Help building shoulder mobility/stability

[btl_rkt_sci]

Hey folks,

I recently got into strength training and it's exposed a nagging shoulder issue I've always had. My right shoulder lacks stability and under load tends to roll forward (especially during fast movements where there's less time to focus on keeping it pinned back). I essentially seem to roll the shoulder forward and use my upper traps and arm muscles in lieu of lats, pecs, delts etc...compensating for what would appear to be a weak serratus and/or lower traps which should help to keep the shoulder back (right?). The left side of my upper body seems to work fine...I have no issue engaging the correct muscles during movements and keeping my shoulder back. But the right one, even when doing daily tasks, that upper trap will tighten up and my scapula will roll on over. When I begin to fatigue in calisthenics like push-ups and pull-ups, same thing. I especially noticed the issue when I was doing cleans a couple times a week and began to feel pain in what I'd think is my labrum from doing a very fast and heavy "row" motion that you'd expect from not keeping the shoulder back and doing the movement correctly.

So, considering all that (and sorry for the length), is there any program you would recommend for building shoulder and/or scapular mobility/stability/strength for folks new to strength training? Should the program be executed prior to beginning strength training? I admit I haven't studied kinesiology to any extent so let me know where my assumptions are off-base.

[Paul Horn]

is there any program you would recommend for building shoulder and/or scapular mobility/stability/strength for folks new to strength training? Should the program be executed prior to beginning strength training?

Is there a special program for making your shoulders strong that should be done before starting a program designed to make your shoulders, among other things, strong? Is that what you're asking?

[btl_rkt_sci]

I understand that sounds circular. I'm guessing you'll basically say that I shouldn't use so much weight or train to the point that my form breaks until the strength/stability in my shoulder allows me to...by training within my capability. It's just a bit frustrating that the issue even appears in calisthenic exercises. Wasn't sure if it was something anyone had dealt with before.

Thanks.

[Paul Horn]

Post a video if you can.

You're right about my advice. Press with perfect form. Add a little bit of weight every time.

[DaveJF]

btl_rkt_sci, the subject came up in another thread a while back and this has been my experience with a long-term shoulder problem: http://startingstrength.com/resource...597#post848597.

The problem may not be exactly the same, but in my personal experience there's no better way to rehab shoulder problems due to an underlying weakness than properly performed Presses.