Rotator Cuff Injury

  1. Rotator Cuff Injury


    Was just diagnosed with 2 Focal Full Thickness tears in my rotator cuff and am scheduling an appt with a specialist. Anyone have this before?

    Reading different articles, some stating surgery, others stating no surgery, rather time.......would love to hear from anyone on this...
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  2. Do you have forward head position?

    Rehab - back, shoulder and forearms

    tonygentilcore.com/2018/01/bicep-tendonitis-doubt-check-5-muscles/

    youtu.be/W-HMcC8qxRM

    rehab program -

    Forearm:

    7.5kg dumbbell eggtimers, 6 sec transit up/down, 3 second turnovers (unilateral)

    7.5kg dumbbell paintbrushes (unilateral)

    7.5kg dumbbell static handshake hold

    Raised, seated bodyweight, backwards hand forearm stretch, 30 secs (bilateral), repeat using back of hands, 30 secs

    7.5kg cross-body reaches, with internal twist on eccentric movement at maximum rear extension, 3 seconds per direction, to fatigue (unilateral, includes forearm, pec minor, bicep and shoulder)

    Tennis ball therapy, from shoulder to finger tips, arm crossed under body, with rollover (combines with shoulder)

    Shoulder:

    10 seconds incline/decline around the world with 2.5kg plate “beer can”, maximum horizontally reverse angle, even across the body (unilateral)

    Upwards 45deg arm extensions holding 2.5kg plate, opening/expanding chest as far as possible, AMRAP (bilateral)

    Upwards 45deg arm extensions holding 2.5kg plate, front-facing, AMRAP (bilateral)

    Palms-down 90deg straight arm static hold, to fatigue (bilateral)

    Back of wrists to lower back, push and hold (bilateral)

    Doorway- forward leaning typewriters, 10 slow

    (Tennis ball therapy with forearm above)

    Back / rhomboids, gluteus:

    Thumbs locked, palms facing down, arm extensions to maximum, shoulders all the way back on eccentric. 10. (bilateral)

    Two-handed, hunch-backed, front-facing 5kg dumbbell lifts with straight arms from waist to behind head and back. Slow, to fatigue. (bilateral)

    Shoulders back, elbows down, wrists up holding 7.5kg dumbbells. Hold until fatigue and keep pushing chest forward. (Bilateral)

    Head extension, tilt and rotation with rigid duck-face. Slow. To fatigue / pain tolerance.

    Tennis ball therapy - lying on your back with bent knees raised, ball in between shoulder blade and spine (unilateral), repeat with arm across body, arm straight up and arm open across the floor. Play with it. Thrust hips forward for additional pressure. Use feet and head to work tennis ball down the spine to coccyx and then across pelvis and gluteus, like a rolling pin. Keep knees bent and roll to the side for gluteus. Repeat other side.
    Bonus: raise head to crunch position and hold, while ball under shoulder blades.
    Note: take as long as you want and breathe through any pain / tightness. Keep pain below 5/10.

    Lying on floor, locked ankles, legs over head and touch the floor, walk the feet out as far as possible behind head and hold.

    Locked-fingers pull-aparts, straight arms, in front of groin. Hold for 30 secs. (bilateral)

    Straight legged, seated full leg/back stretch - grabbing balls of feet.

    Seated yoga pose, grabbing / pulling knees back and staring at the ceiling. Push chest forward as much as possible. Hold for 30.

    Cross-legged hand on opposite knee twists. Hold for 15 per side.

    Standing shoulder-width apart, twist each way and extend arms to maximum, starting low and work upwards through to highest point and back, each twist. 5 sets.

    Arm swings, etc.

    Done!
    •   
       


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  4. Quote Originally Posted by double s View Post
    Was just diagnosed with 2 Focal Full Thickness tears in my rotator cuff and am scheduling an appt with a specialist. Anyone have this before?

    Reading different articles, some stating surgery, others stating no surgery, rather time.......would love to hear from anyone on this...
    how bad how bad does it hurt

  5. Some days worse than others. Hurts if I grab my seatbelt, put my.arm in my jacket. I can't do side laterals or front laterals, nor chest but I can do overhead press, pulldowns etc.
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    •   
       


  6. Hope it heals bro

  7. I would get surgery. I have been using a HGH, BPC-157, TB500 cocktail for my shoulder which has helped a lot, but I don't have a full thickness tear.

