I have a very high tolerance to pain. I’ve broken bones and set them myself with no pain killers………
BUT: When the muscles in my neck and shoulder tighten up and start putting strain on the tendons supporting my neck/head/shoulders/etc…. I feel like I’m being stabbed over and over in the neck and temple and shoulder until it finally decides to go away…… I become completely useless and can’t even think.
These are the things that seem to help:
INTENSE windmill training. I mean INTENSE!
Buy yourself a set of 4-10lb kettle weigh or so depending on your shoulder strength.
My personal opinion is: don’t’ even start with anything under 6lb as a male or 4lb as a woman, even if you have never done it before and you ‘feel week’. You’d be surprised how quickly your muscles will build up to support that weight. ; It is low impact, so you are not going to hurt yourself.
Now, onto the fun~
Grab the kettle weights in both hands and go into ‘jeebus pose’.
This is where your feet are just about lined up with your shoulders and your holding the kettle weights up as close as possible to parallel to the floor. Lemme try to find a pic. one sec….. I couldn’t find a good pic so I’ll draw one. (0.o)
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_____( )_____
{O}¯¯/ ¯¯{O}
||¯¯||
I’m an awesome artist (LOL)
No. This is not a man with a jet pack, as it would at first glance seem.
This is "some dude" standing with his legs shoulder width apart and his arms out wide holding kettle weights.
For neck, shoulder, and spinal/disc problems (including migraine /cluster headaches/fibromlyalgea , etc. This is the ultimate plan for spine pain. You just have to keep up with it. 4 days a week. Spread out.
If I didn’t keep up with this I would be in a constant state of extreme intolerable pain. I was doing this with no weights originally and even that helped.
I have a disk bulging really by in my neck an another near my shoulder. They both have a tendency to pinch nerves. NASTY STYLE. When my muscles in my shoulders and neck start to tighten up (usually due to stress), nerves get pinched all the way from the vertebrae near my shoulder all the way up my neck to my jaw. It’s literally like being stabbed in my shoulder, neck, and jaw over and over and over until I can finally get it to clear up. If I felt like that on a daily basis I think I could consider offing myself.
SO, back to the basic 😀
(on are kettle training days, off are non-training days)
Monday: on
Tuesday: on
Wednesday: off
Thursday: on
Friday: on
Saturday: off
Sunday: off
1. Start doing forward windmills, see if you can get up to 50.
2. Take a 5 minute break then grab the weigts back up.
3. See if how many reverse windmills you can do (the opposite direction). If you can do 50 right away you may need a higher weight, as 50 reps is what you should be working up toward. I actually use 15lb weights when I do these exercise now, so don’t stick to a weight rule. Whatever works the best for you. 😀
4. You want to repeat this as often as possible throughout the day unless it is causing you any pain, then stop immediately. If you are doing these exercises correctly, the pain and throbbing should improve, nor get worse.
Low weight muscle stability training woks best 2 days on, 1 day off, 2 days on…. and then a ‘weekend’ of two days when you recover and eat healthy and rest.
If you keep this up for 5 of 6 sets, the muscle that is pinching the nerve gets tired. It can no longer pinch and squeeze the nerve so hard, which means you get relief.
FORTHCOMING:
More at home exercises and tricks to make you feel less like you’ve been run over by a dumpster. Stay tuned, kiddies! 😀
"You can't buy happiness… but you can buy weed, which is pretty close."
that does work..cool..More!
I had a two level spinal fusion in 09 before I went to prison, and since then I cant lift weights, or exercise much, thus I put on about 60 pounds and it sucks, was thinking g about getting back on the cOcaIana to lose this weight, but I don’t want that monkey on my back again… I am no stranger to pain, and the pain meds are a trap, I have found Kratom to be helpful in that area.
Good Post bro, for those who dont have weight limits this WILL help
Cool post, will give this a try the next time my Son and I workout.
Glad to hear that it ease the pain D3.
Awesome information DI! Looking forward to hearing more! :goodpost
I’ve been crawling on my belly
Clearing out what could’ve been.
I’ve been wallowing in my own chaotic
And insecure delusions.
I wanna feel the change consume me,
Feel the outside turning in.
I wanna feel the metamorphosis and
Cleansing I’ve endured within
46×2- Tool
DI can you do overhead barbell work at all? My pain is not very similar, just an iffy rotator cuff from years of competition swimming, but doing overhead barbell presses has really strengthened my entire shoulder girdle. That, and an exercise called ‘face-pulls’. Really hits the rear delts
DI can you do overhead barbell work at all? My pain is not very similar, just an iffy rotator cuff from years of competition swimming, but doing overhead barbell presses has really strengthened my entire shoulder girdle. That, and an exercise called ‘face-pulls’. Really hits the rear delts
Yes sir. I also find that using free weights or cables works way better for me than a machine. Machines don’t seem to loosen you up at all. not enough range of motion I guess.
"You can't buy happiness… but you can buy weed, which is pretty close."
