Weak Shoulder

Supercell

I slipped going down steps on a frosty morning a few years ago and landed heavily on my right shoulder, hurt like hell for several weeks afterwards (couldnt raise my right arm at all for about 3 weeks afterwards) and to this day is still weak though I have full motion and am pretty certain nothing was broken (have broken an arm, leg and a bone in the foot before so know what broken feels like!).

However its still extremely weak on that side, I suppose that I should have gone to the doctor at the time but didnt as I fell a few weeks before that on my ass and went to the A&E for xrays and nothing wrong and felt like a right twatto (in retrospect should have gone anyhow).

When I broke my leg it was totally wasted away when the cast came off and the physio gave me specific excercises to build it back up which worked fine.

For a weak shoulder what would be good excercises to slowly build up strength so eventually I can get back to the benchpress etc. ?

Its several years since this happened so safe to say any healing that was going to happen has hapened by now so probably just need build it up again.

amazingemmet

Personally i'd go to a physio just to get it checked out as by your description it seems like you done some damage to it.

As for exercises avoid machines and i'd reccomend db military press, db row, chin ups plam facing away grip, short arm hangs its when you get into the top of a chin up position and just hold it.

ronbyrne2005

try doing light exercises such as lateral raises and dumbell presses ,use a light weight such as a 2litre bottle of water,also use one of those big elastic bands for working other parts of shoulder(they are a few euro in lifestyle etc) you can find the necessary exercises on google,do high repititions and after do stretchs .if these exercises help keep increases weight etc if not see a physio.

Dragan

I would suggest you do L-raises, in all positions, to work on the inner shoulder itselfs. I imagine the problem does not like with any of the deltoids, and if you build up the strenght in this muscles it will only stress the problem area more.

I would suggest you see a physio to find exactly what the problem is. For the L-raises, go to www.bodybuilding.com

Supercell

Hmm, concensus of opinion is see a physio before exercises, dont know what they can do for me so long after the fall, but I suppose its sound advice, I'll do that and if they give me the all clear will try out the exercises as suggested

Is it possible to just look up a physio in the yellow pages and arrange an appointment or do they work on a referral system like doctors and dentists?

amazingemmet

You can just book an appointment