Shoulder rehab exercises

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EL_VIEJO

New Member
I ran across this 8 minute video demonstrating some very interesting rotator cuff/shoulder girdle exercises. Those of you with shoulder problems may find some useful stuff in it.
http://www.youtube.com/watch?v=kDd6fwUgJIE

Tunnel Rat may find it especially interesting since she demonstrates 2 pressing movements that are supposedly easy on the shoulders and I guarantee that you would probably never have thought of these. They are towards the end of the video. One of them was a common press back in the days of Eugene Sandow, but almost nobody does it today.

I'm about to join Tunnel rat in his temporary moratorium on dips, bench presses and OH presses. I hurt my shoulder a couple of weeks ago doing pull ups and the benches are really aggravating it. Tomorrow I'm giving one of the presses in the video a try.
 
I injured my shoulder a month ago trying to pull a nail out of the wall with plyers (it was in a stud and I had no hammer). It is the same injury I get every year, but I was really pissed that I wasn't setting any PRs while doing it this time!

Anyhow, I no longer do shoulder presses...It hurts when I do any bench press as well, but it seems to be bare-able if I do a warm up of high rep shoulder exercises. I have been doing:

External Shoulder DB Rotations - 10lbs - 2 sets, 15x
DB Shoulder Presses - 10lbs - 2 sets, 15x


They seem to ease the pain for performing bench presses, but I have made little progress in terms of recovery. Anyone else have success doing something different than above?
 
I just watched the youtube video, but had to skim it bc I couldn't stand the music or how rediculous some of the movements were. Also, at the end it says "Don't Bench Press"...Sure that will help recovery, but at what expense?!?
 
I had issues with all the external rotator movements with no definition as to what particular shoulder problem (of many many possibilities) we were supposed to be repairing. There were some good movements in there for sure - depending upon what is wrong with a shoulder. After that is the issue of weights and progressions.
 
quad, any recommendations on rehab movements for a shoulder that hurts most when doing overhead presses and incline bench?
 
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(EL_VIEJO @ Feb. 13 2008,16:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Tunnel Rat may find it especially interesting</div>
Yup, this is from Mistress Krista. She's got a PhD in women's studies, yet she remains pleasant, intelligent, and bearable (no small accomplishment). She runs the excellent Stumptuous weight training blog (primarily for women). She's hilarious and offers a lot (a LOT!) of good advice. Did you notice her ATG overhead squat?

It was through her direction that I eventually wound up at the HST site. I've corresponded with her a few times (I've got a daughter doing graduate work in English lit...). She has recommended a few exercises for my shoulder.

Yeah, I think the music is bad, too (but that may have to do with our age...).
 
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(jwbond @ Feb. 13 2008,22:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">quad, any recommendations on rehab movements for a shoulder that hurts most when doing overhead presses and incline bench?</div>
I'd start with &quot;don't do overhead presses&quot;. They're not necessary as you'd think.
I got around inclines by switching to db's with palms facing each other (neutral grip). Db's allow you to find your best pathway. Also, play with the angle of the bench. Just two degrees can make the difference between agony and ecstasy. Restart (deload) a little lighter and build up in the new pathway.
OTOH, just which muscles do you need to build the most? Are any lagging?
I'm getting some relief from face pulls, building up the internal rotators, but MY problem is a pinched ACL joint.
 
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(quadancer @ Feb. 14 2008,07:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'd start with &quot;don't do overhead presses&quot;. They're not necessary as you'd think.
I got around inclines by switching to db's with palms facing each other (neutral grip). Db's allow you to find your best pathway. Also, play with the angle of the bench. Just two degrees can make the difference between agony and ecstasy. Restart (deload) a little lighter and build up in the new pathway.
OTOH, just which muscles do you need to build the most? Are any lagging?
I'm getting some relief from face pulls, building up the internal rotators, but MY problem is a pinched ACL joint.</div>
The only overhead presses I have been doing are with 10lb DBs at 15 reps for rehab (a warm up for incline bench). They don't feel very good, but at only 10lbs they don't hurt all that much. By the 2nd or 3rd set of them, it feels much better. Knowing that there is some discomfort when performing overhead presses, should I continue to do them or not?



The only thing I feel is lagging are my legs (which is only bc I neglected them for years) and arms. At nearly 210lbs, I would have liked to be at 17&quot; arms by now! I am barely above 16&quot; though
sad.gif



Great tips though, I will try to implement some.
 
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(jwbond @ Feb. 14 2008,13:29)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The only overhead presses I have been doing are with 10lb DBs at 15 reps for rehab</div>
Whoa! Overhead presses to rehab a shoulder...?

You may want to have a talk with your rehab therapist.

Shoulders have a way of getting worse, not better, with continued overhead exercises.

You might be further ahead to pay the money and see a sports medicine doctor.
 
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(TunnelRat @ Feb. 14 2008,14:13)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Whoa! Overhead presses to rehab a shoulder...?

You may want to have a talk with your rehab therapist.</div>
I don't have a rehab therapist...but it sounds like overhead presses are a horrible idea even at low weight, so I'll drop 'em!


Think I should still see a rehab therapist or just do internal and external db shoulder rotations?
 
If you have a shoulder impingement, it is supposed to be caused by lack of strength in the internals. The external rotators are pulling the humerus up into the *I forget* -that bone over the humerus...and pinching the bursor sack. We just build up our externals because they are the ones we see. They then overpower the internals, or so it says in the 7-minute RC solution.
For this I'm doing face pulls; 3 sets of 25 reps, with increases like this, since small increments are huge with a lactic acid burn going:
3 sets at x lbs...say 40 lbs.
2 sets at x lbs, then one at x lbs. plus
1 set at x lbs, then two at x lbs. plus
3 sets at x lbs plus...then it's starting over with the next addition:
2 sets at your new x lbs, then one at x lbs. plus
1 set at x lbs, then two at x lbs. plus and so forth.
This way, I'm not suddenly adding a much larger workload to the shoulder - just one harder set each workout. Just an idea I had when I tried a 10 lb. increment raise and it all but killed me. Internal rotators are kinda small muscles.
For now.
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