Shoulder training for people with rotator cuff problems?

[spatts]

rugal, at first I started doing some very light weight rotator movement for my cuffs. Your typical rehab work, and I can post some pics of that if you're not familiar.

Then, I started adding hang snatches to my regimen. These are WONDERFUL. I never used more than the bar, just worked the muscles for rehab.

Then I started adding in heavy face pulls, seated db power cleans, and things like that.

It was jus in the last couple months that I switched from a "rehab" mind set to a "strengthening" mind set. So now I'm adding weight to those hang snatches, picking up the weight on power cleans, etc..

I have also developed a litle triple set that help me out alot for my cuffs. It's basically three of the very first moves I used for rehab, but I use a little more weight and triple set them.

I put a 10 pound plate in each hand (holding it through the middle). I start with a unilateral move that I refer to as "bye-byes." I'm sure they have a more mature name. lol. Basically you hold your arm up like a traffic conductor commanding a stop, and with your upper arm remaining at 90 degrees to the body, the hand goes forward and back up like you're saying "bye bye." I do these for about 10 each side, then go straight in to side lateral raises (which I do with my arms at 90 degrees (not out like wings), the I do a front delt move. This a tricky one to explain. OK, you probably know what a plate raise is. You hold them in front of you, raise them up and down...pretty simple. HOWEVER, here's what I noticed: If you hold the plates so that the words on the plate are facing down (your thumbs are on top pointing away from you, it hits the front delt in a totally different way. I get alot more out of it. Not sure if that description works for you. I will be happy to post a vid of this if necessary.

I do this triple set all the way through three times on bench days after my heavy shoulder move. Then on off days, I sled drag or use bands to do active recovery...same moves imitated.

 

[kingc_79]

when i hurt my shoulder, they had me doing really light lateral raises with pulleys and another one was: tie off a band to something. hold the end and have your arm @ full extension and rotate your shoulder back slowly. another one was: hold arm 90% angle to your side pointed up. have someone throw you a 3 or 5lb ball and let your arm rotate as far back as possible and spring it back up. do this for 3 sets 10-14. thats a few of the things the trainer had me do when i hurt my shoulder in the usmc.

 

[spatts]

Here's the triple set I was talking about. I do these three moves back-to-back, and then rest. I go through the whole thing 2-4 times. When I first started working my rotators, I couldn't get through 1 set. I still do these light to keep blood and oxygen flowing through the area, and to promote healing. I do additional strength work with my regular training back and rear delts now, too, but it took almost a year to get to that level.

 

[ariolanine]

Does anyone have any suggestions? My RCs are killing me when I try overhead presses (or incline bench) My shoulder workout has been reduced to pussy exercises like lateral raises and upright rows on the friggin Smith machine. Does anyone have any suggestions for a good strength/mass workout without being able to do overhead presses?

I have the opposite problem. Over head presses feel fine, but lateral raises and upright rows kill my right shoulder. The next day I can feel and hear the loose cartilage.

 

[The Red Dragon]

Thanks spatts.
Natedog what other exercises shouldn't be done?

 

[natedog]

Don't remember exactly. It's been years.

Image: http://images.amazon.com/images/P/0944831257.01._PE_PI_SCMZZZZZZZ_.jpg

Here's a picture of the book, "7 Minute Rotator Cuff Solution", available from Amazon. It's worth reading.

 

[Zander1983]

Thanks for those pictures, spatts. I think I'll use that routine instead of external rotations...

 

[SeymourCuts]

If you already have a problem, exercise choice is pretty much a gamble at making it better or making it worse without knowing the exact nature of your problem. So many potential imbalances. The ART therapist I went to for my RC had me do 6 weeks of rehab with no upper body exercise outside his office then he had me doing the pussy super-slow shit for a few weeks. Cutting out all exercises that require use of the shoulder (including Squats or any movement where you have to hold weight in your hands) other than the 7-Minute RC Solution exercises for 4-6 weeks while taking joint supplements like Glucosamine, Chondroitan and Gelatin, then easing back into your normal upper body routine to guage how your shoulders are is probably the way to go. If they're still giving you problems on the same exercises, then it'll be time to see a therapist for sure.

 

[spatts]

I took a significant amount of time away, laregly for diagnostic purposes. I went to my sport med physician, who ran all kinds of tests (CT/MRI/XRAY/Etc...) and he came to the conclusion that it was a severe muscle imbalance that was putting stress on the bones in the joints of my shoulder. I started out light. There are other rehab moves I can post that I started with...some where I would lay on my side with a towel between my waist and arm, and something similar to the bye-byes, but to the side. I did this stuff everyday, religiously...I wanted to bench again someday. I took it very slow. It's been over a year, and it was just in the last month or two that I started turning my rehab work into strength work. I took the entire month of December off after my comp because of the stress I put on the area....didn't want to regress. It was smart that I did, too, because after 4 weeks of no benching at all, I came back to set a huge PR. I just needed some down time.