sorrness in teres from both push and pull work

[tkdmom]

Hi, if this has been addressed before please forgive the question again. When I do both the pull and push work in the 1st class program, the back of my armpit/shoulder is sore. It happens every time I train upper body. I pull the shoulder blades in on back work so I'm not just using my arms. I check my grip on both push and pull. I have pretty good posture and body awareness, but I've never had this pain before. The next day, my shoulders are stiff and it hurts to clasp my hands behind my back.

Any insights into something I could be doing wrong? I've been lifting weights for a few years so this is puzzling.

Thanks.

[Toodokan]

Hi, if this has been addressed before please forgive the question again. When I do both the pull and push work in the 1st class program, the back of my armpit/shoulder is sore. It happens every time I train upper body. I pull the shoulder blades in on back work so I'm not just using my arms. I check my grip on both push and pull. I have pretty good posture and body awareness, but I've never had this pain before. The next day, my shoulders are stiff and it hurts to clasp my hands behind my back.

Any insights into something I could be doing wrong? I've been lifting weights for a few years so this is puzzling.

Thanks.

Hello

It seems like a flexibility issue, considering you have been lifting for years. Do you stretch before you exercise or after? (Or both). Combined dynamic stretching (moving limbs for xx reps) and static/passive stetching (just holding a position for xx seconds) can help. It's also a bonus to do especially dynamic stretching before bed, with a bit of passive stretching, for 5-10 minutes, around 4 times a week - which can help one also sleep like a baby.

You can find these type of stetches on you tube. If I have triggered a possible answer for you in regards to flexibility, it might be worth taking a week off training all together and just do stretching as much as you can do - for injury prevention purposes - then see how you go the following week with push/pull.

Cheers
Josh

[bark50]

There are a couple things I've read about handling shoulder strain in general during bodyweight exercises, although what I read wasn't specifically applicable for teres pain: (1) For push exercises, keep your elbows as close to your body as possible. (2) When you're at the point in the pull exercises when your elbows are fully extended, don't hang loosely so the shoulder joint is completely stretched out. Rather, use the stabilization muscles of the shoulder girdle to keep the head of the humerus snug as much as possible in the scapular socket.

I read this stuff on the internet, so remember the source and take it for what it's worth!

[tkdmom]

Thanks to both of you. I've been careful about my elbows and warmed up with a bit more stretching. Haven't had any issue since. I appreciate the help!