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  1. #1
    R.A.W. RIP brother Iceman1800's Avatar
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    Fixing shoulder impingement

    This is from Dante of Doggcrapp training:

    How to cure shoulder problems (Trust me this will do it 90% of the time)
    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
    8/6/14 surgery to remove herniated disc between L4/L5

    I didn't just wake up one day and decide to get stronger. I wake up every day and decide to get stronger.

    Be the person your dog thinks you are.

    Now rooting for the White Walkers crew
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  2. #2
    R.A.W. RIP brother Iceman1800's Avatar
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    I had impingement so bad I couldn't do any overhead work above 50% of my max. This fixed it in less than a month
    8/6/14 surgery to remove herniated disc between L4/L5

    I didn't just wake up one day and decide to get stronger. I wake up every day and decide to get stronger.

    Be the person your dog thinks you are.

    Now rooting for the White Walkers crew
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  3. #3
    Banned -=FLEX=-'s Avatar
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    Unless I am reading it wrong there is no way in hell I could do that movement.

    -=FLEX=-
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  4. #4
    R.A.W. RIP brother Iceman1800's Avatar
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    Originally Posted by -=FLEX=- View Post
    Unless I am reading it wrong there is no way in hell I could do that movement.

    -=FLEX=-
    yes you can! If you can't start with the broomstick, find a mini band or some other type of flex band. Use that for the first couple weeks. start out real slow but keep at it and you will see a huge improvement. I can do full stretches now and I'm 47 so no excuses for you young guys
    8/6/14 surgery to remove herniated disc between L4/L5

    I didn't just wake up one day and decide to get stronger. I wake up every day and decide to get stronger.

    Be the person your dog thinks you are.

    Now rooting for the White Walkers crew
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  5. #5
    Banned -=FLEX=-'s Avatar
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    Originally Posted by Iceman1800 View Post
    yes you can! If you can't start with the broomstick, find a mini band or some other type of flex band. Use that for the first couple weeks. start out real slow but keep at it and you will see a huge improvement. I can do full stretches now and I'm 47 so no excuses for you young guys
    I've got s stretch band thing. I'll try with that.

    And LOL and me being a 'young guy' @ 43.

    -=FLEX=-
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  6. #6
    Registered User JimmyVee's Avatar
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    Is this what you're describing?

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  7. #7
    R.A.W. RIP brother Iceman1800's Avatar
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    Originally Posted by JimmyVee View Post
    Is this what you're describing?

    yes
    8/6/14 surgery to remove herniated disc between L4/L5

    I didn't just wake up one day and decide to get stronger. I wake up every day and decide to get stronger.

    Be the person your dog thinks you are.

    Now rooting for the White Walkers crew
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  8. #8
    Hungry Smelly bull's Avatar
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    Excellent suggestion. I started doing them this morning!
    400# Bulgarian bicep curl
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  9. #9
    Jake, from State Farm... Brackneyc's Avatar
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    Originally Posted by Smelly bull View Post
    Excellent suggestion. I started doing them this morning!
    So did I.
    We'll always have Paris.
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  10. #10
    Registered User beachguy498's Avatar
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    Broomsticks, flexion wand, bands, all great sh**. The beauty is that you can do all of these yourself at home. I'll also add isometrics for scapular retraction for AC joint issues.

    The band exercises I'm doing involve a rack on the wall at the gym with those bands with the handles. I hold my upper arm to my side and rotate the lower arm out and in for so many reps for so many sets. That is great for the RC muscles. You can do them at home as well with that stretch band tied to a door knob or stair rail.

    BG
    "If the cat is home, I am not drinking alone."
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  11. #11
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    Thanks for the reminder. I did them a couple of years ago and my shoulder problems completely disappeared.

    I now have an impingement of the supraspinatus and I completely forgot about this. I just started again this morning.
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  12. #12
    Registered User snorkelman's Avatar
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    I remember reading this from Dante a few years ago.

    I gotta be honest with you, after spending a bunch of money with an ortho on surgery and physical therapy, I am leery about undertaking this approach. Perhaps I am now in the 10% he referenced...
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  13. #13
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    Originally Posted by Smelly bull View Post
    Excellent suggestion. I started doing them this morning!
    They hurt LOL.. but i love them. i do them at work and at home.
    M O O N spells LBM

    http://youtu.be/ip7PPGS7TpE
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  14. #14
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    Originally Posted by snorkelman View Post
    I remember reading this from Dante a few years ago.