DI can you do overhead barbell work at all? My pain is not very similar, just an iffy rotator cuff from years of competition swimming, but doing overhead barbell presses has really strengthened my entire shoulder girdle. That, and an exercise called ‘face-pulls’. Really hits the rear delts
Yes sir. I also find that using free weights or cables works way better for me than a machine. Machines don’t seem to loosen you up at all. not enough range of motion I guess.
Machines are good for accessory work so to speak, as they definitely come secondary to free weights (of course if you can do them without pain). On shoulder day I will do overhead press for the main lift, and then lightweight lateral flys, that facepull exercise I mention with some dumbbell reverse flys (hits rear delts) and then trap work. I don’t do machines much though so I would agree with you. Definitely stay away from the bench press if you have shoulder pain, I can’t do it pain free no matter what the weight.
I’m in need of a good chest exercise/chest contraction exercise that doesn’t beat up the shoulders, if you know any I can try them out tomorrow.
GREAT THREAD
I’m in need of a good chest exercise/chest contraction exercise that doesn’t beat up the shoulders, if you know any I can try them out tomorrow.
how about dumbbell flyes? http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes Also cable crossovers, http://www.bodybuilding.com/exercises/detail/view/name/cable-crossover
might scratch you where you itch.
as far as personal favs, mine is prob the dumbbell pullover. http://www.bodybuilding.com/exercises/detail/view/name/straight-arm-dumbbell-pullover
It’s great for chest, ribcage/serratus, lats, and abs. I have a lot of issues with the same type of stability muscles you mention D3. I found that NOTHING helps more than exercise/strength training to relieve it. Another personal favorite that helps with these muscles is the old school deadlift. http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift It can really help build the trapezius muscle which I find helps a lot with neck/spine stability.
All the best to you guys in your workouts!
"Although you come with saws and axes, in the end I shall grow over your graves."
GREAT THREAD
I’m in need of a good chest exercise/chest contraction exercise that doesn’t beat up the shoulders, if you know any I can try them out tomorrow.
how about dumbbell flyes? http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes Also cable crossovers, http://www.bodybuilding.com/exercises/detail/view/name/cable-crossover
might scratch you where you itch.as far as personal favs, mine is prob the dumbbell pullover. http://www.bodybuilding.com/exercises/detail/view/name/straight-arm-dumbbell-pullover
It’s great for chest, ribcage/serratus, lats, and abs. I have a lot of issues with the same type of stability muscles you mention D3. I found that NOTHING helps more than exercise/strength training to relieve it. Another personal favorite that helps with these muscles is the old school deadlift. http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift It can really help build the trapezius muscle which I find helps a lot with neck/spine stability.All the best to you guys in your workouts!
Deadlifts seem to irritate the problem for me and leads to pinching of nerves. I prefer body weight or smaller free weights/kettle weights for most of my exercises.
If you can get yourself a nice multi-grip pull-up bar those are awesome as well.
"You can't buy happiness… but you can buy weed, which is pretty close."
Thanks for the info D3. My injury is much lower than yours and affects the sciatic nerve. I’ve been given no real exercise plan, other than short walks, but I am going back to phys rehab starting Weds. Opiates only serve as a distraction to the mind, but do very llttle for the actual pain. MMJ is legal 15 miles north of me….but not here. I facepalm daily.
Sail and grow
Deep inside
The brave align
Green we stay
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GREAT THREAD
I’m in need of a good chest exercise/chest contraction exercise that doesn’t beat up the shoulders, if you know any I can try them out tomorrow.
how about dumbbell flyes? http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes Also cable crossovers, http://www.bodybuilding.com/exercises/detail/view/name/cable-crossover
might scratch you where you itch.as far as personal favs, mine is prob the dumbbell pullover. http://www.bodybuilding.com/exercises/detail/view/name/straight-arm-dumbbell-pullover
It’s great for chest, ribcage/serratus, lats, and abs. I have a lot of issues with the same type of stability muscles you mention D3. I found that NOTHING helps more than exercise/strength training to relieve it. Another personal favorite that helps with these muscles is the old school deadlift. http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift It can really help build the trapezius muscle which I find helps a lot with neck/spine stability.All the best to you guys in your workouts!
So for my chest workout I was usually doing bench press -> db bench -> accessory work and I would get shoulder pain doing that. Mixed it up a bit on Thursday and started out with db bench (85×8 for last set) and moved on to close grip bench press for tricep work, keeping it real light and focusing on contracting the triceps and chest. The cable crossovers are good contraction exercises but for whatever reason I still felt them way more in my delts than chest, so I’m sure its a form issue on my part. Anyways I’ll probably stick to doing it this way now because there was considerably less pain. Deadlifts are such a great overall strenght building exercise and I agree, if you can do them they practically hit your entire body top to bottom.
Yesterday I had some ‘heavy’ squats and stiff legged deadlifts… my ass and hamstrings are so sore lol