Injuriy rehab

  1. Registered User
    TBULL's Avatar
    5'8"  230 lbs.
    Join Date
    Mar 2009

    Injuriy rehab

    Hey guys long time no see. Well I have a rotator cuff injury and was wondering what if anything I can do to help heal it. I cant afford surgery And dont have insurance, so anything that will help is great. Vit's, supps, gear IDk , all I know is I have to heal but my job is lifting 100# gears and climbing structures ect. To specify the locality: I can do a huge shoulder workout and not hurt that bad,I can rep 310 on a seated chest press machine and can do bi's tri's & back ,BUT when I try to flat bench ..I cant get 145 to touch my chest,left shoulder just totally gives...anything? thanx guys.

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    JudoJosh's Avatar
    Join Date
    Nov 2008

    This is a rehab routine specifically for the shoulder. I have used this in the past, give it a try.

    This is a 7 day shoulder rehab protocol that can be implemented to maintain and restore shoulder health, function and stability.

    Weekly Protocol
    Day 1: Circuit 1
    Day 2: Circuit 2
    Day 3: Circuit 3
    Day 4: REST
    Day 5: Circuit 4
    Day 6: Circuit 5
    Day 7: REST

    Each exercise in the circuit is completed for 12-15 reps and each circuit is done 1-3 times (runs).

    Circuit 1:
    DB Retractions
    DB Protractions
    Posterior Capsule Stretch

    Circuit 2:
    DB Cuban Rotations
    Band External Rotations
    Band Pull Aparts
    Band Dislocates
    Band Presses

    Circuit 3:
    Pull-up Retraction
    Barbell Overhead Shrugs
    Push-up Plus
    Posterior Capsule Stretch

    Circuit 4:
    Incline DB Retraction
    Prone "Y's"
    Prone Internal Rotations

    Circuit 5:
    EQI Push-ups
    Prone "T's"
    Plate Halos

    Extra Exercises that can be substituted in the circuits:
    DB Internal / External Rotations
    EZ Curl Cuban Rotations
    EZ Curl Cuban Presses
    Band Abduction / External Rotations
    There are a bunch of options when it comes to supplements. I personally like Cissus. There is EMU oil, Osteo-sport, Skeletal Balm, Super Cissus RX, chondroitin and glucosamine
    "The only good is knowledge and the only evil is ignorance." - Socrates
  3. Registered User
    TBULL's Avatar
    5'8"  230 lbs.
    Join Date
    Mar 2009

    Thanks Judo !!

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