Hey Ceaze: rotator cuff question

Discussion in 'Fitness & Nutrition' started by timberwolf, Feb 16, 2006.

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  1. timberwolf

    timberwolf New Member

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    What are you currently doing and not doing for them?
    any improvement?
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    LOTS of rowing focusing on scapular retraction
    eliminated overhead pressing, lateral raises, front raises and shrugs
    reduced my bench press volume
    reduced pullup/pulldown volume
    external rotations from different positions (on all upper body days)
    stretch my pecs, lats, and delts several times a day
    foam rolling for upper back
    increased rear delt work
    dip bar shrugs (for scapular depressors)
    at home i do the pushup plus (for serratus activation) and prone cobras
    using more of the manta ray and SSB on squat days
    shoulder traction with the jump stretch bands
    increased focus on maintaining good posture (not slouching)


    I can't say how much it's helped since i haven't tried any overhead pressing or anything
     
  3. timberwolf

    timberwolf New Member

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    Thanks. Left rotators are feeling tight... not painful...yet.
    So I might follow some of these...
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  5. timberwolf

    timberwolf New Member

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  6. -Mordecai-

    -Mordecai- New Member

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    i had a shoulder injury while working out back in december, doing incline db press

    i went to the doctor, got xrays, they said it looked like a minor tear in a tendon or some such thing

    since then I havent noticed much improvement in my shoulder, if i am laying down or on a incline bench and bring my arm up over my head while its fully extended i have a hard time keeping it there and it feels like im gonna pull something. other than that i have full range of motion and can do lateral raises pretty easily.

    i've been limiting my chest press and havent done shoulder press since the injury cause it feels like im gonna hurt it again. i stick to cable work for chest and lateral raises and whatnot for shoulders.

    think you could give me a better diagnosis of whats wrong with my shoulder and how to help it heal?
     
  7. -Mordecai-

    -Mordecai- New Member

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    any idea, the pain is sort of deep seeded in my shoulder

    when you raise your arm up and your shoulder makes that divet with your back, the pain is right in there
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    that's funny, because you can't see tendons on x-rays
     
  9. -Mordecai-

    -Mordecai- New Member

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    well they took the xrays to see if i broke anything or to see if anything was out of place but it looked normal so they thought it might just be a torn tendon
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you should get a CONTRAST MRI
     
  11. -Mordecai-

    -Mordecai- New Member

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    thats expensive right?
     
  12. Changed

    Changed Guest

    speaking of rotator cuff, I was playing baseball 4 years ago and swong at a pitch sa hard as I could for home run derby and I felt my shoulder come out of the socket, and it hurt like a bastard. I looked up on WebMD and it said it was an injured RC... Everytime I do inclie press and bench even my shoulder makes a clicking or cracking noise... Is that good :hsughno:
     
  13. nitak

    nitak New Member

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    http://www.abc-of-yoga.com/yogapractice/stretch.asp
    do the first stretch
    also get one of those resistance bands and do exercise 2 and 3, standing
    http://familydoctor.org/265.xml

    for all the exercises do them slow and controlled, and aim for high reps sets of 20rep+, work your way up to 50reps for sets then start adding a bit more resistance.

    i had a left shoulder injury, and had a really weak rotator cuff. had several months of phyiscal therapy. and these exercises really helped and clicking is almost eliminated except for when i do flat bb presses.

    I think working on shoulder flexibility will help with the clicking, and also make sure to work all the deltoids(anterior/medial/posterior) so there arent any muscle imbalances.
     
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