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Thread: Rotator Cuff...

  1. #1
    novastepp's Avatar
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    Rotator Cuff...

    could someone please give me some rotator cuff exercises so i can strengthen mine up a bit.. thanks, i know of exercises but am unsure of how to perform them...thanks to any help...

  2. #2
    Herbster is offline New Member
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    Your best bet is to google it.
    It is difficult to describe them without pics/vids.
    Try t nation they have some good stuff.
    Basically your are looking at external rotation of the humerous.
    make sure you keep your wrist tight and go light on the weights, its very much a mind muscle thing.

  3. #3
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    ill do it, thanks herbie hancock!!! hehe

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    give me a few days i am doing an article all about rehab of the shoulder and rotator cuff.

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    I just went to Physical therapist and paid for one session got the strengthing bands and was good to go I tore my rotator cuff and am as good as new without surgery hope i helped you out bro.

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    f surgery! those bands and exrcises can be a savior with smaller injuries

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    cuff surgery

    i completely tore my rotator cuff off the bone playing football and it sucked alot needed surgery obviously to reattach it and i went thru 8 weeks of pt basically do alot of resistance band work and then ice it up after make sure you heat it before you start doing the bands or you could do more damage...hope i helped

    rotator cuff they arent fun to deal with when they dont work

    good luck

  8. #8
    guest589745 is offline 2/3 Deca 1/3 Test
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    TRUST ME BANDS HELP!!!!!
    I know from my own recent personal experience, those damn bands and the rotator cuff exercises (like your trying to pull the band apart) help man. I do em all the time since I got my bands and I already have a more pain free-increased ROM workout.

  9. #9
    ta2d is offline New Member
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    Bands helped me quite a bit. I tore my rotator cuff about a year and a half ago. I was to the point where I couldn't even physically pick up a gallon of water out of the fridge no matter how hard I tried. I had 6 weeks of physical therapy and I still work with the therapy bands today. 1 1/2 years later I can now overhead dumbell press the weight that I was on before I tore my rotator cuff! I do have to say though that I still cannot phyisically perform the barbell military press due to restricted movement in some areas.

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    novastepp's Avatar
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    I have a band with handles, large one, seems to be helping, seeing as though i had A LOT less pain during my chest workout...
    thanks again dudes!

  11. #11
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    Quote Originally Posted by Skullsmasher
    TRUST ME BANDS HELP!!!!!
    I know from my own recent personal experience, those damn bands and the rotator cuff exercises (like your trying to pull the band apart) help man. I do em all the time since I got my bands and I already have a more pain free-increased ROM workout.
    i told you skull! i am glad its working for you!

  12. #12
    sol
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    I hear a lot of talk about these bands. Are there any specifications I should worry about? I've checked a few places on the net and wasnt sure if they would be right for me. i.e. length, degree of resistance, etc. I hurt my shoulder while on the negative portion of a deep dumbbell bench press.

  13. #13
    guest589745 is offline 2/3 Deca 1/3 Test
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    Quote Originally Posted by sol
    I hear a lot of talk about these bands. Are there any specifications I should worry about? I've checked a few places on the net and wasnt sure if they would be right for me. i.e. length, degree of resistance, etc. I hurt my shoulder while on the negative portion of a deep dumbbell bench press.

    I would start with the red ones from gillathletics, thats what I use. i have grey but that is for larger muscle groups really.

  14. #14
    sol
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    Thanks for the quick reply. I didn't see a red rubber band - this was the closest I could find

    http://www.gillathletics.com/GillIte...spx?FSID=TA137

    I think I'm just going to hit up wal-mart since they have one for ~10 bucks, with 3 different options for degrees of strength too.

  15. #15
    guest589745 is offline 2/3 Deca 1/3 Test
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    Here ya go

    http://www.gillathletics.com/GillIte...px?FSID=TA1727

    This is a whole roll so you have more in case they snap, which is common. If there is a better deal at wal mart though you can go with it, as long as you get em done I guess thats the important thing, actually doin the exercises.

  16. #16
    Doc.Sust's Avatar
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    reason i like gill is because they give you ten options for resistance instead of 3. and the qualityof the product is much better.

  17. #17
    sol
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    I agree that having 10 options is better than having only 3, but if I can't test out the strength before I buy it...what's the point?

