rotator cuff

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Ross_Harkins		rotator cuff	19-02-2012 @ 18:55
Cleverer than YOU Member 1228, 1046 posts	Hi have had troubles with this for months, last year RHS back to full strength, now its the LHS, it is the suprasprinatus, my external rotation is weak, sore and the joint is tight, less mobile, can only do close grip bench and overhead with a close grip, Any suggestions for an uncomplicated rehab routine of exercises? Best way to work around it, TBH overhead is more comfortable than benching, should I just chuck bench and hit overheads harder to make some sort of progress? I'm also thinking of ramping up the upper back and rear delt work as well?

thosebananas		...	19-02-2012 @ 18:57
Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300 660.0 kgs @ 118kgs UnEq	Look up the dieselcrew shoulder rehab stuff!

bertie		...	19-02-2012 @ 19:15
I work as a boner Member 3115, 490 posts SQ 240, BP 140, DL 300 680.0 kgs @ 132kgs Eq	I had the same trouble for over a year with mine. My physio told me to buy some theraband off ebay and get warm up exercises off you tube. Now i still do the warm ups and never get a bit of bother with them.

drew2		...	19-02-2012 @ 19:21
drew too Member 2696, 245 posts	You and me both Ross, I've had on and off shoulder pain for over a year now. I think posture plays a big role in keeping shoulders healthy as nerves and blood vessels can also cause problems. Lots of pec and shoulder stretching and dont forget the serratus anterior with stiff arm pulldowns and push up plus

deleted2_20210523		...	20-02-2012 @ 05:07
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215 502.5 kgs @ 91.6kgs UnEq	deleted


Ross_Harkins		...	20-02-2012 @ 07:45
Cleverer than YOU Member 1228, 1046 posts	kirkynick said:Chuck the benches. Do lots of overhead (strict/push press) and triceps (lockouts, weighted cg press ups not going all the way down). For me though the real killer was low-bar squats. Full can is the best rotator cuff exercise I've found. What is full can and how is it done?

Repboards		Board pressing	20-02-2012 @ 09:57
Member 1887, 29 posts SQ 195, BP 155, DL 250 600.0 kgs @ 99.4kgs UnEq	Post Edited: 20.02.2012 @ 10:57 AM by Repboards Hi, If you can't do the full range of motion on the bench, you could always train off 2,3 or 4 boards. This will remove the shoulder movement from the lift, and allow you to train the lockout part of your lift until your shoulder is ready for the full ROM again. Check out www.shoulderrecovery.com

deleted2_20210523		...	20-02-2012 @ 10:07
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215 502.5 kgs @ 91.6kgs UnEq	deleted

Ross_Harkins		...	20-02-2012 @ 22:23
Cleverer than YOU Member 1228, 1046 posts	kirkynick said: Simple mate - almost as if you're doing lateral raises but with the palms facing forwards. Simply raise the arms out straight to the sides. Some people like to do them at an angle i.e. half way between a lateral raise (out to sides) and a front raise (out to front). I prefer the former. http://www.viddler.com/v/5b42a8f2[/youtube] http://www.youtube.com/watch?v=Roe5aLMpjRE The idea of board presses maybe good as well. Won't harm to try. Superb, will give these a go, what would you reckon to using a supinated grip also like your'e going to do a dumbell curl but keeping arm locked straight and doing laterals/fronts this way too? Thanks to everyone else for other suggestions also was considering partial/boards however believe the problem is aggravated by the opening of the shoulders in benching, I've realised through trial that overheads which I use a close grip for anyway is more beneficial to me than reducing shoulder rotation from bringing grip in/using the arch/reducing range using boards Againg I also would bet a lot of upper back from different angles will also restabilise shoulder girdle Best way to stretch seems to be broom pole dislocations and snatch grip overhead squats I also have that band from the physio however that alone isn't going to accelerate recovery/strength/mobility Going to do the full can after every pressing session, if I can get thursdays in will dedicate it to upper back/rear delts alone for a quick 1 hour slot...bound to help too?

deleted2_20210523		...	21-02-2012 @ 03:48
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215 502.5 kgs @ 91.6kgs UnEq	deleted

Ross_Harkins		...	22-02-2012 @ 16:12
Cleverer than YOU Member 1228, 1046 posts	Post Edited: 22.02.2012 @ 16:17 PM by Ross_Harkins thosebananas said:Look up the dieselcrew shoulder rehab stuff! Some good stuff there, although this lot of circuits looks as if it would take about 2 hours to get through

hifilover		...	22-02-2012 @ 17:18
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	I managed to tear both mine slightly doing overhead heavy lock-outs (I think) They've not been right since around April 2011 but they're currently getting a lot better and my overhead and bench weights are going up nicely I've been going to the Osteo when I feel necessary but every week to begin with; numerous exercises to do and acupuncture to boot as well. I've found that cable cross-overs (gay I know) have helped a lot though as they've taken the direct strain off the shoulders etc... Also facing into shoulder press machines instead of outwards as per the norm has helped a lot!

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