dynamatiz

hello guys and gals

right then, after finally getting in to see my local phsyio about an old injury, that has came back to haunt me, ive been told ive damaged my rotator cuff and that the muscle is really weak

what brought it back was me trying a new exercise about 2 months ago( lying straight arm pullover)

on the downward phase of the movement(when my arms where fully extended inline with the rest of my body), my left shoulder dislocated for a good couple of seconds

it springs all the way back when i was a hyperactive kid full of blackcurrant juice, runnin away from a set of teachers and ended up running into a door frame and dislocating my left shoulder

anyhow back to the present

he gave me an exercise to strengthen it, where i lie down on my front, raise my left arm in the air and keep my elbow and hand in line for a few seconds, then repeat 10 times then gradully increasing resistance , by extending my arm further away frrom my body

lol when i tried to do this today, even the easiest way of doing this , a couldnt even keep my hand in line for a second, as if the there was no muscle there to keep it up

so i was wondering guys has anyone had the same problem or got any experience or ideas that you can share with me, that may help

thanks guys in advance

samurai69

The rotator cuff is made up of 4 muscles, it really depend on which on is injured.

not had a rotator cuff injury for a long time, and then it was only a mild pull of supraspinatus

dynamatiz

s**t a should of asked, me dumb

could it be your posterior or infrasuprinatus, dont know if this is them ?

he did point it out on the muscle chart, its the muscle that is in between your clavicle and shoulder blade on my back

a hope this helps

BL1

....can't remember the name either mate. I've got the same prob but waiting for an op. I have found that doing dumbell pullovers with a very lighht weight on an ab/swiss ball e.g. 7/8kg and doing the movement very controlled and slow can help build the muscle back up. Some of the other exercises are quite tricky to explain - I'll see if I can get a good description rather than me rambling and you getting confused.

dynamatiz

cheers for your help mate, cant think what it was called either, been tryin to look it up, but had no luck!

as for the pullovers thats what ive been told to stay away from (hats the exercise what caused the relapse)

like your self tho thats what i was using, really lightweight 7 or 8k and my shoulder came out thru that lol

a cant even keep me hand and elbow inline(in certain positions i.e lying on my belly with arm raised) with each other its that weak lol

you said you got to go for an operation on it, damn shame mate a wonder if a need something similair

what is it bl and what does it entail of mate ?

BL1

Keyhole surgery mate - in laymans terms, the way I understand it. They're basically going to 'tighten' up the ligament at the front of my shoulder because at the mo its so stretched/damaged if I place my arm up and out to the side, behind me it pops out !

Its not major surgery, in and out of hospital in a day or two. 3 weeks in a sling and then 3 weeks rehab till you can even think about doing anything normal.

dynamatiz

thats a damn shame mate

hope you have a speedy recovery

i wonder if thats what i might need because it sounds so familiar, when i went to see the phsyio today it was private( hes physio at the college i used to go to) so it was only a brief appointment because i asked him to have a look at it, and he said he would do it free of charge( sound of him)

am gonaa go down and see my gp and see if it needs any further treatment

im hoping its just a matter of strengthening it, but am gonna take a closer look just incase, like a said whayt you describe sounds all to familiar

cheers bl1

Lee

I had a rotator injury, it was because i wasnt doing enough back weights, basically the muscles in my back where far too weak compared to the front of shoulder (delts ect).

in the end i had 6 months off the weights after a cortisone injection from the doctor.

physio gave me similar exercise to what you have as well.

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BL1

Dynamitaz - have you been to the docs yet mate ??:(

dynamatiz

6 months off !!!!!


f**k thats a long time lee, that will kill me ! :boohoo:

not good


hey bl1

havent seen him yet mate, to be honest ive been really busy wuth work, been trying to book in with my gp, in the days ive got off this week, but been told there fully booked till tuesday mate:(

BL1

Let us know how you get on once you've been.

don't forget your exercises !!!!!

dynamatiz

cheers for the concern bl and iwill do mate for sure,

im doing the execises still, and a cant belive how weak my shoulder is

im up to 4 secs at keeping it up, at the mo looking for 10 then extend it out a bit further

bigdaftjoe

sorry to say it boys but after a rotator cuff op you are looking at months before you can lift anything heavy again they will give you elastic bands to play with and the shoulder thats done will look like you are shrugging constantly, my front delt on my left shoulder has never recovered fully and is much smaller than my right yet is oddly stronger? my right shoulder is causing me a lot of problems recently, ive gone from 130kg bench press to 80kg to avoid pain but it still kills me! physio here i come

WongFuHung

Have any of you guys seen the great book. The 7 minute rotator cuff solution?

Its really good.

Peg

take a look here
Is it one of these muscles?

Here are some good places of information for you.
Shoulder injuries
Shoulder injuries 2
Looking After Your Shoulder

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