do. This will just prolong the injurt another 6-8 weeks.
Sorry bro, I tried to push through it and it only got worse.
Mine kindof felt like a shock and then I would lose my strength in the right arm.
Got to a point when I was washing my hair it would hurt or wash my hands would hurt too.
Ok, onward and upward.
Exercises to do:
1. Do 2 thickening exercises for back. This will strengthen the opposite muscles that you are doing for your chest.
2. Stand in the corner of your room (back against 2 walls) and raise your hands like you are going to bench. Let your back go into the corner of the walls then push with your elbos away from the wall like doing a reverse pushup but standing.
This will help strengthen rhomboid and rear delt. You can do this in your home and do 1 set of 10 every day.
3. Grab the pulldown bar and stand up using strait arms (shoulder width) and with really light weight like 30 lbs and do like 20 reps. Keep arms strait and let your arms go up then down (strait arms). You will feel it in your back some but we just want to use light weight so the primary muscles dont overpower the secondary muscles then just defeating the purpose of the thearapy.
4. rotator exercises using really light weight.
if you need help here I will send you to a site that is really good.
Other than that time will heal this wound. The longer you try to push through it the chance of getting a full tear then this will require surgery.
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