Applications and Contraindications
I recommend using this exercise for rehabilitating anterior shoulder pain. But whether the use of the exercise is appropriate will depend on the severity of the pain and temporal proximity to the trauma or initial pain expression. Here are some general considerations when applying this exercise.
If the pain is severe, maybe above a 7 on the 0-10 pain scale, then I would recommend doing this exercise isometrically in positions that DO NOT trigger the pain response. Just hold for 5-15 seconds and repeat for 3-5 reps, 1-3 sets. Do not move directly through the pain in early phases of the rehab process. Also, if the trauma or initial expression of symptoms is recent (less than three weeks) you’ll want to use extra caution here and don’t push through the pain.
Actually this is a good rule for this exercise generally. As you move your forearms upward, stop before you enter the pain range, then go back down. You can explore the edge of the pain, for sure, but don’t go past it or through it. Maybe with each rep you will be able to go a little farther in the range without pain. Maybe not. Just use it as an exploration exercise: no expectations of your ROM, nowhere to go; just looking for information and communication with your tissues/nervous system. Use good communication skills: ask questions and listen; offer suggestions, but don’t be a bully.
Volume/Intensity/Frequency
I recommend starting conservatively. Maybe just 1 set of 5 reps is a good place to start. See how you feel a few hours later, or the next day. Then try 2 sets next time if that goes well. Eventually you can build up to 3 sets of 8-10. But honestly, if you move slowly and apply appropriate tension, a few sets of 5 reps will be plenty.
Intensity is easy for this one. Just try your ass off. Fight for good position at all times with maximal effort allowed with no pain.
Frequency is also pretty simple. A good starting place is every other day or every third day. But most importantly you should be listening to how you respond to the stimulus. If you suddenly increased the volume or frequency by a lot and you feel an increase in pain, you likely went too far and should back off. If you’re seeing great results with every third day and you want to try every other day, go for it. But I wouldn't recommend more frequency than that. You should allow a solid 48hrs for the tissues and nervous system to adapt to the stimulus.
I do hope this proves useful to some of you. Anterior shoulder pain is very common, perhaps second only to lower back pain, especially among those who engage in resistance training. And it can be a real bummer, because it inhibits a lot of quality movements. So if this is an issue for you, hopefully this will be a very simple tool (combined with good sleep, smart programming, and good nutrition, of course) that gets you back doing the training you love and getting stronger.
Devin