Shoulder Pain on cycle.......NEED HELP

[ma_fighter]

Yeah, def play it safe bro.
The muscles in the rotator are tiiiiiny and very prone to injury.
All you can do now is rest and let it heal, this will most likely take a while.
And when you eventually get back to training, be very easy on your shoulders, and do exercises to strengthen the rotators.

Find out what exercises work for you, and which ones you have to skip or modify. Do this with a light weight and a spotter.

I can give you a few examples of what I've had to do:

Benchpress
Cant go very heavy anymore, and all my lifts have to be to my sternum. I also dont go too deep, I try to stop when my elbows are in line with my shoulders, and not let them drop below this point.

Shoulderpress
Wont even work every time, but when they do I do 'em sliiiighly in front of my body, using a position with a bit less incline then usual.

Flys
Flat on the floor every time! That way I cant overextend, this also feels better then benchpress on my shoulder.

Side lat raise
Theese hurt quite often, so I tend to do.. upright rows? can that be what its called? I pull dumbbells up towards my chin, stopping before my elbows go above my shoulders.

And always ALWAYS keep shoulders back and down.

Poor posture also have a negative impact on shoulders, If you've done too much Pecs in your days so your shoulders are hunched over, or rolled forward, this puts your shoulder in a bad position. Should this be the case, then you need to back off doing pecs, and build up your back to get your muscles balanced properly.

I hope you get better soon man, keeping fingers crossed it's nothing too serious!
/Maf

[Perseverance1]

Yeah, def play it safe bro.
The muscles in the rotator are tiiiiiny and very prone to injury.
All you can do now is rest and let it heal, this will most likely take a while.
And when you eventually get back to training, be very easy on your shoulders, and do exercises to strengthen the rotators.

Find out what exercises work for you, and which ones you have to skip or modify. Do this with a light weight and a spotter.

I can give you a few examples of what I've had to do:

Benchpress
Cant go very heavy anymore, and all my lifts have to be to my sternum. I also dont go too deep, I try to stop when my elbows are in line with my shoulders, and not let them drop below this point.

Shoulderpress
Wont even work every time, but when they do I do 'em sliiiighly in front of my body, using a position with a bit less incline then usual.

Flys
Flat on the floor every time! That way I cant overextend, this also feels better then benchpress on my shoulder.

Side lat raise
Theese hurt quite often, so I tend to do.. upright rows? can that be what its called? I pull dumbbells up towards my chin, stopping before my elbows go above my shoulders.

And always ALWAYS keep shoulders back and down.

Poor posture also have a negative impact on shoulders, If you've done too much Pecs in your days so your shoulders are hunched over, or rolled forward, this puts your shoulder in a bad position. Should this be the case, then you need to back off doing pecs, and build up your back to get your muscles balanced properly.

I hope you get better soon man, keeping fingers crossed it's nothing too serious!
/Maf

Thanks bro, I'm def gonna play it safe...screw my cycle I am much more worried about the long
Term than the short term...

I'm not going to try and lift anything until mid next week at the earliest (if it feels good).

What I would like is if someone knows some good exercises that don't put any strain on the shoulder...anything for arms, back, or chest would be very very helpful.