rotator cuff injury

[solidground]

i just went to the doctor because i have been having pain in my back/neck/shoulder..i supposedly tore my rotator cuff muscles..i know alot of people on the site have this problem..my question is what movements are still ok to do with this injury..i just finally got back into the flow of things so i refuse to completely stop..besides squats and lower body what can i do?? thanks

[Fit2bLarge]

Re: rotator cuff injury

get used to bands my friends, bands and more bands.

[kite]

Re: rotator cuff injury

Well for starters you need to start doing some external rotation movements. I'd stay away from bench press unless you use dumbells or hammer grip machine, do some high rep shrugs, stay away from overhead pressing for the time being and you may want to think about doing some hack squats or leg presses for a little while too, no need in putting that extra stress on the shoulder. I'd also make sure that I put on some heat before workouts, ice down after workouts and pretty much any other time you can.

[kite]

Re: rotator cuff injury

Forgot to mention lots of food, water and ibuprofin.

[solidground]

Re: rotator cuff injury

ok thanks..i do incline dumbells for chest only so i think i might stick with it..thanks for the replies

[Fit2bLarge]

Re: rotator cuff injury

no bench, no shoulder presses, i couldnt do lateral raises either. lots of band work, short rotator movements. If its that bad, ask your doc for a cortizone shot, when i tell you its wonderful, ITS WONDERFUL!

[NATE]

Re: rotator cuff injury

Well for starters you need to start doing some external rotation movements. I'd stay away from bench press unless you use dumbells or hammer grip machine, do some high rep shrugs, stay away from overhead pressing for the time being and you may want to think about doing some hack squats or leg presses for a little while too, no need in putting that extra stress on the shoulder. I'd also make sure that I put on some heat before workouts, ice down after workouts and pretty much any other time you can.

Excellent advice!

Depending on the severity of the tear, most exercises can be dealt with if you have an above average pain threshold. Not that you should be pressing the issue but it can be dealt with.

Overhead excercises are a bigtime no no. Your arm can go out without any warning at anytime, don't risk it.

Machines are fairly safe, you just have to push through the pain. For overhead excercises i would use them. Forget about doing freestyle military presses, those are now a thing of the past....

[solidground]

Re: rotator cuff injury

honestly its not that painful..its more annoying then anything..the only things i have had problems with is military presses and shrugs..basically anything with shoulders..i can do everything else with full strength..i just dont want to injure it more or prolong the healing..thanks again for the responses

[pigmeat]

Re: rotator cuff injury

the worst thing for my shoulder is, when i drop down on chins.......it hurts like a fuqer....barbell benching isnt too nice either....I cant imagine why chins hurt the hell out of it, but my military pressing has never suffered

[solidground]

Re: rotator cuff injury

my injury is kinda fo the opposite,, it hurts when i do military more then anything..i foung out i had a pinched nerve too though..so that may be why.

[Iron_Gook]

Re: rotator cuff injury

get used to bands my friends, bands and more bands.

Agreed... I'm going to physical therapy 3 times per week and they use a lot of bands...

IG

[TestRip7]

Re: rotator cuff injury

no bench, no shoulder presses, i couldnt do lateral raises either. lots of band work, short rotator movements. If its that bad, ask your doc for a cortizone shot, when i tell you its wonderful, ITS WONDERFUL!

DEAD ON, they work great. Words cannot describe.

[Shiner22nd]

Re: rotator cuff injury

get used to bands my friends, bands and more bands.

Yep...get used to them. But they will actually help with your recovery. Just be sure to do them according to what the doc says...good luck bro...Shiner