Injury Advice - Rotator Cuff !!! - Page 4 - UK-Muscle Body Building Community

**hackskii** · 07-02-2007, 04:09 PM

Totally agree with that.

I dont know of one pitcher that does not do rotator exercises.

i think he said it was 5400 pounds of pressure when throwing a fast ball.
He is at work so I will ask him the exact number but i think it is that.

cyclops_45 · 08-02-2007, 01:58 PM

Dont mean to hijack your thread dude. On what day would it be best to add in the rotator cuff excersises ?

I've suffered with a major shoulder injury in the past. I've got my rotator cuff
exercises but never sure what day to add them in, how often and before or after the main workout????? My current split is like this below:

Mon - OFF

Tues - Quads, calves (30 mins cardio)

Weds - Shoulders, Back (pull up work), light bicep/tricep (30 mins cardio)

Thurs - 45-60 mins cardio

Fri - Ham, calves

Sat - Chest, Back (rowing work), heavy bicep/tricep (30 mins cardio)

Sun - 45-60 mins cardio

Its a slight modification of Charles Poliquins style of training (poliquin principles). I make an effort to do equal amounts of pull and push in an attempt to keep the shoulder healthy.

**hackskii** · 08-02-2007, 03:03 PM

My chiropractor suggested I either do them on shoulder day (makes sense to me), or when I get up in the morning first thing everyday do them.

I think because there is pretty much zero intensity I dont think it matters much. I would do them twice a week if you remember.
I always do them on my shoulder day as I wont forget.

DannyBoy81 · 13-02-2007, 03:09 PM

Hey Scott,

Thought I wud give u an update, since I started hitting my back hard my shoulder seems to be so much better...

Been doing all my rotator exercises along with, seated cable rows, lat pulls but wide grim and leaning back so @ 45o to then bench and pulling deep into my chest....all seem to be making a big difference can't wait to get fully recovered. & also been doing the wall coner thing you suggested all helping me loads.

Feels like am about 90% better still a bit of weakness on some exercises and also did a few flat bench but so weak on that as I havent done it for almost 4 months.

**hackskii** · 13-02-2007, 09:52 PM

Quote:

Originally Posted by DannyBoy81

Hey Scott,

Thought I wud give u an update, since I started hitting my back hard my shoulder seems to be so much better...

Been doing all my rotator exercises along with, seated cable rows, lat pulls but wide grim and leaning back so @ 45o to then bench and pulling deep into my chest....all seem to be making a big difference can't wait to get fully recovered. & also been doing the wall coner thing you suggested all helping me loads.

Feels like am about 90% better still a bit of weakness on some exercises and also did a few flat bench but so weak on that as I havent done it for almost 4 months.

Fantastic.
I figured it would work.
Doing the rotator exercises and strengthening your back helps in 2 diffrent ways and shoulder integrity is better.

Carefull tho, dont get too excited, you might re-injure before it is fully recovered

Recovery is a slow process.

That is fantastic news, now when someone else has a similar injury you will know just what to tell them.

DannyBoy81 · 16-02-2007, 12:02 PM

Hey Scott, another update.....

Still getting better had no pains for 3 or 4 days now can't believe it.... loving the seated rows again feel soo good along with wide grip lat pulldowns, just amazed how quick its made a difference ! And put on 3 or 4 Ibs since last week.... the only weired think is i get like a stiffness feeling im my traps & sort of tricep but the arm is fine and I have no restricted movement so not sure what that is !

Nine Pack · 16-02-2007, 12:48 PM

Quote:

Originally Posted by DannyBoy81

Hey Scott, another update.....
i get like a stiffness feeling im my traps & sort of tricep but the arm is fine and I have no restricted movement so not sure what that is !

The tricep has a secondary function as well as extending the arm at the elbow, it assists in extending the shoulder jount as you do when rowing. This and some mid trap recruitment when training back is responsible I imagine. It's normal, you need to hit the traps & rhomboids as much as poss anyway.

DannyBoy81 · 16-02-2007, 12:53 PM

Ok Nine I will def keep any eye on it incase it gets worse but well up for hitting my traps & rhomboibs as hard as I can..... just feels good to be training semi-propperly again.

Tried a bit of flat and that was a bit dodgy so left it alone for now ! was abt 60kgs but didnt feel right !

**hackskii** · 16-02-2007, 03:23 PM

Yes, this makes sense to me.
Ever wonder why the 3 big lift power lifting guys dont have shoulder injuries?
Because of the big bench they should have injuries but they do dead lifts, this protects shoulder integrity.
My traps see better development with dead lifts than any other isolation trap exercise.

