1 thing which will help any of you guys with impingement at the shoulder (the popping at the shoulder, which is friction, leading to pain):
I have a random column in the hall of my flat. I got a bungee cord, which has hooks at each end. I made a hoop with each of my straps (deadlift accessory) and started doing just like Lee Hayward does in the link I provided. The focus should be on controlled (slow) reps, pulling not up or down but straight back, and holding peak contraction for a second or two.
I’m not sure how (perhaps by waking up the rear delts, or by realigning the whole shoulder structure) but approx 40 reps of this done a few times a day is great, and reduces shoulder pain.
I have tried copying the shoulder horn exercise without a shoulder horn for external rotation for months and felt like it was working. I finally ordered a shoulder horn so my son who plays baseball could use it and found out that I was not doing them right. The shoulder horn has your arms in the scapula plane and elbows slightly below your shoulders.
So what your saying is…I should invest in a shoulder horn? lol I know they are pretty pricey…but my shoulders are priceless!!! As yours, and everyone else on this site is too…I’ve been doing the lying external rotation variation that shadowzz44 has told me to do with 3lbs. The 3lbs is actually kinda tough, I think because I am actually doing the movement right and I can feel my infraspinatus ACTUALLY working.
Before I would use 20lbs for external rotations! Pretty sure I was just going through motions and wasn’t really doing anything. Cause I mean I did 5lbs for 8 reps and it was quite tough, shawdozz told me to stick with 3lbs…I’ve never done too much external rotation work but it’s gonna be a staple now of course.
So back to the point though, how is the shoulder horn, have you used it yet since getting it for your son?
Thanks!
[quote]rasturai wrote:
So what your saying is…I should invest in a shoulder horn? lol I know they are pretty pricey…but my shoulders are priceless!!! As yours, and everyone else on this site is too…I’ve been doing the lying external rotation variation that shadowzz44 has told me to do with 3lbs. The 3lbs is actually kinda tough, I think because I am actually doing the movement right and I can feel my infraspinatus ACTUALLY working.
Before I would use 20lbs for external rotations! Pretty sure I was just going through motions and wasn’t really doing anything. Cause I mean I did 5lbs for 8 reps and it was quite tough, shawdozz told me to stick with 3lbs…I’ve never done too much external rotation work but it’s gonna be a staple now of course.
So back to the point though, how is the shoulder horn, have you used it yet since getting it for your son?
Thanks![/quote]
I started a few days ago with 10 lbs x 20 reps with a 30 second broomstick stretch x 3 sets 4 times a week. I will stick with it for a while and make sure to avoid any flaring of my elbows with any pressing and hope for the best.
[quote]rasturai wrote:
So what your saying is…I should invest in a shoulder horn? lol I know they are pretty pricey…but my shoulders are priceless!!! As yours, and everyone else on this site is too…I’ve been doing the lying external rotation variation that shadowzz44 has told me to do with 3lbs. The 3lbs is actually kinda tough, I think because I am actually doing the movement right and I can feel my infraspinatus ACTUALLY working.
Before I would use 20lbs for external rotations! Pretty sure I was just going through motions and wasn’t really doing anything. Cause I mean I did 5lbs for 8 reps and it was quite tough, shawdozz told me to stick with 3lbs…I’ve never done too much external rotation work but it’s gonna be a staple now of course.
So back to the point though, how is the shoulder horn, have you used it yet since getting it for your son?
Thanks![/quote]
If you have cables or bands use those instead, it works throughout the whole range instead of only where gravity hits. I wouldn’t look for the same intensity that you get from weight lifting this is a rehab exercise.It’s very important to stress that. You’re likely to end up with loose shoulders if you start to go to heavy on rotations, i don’t know the exact science as to why but everytime i pushed it happened and I know many others the same thing happened to. You also don’t want to do them too long. Give yourself a consistent time frame say, 2 months. Relax it feel every rep 3 days or more a week, after that maybe once a month.
Once your shoulder is better realize that going up in weight and strength in all your standard exercises are different now because your closer to your maxes at your weight. So even if your muscles get stronger your tendons might not be ready for the jump. This means play around with shorter rep ranges for frequent routines and use full heavy reps more sparingly say once a week or once 2 weeks. You’ll notice pro’s do this naturally where say they’ll go few weeks with board presses vs. doing bench.
When it comes to foam rolling, tennis ball and art in general remember you don’t want to aggravate the area. Often times the pain feels good so you’ll overdo it. Or concentrate on the area, but half the reason ART works is you do it that day or twice a week and thats it. It’s also designed to work the knots and tightness in the muscles around it. so if your shoulder hurts more often then not, foar roll your lats and chest not your shoulder. Once your done stretch your shoulder lightly at different angles. Pendulum swings are good standing and leaning over. Putting a tennis ball on the painful area is equivelent to pulling the scab off when your skin is healing, so if the skin is healing bad you may do it, but you don’t want to do that every day or it will never get better.
[quote]Airtruth wrote:
[quote]rasturai wrote:
So what your saying is…I should invest in a shoulder horn? lol I know they are pretty pricey…but my shoulders are priceless!!! As yours, and everyone else on this site is too…I’ve been doing the lying external rotation variation that shadowzz44 has told me to do with 3lbs. The 3lbs is actually kinda tough, I think because I am actually doing the movement right and I can feel my infraspinatus ACTUALLY working.
Before I would use 20lbs for external rotations! Pretty sure I was just going through motions and wasn’t really doing anything. Cause I mean I did 5lbs for 8 reps and it was quite tough, shawdozz told me to stick with 3lbs…I’ve never done too much external rotation work but it’s gonna be a staple now of course.
So back to the point though, how is the shoulder horn, have you used it yet since getting it for your son?
Thanks![/quote]
If you have cables or bands use those instead, it works throughout the whole range instead of only where gravity hits. I wouldn’t look for the same intensity that you get from weight lifting this is a rehab exercise.It’s very important to stress that. You’re likely to end up with loose shoulders if you start to go to heavy on rotations, i don’t know the exact science as to why but everytime i pushed it happened and I know many others the same thing happened to. You also don’t want to do them too long. Give yourself a consistent time frame say, 2 months. Relax it feel every rep 3 days or more a week, after that maybe once a month.
Once your shoulder is better realize that going up in weight and strength in all your standard exercises are different now because your closer to your maxes at your weight. So even if your muscles get stronger your tendons might not be ready for the jump. This means play around with shorter rep ranges for frequent routines and use full heavy reps more sparingly say once a week or once 2 weeks. You’ll notice pro’s do this naturally where say they’ll go few weeks with board presses vs. doing bench.
When it comes to foam rolling, tennis ball and art in general remember you don’t want to aggravate the area. Often times the pain feels good so you’ll overdo it. Or concentrate on the area, but half the reason ART works is you do it that day or twice a week and thats it. It’s also designed to work the knots and tightness in the muscles around it. so if your shoulder hurts more often then not, foar roll your lats and chest not your shoulder. Once your done stretch your shoulder lightly at different angles. Pendulum swings are good standing and leaning over. Putting a tennis ball on the painful area is equivelent to pulling the scab off when your skin is healing, so if the skin is healing bad you may do it, but you don’t want to do that every day or it will never get better.
[/quote]
Are “preventive” external rotation exercises nonproductive and/or damaging?
