Injured Rotary Cuff - Replacement Exercises?!

[lodid]

I have a slightly injured rotary cuff (as per doctors visit).

Doctor told me to lay off anything that hurts this area for * 6 Months * ?!?!?

After reading posts from others that have had this injury, I am more then happy to follow his directives.

However, I don’t want my chest and shoulders falling WAY behind during this time.

Would the EF experts please lay out a good set of alternative exercises that lay off the rotary cuff yet work chest/shoulders?!


Thanks in advance,

Lodid

 

[gettinlarger]

How bad is the injury?

I highly doubt 6 months enough is a good prognosis. With proper rehab, you could be good to go much sooner.

I say forget your chest and shoulders for the time being, and focus on cuff exercises. Cuban rotations, dumbbell cleans, etc. Strengthen them up. Make them better than new. You may even be able to do VERY LIGHT pressing movements. By very light, I mean, the bar.

 

[lodid]

Well, to my credit, I caught it REAL early, like a few weeks after initial injury.

From research on this site, I realized it was serious and went to the doctor.

I am on medication now.

It only hurts when I try lifts that are forceful on that area. Otherwise, it only aches slightly with extreme stretches. Does not hurt any other time.

I am lucky as I have read about folks that have pains by simply moving the arm.

And thank you for your response, karma for you my good man!

 

[Citruscide]

PL Bench style... I have a severely bad shoulder... and it doesn't hurt it at all. Also, the hammer machines work well too.

as for shoulders... overhead barbell military press (front) works great... no real pain at all.

C-ditty

 

[lodid]

I hate to sound like a total n00b but...

PL Bench style?! (Close grip maybe?)

Search yielded nothing informative.

 

[gettinlarger]

C-ditty means powerlifting style benching. Elbows in, drive through your legs, using many muscles, minimizing your chest and rotators. Ask around on the powerlifting board if you get a chance.

 

[Citruscide]

I think spatts made a comprehensive post on this once... really explaining it out... or was it bfold? No... I think spatts... there was also a video... although, spatts had a baggy shirt on so you couldn't see her back... Spatts, redo the video naked, so we can see the exact form.

C-ditty

 

[lodid]

Ah, got it. I will start reading in that forum.

Also, while I have attention: Are Deadlifts ok with this injury?

 

[lodid]

Bump.

Anyone else have any feedback?

Yesterday I was also able to do Pec Decks with minimal pain.

So far:

Pec Deck
Close Grip Bench
Possibly close grip incline bench (I'll have to try)
Rotary Cuff Excercises




Thomas