  8. Quote Originally Posted by mrhappyoz View Post
    Do you have forward head position?

    Rehab - back, shoulder and forearms

    tonygentilcore.com/2018/01/bicep-tendonitis-doubt-check-5-muscles/

    youtu.be/W-HMcC8qxRM

    rehab program -

    Forearm:

    7.5kg dumbbell eggtimers, 6 sec transit up/down, 3 second turnovers (unilateral)

    7.5kg dumbbell paintbrushes (unilateral)

    7.5kg dumbbell static handshake hold

    Raised, seated bodyweight, backwards hand forearm stretch, 30 secs (bilateral), repeat using back of hands, 30 secs

    7.5kg cross-body reaches, with internal twist on eccentric movement at maximum rear extension, 3 seconds per direction, to fatigue (unilateral, includes forearm, pec minor, bicep and shoulder)

    Tennis ball therapy, from shoulder to finger tips, arm crossed under body, with rollover (combines with shoulder)

    Shoulder:

    10 seconds incline/decline around the world with 2.5kg plate “beer can”, maximum horizontally reverse angle, even across the body (unilateral)

    Upwards 45deg arm extensions holding 2.5kg plate, opening/expanding chest as far as possible, AMRAP (bilateral)

    Upwards 45deg arm extensions holding 2.5kg plate, front-facing, AMRAP (bilateral)

    Palms-down 90deg straight arm static hold, to fatigue (bilateral)

    Back of wrists to lower back, push and hold (bilateral)

    Doorway- forward leaning typewriters, 10 slow

    (Tennis ball therapy with forearm above)

    Back / rhomboids, gluteus:

    Thumbs locked, palms facing down, arm extensions to maximum, shoulders all the way back on eccentric. 10. (bilateral)

    Two-handed, hunch-backed, front-facing 5kg dumbbell lifts with straight arms from waist to behind head and back. Slow, to fatigue. (bilateral)

    Shoulders back, elbows down, wrists up holding 7.5kg dumbbells. Hold until fatigue and keep pushing chest forward. (Bilateral)

    Head extension, tilt and rotation with rigid duck-face. Slow. To fatigue / pain tolerance.

    Tennis ball therapy - lying on your back with bent knees raised, ball in between shoulder blade and spine (unilateral), repeat with arm across body, arm straight up and arm open across the floor. Play with it. Thrust hips forward for additional pressure. Use feet and head to work tennis ball down the spine to coccyx and then across pelvis and gluteus, like a rolling pin. Keep knees bent and roll to the side for gluteus. Repeat other side.
    Bonus: raise head to crunch position and hold, while ball under shoulder blades.
    Note: take as long as you want and breathe through any pain / tightness. Keep pain below 5/10.

    Lying on floor, locked ankles, legs over head and touch the floor, walk the feet out as far as possible behind head and hold.

    Locked-fingers pull-aparts, straight arms, in front of groin. Hold for 30 secs. (bilateral)

    Straight legged, seated full leg/back stretch - grabbing balls of feet.

    Seated yoga pose, grabbing / pulling knees back and staring at the ceiling. Push chest forward as much as possible. Hold for 30.

    Cross-legged hand on opposite knee twists. Hold for 15 per side.

    Standing shoulder-width apart, twist each way and extend arms to maximum, starting low and work upwards through to highest point and back, each twist. 5 sets.

    Arm swings, etc.

    Done!
    Thanks man, will digest this. Don't have forward head syndrome
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    Muscle Research Code AM10 www.mrsupps.com

  9. With injury recovery, you normally have inflammation for about a week (unless you are experimenting with AAS or prohormones, in which case it’s more like 2-3 days), during which time the tissue is really pissed off and you can’t do much apart from rest and protect it.

    Once the inflammation goes down, you need to start “active recovery”, by working / focusing on the eccentric movements associated with that muscle group. Just pick a low weight, or even no weight to start with and gently coax the body into stimulating growth.

    Don’t even attempt normal muscle loading exercise until you’ve built it back up using the “negatives”, you’ll likely re-tear and aggravate the injury.

    Listen to your body and slowly introduce normal movements back at low weight and increase the volume. Isometric holds, such as calisthenics can be amazingly good at speeding this part up.

    However, if you do have forward head position, I heavily recommend those tennis ball exercises I posted above, before you start working on the shoulder. (I prefer a hockey ball, once the initial tension is released.) You should also look at the various factors in your daily life that are creating the forward head position and rounded shoulders. Car seats, looking down at your phone, working in front of a computer all day and forming a bad habit are the primary causes for most people. Once your posture is correcting itself, you should really focus on building up the muscles between your scapula and your spine. Cable “face pulls” with the rope attachment, cable rows, face down rows with dumb bellls are all good.

    I’ve also thought up a new exercise yesterday using the barbell, which is amazingly good for building those muscles. I’ll record a video at some stage soon and demonstrate the technique - it’s really obvious when you think about it.

  10. Quote Originally Posted by irone93 View Post
    I would get surgery. I have been using a HGH, BPC-157, TB500 cocktail for my shoulder which has helped a lot, but I don't have a full thickness tear.
    How many ius?

  11. what showed you had a full tear, MRI?
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  12. Yes MRI
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    Muscle Research Code AM10 www.mrsupps.com
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