Help With Injury Rehab Program?

Training Bodybuilding
1

Hi, I’d like some advice to base my program on.
First, I’m currently suffering from supraspinatus-tendinitis and also some sort of adductor-strain and have been ordered to stop doing any movements that may affect these muscles for at least two months. Now I must design a program that I can use until those heal and are ready for some rehab-workouts.

Okay, first the basics. I can go to the gym twice a week and I will train with Ian Kings “Awesome Abs” -program three times a week at home and also will do self-defence based Ju-jutsu training twice a week (excluding sparring and heavier activities).

I can’t do pushing movements for upper body workout and many compound movements for the lower body are also out of the question, so I’m thinking maybe only doing chin-ups or pull-ups and some dumbbell excercises, maybe some machines for lower body work.

I’ve figured most of the movements I can use, but for pectorals and deltoids I haven’t figured any movements that don’t involve supraspinatus. Any ideas for those? Also if somebody knows a good compund movement for legs, that doesn’t involve the adductors (is this possible, since they aid with everything?) I’d be very much interested and grateful.

2

It will be impossible to properly work the pecs/deltoids without involving your shoulder and therefore the rotator cuff and supraspinatus to some extent. IMO you are better off just leaving it well alone so it heals faster, instead of using exotic exercises that won’t give you much benefit and that also risk delaying the healing process.

I would substitute rehab exercises (if you have ones to do) for your chest/shoulder lifts until it is better.

3

Hi, I think I’ll do just like you say and stick with my rehab-movements. It’s true that any movement involving the pectorals or the deltoideus also involves supraspinatus tendon (because of the insertion point on humerus).
But I still would like to know if any of you know any good movements for the legs, that wouldn’t tax the adductors? I was thinking static lunges and reverse hypers could do the trick?

Although if my sprain is on adductor magnus muscle it would seem that it is taxed on almost all ompoundish leg-movements. What do you think, has anyone some great ideas or experiences with a similar situation?