Rotator Cuff Questions

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  1. Quote Originally Posted by Rodja View Post
    99% of the time, it's bc people do not know how to bench properly and have an imbalance in internal:external rotators.
    I know how to bench properly since watching Dave Tate's videos a couple years back. My shoulders pop/feel uncomfortable even when I do side or front arm raises. It's nothing to do with BB benching itself. My shoulders are just pretty meh in general.


  2. Quote Originally Posted by broda View Post
    I know how to bench properly since watching Dave Tate's videos a couple years back. My shoulders pop/feel uncomfortable even when I do side or front arm raises. It's nothing to do with BB benching itself. My shoulders are just pretty meh in general.
    That's the aforementioned imbalance in the internal:external rotators.
    M.Ed. Ex Phys

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  3. Alright, thanks! I'll start doing rotator exercises starting tomorrow along with high doses of Omega 3's and see if that helps out my shoulder. I'll let you guys know how it goes.


    Quote Originally Posted by Rodja View Post
    This. Very, very rarely have I seen anyone need any internal rotation work since they are heavily used in presses and pulldowns/pullups.

    It sounds like the OP has some shoulder protraction issues and this is the best, yet simple, article to address this:
    http://www.mindandmuscle.net/article...-the-shoulder/
    I passed this so at least I know that that isn't the problem for me.

  4. Quote Originally Posted by Rodja View Post
    99% of the time, it's bc people do not know how to bench properly and have an imbalance in internal:external rotators.
    You are exactly right. 99% of the people with shoulder problems are those with imbalance in their internal and external rotators.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  5. 2 week injury update -
    It's been 2 weeks with no benchpress and no military press, I do rehab work at every workout, I stretch my external rotators every day, and I do 100 band pull aparts every day.

    My shoulder feels fine during everyday activity and barely bothered me when I moved this weekend except when it was put in a really akward position. I tested it today at the gym and I could military press 30 lb dumbells with 0 pain, when I moved up to 40 I felt a dull ache in my left shoulder similar to how it felt for the first few weeks I ignored it and worked through it.

    I can close grip benchpress, do push ups, and 1 armed pushups with no pain at all. I tried a few reps with 135 on bench and felt little to no pain as well. I also am taking no anti-inflammitories to mask the pain(save the "natural" kind in cissus and Animal Flex).
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  6. Start stretching your pecs alot more!!! Especially your pec minors!!! Thats step 1.

  7. I actually have been incorporating Pec minor and major stretches in my daily routine.
    I still can't touch my toes though as an aside.

  8. Yea flexibility is def a must man. Doing hard stretching after your workout especially. Try doing facepulls, overhead shrugs, and levator scapulae shrugs for high reps (15-20). Do them every other day to every 2 days. In between those do your regular lat movements. Like chins, lat pull downs, cable lat pushdowns. (All Unilateral). And Keep up with the stretches. Im on the same journey as you with my shoulder. Mine is way better now. I feel my seratus anteriors working a lot more since im stretching the pecs more.

  9. Oh use 3-4 sets

  10. And rotator cuff stretches after your bench/chest days as well

  11. Quote Originally Posted by broda View Post
    Alright, thanks! I'll start doing rotator exercises starting tomorrow along with high doses of Omega 3's and see if that helps out my shoulder. I'll let you guys know how it goes.
    Just thought I'd let you guys know that my shoulder is doing much better and by the time next week rolls around it looks like I'll be good to go with my regular routine. Thanks for the help!

  12. Mine is too. These shoulder dislocations work like magic as well as pec minor stretching

  13. No real update except slight slight very small decrease in pain but I have a question.

    Has anyone used DMSO for pain?

  14. Quote Originally Posted by rambo679 View Post
    No real update except slight slight very small decrease in pain but I have a question.

    Has anyone used DMSO for pain?
    I've heard of people using it, but I don't have any personal experience with it. I do like the capsaicin rollon, though.
    M.Ed. Ex Phys


  15. before doing shoulders make sure you also warmup and not just stretch. also make sure to hit all parts of the shoulder when working shoulders. that means exercises for front rear and side. i had a lot of problem with my rotator every couple of weeks and i found out i wasn't doing anything for my rear delts. after it healed i added some exercises for rear delts and haven't had a problem since.

  16. I have a permanent injury to my left rotator cuff and I find the pec dec to be very effective and it relieves alot of the ache pains I experience.

  17. Maybe you have a weak subscapularis. Do your shoulder blades wing out by any chance?

  18. Update, I bench pressed pain free today. The only pain now is the mental pain from the low weight I have to lift after a month out.

    I'm mature enough to realize benching 30lbs less is better than benching 0
    Lbs because my shoulder is shot.

    I got brave and tried doing a butterfly but that still hurt.

    Not sure who it was asked to but my shoulder blades do wing out.

  19. Update to update:
    My shoulders used to wing out a lot more, I looked at myself in the mirror(as I often do) and they are substantially less.

  20. You need to strengthen your subscapularis with internal rotations. Also your lower/mid traps and rhomboids with reverse flies, over head shrugs, row variations (all light weight with high reps). Only do direct external rotater work x 2 weekly. And keep doing pec minor/major stretches. This will help set the humerus head back and away from the acromian wall as well. Also throw in light pec flies as this will stretch the pecs in a positive manner.

  21. Also.. look up youtube videos on anterior humeral glide, and make sure u dont do that. If u do, u have to work on that.

  22. Everyone has been a big help thanks a lot to you all!
    Speaking of Scap Pushups, Ive been doing them three times a week, 3 sets of 20-30. Does this seem adequate?
    Also the 100 band pullaparts have been a great help thanks a lot Joe Defranco, and infact in honor of him, here is his family's greatest work:

  23. Oh yea scap push ups are awesome actually keep doing those and yes, you're in the correct rep range and sets. But, you dont want to over work the subscapularis... it can strain and even tear. Hmmm, yep.. just remember this... subscapularis, lower/mid traps, rhomboids strengthening and pec stretches. Dont forget to stretch. Foam rolling my upper back and scaps with the rumble roller helps me a lot. If you can, look into a massage therapist.

  24. They can work wanders trust me.

  25. Lean away pull ups, bilateral trap 3 raises, face pulls with cable machine. Many more but they help me the most
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  26. ^i agree. Stay away from lat movements right now. Focus on strengthening the different planes of the scapula first. Remember light weight, focus on technique and squeezing the scapula muscles in whatever variation of a rows or shrug you do. Check to see how your rotator cuff flexibility is.
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