Shoulder/Rotator Cuff exercises

[Bullseye Forever]

Thank you
I'm a swimmer so it sucks to be injured, the time away from my training in the water is really getting to me

hey girl how are your shoulders feeling now?

 

[Natehayes]

Stay clear of dips as of now until your strength gets back up. I am about 6 months post op shoulder surgery and these are all the exact excercises I had to do in physical therapy starting from just the own weight of my arm to bands then to weights. Stick with what Natehayes said and go light with either 5-10lb dumbless. 3 sets of 10 each if you can get them done in your schedule

http://www.dynoswim.com/archives/ShoulderRotatorExer.pdf


Also grab a soccer/basketball and press it against the wall like so and do 3 sets of 30 seconds. Also with your arm extended to the side and do the same 3 sets for 30 seconds each.Can do small circles, up and down movements. Just keep the ball stable and you will feel it working your stabilizing muscles.
http://t3.gstatic.com/images?q=tbn:ANd9GcS1zAXiHGb1hJaq9Ctx3Pk9vXyn6YC-E5khWplqmbPJMPYqOmSy

Good luck and take it easy. Shoulder problems are no fun. Hopes this helps alittle.

Bingo! The first bunch of exercises were exactly the ones I was looking for pictures of. I did them during PT and they helped A LOT.

 

[JOMO718]

Bingo! The first bunch of exercises were exactly the ones I was looking for pictures of. I did them during PT and they helped A LOT.

Haha, if it were only that easy to just find them. Had to do some research.

Looking at them on paper or on here doesn't seem like anything special. But they really target those stabilizing muscles even with lighter weight. And these are what they recommend for preventative and also post op, so I though I would post them up. I still do a handful of them on shoulder days.

 

[Smilee21]

hey girl how are your shoulders feeling now?

Before I begin any upper body exercises I warm up by doing rotator cuff exercises with 5lb weights. I researched online which ones to do for swimmers (since we tend to get shoulder injuries) its been helping. The last 3 weeks all upper body exercises have been with 10-35lb dumb bells which is extremely light for me and I do 3-5 of 20 reps doing a ladder type set... chest press same at 7 sets highest weight 75-120lbs right now.

I also see my chiropractor and massage therapist 3 times a week, I am slowly able to increase my weights without feeling pain, I just have to remember to not go past a certain point.

 

[Smilee21]

Haha, if it were only that easy to just find them. Had to do some research.

Looking at them on paper or on here doesn't seem like anything special. But they really target those stabilizing muscles even with lighter weight. And these are what they recommend for preventative and also post op, so I though I would post them up. I still do a handful of them on shoulder days.

Thank you...

 

[DavidJ21]

Stay clear of dips as of now until your strength gets back up. I am about 6 months post op shoulder surgery and these are all the exact excercises I had to do in physical therapy starting from just the own weight of my arm to bands then to weights. Stick with what Natehayes said and go light with either 5-10lb dumbless. 3 sets of 10 each if you can get them done in your schedule

http://www.dynoswim.com/archives/ShoulderRotatorExer.pdf


Also grab a soccer/basketball and press it against the wall like so and do 3 sets of 30 seconds. Also with your arm extended to the side and do the same 3 sets for 30 seconds each.Can do small circles, up and down movements. Just keep the ball stable and you will feel it working your stabilizing muscles.
http://t3.gstatic.com/images?q=tbn:ANd9GcS1zAXiHGb1hJaq9Ctx3Pk9vXyn6YC-E5khWplqmbPJMPYqOmSy

Good luck and take it easy. Shoulder problems are no fun. Hopes this helps alittle.

Thanks for posting!

 

[Bullseye Forever]

Before I begin any upper body exercises I warm up by doing rotator cuff exercises with 5lb weights. I researched online which ones to do for swimmers (since we tend to get shoulder injuries) its been helping. The last 3 weeks all upper body exercises have been with 10-35lb dumb bells which is extremely light for me and I do 3-5 of 20 reps doing a ladder type set... chest press same at 7 sets highest weight 75-120lbs right now.

I also see my chiropractor and massage therapist 3 times a week, I am slowly able to increase my weights without feeling pain, I just have to remember to not go past a certain point.

thats great to hear,im glad you are doing much better,i know rotator cuffs and shoulders are easy to injure,keep up the good work and you will do just fine

 

[Smilee21]

thats great to hear,im glad you are doing much better,i know rotator cuffs and shoulders are easy to injure,keep up the good work and you will do just fine

Thank you...

 

[ryand]

Can you please list some good shoulder/ rotator cuff strengthening exercisers?

I have noticed that my right shoulder/rotator cuff is a lot weaker than my left side.

In the past I have had shoulder injuries due to working in a WH lifting and throwing 50+ lbs (empty pallets, bikes, etc) onto a conveyor belt/processing line back in 1999-2006

It just recently started to act up again, I have a friend that provides me deep tissue massages and helps stretch and loosen the tight knots that seem to be developing in that region. However, I would really like to do some more exercises to strengthen that area.

On shoulder days I am currently only doing
Lateral raise machine (90-105lbs) and Dumb bell military press (25-45lbs)... the weight varies depending on if it is sore and tight or not.

There's a possibility the rotator cuff is not the true cause of your pain/condition. Have you ever been assessed by a chiropractor or a doctor of PT well versed in functional assessment? Any previous history of injury/tears to your rotator cuff or an MRI? I suggest finding a doctor who is well-rounded in functional assessment, especially if you continue to have this problem. I'm a chiropractor/manual therapist/ functional rehab wizard. Find a chiropractor who practices Active Release Technique (soft tissue technique), they are usually the chiropractors who are well versed in soft tissue work and functional rehab rather than simply just crushing bones like the old days.

I'm posting this because if you have faulty respiration, scapular/ core instability, previous injury, or muscle imbalances, rotator cuff exercises will never fix your shoulder problems. You can't make a little muscle work harder if it isn't stabilized. Compensation leads to injury again and again. The human body is amazing and will do anything to compensate to accomplish the required movement.