Injuriy rehab

  1. 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.


  2. 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. Thanks Judo !!
    •   
       

Similar Forum Threads

  1. Shoulder Rehab
    By chainsaw in forum Training Forum
    Replies: 5
    Last Post: 05-17-2009, 04:29 AM
  2. shaddow's REHAB Log
    By shaddow in forum Workout Logs
    Replies: 89
    Last Post: 09-22-2008, 12:17 AM
  3. Rehab with Deca
    By Rumpnuts in forum Anabolics
    Replies: 3
    Last Post: 01-27-2008, 02:27 AM
  4. ACL rehab
    By adolescent686 in forum Exercise Science
    Replies: 1
    Last Post: 12-28-2007, 04:08 PM
Log in
Log in