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View Full Version : MY rotator cuff fix suggestion!



moondg29
04-06-2007, 11:05 AM
About two years ago I hurt my RC. After a 2 week break I went back to the gym, and continued doing so while neglecting the nagging and bothersome pain. I never really thought twice about it. I could still do all exercises, so why let it get in my way?

Well, it started getting worse and worse, and finally I decided to try to fix it myself before heading to the doc. With some online research and many attempts, I finally settled on this.

Every non- shoulder day at the gym:

Cuban Press for 2-3 sets 15-20 reps.

Internal and External rotations, 2 sets of each on each arm.

Broomstick stretch. (Which I also do on off days before sleep)


It's that simple. If your RC injury is minor, and it isn't really hindering you, but at the same time is bothering you, give this a try. It really helped me, and I hope it does the same for you.

Feel free to add your own past fixes.

BradleyS
04-06-2007, 11:24 AM
It's that simple. If your RC injury is minor, and it isn't really hindering you, but at the same time is bothering you, give this a try. It really helped me, and I hope it does the same for you.

Just wanted everybody to know...if you have constant pain, get it checked out. I did RC workouts, but the pain would still come and go.

40% of my labrum is torn, along with a SLAP tear.

get it checked out.

Also, you can use the pulley rack to do cuban rotations both ways.

You will feel DB cuban rotations more then BB rotations

Mtguy8787
04-06-2007, 12:10 PM
Just wanted everybody to know...if you have constant pain, get it checked out. I did RC workouts, but the pain would still come and go.

40% of my labrum is torn, along with a SLAP tear.

get it checked out.

Also, you can use the pulley rack to do cuban rotations both ways.

You will feel DB cuban rotations more then BB rotations

And go to someone who specializes in sports medicine. Most doctors don't know **** about these types of things.

jwdjrs
04-06-2007, 12:48 PM
About two years ago I hurt my RC. After a 2 week break I went back to the gym, and continued doing so while neglecting the nagging and bothersome pain. I never really thought twice about it. I could still do all exercises, so why let it get in my way?

Well, it started getting worse and worse, and finally I decided to try to fix it myself before heading to the doc. With some online research and many attempts, I finally settled on this.

Every non- shoulder day at the gym:

Cuban Press for 2-3 sets 15-20 reps.

Internal and External rotations, 2 sets of each on each arm.

Broomstick stretch. (Which I also do on off days before sleep)


It's that simple. If your RC injury is minor, and it isn't really hindering you, but at the same time is bothering you, give this a try. It really helped me, and I hope it does the same for you.

Feel free to add your own past fixes.Good post man

bongd
04-06-2007, 12:56 PM
I've always liked doing this:

http://www.youtube.com/watch?v=Y6NrxHBUR-4

I usually do some military presses with a broom stick, some behind the neck presses, and then I do the full exercise once there's a lot of blood in my rotator cuff. I'm able to bench pretty decent now, but I stick to only incline BB or smith machine BB.

I'm doing fine without flat bench, but it's nice to do pressing movements without hesitation again. Good luck, boys. Keep spreading the good word. :cool:

PS. Cool new sub-forum.

moondg29
04-06-2007, 01:02 PM
I've always liked doing this:

http://www.youtube.com/watch?v=Y6NrxHBUR-4

I usually do some military presses with a broom stick, some behind the neck presses, and then I do the full exercise once there's a lot of blood in my rotator cuff. I'm able to bench pretty decent now, but I stick to only incline BB or smith machine BB.

I'm doing fine without flat bench, but it's nice to do pressing movements without hesitation again. Good luck, boys. Keep spreading the good word. :cool:

PS. Cool new sub-forum.

That's the "broomstick" exercise I mentioned.

ben2285
04-06-2007, 01:12 PM
I was having rotator cuff problems also when I was benching my heaviest this past summer. This worked excellent for me, and now I do it before every shoulder workout. Hope this helps someone as much as it helped me: http://familydoctor.org/265.xml

DoubleWide
04-06-2007, 03:24 PM
I had RC problems that would be noticeable when heavy benching or sometimes after sleeping on my side. Wide grip Pendlay rows to strengthen the back and posterior delt solved this problem.

PhoenixBuff
04-06-2007, 08:20 PM
About two years ago I hurt my RC. After a 2 week break I went back to the gym, and continued doing so while neglecting the nagging and bothersome pain. I never really thought twice about it. I could still do all exercises, so why let it get in my way?

Well, it started getting worse and worse, and finally I decided to try to fix it myself before heading to the doc. With some online research and many attempts, I finally settled on this.

Every non- shoulder day at the gym:

Cuban Press for 2-3 sets 15-20 reps.

Internal and External rotations, 2 sets of each on each arm.

