How to correct an imbalance in my upper back area, due to an injury?
April 15, 2009 7:26 PM Subscribe
Due to an old shoulder injury, my right upper trapezius is a good inch lower than my left. Are there any bodyweight exercises I could do to fix this?
Some background:
I had two separate surgeries, few years apart to repair a glenoid labrum tear in my right shoulder. The last surgery was approximately four years ago and ever since I have had no problems with stability or range of motion.
I have been through several physical rehabilitation sessions and I am in a decent shape as I work out regularly with bodyweight exercises (decent as in I can do 50 continuous push ups, 100 squats, 8 pull-ups....erm, working on the last one). I also do Yoga and stretch regularly.
However I always had issues with right side of my neck/back area, where it usually feels weak and tight. I've tried stretching, but it was not until recently that I noticed that my right upper trapezius (the area where the trap meets the neck) is literally, a good inch lower than my left trap and my right shoulder/chest falls slightly behind the left...as if my chest is torqued to the right.
My guess is, because of my injury, I developed an imbalance in my shoulder girdle/back muscles.
So what kind of exercises I can do to "correct" the imbalance? Are there any bodyweights exercises I can do? (As I don't have gym membership nor the equipment due to me being poor, which means I can't afford specialists neither).
Some background:
I had two separate surgeries, few years apart to repair a glenoid labrum tear in my right shoulder. The last surgery was approximately four years ago and ever since I have had no problems with stability or range of motion.
I have been through several physical rehabilitation sessions and I am in a decent shape as I work out regularly with bodyweight exercises (decent as in I can do 50 continuous push ups, 100 squats, 8 pull-ups....erm, working on the last one). I also do Yoga and stretch regularly.
However I always had issues with right side of my neck/back area, where it usually feels weak and tight. I've tried stretching, but it was not until recently that I noticed that my right upper trapezius (the area where the trap meets the neck) is literally, a good inch lower than my left trap and my right shoulder/chest falls slightly behind the left...as if my chest is torqued to the right.
My guess is, because of my injury, I developed an imbalance in my shoulder girdle/back muscles.
So what kind of exercises I can do to "correct" the imbalance? Are there any bodyweights exercises I can do? (As I don't have gym membership nor the equipment due to me being poor, which means I can't afford specialists neither).
Shrugs are generally the workout for traps. This is an excellent site for bodyweight workouts and tips on making your own equipment.
posted by scarello at 7:33 PM on April 15, 2009
posted by scarello at 7:33 PM on April 15, 2009
You should clear everything with a physician first - not at any great level specificity, more along the lines of "Am I OK to do intense weightlifting?"
Shrugs do build up the trapezius muscles, but by themselves they're sort of a waste - what about deadlifts with a short pause at the top of your trapezius' range of motion?
For a lower-weight but still rapidly tiring exercise, try face pulls: a lot of Westside powerlifting types swear by these as rehab exercises, and they have some of the most fucked-up shoulders and backs you'll ever see.
posted by Inspector.Gadget at 7:43 PM on April 15, 2009
Shrugs do build up the trapezius muscles, but by themselves they're sort of a waste - what about deadlifts with a short pause at the top of your trapezius' range of motion?
For a lower-weight but still rapidly tiring exercise, try face pulls: a lot of Westside powerlifting types swear by these as rehab exercises, and they have some of the most fucked-up shoulders and backs you'll ever see.
posted by Inspector.Gadget at 7:43 PM on April 15, 2009
I heart deadlifts, but with an imbalance and the OP just coming off some serious injury, not sure it's the safest route to jump right into. Good call on the face pulls though, Jim Wendler actually has alot of great info. He can also be found here from time to time.
posted by scarello at 7:54 PM on April 15, 2009
posted by scarello at 7:54 PM on April 15, 2009
Don't deadlift 405 your first time, but that doesn't mean you shouldn't deadlift. Overhead press will be good too. Start light and work your way up, use good form, you'll be fine.
posted by ludwig_van at 8:47 PM on April 15, 2009
posted by ludwig_van at 8:47 PM on April 15, 2009
Best answer: Having a glenoid labrum tear is associated with damage to the external rotators (supersprinatus, infrasprinatus, subscapularis, teres minor). Charles poliquin is a big proponent of external rotation exercises for shoulder health, this article gives an outline on how to perform external rotation work and how much weight you should strive to handle. I did 14 pullups tonight at 182 pounds so by his formula i should be able to do 8 reps in the external rotation on knee with 182/.81 * .09 = 20 pounds. I can do 4-5 and my left shoulder feels particularly weak from an old injury.
As for exercises that develop the traps, as others have mentioned athletes who do deadlifts and olympic style pulls tend to have superior trapezius development. As the traps originate c7-12 and attach into the clavical, acromion process and scapula they perform a wide variety of functions. Dips, pullups, pushups and handstand pushups are probably some of the better bodyweight exercies. Using a mirror to ensure your injured shoulder attempts to mimick the movement patterns of your healthy should should be paramount. Pay attention to recruiting your injured shoulder and making it contribute 50% towards the total work done each reptition. Also consider single arm movements to remedy any strength inbalances you may have developed protecting or compensating for your injured shoulder.
As you've had trauma and multiple surgeries to the area, there is most likely significant accumulate scar tissue in the area which is inhibiting the natural movement of your muscles and changing recruitment patterns. Qualified soft tissue practitioners such as active release, myofascial release, and sports specific massage should help to break down some of this scar tissue, which in turn facilitates strengthening the weakend muscles.
Foam rollers have become popular recently in rehab circles, I had one and find it relaxing and effective to roll my upper back and forarms on each night.
posted by zentrification at 2:25 AM on April 16, 2009 [2 favorites]
As for exercises that develop the traps, as others have mentioned athletes who do deadlifts and olympic style pulls tend to have superior trapezius development. As the traps originate c7-12 and attach into the clavical, acromion process and scapula they perform a wide variety of functions. Dips, pullups, pushups and handstand pushups are probably some of the better bodyweight exercies. Using a mirror to ensure your injured shoulder attempts to mimick the movement patterns of your healthy should should be paramount. Pay attention to recruiting your injured shoulder and making it contribute 50% towards the total work done each reptition. Also consider single arm movements to remedy any strength inbalances you may have developed protecting or compensating for your injured shoulder.
As you've had trauma and multiple surgeries to the area, there is most likely significant accumulate scar tissue in the area which is inhibiting the natural movement of your muscles and changing recruitment patterns. Qualified soft tissue practitioners such as active release, myofascial release, and sports specific massage should help to break down some of this scar tissue, which in turn facilitates strengthening the weakend muscles.
Foam rollers have become popular recently in rehab circles, I had one and find it relaxing and effective to roll my upper back and forarms on each night.
posted by zentrification at 2:25 AM on April 16, 2009 [2 favorites]
Response by poster: Thanks for all the info! Great stuff!
I contacted the surgeon who did my shoulder, and apparently it can be caused by nerve impingement... so I'm looking into a cheap clinic.
posted by pakoothefakoo at 6:27 AM on April 16, 2009
I contacted the surgeon who did my shoulder, and apparently it can be caused by nerve impingement... so I'm looking into a cheap clinic.
posted by pakoothefakoo at 6:27 AM on April 16, 2009
This thread is closed to new comments.
posted by pakoothefakoo at 7:29 PM on April 15, 2009