rehab for rotator cuff

i have been suffering from this for about 8 months

i can still train but cant go heavy and have to avoid some exercises such as flys and flat bench

i have asked some guys at the gym and they have given me some exercises to try for the rotator cuffs, with light dumbells and cables (i am sure you know the ones i mean)

anyway i have been doing them for around 6 weeks with no sign of improvement

i am confused about how often to do these exercises and how often

the guys at the gym tell me to do 3 sets of 3 exercises every time i come to the gym (4 - 5 times a week)

but this seems a lot to me - overtraining?????


also when i do these exercises i dont seem to feel the pain i feel when benching etc - which makes me wonder if it is even a rotator cuff injury

but if it isnt - what else could it be

its right in the left shoulder - flat bencing is impossible - and incline benching is ok but only at light weight

i cant seem to get rid of this problem.. any help would be greatly appreciated

Cable Front Lateral Raise
http://www.exr x.net/WeightExercises...eralRaise.html

Dumbbell Front Lateral Raise
http://www.exr x.net/WeightExercises...eralRaise.html

Dumbbell Lying Lateral Raise
http://www.exr x.net/WeightExercises...eralRaise.html

take out the space where the r and x are.

How do you know its your rotator cuff? I have a shoulder injury but it isn't bone related (had xrays) but I can't afford an MRI. I'm so screwed.

Quote:

---

Originally Posted by G-Force

i have been suffering from this for about 8 months

i can still train but cant go heavy and have to avoid some exercises such as flys and flat bench

i have asked some guys at the gym and they have given me some exercises to try for the rotator cuffs, with light dumbells and cables (i am sure you know the ones i mean)

anyway i have been doing them for around 6 weeks with no sign of improvement

i am confused about how often to do these exercises and how often

the guys at the gym tell me to do 3 sets of 3 exercises every time i come to the gym (4 - 5 times a week)

but this seems a lot to me - overtraining?????


also when i do these exercises i dont seem to feel the pain i feel when benching etc - which makes me wonder if it is even a rotator cuff injury

but if it isnt - what else could it be

its right in the left shoulder - flat bencing is impossible - and incline benching is ok but only at light weight

i cant seem to get rid of this problem.. any help would be greatly appreciated

---

have you given the injury time to heal?

i have had problems with both of my shoulders over the years and the only thing that worked for me was time out of the gym...if you start to rehab too soon, your just going to aggrevate the existing injury

once youve given your body time come back slowly incorporating the rehab exercises

BTK - i dont know its my rotator thats the problem - i was just guessing
since it hurts with flys and flat bench


i have tried to rest it

most i managed was 2 weeks off
then i was back in the gym

i suppose i need longer than that but i hate not being in the gym :-(

also how often should i do these rehab exercises? and how many sets?

Quote:

---

Originally Posted by DSM4Life

Cable Front Lateral Raise
http://www.exr x.net/WeightExercises...eralRaise.html

Dumbbell Front Lateral Raise
http://www.exr x.net/WeightExercises...eralRaise.html

Dumbbell Lying Lateral Raise
http://www.exr x.net/WeightExercises...eralRaise.html

take out the space where the r and x are.

---

i took out the space but still cant get the links to work?

Quote:

---

Originally Posted by G-Force

i took out the space but still cant get the links to work?

---

Go to

http://www.exr x.net/Lists/ExList/ShouldWt.html (remove space)

then scroll down to the bottom "Supraspinatus"

Quote:

---

Originally Posted by G-Force

BTK - i dont know its my rotator thats the problem - i was just guessing
since it hurts with flys and flat bench


i have tried to rest it

most i managed was 2 weeks off
then i was back in the gym

i suppose i need longer than that but i hate not being in the gym :-(

also how often should i do these rehab exercises? and how many sets?