Broomstick stretch. (Which I also do on off days before sleep)


It's that simple. If your RC injury is minor, and it isn't really hindering you, but at the same time is bothering you, give this a try. It really helped me, and I hope it does the same for you.

Feel free to add your own past fixes.

Thanks man, I'm going to give these a try.

Lifting N Tx
04-06-2007, 09:20 PM
Good post and thread, moondg29. I've known about the broomstick stretches for a long time, but until recently had done more than a few at a time. Then I saw this writeup (http://www.intens************/showthread.php?t=6997&page=1&pp=25), recommending 50 at a time.

I haven't made it to 50, 15 or more with a grip width that makes them moderately difficult is a killer. I'm working on increasing the reps, though. His claim that it'll cure shoulder problems 90% of the time is pretty intriguing.

PhoenixBuff, that's a pretty impressive heritage in your sig.

oziem
04-07-2007, 02:35 PM
I mentioned the broom stick method in my post elsewhere. The overhead movement is good but lateral moves are also important. The rotator moves are great as well.
Thankful the info is getting out. Surgery is usually not the answer.
Dr. O

shreddedx10
04-07-2007, 09:52 PM
if i have R/C tendontis are these exercises a good idea or will it just make it worse?

moondg29
04-07-2007, 11:09 PM
if i have R/C tendontis are these exercises a good idea or will it just make it worse?

I'm not the person to diagnose or treat your injury, but a friend with tendinitis went to rehab, and besides laying off heavy pressing for a few months, these were some of the basic moves that had him do to recover.

JRT6
04-07-2007, 11:16 PM
This link should be a sticky, best rehab link I've seen yet:

http://www.bodybuilding.com/fun/drryan9.htm

Sam C
04-08-2007, 07:29 AM
I've tried doing broomstick excercises, but if seems to just aggrivate the spot of soreness. Is this okay?

mrdoggypoo
04-08-2007, 08:08 AM
cuban press, what are those?

my shoulder has been giving me problems, but ive found that doing a certain exercise (dont know name, so ill describe) helps loosen it up.

i go to a pulley station and i attach the rope to about face level. i then pull it towards my face, almost like a row, but just to face level. anyways, ive been doing these before anything that might hurt shoudler, and it has helped a lot. i need to buy a long ass broomstick for those stretches.





About two years ago I hurt my RC. After a 2 week break I went back to the gym, and continued doing so while neglecting the nagging and bothersome pain. I never really thought twice about it. I could still do all exercises, so why let it get in my way?

Well, it started getting worse and worse, and finally I decided to try to fix it myself before heading to the doc. With some online research and many attempts, I finally settled on this.

Every non- shoulder day at the gym:

Cuban Press for 2-3 sets 15-20 reps.

Internal and External rotations, 2 sets of each on each arm.

Broomstick stretch. (Which I also do on off days before sleep)


It's that simple. If your RC injury is minor, and it isn't really hindering you, but at the same time is bothering you, give this a try. It really helped me, and I hope it does the same for you.

Feel free to add your own past fixes.

moondg29
04-08-2007, 11:52 AM
cuban press, what are those?

my shoulder has been giving me problems, but ive found that doing a certain exercise (dont know name, so ill describe) helps loosen it up.

i go to a pulley station and i attach the rope to about face level. i then pull it towards my face, almost like a row, but just to face level. anyways, ive been doing these before anything that might hurt shoudler, and it has helped a lot. i need to buy a long ass broomstick for those stretches.

That's a face pull.

A cuban press is where you upright row a light weight, then externally flip it around so the bar is in the position to press, then press and go down the same way you went up.

http://www.bodybuilding.com/fun/exercises.php?Name=Cuban+Press

And with the broomstick you should feel some MINOR irritation to begin with, but as you continue it should subside.

7:360
04-08-2007, 12:11 PM
And go to someone who specializes in sports medicine. Most doctors don't know **** about these types of things.
That's a great point. Maybe there's a reason why there's "specialists". :)

I've heard about scarecrows being used as a RC rehab exercise. Has anyone heard anything positive or had any good rehab results with those? I've never had any RC issues but I do these on my lifting days to strengthen my RC: 4x12. Cuban presses are looking like a good potential addition as well..
,

moondg29
04-08-2007, 12:15 PM
That's a great point. Maybe there's a reason why there's "specialists". :)

I've heard about scarecrows being used as a RC rehab exercise. Has anyone heard anything positive or had any good rehab results with those? I've never had any RC issues but I do these on my lifting days to strengthen my RC: 4x12.

What is a scarecrow?

