Rotator Cuff Rehab

[WarriorPL]

This is my new routine for shoulder rehab. If you see ANYTHING here that may effect my rotator cuff rehab, please tell me so. I don't want anything to go wrong. I need to be recovered by September for bulking. Thanks!

Monday: Chest/Triceps
Flat Dumbell Press: Warmupx15, 12x10x8x6
Incline Dumbell Press: Warmupx15, 12x10x8x6
Lycing Tricep Extension: Warmupx15, 12x10x8x6
Standing Tricep Extension: 12x10x8x6
One-Arm Pushdown: 12x10x10x8
Rotator Cuff Excercises
Abs

Tuesday: Legs
Squats: Warmup Barx15, 12x10x8x6
Box Squats: Warmup Barx15, 12x10x10x8
Ham Curls: 15x12x10x8
Seated Leg Extensions: 15x12x10x8
Seated Calf Raises: 25x25x20x20
Abs

Wednesday: Off

Thursday: Back/Bis
Deadlifts: Warmupx15, 12x10x8x6
Bent Over Rows (shoulder Width): 12x10x8x6
Front Pulldown: 12x10x8x6
Hammer Strength Row Machine: 12x10x10x8
Standing Barbell Curls: 12x10x8x6
Preacher Curl: 12x10x8x6
Seated Hammer Curls: 12x10x8x6
Forearms & Abs

Friday: Shoulders
Overhead Press to front (shoulder width): Warmupx15, 12x10x8x6
Shrugs: 12x10x8x6
Front Raises: 12x10x10x8
Lat Raises: 12x10x10x8
Rotator Cuff Excercises
Abs

 

[spatts]

Well....what exactly is wrong with the cuff? Is it a muscular imbalance? Is it a joint issue? Is it internal or external? When does it hurt NOW?

Thanks

 

[WarriorPL]

Well....what exactly is wrong with the cuff? Is it a muscular imbalance? Is it a joint issue? Is it internal or external? When does it hurt NOW?

Thanks

I get discomfort, internal pain, and hear cracking when i do flat and incline bench. I also feel it when i do anything very wide, like pullups. Miltary presses hurt too, but aren't that bad.

 

[spatts]

Do you have a video of yourself benching?

 

[Prime Rib]

Wizkid, you really need to lay off that shoulder man. You're going to fuck yourself up for good if you dont. I tore my rotator cuff about 4 yrs ago and contiued to work out, thinking if I went lighter and did different lifts that it would eventually heal. WRONG, I wound up tearing it up almost beyond repair and it took nearly 3 yrs before I could even think of benching again....

Do yourself a favor and take 4-6 weeks off on benching movements. Then start back light and see how it feels. I know it sucks, but would you rather wait 6 weeks or put yourself out of the gym for good? Take it from me, I have been there and I thank god everyday I can still touch a bench press because of my hard headed ways. Good luck......


josh

 

[coolcolj]

http://www.dolfzine.com/page391.htm

man you probbaly have been benching too much causing muscle imbalance etc nerve impingement

 

[FatRat]

I know it’s not what you want to hear, but Prime Rib has it right in my view. I also tried to train through a rotator cuff injury and ended up prolonging it for over a year. If your injury is severe (and from what you have written it sounds fairly bad), this just does not work and as your weights start to build up, you will end up damaging it further.

Remember (in very simple terms) your rotator cuff holds your shoulder together. Therefore, will your chosen exercises affect rehab?

Monday: Chest/Triceps
Flat Dumbell Press: Probably
Incline Dumbell Press: Probably
Lycing Tricep Extension:
Standing Tricep Extension: Possibly
One-Arm Pushdown:
Rotator Cuff Excercises
Abs

Tuesday: Legs
Squats: Possibly
Box Squats: Possibly
Ham Curls:
Seated Leg Extensions:
Seated Calf Raises:
Abs

Wednesday: Off

Thursday: Back/Bis
Deadlifts: Probably
Bent Over Rows (shoulder Width): Possibly
Front Pulldown: Probably
Hammer Strength Row Machine: Possibly
Standing Barbell Curls: Possibly
Preacher Curl:
Seated Hammer Curls:
Forearms & Abs

Friday: Shoulders
Overhead Press to front (shoulder width): Probably
Shrugs:
Front Raises: Probably
Lat Raises: Probably
Rotator Cuff Excercises
Abs

If you want to come back in heavy by September, you have plenty of time to give your shoulder a complete rest for two or three weeks, then come back with the rotator cuff exercises before going back to a routine as above (but start out light!). Not want you want to hear I know, but hope you agree that its better than still having the problem this time next year

Your call I guess, good luck

 

[WarriorPL]

I've already took a month off. Went back and started to work it lightly and it didn't help completely. I became much better than it was before the break, but i still have discomfort.
Taking another break is not an option.

 

[WarriorPL]

Bump. Any more info?

Any workouts that i listed that will hinder my recovery?

 

[Prime Rib]

Taking another break is not an option.

I'm gonna waste my words one more time, then leave ya alone. You better make it an option to rest that shoulder completely, or you're going to put yourself out of the gym for a long time. How would you like to sit around for a year, or 5 years, or 10 years staring at weights because your shoulders hurts so bad you can't even put it above your head much less lift weights? I have done it dude, don't be fucking stupid. Resting IS and better be an option, otherwise you're going to cause yourself a lot of pain mentally and physically. You won't like it when you put yourself outta the gym and watch all your hard earned strength and size go straight down the shitter cause you wouldn't listen...


6 weeks aint SHIT dude, I waited 3 yrs and a day didn't go buy that I didnt wanna go kill some weights. It was fucking torture, but it was the price that I paid for saying "resting isn't an option". Hopefully this will get through, but if you wanna continue to be hard headed about it than good luck and be sure to take some pics of yourself right now so you can look back on them when you're sitting at home with a sling on your shoulder.


Josh