rotator cuff: rehab and strengthening

[cmdubs]

I've had minor rotator cuff problems over the last year or so. Lately though it seems to have gotten much worse. I can't do overheads without pain in my left cuff and it's sore for 4-5 days after I workout. I also have some discomfort with inclines and cannot even begin to do flat bench unless I use a narrow grip. I was wondering if there were any cuff specific excercises I can do to strengthen the area and hopefully be able to flats and overheads again.

 

[Carl Carlson]

I posted a link to some exercises in that other post.

 

[cmdubs]

thanks bro

shoot...I need to spread some k

 

[sasharawkz]

internal/external rotation with tubing....waiter/driver/swimmer with a 10 lb plate...
these sounds like pussy exercises, but that little cuff wasn't meant to do alot of heavy weights. It's there to stabilize. Doing simple stuff like this is beneficial to anyone who does any kind of physical activity.

 

[supreme]

Bro:

First you need to be evaluated to as what the problem is and which muscles are affected.

Most commonly it is a muscle imbalance between the large torso internal rotators (pec, ant. deltoid & lats) and the cuff muscles - primarily the infraspinatus and teres minor.

you need to make sure of the alignment of shoudelrs, scapula and head of the humerus. Strengthening the external roators is only part of the solutiion. you may need to stretch the internal rotatos (only if tight - DO NOT stretch muscles that are not tight), stregthen the exteranl rotators AND usually the scapular retractors.

A strong cuff is useless if it is misalingned and the shoulders internally rotated and the scapula elevated - the typical forward head, caveman, benchpress fanatic posture.
also DO not train internal rotation unless you have a weak or damaged subscapularis or you will just increase shoulder internal rotation and worsen the condition.

Good articles and books are: Big bench, bad shoulders & surviving the big hit by Paul Chek and the 7 minute rotator cuff solution by Dr. Joe Horrigan - I'll try to find some links.

You might also wish to investigate ART therapy

S

 

[supreme]

Here Are some helpful links, I will try to find more

http://www.t-nation.com/findArticle.do?article=body_116patt

http://www.chekinstitute.com/articles.cfm?select=26

http://www.t-nation.com/findArticle.do?article=body_144shrug

S

 

[supreme]

here's some more good links:

http://www.t-nation.com/readTopic.do;jsessionid=90AC51C345459B4A8639E61EDBD138D8.titan?id=538204

http://www.t-nation.com/readTopic.do;jsessionid=EC2E844140292BC1C0433B57F4703C3C.titan?id=459379

http://www.t-nation.com/readTopic.do;jsessionid=EC2E844140292BC1C0433B57F4703C3C.titan?id=459577

Please note that many of the links listed as Part 1 have multiple parts that you will need to read to get the full benefit.

S

 

[cmdubs]

thanks bro

you must spread k before giving it to Supreme again

 

[coolcolj]

http://www.elitefitness.com/forum/showthread.php?t=374891

no one ever read em until its too late...

 

[donsj]

I've had minor rotator cuff problems over the last year or so. Lately though it seems to have gotten much worse. I can't do overheads without pain in my left cuff and it's sore for 4-5 days after I workout. I also have some discomfort with inclines and cannot even begin to do flat bench unless I use a narrow grip. I was wondering if there were any cuff specific excercises I can do to strengthen the area and hopefully be able to flats and overheads again.

I know this is generally not the 1st choice but I had 2 shots of Depo Medrol (cortisone) and it absolutely cured a 6 month dibilitating injury. Listen to all the more conservative stuff first but remember I did that and it only helped minimally. I hope the conservative approaches do the trick. Good luck man.