7:360
04-08-2007, 12:20 PM
Scroll down about halfway and it will describe it.
http://www.t-nation.com/readTopic.do?id=459846
[I][
Start off with very light plates in each hand (2.5 pounds will usually do) and position your body like you're in the bottom of a good morning: chest and head up, butt back, weight on the heels. Let the arms hang down and relax before you begin. Start off with a rowing motion, pulling through the elbows and squeezing the scapula together. From here, externally rotate your arms to a point where they're parallel to the body.

Next, press the weight out over your head. Follow this same pattern back in reverse order to the starting position. Try to make this exercise as robotic and methodical as possible to fully reap its benefits. Perform three sets of 12 repetitions with a two second tempo on each part of the movement./I]

I hope that helps :)

moondg29
04-08-2007, 12:24 PM
That is exactly like the Cuban press, only bent over.

PDLJ
04-08-2007, 09:54 PM
what is the time frame?
I tore my cuff about 6 months ago, and have not worked out upp body b/c of it. Can I start doing some light lifting? It feel pretty good (ie no hard pain), but weak when I use my shoulder for basic things (such as carrying bags, eyc..).

I agree, regular doctors dont know **** about this type of stuff.

Maleante PR
04-09-2007, 12:48 AM
This is a great new section to the forum. Much needed.

Maybe one of you can help me out. I was assualted with a weapon a few months back and my shoulder was injured. I don't think the weapon is to blame for the injury I still have but the fall. I think I may have landed on an extended arm but i'm not sure.

Anyway like a poster above my shoulder hurt sometimes when I sleep on my side (on that shoulder of course). It also hurts when I do this stretch (but only ALL the way):

http://www.bodybuilding.com/fun/drryan9ism.jpg

http://www.bodybuilding.com/fun/drryan9jsm.jpg

Around the time i was assualted it would hurt even when I tried to pull (pullups for example). Luckily after a 3 month rest, i can now do pullups again with no pain.

im just hoping i can get my shoulder functioning normally the way it used to (no pain during stretch or sometimes during sleep). especially since im going into the Maines very soon. Dont need this messing with me. my shoulder even bothers me a bit when i do jumping jacks sometimes (top of movement).

hopefully it will just keep healing on its own as it has been over time.

btw, is that video correct form for that exercise?

Hulston Prickle
04-09-2007, 10:30 AM
This link should be a sticky, best rehab link I've seen yet:

http://www.bodybuilding.com/fun/drryan9.htm

Great article-thanks!

moondg29
04-09-2007, 01:09 PM
what is the time frame?
I tore my cuff about 6 months ago, and have not worked out upp body b/c of it. Can I start doing some light lifting? It feel pretty good (ie no hard pain), but weak when I use my shoulder for basic things (such as carrying bags, eyc..).

I agree, regular doctors dont know **** about this type of stuff.

IMO, 6 months is plenty of time... but I'd get medical advice first. Ask if you're healed enough to start light therapy. If so, go straight to these exercises, but keep them light (5-10 lb dumbbells).


This is a great new section to the forum. Much needed.

Maybe one of you can help me out. I was assualted with a weapon a few months back and my shoulder was injured. I don't think the weapon is to blame for the injury I still have but the fall. I think I may have landed on an extended arm but i'm not sure.

Anyway like a poster above my shoulder hurt sometimes when I sleep on my side (on that shoulder of course). It also hurts when I do this stretch (but only ALL the way):

http://www.bodybuilding.com/fun/drryan9ism.jpg

http://www.bodybuilding.com/fun/drryan9jsm.jpg

Around the time i was assualted it would hurt even when I tried to pull (pullups for example). Luckily after a 3 month rest, i can now do pullups again with no pain.

im just hoping i can get my shoulder functioning normally the way it used to (no pain during stretch or sometimes during sleep). especially since im going into the Maines very soon. Dont need this messing with me. my shoulder even bothers me a bit when i do jumping jacks sometimes (top of movement).

hopefully it will just keep healing on its own as it has been over time.

btw, is that video correct form for that exercise?


Video is correct... and yes, these should help you out a lot.

wildcat_atc
04-09-2007, 01:36 PM
Moondg, I am athletic trainer. I work with a collegiate baseball team and have worked in rehab clinic for several years and have worked with several rotator cuff repairs. My advice to you would get on a good theraband strengthing program to increase the strength in your rotator cuff before doing any heavy weights. Theraband should be performed for external rotation, internal rotation, abduction, flexion, and extension. You want to keep it light with the rotator cuff muscles because they are wide and thin, so you dont need to put much weight on them even if they are healthy. Once the theraband program gets easy, you can work in some heavier weights. Just remember to slowly progress so your risks for re-injury is lessened.

moondg29
04-09-2007, 01:42 PM
Moondg, I am athletic trainer. I work with a collegiate baseball team and have worked in rehab clinic for several years and have worked with several rotator cuff repairs. My advice to you would get on a good theraband strengthing program to increase the strength in your rotator cuff before doing any heavy weights. Theraband should be performed for external rotation, internal rotation, abduction, flexion, and extension. You want to keep it light with the rotator cuff muscles because they are wide and thin, so you dont need to put much weight on them even if they are healthy. Once the theraband program gets easy, you can work in some heavier weights. Just remember to slowly progress so your risks for re-injury is lessened.

