My AC arthritis/rotator cuff miracle cure

Discussion in 'Fitness & Nutrition' started by Buzz Killington, May 29, 2008.

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  1. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I won't bore anyone with the background, but in my log you can see I struggled with RC pain and severe AC pain which only ended with a big fat cortisone and lidocaine shot and a few weeks off.

    I started doing some shoulder rehab excercises but they seemed to hurt a bit too much. I did RC excercises religiously too.

    A month ago I got a bright idea and I have been lifting hard (chest and shoulders 3-4 times a week) without any more pain issues since that time.

    As a warm-up I take a 2.5 pound plate in each hand and gently begin to do my entire range of motion - arms extended, at sides, hi, low, etc. I then hold my arms out straight to the side and rotate them (that hits the RC lightly). After that I lean over and retract the good old scapula while I let my arms hang down to the floor and stretch for a few seconds. I keep extending my ROM gently and repeat this a couple more times, preferably while watching Univision.

    I then do a short variation of this in between every set, or every second set, depending on what I am doing, how I feel, and how heavy I am going.

    Just throwing it out there, YMMV, someone will probably point out that this will give you cancer and AIDS, etc. But it has worked for me.
     
  2. michael

    michael FLORIDA > *

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  3. MaineSucks

    MaineSucks OT Supporter

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    congrats, you learned how to warm up your shoulder
     
  4. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Pretty much do that on every bench, back and shoulders day
     
  5. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    :dunno:

    I don't see anyone doing this at my Golds. I see people doing bits and pieces of similar movements.

    I thought it might help someone like myself :fawk:
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    my upper warmup is like


    Thoracic mobilization on tennis balls
    Side lying thoracic extension with rotation
    Push-up plus
    Dynamic blackburns
    Scapular wall slide
    High step with scapulo-thoracic rotation
    Lower trap raise
    Posterior capsule stretch
    Closed chain wrist extension mobilization
     
  7. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I'm hardly understanding those
     
  8. hootpie

    hootpie New Member

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    my upper warmup is like

    windmills
     
  9. Skeletor

    Skeletor Guest

    most (if not all) of them are in the Inside-Out dvd by Mike Robertson and Bill Hartman. Well worth the $50.



    I'm kind of a dumbass and typically don't warmup that well. I do some forward shoulder roations followed by backward shoulder rotations, then pushups and face pulls for a set or two each. Scap pushups to finish it off and then I do warmup sets with my main exercise.
     
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