  18. #18
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    i tore my rotator cuff a while back. Went to pt for a couple months, got the thermaband, good as new.

  19. #19
    sol
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    I hurt my shoulder back in last August and I haven't been able to workout my upper body ever since, because it has not seemed to heal all the way. I'll admit, there was a week or two that I hadn't stayed off of it like I should have. I've had an MRI done back in Jan, and all the doctor told me was that I had some bresitis on...some part of my shoulder and that it wouldn't require surgery. They scheduled me for some PT but it's not until April 26th - "soonest they could get me in" the doc said." That's BS. I'm going to start some PT on my own with these bands.

  20. #20
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    anyone know anything about Active Release Techniques ? I guess this is the latest techniques in soft tissue pain management??? I did some google searches and only came up with clinic names and the like.. I was wondering what this is and why it is different.

    From what I have read ART can remove the scar tissue from the area that was damaged with certain movement and stretches??

    anyone?!?


    Oldman

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    yep i know about ART it is big in my professionwhat questions do you have. i am by far not an expert in this but i know more than the average bear.

  22. #22
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    Quote Originally Posted by Doc.Sust
    yep i know about ART it is big in my professionwhat questions do you have. i am by far not an expert in this but i know more than the average bear.

    Well cool... what is it exactly.. what I mean is it stretching techniques or anything I can do at home? I talked with a doctor in Colorado and he tried to email me some info but the file would not come across.

    My Insurance does not cover chiropractor care (stupid insurance).

    Thanks

    Oldman

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    Herbster is offline New Member
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    For anyone thats interested my Chiro lent me a DVD last week, the Buchberger 12. It can be found at www.rotatorcuff.net.

    It basically goes over 12 exercises for the health of all the rotator cuff muscles. It really helps you identlfy your weakness's and gives excellent examples on how to perfom each exercise.

    I cant even do some of the movements without weights.

  24. #24
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    thanks. great info!

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    Unhappy

    Quote Originally Posted by novastepp
    could someone please give me some rotator cuff exercises so i can strengthen mine up a bit.. thanks, i know of exercises but am unsure of how to perform them...thanks to any help...
    I have heard of some of you all being luck enough to re hab by your self. Almost 8 months ago I had a massive tear. My Doc only repairs shoulder nothing eles, he said I had the biggest tear he has ever seen. Complete seperation of muscle and tendons front and back. I gone from 300 lbs shoulder press to lifiting 8 lbs . The recovery is slow and depression is very strong. I hope you do well and get the help you need .

  26. #26
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    I think doctors of all types are in it to help people but its just my oppion that if you have a true tear you should first see a MD a Doctor that has made his lifes work the repair of what ever body part you may have hurt. The bros here who have fixed their own problems awsome!! But i could not lift my arm from my side after the injury. See a Md first then see what ever type of Doctor you feel best meets your needs.

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    Doc.Sust's Avatar
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    Quote Originally Posted by cj1capp
    I think doctors of all types are in it to help people but its just my oppion that if you have a true tear you should first see a MD a Doctor that has made his lifes work the repair of what ever body part you may have hurt. The bros here who have fixed their own problems awsome!! But i could not lift my arm from my side after the injury. See a Md first then see what ever type of Doctor you feel best meets your needs.
    the truth is most people who have shoulders injuries rarely have as serious injury to the extent that you did, and i am sure if they did theywould seek out an orthopedic, now if it is a mild sprain strain, which is the normal, than there is no point in going to see an orthopedic that specializes in surgical shoulder procedures. it would be the same as me going to a cardio-pulmonary surgeon when i have a slight cold/ you are better off seek general info from any healthcare provider at first and se if they refer you to someone who specializes in a specific field, this is how the system has been for years......
    Last edited by Doc.Sust; 02-27-2006 at 02:54 PM.

  28. #28
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    check out under google Thera-Band my PT gave me mine and it coast me 15 dollars for 5 of them yellow green blue red and black bands .

  29. #29
    Doc.Sust's Avatar
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    Quote Originally Posted by cj1capp
    check out under google Thera-Band my PT gave me mine and it coast me 15 dollars for 5 of them yellow green blue red and black bands .
    thats a real good deal. do you have a specific web site?

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