---

you can still goto the gym but modify your workouts - i hurt my shoulder pretty bad awhile ago gave it 2 weeks no gym to heal up

then went back to the gym but only did legs and very light back for awhile

then i started to incorporate rehab exercises every other day

then i threw in some flat db flies and lateral raises for chest and shoulders bc pressing was out of the question...

it ended up being 3-4 months before i started pushing real weight again ...

1st...go see a doc and find out how bad it is.
I have torn both r.cuffs. Never had surgery but re-injured many times from being stupid and not taking time off. from experience You definitely should take a few months off, you could be doing more damage and causing scar tissue to build up. Take anti-inflams and just stretch the sh1t out of both shoulders. Ive never had particular exercises that worked better than others, i just went back and did my normal routine...but with a fraction of the weight.
Slowly work your way back up, resist the temptation to go heavy. Give yourself about 2 months to get back to normal weight.

Im no doctor but this is just what worked for me.

ok thanks for the advice

i think i will have a couple of weeks off then i will just train without any pressing for a few months until they have recovered and incorporate rotator exercises every other day with stretching

man this sux :(

I'm having the same problem at the moment, bad pain at the frony of my shoulder when I bench or shoulder press. The physio told me the tendons are being impinged and gave me the usual exercises. I have been doing them and took a week out from the gym and this week have just done back legs bi's tri's. Building up the courage to do a shoulder work out because the pain has eased up a bit now, have been using ice and anti inflam gel. Might just do shrugs, lateral raises, rear delts 1st time and then light arnolds to test the water. I have had little pains there on and off for years but nothing this bad, I only press using dumbells but just recently started using the bar again. D/B only from now on !

Bench press that is. The bar is bad

Quote:

---

Originally Posted by Ellie

Bench press that is. The bar is bad

---

everytime i get my strength up and start going for 3-5 reps per set on flat BB something on my body gives and im out for a few weeks

sticking to db's for awhile

i thought the treatment portion of this was interesting and could be beneficial.

http://www.wrex.com/global/story.asp?s=1230623

Quote:

---

Originally Posted by DSM4Life

Go to

http://www.exr x.net/Lists/ExList/ShouldWt.html (remove space)

then scroll down to the bottom "Supraspinatus"

---

thanks for the link
i had a look and it doesnt appear that it is my supraspinatus that is injured
as it states in that article that u would feel pain with upright rows and DB lateral - both of which are fine with me

it is dumbell flyes bench pressing and shoulder presses that are the issue with me

which leads me to believe it is the other rotator cuff muscles that are the problem

infraspinatus or teres minor perhaps

either way i think i will take some time off and then when i come back just train chest with pec dec and pull overs (which will suck as chest is a lagging body part for me)

thanks for all the advice and links lads

oh and ELLIE - when doing dumbell shoulder presses try bringing your elbows slightly forward - so the dumbells are slightly infront of your body

this takes some (but not all) pressure off the rotators

wat up gforce how u feelin with ur shoulder? best thing i would say to do is go see tha doc that way you will know excatly what is wrong,i had rotator cuff problems both shoulders at 1 time a while back and did the movements that are below and after about 2 weeks pain started going away,best to take time off,i was doing these 4-5 days a week only using a 5lb dumbell 3sets X 25 resps,goodluck bro.

http://familydoctor.org/online/famdo...uries/265.html

oh yeah bro im sure you know but always warm up your shoulders even before doing these movements.

http://www.shoulder-pain-management....exercises.html all you'll ever need

Hey, below was my advice to another guy with the same problem earlyer on today, its good advice!

Its your rotator cuff my friend and it can take months and months to heal if you ignore the pain and try to push through it, as it can literley tear and cause you no end of problems!

I tore mine when I was a teenager and had to take cortiszone steriod injections in it for years until it settled down and it will still flare up a bit if I skip up the weights to quickly if I'm taking something!

I would advise you to stop the weights at least on your shoulders until the pain is completely gone, trust me its not worth it!

If you buy some 1000mg tabs of glucosamine and 1000mg tabs of cod liver oil, take one of each every morning and have a hot bath every night it will soon heal, push on and risk a serious injury!