Listen to the experts then listen to your body
Many people who are north of the equator in years suffer from this - many from activity and many from lack of same - others from age. With the net, social media, Google etc. there is a ton of information out there - just look. Amateurs immediately say "Rotator Cuff" - not always the case. The people I have researched acknowledge that this is a very general term and the pain I feel could be one of many things, all part of the shoulder.
I printed out PDF's from Chiropractors, medical groups and associations and other places. I now have more exercises and therapy to try than there are hours in the day. There is a set of 18 I did religiously for about two weeks which took a good 1 1/2 hours to complete - made things worse. I even went to my GP who has worked with pro sports teams.
Here is one thing I am passing on today. I heard from several people who were where I am now but have recovered - I am overdoing things. The first reaction if you normally work out at a gym is that using no weight or working up to 3-5 pounds seems ridiculous when you might normally lift 25-35 lbs. with your arms. It is not.
Many of the legitimate websites say the same thing - for a long time light weights only , if you use any at all. We tend to forget that over-lifting probably hurt us in the first place. So here is an unprofessional list of 10 conclusions:
1. At all times if it hurts - STOP. Use less weight or no weight. If it still hurts ignore this exercise until you start to feel stronger and there is no pain...
2. From the many exercises you will collect choose only a dozen or so that did feel good. Maybe they relaxed things or let you know there are muscles you have NOT been including before.
3. No more than 30-40 minutes per session.
4. Include any stretches first.
5. Vary them up a bit each session.
6. Do not lift any heavy weights even if you think your shoulder is not involved. For almost anything above the waist or involving lifting with the hands, your shoulders are involved.
7. Many gym rats develop the large shoulder muscles for appearance but are not even aware of the others or how to strengthen them. This ADDS to the problem and might be what hurt you. It is like driving a car with one tire way over-inflated. It will lead to trouble.
8. It will take weeks to get better, if you ever do.
9. Go to a professional to see if you are trying to fix the wrong problem. It could just be arthritis for example.
10. Posture is important. Many years ago I focused on walking tall - shoulders back and not slouching. Since I have retired and am at a PC many hours daily, I am not as focused on this.
Lastly none of this will work without the willpower to do them regularly.
Here are a few of the sites I visited:
Best Rotator Cuff Strength Routine At Home - YouTube (Dr. Kristie Ennis)
#thebrewsterblock
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