hackskii

Well, I think the important ones would be this.
The inner rotatior gets hit with the 90 degree one where you pull into your stomach, the outer ones get hit in the opposite direction.
So, now that we have both of those covered, that will aid probably 80% success just with those exercises.

Now to get the best bang for the buck, here is what I suggest.
Go to the lat pulldown machine and stand in front of it.
With strait arms pull the bar down to your lower stomach.
Use no more than 20-30 lbs here as then you will hit the lats and the primary muscles will take over leaving the secondary muscles alone and this would be counter productive.

Now that leaves one last one. I cant explain this one very well but they are called Cuban Rotators.
They are done where you take a very light bar like 15 lbs or even less, hold the bar just above your head like you are doing a military press.
Then you let the bar go down in front of your face keeping your arms at the 90% locked twards the ground.
Moving the bar in front of the face then back to just on top of your head.
When you do these stick out your chest and kind of suck in the stomach or sortof suck the stomach up to the diaphram.
These are very cool.


One more exercise that some do is to take a light dumbell and bend over while supporting your body with your hand on a bench. Then all you do is let the dumbell hang and do circular motions with the dumbell.
You probably wont need to do these but it is an option.

Also, try to get your back, rhomboids, and rear delts stronger, this will aid in support of the shoulder.

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Scott


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DannyBoy81

Scott, U've been great thanks for ur time on the old advice, Will def be giving all those a go.... I know it's just gonna take time and alot of patients.

I'll keep you updated on how I get on. Just hope it all comes together. I def need to do alot more work on my back and shoulders I did neglect them a little maybe thats where I went wrong :( Is there's anything else I need i'll let you know.

hackskii

Na man, that about covers it.

But your last statement on the issue of back being neglected, id be willing to bet that is actually the problem.
But now that you know, take your time, dont aggrivate it and by the time it does heal, along with those rotator exercises you will be one up on the game.

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Scott


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Nine Pack

Danny,
Our HSA cover does cover pre existing conditions, provided you are not already recieving NHS 'In Patient' care, I imagine that means if you are in hospital already. Have a look online as when you join on the net, they may be able to waive the 3 month qualifying period before you can claim.

On the subject of the rotator cuff, here's some info I gave a guy on the CNP forum recently. it's a little late in the discussion I know but still relevant:

The rotator cuff consists of the infraspinatus, supraspinatus, Teres Minor & Subscapularis muscles. The Rotator Cuff muscles (R.C) serve to maintain stability in the joint (amongst other functions) and to prevent the larger muscles from dislocating the humerus during thier actions.
Trouble starts when the deltoids get proportionately stronger than the R.C muscles, which reduces the gap between the proximal head of the humerus & socket in the scapula (called the sub acromial space). This gap is needed to allow free movement of the tendons as the shoulder goes through it's full range of motion. This means that the tendons of the R.C muscles get 'impinged' during most movements.

Left unchecked, this will rarely sort itself out as repeated movements will only serve to further inflame the tendons as they are dragged through the reduced sub acromial space. This will eventually lead to a tear in one of the tendons which will almost always require surgery.

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hackskii

wow

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Scott


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Nine Pack

There really is no beginning to my talents.

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hackskii

But Paul, I have to differ with one comment you posted.
From everything I ever read about the rotator issues, a layoff heals over 90% of them that are not torn.

I do agree that doing the business as usual and trying to rehab the injury while doing the same movements that injured it in the first place would be counter productive.
But a layoff would allow the injury to heal up without any distractions.
And to this above I respectfully disagree.:love:

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Scott


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Nine Pack

A layoff from the actual activity that caused the problem is indeed advised, but leaving the shoulder joint inactive is a big no no. 'Frozen shoulder syndrome' can result if the joint is left inactive, and it is almost impossible to cure.

What is meant by a layoff, is removal of the initial cause only, and then rehabilitation work consisting of mobilisation, stretching & deep friction, and eventually begin to add strengthening exercises. I think we were just thinking of the word 'layoff' in different contexts.

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hackskii

Absolutly.
I didnt think you knew where I was comming from.
We are in complete agreement here I can see.

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Nine Pack

It's the Anglo - American vernacular that confused me. Anyhoo, let's wait & see how Dannyboy gets on. Hopefully he won't be requiring surgery.

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hackskii

Lets hope not.
I had a buddy that had his opperated on 3 time.
Basicly his arm is just there for looks.
He is in constant pain and has a dead arm.

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Nine Pack

Dannyboy,
Don't panic, I doubt your injury is anywhere near that severe. I think they'll be able to save the arm!!

Of course, you may never play the violin again. :(

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DannyBoy81

Dam and that was my favorite instrument :( oh well ! And got all my cyring done over the weekend so should be ok for the week ! lol

No seriously, It feels alot better then it was and I've been doing all the exercises with no pain at all so..... I think that means its not that bad but it's the simple things like reaching up high or low hurt thats and it just a sharpe shooting pain nothing too bad.

I know what you mean scott, abt my back actually when I think abt it I was doing lots of back shoulders then started to neglect them and thats when problems started to arise..... got carried away with chest and arms and now look where I am back to square one. lost most of my gains over the past 3 months :(

Nine, as respect to your layoff advice been doing pretty much most of what u said and its alot better, just not sure when I can start to put the weight up and pump back up.... suppose I have the let my pshyo advise me next week. Unless U guys think otherwise.
(also gonna check out that HSA web site later that cover plan sounds good, mind u the girlfriend mentioned are ones that covers past injuries as long as you havent had any problems in the past 5 years) but ur one sounds sweet.


Btw scott I love it your a messanger of hope arent you ! With the story abt your mate who needed 3 operations :confused: lol

Na i'm sure mines no way near that bad..... well lets hope its not.

Nine Pack

Before you can start to add any real weight to the bar for normal shoulder exercises, you need to allow the rotator cuff injury to heal, then strenghten it by doing internal & external rotations with a stirrup handle on a cable that can be adjusted to hold at waist height (or a dynaband tied to a door handle).

Once the R.C muscles are back to performing thier normal function you can begin proper delt work, but you should keep the rotations in as part of your normal regime from now on as a preventative measure.

You will know when the RC is strong enough as it will allow full range of motion with no pain.;

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DannyBoy81

Right..... I'm gonna keep a close eye on it this week becase I have actually had no real pain since my last post. And dont have any restricted movement at all. Just that little twinge when my arm is sometimes put infront of me, I suppose it's best not rushed anything because otherwise I could end up back at the begining..... and then where would i be.

I'll def be including rotations in my regime from now on and make sure I work my back and shoulders more too, dont wanna do the same twice.