I normally do this for warm up before most bench workouts.

JRT6
04-09-2007, 08:38 PM
Here's my other favorite link:
http://www.t-nation.com/readTopic.do?id=1053531

znovak
04-10-2007, 02:23 PM
It seems like a lot of people suggest using light weight exercises to recover from a rotator cuff injury, but then it also seems some people say it aggrivates the tendons even more. About a month or so ago I got a minor injury in my rotator cuff when incline benching...so minor that I didn't even feel it the day I benched, but it's scared me enough (not wanting to get a serious problem) since then to stop me benching for awhile.

I've been doing all the common rotator exercises now for about a month, twice a week. Just went back to benching light weight the other day...but there is still a MINOR pain in my shoulder. I don't notice it in any lateral deltoid raises, but only the forward pressing motion of benching...

Is this something I should keep working through with light weight, or really just leave alone? It's definitely feeling better than a month ago, but if it won't recover if I keep using it, then I don't want to risk making it worse...even if I do miss benching and shoulder days!

Sockomalo
04-10-2007, 03:44 PM
Is this something I should keep working through with light weight, or really just leave alone? It's definitely feeling better than a month ago, but if it won't recover if I keep using it, then I don't want to risk making it worse...even if I do miss benching and shoulder days!

you dont have to miss bench and shoulder days. have you tried DB's? using a barbell doesnt allow you to move freely and can put your rotator cuff under lots of stress in awkward positions. try switching to DB's and using a neutral grip and see if it still aggravates your R/C

bigrocco
04-11-2007, 09:43 AM
Great posts from everybody. I'm using most of these exercises as warm ups and started packing some resistance tube/band to stretch with while at my desk.

Has anyone read this book? The 7-Minute Rotator Cuff Solution.
http://home-gym.com/7rocu.html

If so was it effective.

Does anyone know about the "shoulder horn" device?
http://home-gym.com/shoulderhorn.html
http://us.st11.yimg.com/us.st.yimg.com/I/homegym_1943_64628745t
http://www.fit-senior.com/acatalog/BS_sh-22.jpg

Thanks fellow Spartans and may we all heal fast.

BigKrabbe
04-11-2007, 12:26 PM
I haven't read that book, but i do have a shoulder horn that my pt sold me. The shoulder horn has seemed to work really well strengthening my rotators.

Sockomalo
04-11-2007, 01:12 PM
shoulder horn is good but can be easily replicated by just resting your upper arm on the top of a preacher curl bench and just doing the same motion. i just rest my upper arm of my dip handles because i dont have a preacher bench and its just as good.

JRT6
04-11-2007, 10:30 PM
The 7 Min book was good when it came out but in the years since the rehab of shoulders have come a long way. The book is out of date. I agree that you don't need the horn especially when doing Cubans.

Musclezs
04-15-2009, 09:56 PM
i "strained" my left RC 11 days ago. did some heavy pressing a day after shoulders day (not smart). the pain faded quickly after a few days, and i've been taking time off from lifting to be safe. i would say its felt 100% for 5 days. is it safe for me to begin lifting again? im going to start working in these stretches and exercises. and taking more time off between workouts.

Beezy33
04-16-2009, 12:00 AM
i "strained" my left RC 11 days ago. did some heavy pressing a day after shoulders day (not smart). the pain faded quickly after a few days, and i've been taking time off from lifting to be safe. i would say its felt 100% for 5 days. is it safe for me to begin lifting again? im going to start working in these stretches and exercises. and taking more time off between workouts.

I'd say you are cool to go back, but get it in lightly. Don't go heavy right off the bat.

I'm in the same boat, but my right shoulder RC has been hurt since Oct. (softball throwing overuse). My Dr. diagnosed as RC Tendinitis. I did the PT for about 4-5 weeks, it felt good, so started softball back up 2 weeks ago, and same injury is there. I have been doing all of the RC exercises except broomstick stretching 3-4 times/week. I think my RC has gotten stronger, but this time I went in for a MRI. I get the results on Monday.

My guess is that something is slightly torn because even as I've been doing all of the RC exercises I have slight pains and sometimes even wakes me up at night it aches so bad. I have the most pain obviously from chest days. I'm hoping for the best of a "severe strain", but I doubt it. Probably a tear or worse with my luck. Played ball all my life and I'm sure there's a lot of scar tissue build up in there along with a lot of other stuff.

Good luck!