Fitness Goals Support Group

This community is dedicated to group support around achieving fitness goals, whatever they may be, through personal training, athletic activites, or other strenuous activity. Whether you are trying to get fit to treat a health problem, boost your mood, relieve stress, or tone your body, this group is a great place to meet other like-minded people who have similar goals.

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bigguy3
bigguy3
I had surgery last fall to remove a herniated disc from my neck and had a fusion of the C5-C6 vertibrae. I have been given the go ahead to resume lifting. I have noticed that I can't do an overhead shoulder press (military press) without really fatiguing my neck. Are there any shoulder exercises that I can substitute for this lift that will work the same muscles?
deleted_user
deleted_user
Hi Bigguy. Before I try to offer an answer to your question, I have a couple questions to ask of you, if I may. I'm presuming you went through a PT program. Was this program a PNF (Proprioceptive Neuromuscular Facilitation)specific program (If so, this will be hugely helpful!) This next question is going to sound silly but it's very insightful. Stand in front of a mirror facing to the side. While just standing, does your head sit slightly forward (anteriorly) or directly center of your ears (shoulders)? This will be directly related to the cause of your fatigue. From your answers, I may be able to offer some suggestions.
bigguy3
bigguy3
My ears are pretty much centered over my shoulders.

I did a PT program prior to the surgery and it was primarily massage, cervical stretches, ice and heat, shoulder shrugs, and work with light weights on a cable machine. I have not had any PT after the surgery.
deleted_user
deleted_user
Oh well. PNF could have been extremely beneficial, but no big deal if you're willing to take certain steps to regain your ROM. That your head sits properly is a great start! As you've been through surgery, you're now aware of the differences between the cervical spine, the thoracic and lumbar, sacrum & coccyx. Before you begin to even try to perform any overhead movements (such as a military press) you must create optimum postural patterns. If you were my client I would put you through a series of upper extremity postural tests. But, as your on your own let me give you some guidlelines so that you can prevent future injury. You'll need your computer! Look into PNF training, amazing stuff! Also, find stretches for the following muscles: pecs, upper traps, levator, SCM, scalenes, and sub-occipitals,middle trap, serratus anterior, and deep neck flexors,subscapularis, teres major, and lats (internal rotators), weak and inhibited teres minor and infraspinatus.
Looks a lot more complicated than it is. All of these muscles are interconnected so as you find a stretch for one you will find a stretch for another. I undertand your wanting to lift again. I, personally, am a body builder (I love lifting!)but I also understand that in order to make gains you must have a great foundation. Build the foundation and the house will support itself. I hope I've helped a little and given you some sort of direction to reach your goal!