    I gotta be honest with you, after spending a bunch of money with an ortho on surgery and physical therapy, I am leery about undertaking this approach. Perhaps I am now in the 10% he referenced...
    I have that article saved somewhere too, lol. But no, they will not "cure" 90% of people who have real damage to shoulder joints/RC's, etc., as many reading that article might believe.

    Having said that, they will probably benefit almost anyone who does them. And this is just one exercise. As mentioned, the "band" stretches are good. Hell, they're a simple exercise that every shoulder surgery patient uses during rehab. But....there are many more like it, and they should be done as a preventative measure.

    People interested in this subject should look into other such exercises like, face pulls, Cuban presses, external and internal rotations (these are like the rubber band, but done lying on your side using DB's), and classic one arm rows, while pretty standard, are another helpful exercise.

    Further, if someone wants to search it out....there's an article somewhere on this site about stopping doing any BP for a couple of months, all while working on the types of exercises I just mentioned. At the end of the program, the guy ends up increasing his 1RM by approx 50#!

    The real benefit here is that you end up working the smallest shoulder muscles that are neglected when doing "regular" exercises. And it's these very muscles and connective tissue that is what is most easily damaged and/or the cause of most shoulder injuries. So, if you do these exercises in advance, you'll be doing yourself a great favor.

    Admittedly, I suck at making myself do these . I had to during rehab, but after that...I slowly, but surely let them slip away. This will be a good reminder!

    One last thing - It's not advisable to not do most of these exercises prior to your regular workout. You don't want to fatigue these small muscles before doing say, heavy BP or OHP. It would be smart to do them after your workout, or even on a separate day.
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  15. #15
    Registered User beachguy498's Avatar
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    Originally Posted by dbx View Post
    ... The real benefit here is that you end up working the smallest shoulder muscles that are neglected when doing "regular" exercises. And it's these very muscles and connective tissue that is what is most easily damaged and/or the cause of most shoulder injuries. So, if you do these exercises in advance, you'll be doing yourself a great favor.

    Admittedly, I suck at making myself do these . I had to during rehab, but after that...I slowly, but surely let them slip away. This will be a good reminder!....
    You'd think that generic exercises like bench press, overhead press, rows, etc would work all the shoulder muscles, wrong!

    These seemingly piddling exercises I'm doing in PT are worth their weight in gold.

    BG
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  16. #16
    Banned dbx's Avatar
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    Originally Posted by beachguy498 View Post
    You'd think that generic exercises like bench press, overhead press, rows, etc would work all the shoulder muscles, wrong!

    These seemingly piddling exercises I'm doing in PT are worth their weight in gold.

    BG
    Yep. And it's pretty humbling for most guys when they start doing the internal/external rotations with DB's, and they realize that even 10# DB's can be pretty challenging for externals .
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  17. #17
    Registered User beachguy498's Avatar
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    Originally Posted by dbx View Post
    Yep. And it's pretty humbling for most guys when they start doing the internal/external rotations with DB's, and they realize that even 10# DB's can be pretty challenging for externals .
    10 lbs is a lot, I was started off on 1 lb and am up to 5 right now. All in all, the RC group are small muscles and it doesn't take much to work them. I had a killer band session in PT last night, I'm still sore as heck.

    I'm doing the aforementioned exercises pinching my shoulder blades (scapular retraction) which can free up certain impingements.

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  18. #18
    Kettlebear Marius_Ursus's Avatar
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    Oddly enough chin tucks helped correct my impingement in addition to the shoulder exercises mentioned above.
    Journal - http://forum.bodybuilding.com/showthread.php?t=166701901

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  19. #19
    Potentate DaddyR's Avatar
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    Is Dante so unintelligent that he doesn't know how to write in paragraphs, or is that ugly mess all your fault?
    Overweight and arrogant
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  20. #20
    R.A.W. RIP brother Iceman1800's Avatar
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    I copied it from a pdf so that's just how it came out.
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  21. #21
    R.A.W. RIP brother Iceman1800's Avatar
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    Response to dbx's post. Agreed, this article is about impingement. It won't help rc or labrum issues. Diesel crew has some excellent videos on YouTube for rotator issues.
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  22. #22
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    Answering my own question, if he's the same Dante who got started posting incessantly on the Supp forums here years ago, then he's probably responsible. He was always posting the most annoying run-on sentences and never could express his thoughts succinctly.
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  23. #23
    Registered User snorkelman's Avatar
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    Originally Posted by DaddyR View Post
    Answering my own question, if he's the same Dante who got started posting incessantly on the Supp forums here years ago, then he's probably responsible. He was always posting the most annoying run-on sentences and never could express his thoughts succinctly.
    Doggcrapp (DC) Training is the product of Dante Trudel, who happens to be co-owner of a supplement company that I cannot type here without it getting blocked because it is a competitor of bb.com. Let's just say that they sell protein (among other things) and they are true about what they sell.

