Shoulder pain

[Josip24]

When I tried to do that first exercise I felt sharp pain in my right sholder 

 

This is the same pain appears when I do L sit

 

So is there any stretch exercise to resolve that or it will gone by time

[Alessandro Mainente]

you are not ready to perform this kind of activation exercises at your level. you need to build them up gradually.

this exercise simply demonstrates how activate the muscles for their function but not to build up foundations for movement development.

the retraction + depression move the upper body diangonal, since the lats are muscles that move the upper arms behind the torso you are creating the ideal situation to permit it.

everyone who did not build up the activation progressively will fall into injury.

 

i've talked about activation for their function simply because you use this body position to facilitate the muscles activation but not the movement evolution. talking about the future of pullup as the muscle up, you cannot pass the bar if you look to maximize the lats activation.

[Josip24]

Yea but what is whit pain ?

Can I do some exercise like  some streching to remove that pain?

[Alessandro Mainente]

you do not said nothing more specific about the pain, only on l sit. it's quite difficult.

external rotation? internal rotation? shoulders and arms elevation? depression? retraction or protraction?

[David McManamon]

Honestly most shoulder injuries can be self-diagnosed if you have a basic understanding of the rotator cuff muscles and their function.  It sounds like you may have a problem depressing your shoulders which involves a lot of lats, think Bruce Lee in "Enter the Dragon" Since your lats are such a large muscle it should be obvious to you if there is a problem when they are engaged.  Also remember to always stop at light pain so don't do any strong contractions that you know will cause a sharp pain.

[Alexander Egebak]

There are many kinds of problems that you can have. Read about muscle anatomy and try isolate-stretch your rotator cuff muscles to see where the problem lies. Or you can just visit a physiotherapist.

 

For inspiration I have a problem with supraspinatus which limits me from doing over-shoulder work. Because of not treating it in time the problem spread to the biceps, and I started using trapezius to compensate my injured supraspinatus. Right now I work on activating supraspinatus instead of trapezius (without doing overhead work) as well as conditioning my biceps and rotatorcuff in general. I also stretch upper chest (pain felt in back shoulder) since it has become very stiff, and I suspect this is what caused my problem in the first place. I too stretch the biceps. More practically I cannot do pull ups, handstand variations, deep dips and front levers. I had to back off from planche and backlever too because of the high tension required (I had to tense so hard that I activated the muscles around the primary muscles worked out which also if not worsened my injured, atleast it prolonged the recovery time - nobody could tell me this).

 

My advice is to back off from any shoulder work until you have identified your specific problem. Anything that hurts or cracks will make things worse, high tension excersizes will worsen or prolon oyur injury. Generally you want to fix it quickly; your body can heal it on its own but it could take up to 3 years time. If it is a serious injury it could take forever. Find your problem, know your limits, fix your problem...