So Danny, doing dead lifts along with the other stuff could be helpfull too.

DannyBoy81 · 20-02-2007, 12:29 PM

Ok, another update for you guys..... No pain for a week or so now

which is good news I hope and had my Psyio today and I was told there is no more they can do for me.....so next check up is in a month but he siad I dont really need it. And i'm just need to crack on and make sure I stick to good form and lower weights and he said he it should fine but I can slowly go back to my old routine.

But will also be adding everything we went over on this thread into it too and will always be doing my rotation exercises etc ontop with out fail.

Still got an uncomfortable feeling in my arm almost like i've been sleeping on it and a little ace but thats all just hoping its nothing to worry about. Maybe its nerve problems. Hey nine didn't you recomened some test cyph for this !

**hackskii** · 20-02-2007, 02:34 PM

My buddy at work jacked his shoulder at work a month ago, he cant lift his arm.
I gave him the exercises to do.
I told him that he should have been doing some mild stretching exercises like the finger walk up a wall, scar tissue is a real bummer if you dont keep circulation and movement in the effected area.

Good luck Danny.....

Nine Pack · 20-02-2007, 02:43 PM

Quote:

Originally Posted by DannyBoy81

Still got an uncomfortable feeling in my arm almost like i've been sleeping on it and a little ace but thats all just hoping its nothing to worry about. Maybe its nerve problems. Hey nine didn't you recomened some test cyph for this !

Me? I did'nt say a thing. I would never reccomend the use of anabolic substances..............;)

Blo*dy works though!!

DannyBoy81 · 20-02-2007, 02:59 PM

[quote=Nine Pack;238660]

Quote:

Originally Posted by DannyBoy81

How did the cyp help & what did u run ?
quote]

I did 250mg eod for one week, then reduced it to 250mg every five days. I have just gone back on GH @ 4iu eod & will be introducing d.bols at 30-40mg a day in the next week. This will only be a six week cycle, switching to propionate in the last three weeks then three or four weeks off, then back on. I'm running HCG eod as of next week alongside the test (as per Hack's advice. In truth, his advice was to stay off, but he knows why I have decided to go back on..............I'm stupid!) :tongue10:

The cyp is reputed to help with nerve regeneration, so that was my main reason. I went from normal down to 30% of normal strength almost overnight when the nerve got pinched, but after physio & cyp it's now back to 80% ish. I could'nt incline press 40lb bells when it was weak, now I can move 90lb bells with ease. My normal working weight would be about 140-150lb bells.

See U did !!! LoL

Nine Pack · 20-02-2007, 03:03 PM

Damn. Foiled again! I would have gotten away with it too if it wan't for you meddling kids :rage:

A quick update on my progress by the way; 130lb dumb bells are now being pressed, and 120kg on the seated hammer chest press. Recovering well & all but a tiny bit of the atrophy has been reversed.

**hackskii** · 20-02-2007, 03:45 PM

Quote:

Originally Posted by Nine Pack

Recovering well & all but a tiny bit of the atrophy has been reversed.

What Paul your testicles?:rolleye11

07-02-2007, 04:09 PM	#46 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,481	Re: Injury Advice - Rotator Cuff !!! Totally agree with that. I dont know of one pitcher that does not do rotator exercises. i think he said it was 5400 pounds of pressure when throwing a fast ball. He is at work so I will ask him the exact number but i think it is that. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-02-2007, 01:58 PM	#47 (permalink)
cyclops_45 Apprentice Join Date: Oct 2005 Posts: 85	Re: Injury Advice - Rotator Cuff !!! Dont mean to hijack your thread dude. On what day would it be best to add in the rotator cuff excersises ? I've suffered with a major shoulder injury in the past. I've got my rotator cuff exercises but never sure what day to add them in, how often and before or after the main workout????? My current split is like this below: Mon - OFF Tues - Quads, calves (30 mins cardio) Weds - Shoulders, Back (pull up work), light bicep/tricep (30 mins cardio) Thurs - 45-60 mins cardio Fri - Ham, calves Sat - Chest, Back (rowing work), heavy bicep/tricep (30 mins cardio) Sun - 45-60 mins cardio Its a slight modification of Charles Poliquins style of training (poliquin principles). I make an effort to do equal amounts of pull and push in an attempt to keep the shoulder healthy. __________________ "Even if you think you 'can' or think you 'can't', you are most probably right".