    So, it would not surprise me if he posted in the supplement section of this forum years ago.
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  24. #24
    Going for tree trunks bustasinclair's Avatar
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    Wanted to bump this as I've been doing it for 3 days now and my shoulders are feeling better than they have in a LONG time! It's very hard at first, but after a while it becomes pretty easy. I haven't hit 50 reps yet, but I intend to as I slowly increase reps each day.
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  25. #25
    Registered User beachguy498's Avatar
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    Originally Posted by bustasinclair View Post
    Wanted to bump this as I've been doing it for 3 days now and my shoulders are feeling better than they have in a LONG time! It's very hard at first, but after a while it becomes pretty easy. I haven't hit 50 reps yet, but I intend to as I slowly increase reps each day.
    Shoulder exercise reps have to be built upon slowly. The basic motion of some exercises I'm doing I found to be uncomfortable at first. For example, some scapular retraction exercises were painful at first in the front RC muscles, now I only feel then towards the back of my shoulder on the last set.

    I wish I had listened and read more about these 6 months ago, maybe I wouldn't be in this mess. Good to see someone getting something positive out of such exercises before they have a significant injury.

    BG
    "If the cat is home, I am not drinking alone."
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  26. #26
    Registered User uhjin's Avatar
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    Was sceptical but it is working for me, the pain is somewhere in the joint around the back of the shoulder, so hurts to hold bar over shoulders when squatting, doing shoulder press and bench. Doing the exercise along with dumbell rotator cuff strengthening exercises. Does hurt to do at first. I am using a one spring which is attached between two handles, I can add two more springs for resistance later. I dont know exactly what the problem is with my shoulder but this is working, thanks!
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  27. #27
    Registered User bocaj006's Avatar
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    Sorry for bringing back an old thread. I'm brand new to the forum, and I'm curious if anyone is still using this method for fixing shoulder impingement.

    For the past several years I've noticed discomfort and dull pain in my shoulder when doing heavy lifting, throwing football/baseball, and other similar activites. I started doing this two days ago and it seems to be making a difference, but it is too early to say for sure. I've been doing this with lighter rotator cuff work.
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  28. #28
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    Originally Posted by bocaj006 View Post
    Sorry for bringing back an old thread. I'm brand new to the forum, and I'm curious if anyone is still using this method for fixing shoulder impingement.

    For the past several years I've noticed discomfort and dull pain in my shoulder when doing heavy lifting, throwing football/baseball, and other similar activites. I started doing this two days ago and it seems to be making a difference, but it is too early to say for sure. I've been doing this with lighter rotator cuff work.
    Lol. I appreciated it. Was just looking for some shoulder advice. Mine has been bugging me forever. Pretty much given up on any shoulder workout now. Do traps and light dumbells for my shoulders. OHP is by far the most painful to do. Anyways thought it was getting better and about three weeks ago did the heaviest shoulders I had in awhile although still quite light and couldn't lift my arm at all the next day. Hate my left shoulder so much.


    I will try what that article said.
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  29. #29
    Registered User MarkDL's Avatar
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    Was dealing with a shoulder impingement for about 6+ months. Finally realized I was doing WAY too much chest/front delt work and not enough back/rear delt work. The tight anterior part of my anatomy was kicking my posterior part's arse and pulling my shoulders forward, causing the impingement. My sports massage therapist got me on the right track of doubling my back work outs and laying off chest for a couple of months. This has greatly helped. Another thing I've been doing is some band and stretching work I found on this website:
    http://www.mobilitywod.com/

    It's crossfit oriented (not the biggest fan), but his methodology is sound and has great tips for rehabbing shoulders and other body parts. I've even done some 'voodoo flossing' to my shoulder and elbows. It's not a miracle cure, but helps get the inflammation out and the blood flowing into the painful areas. I wish you luck on your rehab OP!
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  30. #30
    Registered User johnemar22's Avatar
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    Tried It. Feels great, Just need a longer handle for the return movement as im bending my elbow, but completing the exercise. Good Call!!!!
    We are here for a good time not a long time. So enjoy every day!
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