Posted on Feb 1, 2016
Looking for ideas for a workout plan because of a rotator cuff injury?
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Responses: 13
I do a lot of rotational shoulder exercises for my rotary cuff. Also:
Strict form without elbows flared out on presses
Build strength in opposing muscles (rear delts, lats)
no fancy crap (behind the neck stuff isn't worth much)
Focus on good range of motion
Consider glucosamine and chrondriton with MSM
Dynamic stretches before you workout and static stretches after
http://exrx.net/Lists/ExList/BackWt.html#Infraspinatus
SFC Stephen King , care to amend ?
Strict form without elbows flared out on presses
Build strength in opposing muscles (rear delts, lats)
no fancy crap (behind the neck stuff isn't worth much)
Focus on good range of motion
Consider glucosamine and chrondriton with MSM
Dynamic stretches before you workout and static stretches after
http://exrx.net/Lists/ExList/BackWt.html#Infraspinatus
SFC Stephen King , care to amend ?
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I went through physical therapy for a slight tear that they didn't operate on but gave me a cortisone shot in the shoulder. Basically it was stretching using a door frame to grab and extend the arm in various directions. That was followed with a bunch of exercises using rubber tubing with handle grips on the end. Essentially I would move my arms in every direction under resistance. The only thing was they told me not to do any overhead press type movements. I think you could find the type exercises with a google search on shoulder physical therapy. The rubber tubing came in different colors based on how much resistance it gave, so you could increase as your shoulder got better.
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I had shoulder surgery in September, albeit not for my rotator cuff. I had my bicep tendon relocated, bone spurs and arthritis removed. What I've found was focusing on the small muscles that we tend to overlook during normal workouts and essentially that's what my physical therapist assigned me to do. Beginning with basic stretches (doorway stretch, walk the wall stretch, hand behind the center of your back stretch), evolving to elastic band resistance training, targeting the shoulder - focusing on basic shoulder movements. After about 4-5 weeks of that, I was allowed to incorporate weights, very light weights.
I'm working out like I was before now, however I don't have the same strength in my shoulder that I had prior to surgery - but that is the long road in which I had to swallow my ego and only lift what is appropriate for my current shoulder strength.
My apologies for not being more specific on exercises - but recovery is definitely a phase by phase method and requires time...which I'm sure you're aware of.
I'm working out like I was before now, however I don't have the same strength in my shoulder that I had prior to surgery - but that is the long road in which I had to swallow my ego and only lift what is appropriate for my current shoulder strength.
My apologies for not being more specific on exercises - but recovery is definitely a phase by phase method and requires time...which I'm sure you're aware of.
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