Shoulder pain, static hold

[Kenneth Dudley]

I'm not particularly far along on ring work. I've dabbled, just bought the foundation series and handstand one. This particular type of pain has (in the past) made my shoulder non-functional for months. This time I want to figure out what I can do about it.

 

I try to follow the instructions for ring work as laid out in Pg. 74 of BtGB. I can hold a straight/locked arm static position with my thumbs rotated outward, pulling my shoulders back. During the hold I have no pain.

 

When I come out of the position (or for a few seconds thereafter) I have a rather sharp pain in both of my shoulders. It feels "deep" and "in the middle" just above the deltoid. If I keep up training a static position the pain will build until it hurts whenever I move my arms.

 

Any suggestions for what is going on, or what I'm missing? I don't find the static hold excessively challenging while doing it, but I find it isn’t wise for me to attempt it long term. I'd like to work my way out of this issue if I can, or better focus on prevention in future.

[FREDERIC DUPONT]

You are likely impinging the sub-acromial space and compressing the subscapularis tendon, some nerves, some blood vessels, and quite a bit of other important things that pass through that space. (look it up)

You are not ready for ring work, your shoulders are not stable or strong enough yet.

 

For straight arm work, you would be better off to start with parallel bars holds for time

 

Ideally, you would take a closer look at the foundation one program.

[Keilani Gutierrez]

I get a similar feeling in my right hip joint. I have quite a bit of lower cross syndrome going on that is being worked on with the F1 mobility and Str elements but something that can go a long way is to do some prehab lower cross/upper cross work to open you up for the real work. 

 

what i mean by this is that our bodies, when weak or strong, make a shape that make functions possible. preferably we want a shape that facilitates movement without pain. 

 

yes, you can do RTO Support but the "shape" your body takes to make that position possible is doing more harm to you right now than good, as was my case as well. i've said many times on the forum that my body has gone through a beating(not so grave as it sounds) and then done zero mobility work and zero rehab work when injuries were sustained.

 

this is why my "shape" was not optimal for GST at the level that i commenced it and neither are you. take a step back from the ring work, do rehab/prehab and mobilization routines for your upper body, spine and lower body. you might not think it but you are getting stronger by doing this because you are causing muscular adaptations where you need it and muscular diminutions where you don't need as much. 

 

my legs are very strong for someone who doesn't lift, but my hip girdle is not fit for single leg work. as soon as i started working the proper progressions of SLS I noticed that my volume for Single leg Squats dramatically dropped from now engaging a proper shape that NOW i understand is not fit for single leg work. 

 

take a picture of your body while sideways, make a line to what muscles are strong and weak in your mind and you'll see what i mean. here's a link to help you with that. 

 

http://coachrouse.files.wordpress.com/2011/10/jandasyndromes.jpg

[Kenneth Dudley]

Thanks so much for the replies! I'll try to be more aware of my bodies coping mechanisms. I looked up subacromial impingement, kind of a horror story in itself!

 

Thanks for the suggestions. I'll keep faith with the foundation courses with new confidence.

[Joshua Naterman]

You are likely impinging the sub-acromial space and compressing the subscapularis tendon, some nerves, some blood vessels, and quite a bit of other important things that pass through that space. (look it up)

You are not ready for ring work, your shoulders are not stable or strong enough yet.

 

For straight arm work, you would be better off to start with parallel bars holds for time

 

Ideally, you would take a closer look at the foundation one program.

Supraspinatus tendon, not subscap. He could also be getting the bursa.