rotator cuff training around??????

[Hypnotica]

I strained my rotator cuff abbout 4 weeks ago and yesterday was first time back in gym....normally i do db bench with 130's but yesterday i warmed up with 70's and it still hurt any excercises to do that would get around that so i could keep the mass i already have and or supplements that should work

Thanks

 

[Freak Show]

you may have to take some time off from exercises that aggravate your shoulder bro. Not what you wanted to hear but its either that or drop your poundage and volume significantly. You choose. In the meantime, you may want to try some really light external and internal rotation exercises. Keep it light and simple: a few sets of 15-20 repetitions. If you know a good pt (physical therapist) you can ask for some different types of rotator work other than the two I listed. Good luck.

 

[sysopt]

pressing movements will probably make it worse. avoid them. Strengthen the rotator cuff before hitting the weights again.

http://familydoctor.org/handouts/265.html

 

[b fold the truth]

Strengthen the rotators. You should train rotators at least once a week in some light form. Upper body sled dragging works wonders for prevention also. Make sure that your shoulders are very warm before you even touch a chest exercise. Who cares if you lose a rep on your bench press because you have already possibly warmed up your shoulders too much? If your shoulders hurt too much to do bench press...it won't matter at all.

Prevention, warm ups, prevention.

B True

 

[Icon]

Rotator cuff problems can be a pain. I remember having
messed up my rotator cuff a few years ago, where I couldn't
bring my arm past eye level without severe aggravation in
the joint. Without knowing the severity of your injury, I would
tend to agree with Freak Show and give your cuff some rest.
At the most, I would do flyes or other movements besides
direct presses, until the cuff heals. Just from my past experience,
I've noticed that they stay around for a few weeks, only to
completely "heal" seemingly overnight. But I'm no specialist,
just my two cents.

 

[Hypnotica]

Thanks