Hello folks. New video on YouTube.
Sort of goes with Exercise Designs Healthy Shoulders and Vintage Shoulder Routines on the same channel.
Enjoy!
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I happened to be watching this as you posted about it. Good stuff. Overhead lifting is a no go for me, but I do play a lot of tennis, and take great care with that right arm/shoulder. Funnily enough, it’s my left shoulder that gives me fits in the weight room.
These days for shoulders, I really only do 2-4 sets of lateral raises a week, often getting in a set when I am stretching in my basement, I like to grab a 5 or 10 lb dumbbell and wrap a resistance band (light, yellow) attacked low on a post. I can do them one arm at a time, really slowly with pauses, and statics.
I’n no Phil Grippaldi, but I really like the movement, since that is what I am limited to.
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Both shoulders with pain so bad I had trouble sleeping on the shoulders. I could not throw a ball. I could do no overhead work.
DeSimone straightened my views of training right up. No overhead pressing, no laterals, no upright rows. And Kirsch dead hangs.
No shoulder pain after this, however it took time.
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Well, fwiw, I’ll stand next to my assisted chin station and hold on to the bar with my feet still on the floor, and yes, it does seem to relieve some tension in the shoulders. But my point about not letting the weight “migrate your humerus upward” on each rep still stands. Even orthopedic surgeons want to be influencers these days, I guess. Notice that none of the “new content” is from other orthopedists, physical therapists, athletic trainers, etc.
Just curious to those who have contributed in the thread so far, what caused your shoulders to go bad and how old were you when they went south on you?
Turning 40;) thats when i ruptured my biceps and triceps, so two fewer muscles stabilizing the shoulder. Then in 2016 i fully avulsed the subscapularis on the other side, so that led to repair, debridement, decompression, etc.
Holy smokes that sounds brutal. Did they both rupture at the same time? What, in your view, led to the ruptures(like any warning signs ahead of time and then the precipitating incident)?
The triceps was easy: fell skating. Legs went out, landed flat on forearm, pain ensued. The biceps just popped during a slow curl one day, felt a pop and found a black blue golf ball where my biceps was. The subscap, i put my shoulder in the worst position possible and tried to force something. That kind of backfired;)
no, no warnings, but that all led me to so the research for Moment Arm Exercise, Joint-Friendly Fitness etc.
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I never had a problem with my shoulders due to lifting, it was always some external event that caused it.
Left shoulder was an inferior dislocation when I was setting lines for a high ropes course (32) and grabbed a rope when I fell, right shoulder was a posterior dislocation due to a seizure (39).
I credit being in the gym for both minimizing the damage and being able to recover quicker.
Those videos are great @billdes, thanks for sharing.
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Much appreciated Brant. And oww
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I have a history of rotator cuff pain going back about 35 years. Per orthopedic doctors and chiropractors, the natural gap in the joint isn’t quite what it should be and so impingement results. (Sort of like why I wear glasses; the curvature of my eye isn’t what it should be.) I was told I was borderline on whether surgery would help. I have been to a physical therapist, which helped, and now rotate the following exercises in my routine:
external and internal rotator exercise
ShoulderHorn Rotator Cuff Training Device
Shoulder Reliever
I also do some stretches found here:
Treat Your Own Rotator Cuff Paperback
by Jim Johnson
True story
To get a better look at how my rc joint moved, the doctor ordered what I’ll call a high contrast x-ray. I don’t recall what it is actually called. I was in a dimly lit room, lying on my side on an exam table. A nurse injected iodine (for the contrast) into the joint, injecting through the upper back/shoulder area. They then had an x-ray pointed at the joint and had me do various movements. When they were done, the nurse returned and was wiping excess iodine off my back. I said, you’ll never get all the yellow off. She said, yes I will and started to really scrub. Finally she stopped and asked, is that a tattoo? I laughed pretty hard. Fortunately she had a sense of humor also.
At the time I had a small sun, all yellow, tattooed on my upper back/shoulder. I guess she didn’t notice it earlier as it was subtle and the room was dim. The tattoo has since faded away.
I’ve used all those except for the shoulder horn and shoulder reliever, i use the bodyblade instead.
Cybex made a weight stack rotator cuff station, very hard to find and probably not better than what you have here.
Bill,
What is your opinion on Dr. McGuff’s video on the rotator cuff?
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If it matches what i said, i like it alot;)
Could be the best thing he’s ever done.
I’ve watched a ton of rotator cuff videos; they’re all variations of common themes.
This guy is the only one who stands out as different:
Add this one to show a young guy:
For me personally, this exercise alleviates rotator cuff pain that crops up for whatever reason (for old people apparently LOL); works for me even with zero resistance:
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I never had much luck with exercises designed to “cure” the pain or impingement. The only permanent fix has been dropping all movements that cause or exacerbate the pain.
Hanging from a bar or external or internal rotation exercises seemed like they were working for me, but I think that was because I only did them when I had enough pain to drop overhead or bench pressing and do the rehab exercises in desperation lol. As soon I was “cured” and went back to them the pain in my left shoulder came back with a vengeance.
The bright side is that once I accepted that, I’ve gotten better results in my shoulder/chest appearance. Pretty sure that can be chalked up to consistency, which is only possible when you are not injured.
Seriously good take.
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