08-02-2007, 03:03 PM	#48 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,481	Re: Injury Advice - Rotator Cuff !!! My chiropractor suggested I either do them on shoulder day (makes sense to me), or when I get up in the morning first thing everyday do them. I think because there is pretty much zero intensity I dont think it matters much. I would do them twice a week if you remember. I always do them on my shoulder day as I wont forget. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

13-02-2007, 03:09 PM	#49 (permalink)
DannyBoy81 Gym Addict Join Date: Jun 2006 Location: Middlesex Posts: 350	Re: Injury Advice - Rotator Cuff !!! Hey Scott, Thought I wud give u an update, since I started hitting my back hard my shoulder seems to be so much better... Been doing all my rotator exercises along with, seated cable rows, lat pulls but wide grim and leaning back so @ 45o to then bench and pulling deep into my chest....all seem to be making a big difference can't wait to get fully recovered. & also been doing the wall coner thing you suggested all helping me loads. Feels like am about 90% better still a bit of weakness on some exercises and also did a few flat bench but so weak on that as I havent done it for almost 4 months.

16-02-2007, 12:02 PM	#51 (permalink)
DannyBoy81 Gym Addict Join Date: Jun 2006 Location: Middlesex Posts: 350	Re: Injury Advice - Rotator Cuff !!! Hey Scott, another update..... Still getting better had no pains for 3 or 4 days now can't believe it.... loving the seated rows again feel soo good along with wide grip lat pulldowns, just amazed how quick its made a difference ! And put on 3 or 4 Ibs since last week.... the only weired think is i get like a stiffness feeling im my traps & sort of tricep but the arm is fine and I have no restricted movement so not sure what that is !

16-02-2007, 12:53 PM	#53 (permalink)
DannyBoy81 Gym Addict Join Date: Jun 2006 Location: Middlesex Posts: 350	Re: Injury Advice - Rotator Cuff !!! Ok Nine I will def keep any eye on it incase it gets worse but well up for hitting my traps & rhomboibs as hard as I can..... just feels good to be training semi-propperly again. Tried a bit of flat and that was a bit dodgy so left it alone for now ! was abt 60kgs but didnt feel right !

16-02-2007, 03:23 PM	#54 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,481	Re: Injury Advice - Rotator Cuff !!! Yes, this makes sense to me. Ever wonder why the 3 big lift power lifting guys dont have shoulder injuries? Because of the big bench they should have injuries but they do dead lifts, this protects shoulder integrity. My traps see better development with dead lifts than any other isolation trap exercise. So Danny, doing dead lifts along with the other stuff could be helpfull too. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

20-02-2007, 12:29 PM	#55 (permalink)
DannyBoy81 Gym Addict Join Date: Jun 2006 Location: Middlesex Posts: 350	Re: Injury Advice - Rotator Cuff !!! Ok, another update for you guys..... No pain for a week or so now which is good news I hope and had my Psyio today and I was told there is no more they can do for me.....so next check up is in a month but he siad I dont really need it. And i'm just need to crack on and make sure I stick to good form and lower weights and he said he it should fine but I can slowly go back to my old routine. But will also be adding everything we went over on this thread into it too and will always be doing my rotation exercises etc ontop with out fail. Still got an uncomfortable feeling in my arm almost like i've been sleeping on it and a little ace but thats all just hoping its nothing to worry about. Maybe its nerve problems. Hey nine didn't you recomened some test cyph for this ! Last edited by DannyBoy81; 20-02-2007 at 12:32 PM.

20-02-2007, 02:34 PM	#56 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,481	Re: Injury Advice - Rotator Cuff !!! My buddy at work jacked his shoulder at work a month ago, he cant lift his arm. I gave him the exercises to do. I told him that he should have been doing some mild stretching exercises like the finger walk up a wall, scar tissue is a real bummer if you dont keep circulation and movement in the effected area. Good luck Danny..... __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

20-02-2007, 03:03 PM	#59 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,632	Re: Injury Advice - Rotator Cuff !!! Damn. Foiled again! I would have gotten away with it too if it wan't for you meddling kids :rage: A quick update on my progress by the way; 130lb dumb bells are now being pressed, and 120kg on the seated hammer chest press. Recovering well & all but a tiny bit of the atrophy has been reversed. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ''I reject your reality and substitute my own'' Adam Savage. Last edited by Nine Pack; 20-02-2007 at 03:05 PM.

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