Don’t think I’ve talked about this in the time I’ve been here.
For the last year or so I’ve had issues with the nerves in my shoulder. Obviously a bass strap doesn’t help but it’s been getting worse, especially over the summer.
I think I’ve actually hurt my back at some point and damaged the nerves through that, rather than through playing. Lost a lot of power in that arm as well. Using something like a chest press at the gym has been a complete no-go. Haven’t even tried benching, would just be unsafe.
Been on an NHS waiting list all year but finally got my first session later today.
My worst fear is that they’re going to tell me it needs more than physio, but I think I’m just getting in my own head.
I had shooting sensations from my shoulder up into the neck area. It mostly manifested when I was riding the motorcycle- the outstretched arm while rotating the throttle caused a real bad “un- comfortableness.” It was not real “pain” but very, very annoying.
I put up with it for years and finally went to ortho doc. Had the MRI done and it showed a pinched nerve that was nowhere near where I actually “felt” the the pain… it radiated up as described.
The treatment ended up being “dry needling” which is similar to acupuncture (but not exactly the same.) The way it was explained to me was something like this: Folks know what massage is for the process of “kneading” muscles to work out knots and sore spots. Acu-pressure takes the massage concept to a more “pin-point” location. Dry needling take the accu-pressure idea to a very, very specific trigger point location… literally focusing on the exact area that causes pain.
The therapist also used electro-stim leads which are similar to muscle stimulator pads. The leads were attached to the needles for a very finite stimulation right at the pinched nerve area.
The results for me were remarkable! The difference with putting up with a severe nuisance to having no annoying sensation was like night and day!
I do not think it is an actual cure. I had it first done about 10 years ago and go back for a “tune-up” every 5 years… I am due for another. I am not saying this procedure will work for the OP… just relating my experience.
Thanks. Just out of physio and what appears to be happening is that my traps are compensating for a/some muscles in my shoulder that aren’t activating properly.
She gave me some basic exercises and a plan to do, but for one of them I couldn’t move the way she was asking. Essentially doing bench rows with very light weight, but I couldn’t feel that my shoulder wasn’t back (or where it needed to be. “Back” is right I think. I’m not a gym guy .) We’re gonna come back to that one after the others.
Hope you heal quickly! Back/shoulder/neck pains suck. I have some neck issues from when I was wrenching, 33 years ago, and a bum shoulder from motorcycle crash 20. Both still flare up all these years later. Oh, and throw in some sciatica, too
Might actually have an easier time benching with free weights. I hate chest press machines because they lock into a range of motion that never follows the natural path of my body. Whereas bench press lets me move naturally. Also easier to adjust hand width.
You can make this workout harder or easier depending on how deep you go (angle to the ground) or how far you put your hands apart.
Be careful (!!!) that you don’t goo to low or too wide initially, as the “advantage” of instability (= great training effect) becomes a disadvantage quickly when you have shoulder issues.
You need to feel the right point of tension and adjust difficulty carefully. Less is more at first! If you do that, TRX is one of the best workout methods you can do. If you don’t, it can lead to a catastrophe … just like with weights that are too heavy, without a spotter…
There are many really great exercises that you can do with sling trainers. I did this for a few years (in addition to “real” weight training and other crazy stuff) and I was never fitter, even when I was young and stupid.
Bonus - you can do it anytime and anywhere: at home, in the park or while travelling in your hotel room…
Higly recommended!
PS While we’re at it: tabata jump rope is great for endurance training and a good supplement to sling training. Don’t need to go crazy … 5 to 10 minutes daily is a great start!
I appreciate any input with this stuff - I’m truly not a gym guy. Was doing some movement stuff this morning when I woke up, just laying down shoulder stuff that my physio said, and I can feel muscles under my shoulder and lat area (I think) being late in moving back. Or maybe just falling back. Either way I’m avoiding anything strenuous for the moment
Good to hear the problems are being worked out ! Shoulder injuries always take a lot of time to recover - my frozen shoulder took about a year to get fully sorted out. In the end it was a combination of stretching / mobilisation and some weight training that made the difference, and consistency!
Hmm probably best not to take too much advice on the innervation of the shoulder joint from a couple of randos on a bass forum. Maybe get a consultation with a private physio for a second opinion if you feel you’re not making progress,?
This is where a decent personal trainer becomes really valuable. They will be able to look at what exactly is happening and give you specific directions of how to modify your technique for best results.
Giving technique feedback through pure text is like… giving bass technique feedback through pure text. It’s going to have about the same value as telling you, “Work on quieting your fingers.”
The quick and dirty answer though is:
Most people starting lifting focus on the weights and what they are doing. Getting the dumbbells from the bottom to the top of the lift. For the lifting you’re doing, that doesn’t matter.
What matters is intentional muscle engagement.
So for dumbbell bench rows - my main tip is to focus on lifting your ELBOWS. Think about pulling your elbows up to the ceiling. Whether you want to keep your elbows tucked close to your body, flared to the side, or ~45* depends strongly on what muscles you are focusing on.
Focus on feeling that target muscle. Think about contracting that and using it to pull your elbows up.
Again, an in person trainer will be a massive help here. They will be able to see exactly what you are doing and give you specific proprioceptive cues. Like - touching your back on the target muscle to help you feel it contracting.
Once you’ve had that assistance, you can be more self-guided.
If you have the time, maybe take a look at the “Treat Your Own…” books by Robin McKenzie. They are short little books (each covers a body region) with an emphasis on correcting the posture habits that might be perpetuating an issue.
Your physio probably has a few of his books and can tell you which one(s) is most appropriate for you. Mine lent them out to patients, which was convenient.
(Man, how many spelling errors can I put into one post? Coffee, stat!)
I can’t keep my posture straight for bent rows, so I do standing rows with a tension band. Chin up, stomach in, shoulders back. I’ve battled exactly what you have a couple times, and on both shoulders. Heavy tension isn’t necessary, in fact it’s discouraged. Slow, full range, intentional reps. Once I got that straightened out, I began following Patrik Elias’s shoulder routine, and again, light load, slow, intentional reps.
