How to cure shoulder problems by Dante aka Doggcrapp
"With a large towel or broomstick I want you to hold it with straight arms for the entire time of what i describe in the following movement--a large "rolled up like a rope" beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out and then will be "old hat" with time----and its going to be painful in a stretching pump kind of way---i want 50 reps each time you do this--one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)--the important part of the movement is the area overhead that is really tight--do all of this carefully/slowly---dont just whip it over and back---if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)--again do all of these revolutions controlled and carefully--push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back--your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise--Do this once a day at nite as many times a week as you can---sometimes I have people do it every single day---but every time you do it try to move your grip inward (thats the key)----its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks--also try to move your grip in as you are doing the 50 revolutions--start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter--really try to push what you can do stretchwise once your warmed up here--trust me this sounds easy but your going to be muttering "**** you dante" after you get to your 25th revolution--Ive cured too many shoulder problems with this simple movement now its pretty ridiculous, and this and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis in trainees."
I know men that swear their lives by this working for shoulder pain... I just started them so I cann't say if it works yet.. Anyone else use them??
09-16-2008, 04:52 AM #1
Broomstick exercises anyone do them???
09-16-2008, 05:56 AM #2
i attribute this simple exercise with rejuvenating my upper body workouts.
prior to doing these, my shoulders were so painful that i could not do any pushing exercises at all.
i now use them as a warmup before bench and in between sets of bench, military and pullups...and i can workout pain free!"As sure as the world stands, you jf1 shall spend an eternity in Hell in eternal torment..."
09-16-2008, 06:11 AM #3
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09-16-2008, 06:15 AM #4
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09-16-2008, 06:36 AM #5
09-16-2008, 07:01 AM #6"As sure as the world stands, you jf1 shall spend an eternity in Hell in eternal torment..."
09-16-2008, 07:03 AM #7
I love these, and do them almost every day.M O O N spells LBM
09-16-2008, 07:11 AM #8
09-16-2008, 07:24 AM #9"As sure as the world stands, you jf1 shall spend an eternity in Hell in eternal torment..."
09-16-2008, 07:30 AM #10
09-16-2008, 07:38 AM #11
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09-16-2008, 07:50 AM #12
09-16-2008, 07:51 AM #13
09-16-2008, 08:55 AM #14
09-16-2008, 09:07 AM #15
I've done warm up exercises for my shoulders for years now. But recently I've added a new one. I do the same exercise as the "BroomStick" but I use an elastic therapy band instead. The more I get warmed up the better my flexibility. It has the wonderful ability to stretch as I need it...and I do! lol
09-16-2008, 09:20 AM #16
09-16-2008, 01:33 PM #17
09-16-2008, 02:33 PM #18
09-17-2008, 10:54 AM #19
09-17-2008, 02:12 PM #20
09-17-2008, 02:34 PM #21
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FWIW, I have been going thru some shoulder issues & started doing a 15-20 minute stretching session prior to training. I would highly recommend to anyone wanting to do broomstick pullovers/etc to substitute a resistance band tied off/together into a loop.
It allows for the natural range of motion within the scapular plane, you can control the amount of resistance, you can move your arms in/out, it actually provides resistance, frees your hands/wrists (I thread it between thumb & pinky like doing Cat's Cradle) and (to me most important) allows you to rotate your shoulder joint in any direction while doing the pullover at any point in the pullover, which is impossible with a rigid broomstick.
You can also do a variety of other shouder movements with one. Highly recommended as either PT or just to stretch."Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure"
09-17-2008, 02:36 PM #22
09-18-2008, 01:54 PM #23
The main benefit is extending ROM, but I also think it is really good at increasing blood flow to the area, especially if you manage 50 slow reps at once. Of course if you have a specific injury, you may need other exercises to get proper/full and balanced ROM in your rotator cuffs. A decent physiotherapist will be able to check ROM and suggest exercises that are appropriate to a specific issue.
On the other hand I've never noticed them helping significantly with my shoulder issues. I've had surgery for impingement in both shoulders and still have some residual tendon issues.
09-22-2008, 03:55 PM #24
Did them when some Smith Machine benching (I knew better but threw them in for a while) had me to where it was painful to lift my left arm in the air. Gotta admit, it lived up to the hype and my shoulder got better.
Thanks for reminding me as I have poor shoulder flexibility and need to start doing them again for at least pre-hab purposes.TRUE PROTEIN DISCOUNT CODE: DND849
03-28-2011, 07:41 PM #25
Bump, I realize this is an old thread but I was wondering, I have started to have a bit of shoulder pain sometimes and started doing these in 3 sets of 20 the past 2 days, my shoulders feel much better already but I was wondering if my I should feel a pop when I come around? Feels like something moving in the front of my shoulder, no pain, is this normal?
ThanksSwallow your pride because silence is golden!
03-28-2011, 08:16 PM #26
03-28-2011, 08:48 PM #27
03-28-2011, 09:07 PM #28
03-29-2011, 04:24 AM #29
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I had finished up a heavy shoulder pre-hab in mid-January. I still do the exercises, including broomsticks and towel work. My shoulder did pop at first with the broomsticks, I was told that it would lessen as space opened up within the joint and it did.
BG"If the cat is home, I am not drinking alone."
03-29-2011, 07:07 AM #30
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These shoulder dislocations are working wonders for me. I too still get the occasional pop but NO PAIN which I think is key. If it popped and hurt I wouldn't do it but a little popping is ok according to my PT.
That said, these certainly helped with scapular stability but did not do anything for my shoulder pain/weakness which obviously had a lot more going on that required more than just this move.
I started PT about 2 months ago as well as the diesel crew shoulder rehab stuff about 2 weeks ago and after more than a year of pain/weakness my upper back and shoulders are drastically improving finally!