The Complete Shoulder and RC Injury Article

[FX45]

best thread ever, bump.

[RJM28]

Well I can say my shoulder health has improved a bit.. still out of training which is depressing. I can still feel a bit of pain (supraspintus related) I've been out for 5 weeks now, roughly how long does a suprispintus injury take to heal? (I did it via partial dislocation of the shoulder during combat, but the chief cause would have been abusing the shoulders with many presses, lateral raises and just generally belting them..)

How often should I do these exercises to rehab my shoulder. I have major problems doing any kinds of presses and things and I'd like it to get better before it gets worse. So I've taken a little time off and it's feeling better but I think I need to rehab it without injuring it or over doing it.

[WeedyBloke]

bump tbh

[samos1]

How often should I do these exercises to rehab my shoulder. I have major problems doing any kinds of presses and things and I'd like it to get better before it gets worse. So I've taken a little time off and it's feeling better but I think I need to rehab it without injuring it or over doing it.

I did this for 3-4x a week without training. I do it 2x a week or 3x a week now, once maybe by itself at home.. the others I just do a few rotations to warm the shoulders up prior to chest/back/shoulders..

I was thinking of getting a speedball for hand eye coordination, will this have a negative or positive affect on shoulder health? Any ideas?

[whitesox3223]

Bump

[Troutwine]

Good post, just about everything there is what my physical therapist told me to do after I had my shoulder cleaned out and rebuilt.

cleaned out

what was in it?

Anywyas, thanks Bernie!!!

When should these excercises be done?

[Tomos]

bump

[BernieD]

Sorry guys

I don't really come around BB.com much anymore, but I'm glad this thread has still been getting responses

To Troutwine...if you have access to this equipment at home, then it can't hurt to do it on OFF days, possibly at night so that overnight your shoulders will have time to rest. It really depends on your intensity though. If you were to do a full routine like this, with 3-4 different exercises, you'd probably want to do it on an OFF day or at night on a day you lift. But too much at once can get you really sore(even with these exercises). What I do now is dumbell internal and external rotations before EACH workout, 1-2 sets each. Then 5 days a week AT NIGHT I'll do the broomstick stretch, 40-50 reps. If I get tired I'll take a break, then get to 50. On OFF days then (so about 3x a week) I'll do a longer routine

Originally Posted by xueimelynnad
Good post, just about everything there is what my physical therapist told me to do after I had my shoulder cleaned out and rebuilt.

Wow, that's pretty flattering, heh.


In case you are just seeing this thread, please read the Version at the BOTTOM of page 1, post #27. It's an updated version (many many changes) from the version in post #1.

[shinobidoode]

You think this will help with rounded shoulders?

[Sabbra Cadabra]

wow, just injured my rotator cuff, definately looks great. Replied to find it easier next time and definately be reading. Thanks for the time taken to write this up. Much appreciated and the replies of wats worked and peoples experiences. Thanks.

[Richie_Awesome]

Awesome thread.

[Purostaff]

This thread is too awesome not to be bumped every week

[Dominik]

Should be a sticky.

[Richie_Awesome]

Should be a sticky.

Agreed.

[ShotClock]

How far should one's rotation go in these exercises? I tried the cable one today for internal rotations and on the eccentric i tried to let my arm rotate far enough so that it was in line with my side, but then it started to hurt. I'm guessing this is going too far...

Also, I have a problem with the lying external rotations. Anyone else tend to mainly feel it in the bicep?

[ITHURTZ]

LOL DONT go that far!!!

and doing this rotations you must keep your elbow to your side and pull level

[HiTMe]

Great Thread!!

I was just wondering, what are some good chest/back excercises that work the muscle group but don't involve the shoulder?

[hjayss]

You know ther are a lot of shoulder issues around here glad to see somebody put something together like this...

[tbbuccaneer87]

would these exercises help with a should instability?

[ITHURTZ]

the rc muscles is what holds the joint in its place, so naturally working them out and getting them stronger results in a stronger healthier shoulder

[tbbuccaneer87]

sounds good. thanks.

[jckedup616]

How often should I do this routine?

[derzeps]

i pulled a muscle in my right shoulder three weeks ago and since the injury i've stopped lifting and began icing/heating the region. My shoulder pain stopped for the most part (i had some light pain but nothing too noticeable), so i decided to start lifting light weights yesterday. I just finished working out today and noticed a stiff-like feeling in my shoulder right after i finished a lift, and then sporatically throughout the day. Since i started lifting, my shoulder feels basically the same way it felt before i started lifting again. My question is should i keep lifting light weights, or should i quit lifting and go back to icing/heating and wait to start lifting again? Thanks

[rhyko]

this was probably just as helpful as my phyiotherapist,

i need to strengthen back up my infraspinatus, teres minor and supraspinatus muscles, do you know any good exercises specifically to strengthen those 3 muscles? i use exercises similar to armwrestling movements.
any suggestions welcome

[jdmalm123]

Sorry guys

I don't really come around BB.com much anymore, but I'm glad this thread has still been getting responses

Uh, fellas, the OP hasn't posted here since 11-29-2006!!!

Apparently, he's happy but completely unaware of your qeustions...try a PM or email, but who knows if he's still around...

[Richie_Awesome]

My shoulder is injured, AGAIN

[jdmalm123]

My shoulder is injured, AGAIN

no way. what did you do to it?

[Dayroc]

Awesome~

I have just injured my shoulder about 1.5 weeks ago and was wondering why it is not healing (as with all other body parts it should heal!).

But after reading this and doing some exercises, i can feel my recovery already.

I can't wait to hit the gym.

[Richie_Awesome]

Love it.

I'm always hurting my RC.

[Richie_Awesome]

no way. what did you do to it?

I did 240 on incline, then did incline chest flys with the 75s. It was fine then, next day, insane pain.

For not, I'm never doing dumbell flyes again, and also sticking to dumbells with the incline press.

I mostly do floor presses and a powerlifting style now.

ALWAYS TUCK YOUR ELBOWS ON THE BENCH PRESS!!!