Shoulder/Rotator Cuff exercises

Smilee21

Smilee21

Exotic is Erotic...
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.
 
the best ones i use,my orthopedic doctor recommended is face pulls on a cable machine,cross body arm pulls these 2 has really helped me out so much,face pulls strengthen you rear delts,which 90% of rotator injuries are from under developed rear delts,every one is always benching,front raises,upright rows etc,then lateral raises etc but alot of people dont work thier rear delts and it causes alot of pressure on your rotator cuff and injures it,try these 2 and see how you like them
 
I was just gonna make a thread about this. My shoulder has been having issues also, I kinda hear a 'clicking' sound when I fully rotate my shoulder, but only hurts once I lift something heavy. I was gonna make an appt. with the doctor, but i'll try these excercises first to see if they help.
 
well i nkow they helped me cause i had surgery on one of my shoulders,and an inflammed rotator cuff on the other,so i know yalls pain
 
Smilee21 said:
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.
Click to expand...

The shoulder horn works well.
 
youtube bro. thiers loads of em on thier. dont mess with the rotater i did i came off second best.
 
My rear delts have always been a problem for me and I've had the clicking and the rotator cuff issues. On this cycle I've paid close attention to developing my shoulders, especially my rear delts. The further I developed my rear delts, the less issues I had. Now I have zero clicking and zero cuff issues. Not sure why, perhaps it's because my rear delts are stronger and more in line with the rest of my delts?
 
stevenmd said:
My rear delts have always been a problem for me and I've had the clicking and the rotator cuff issues. On this cycle I've paid close attention to developing my shoulders, especially my rear delts. The further I developed my rear delts, the less issues I had. Now I have zero clicking and zero cuff issues. Not sure why, perhaps it's because my rear delts are stronger and more in line with the rest of my delts?
Click to expand...

What specific exercises have you been performing to strengthen them?

My joke of a trainer doesnt give me exercises to strengthen it. Mine also clicks and I have sharp pains when I lift anything above 40 lbs on the right side. Currently any exercise performed hurts, I have lowered my weights this week and have had to switch up things that didn't agrivate it. Incline chest press at 20lb dumbells was all I could do tonight and normally I am between 45-50lb dumbells ;(
 
Smilee21 said:
What specific exercises have you been performing to strengthen them?

My joke of a trainer doesnt give me exercises to strengthen it. Mine also clicks and I have sharp pains when I lift anything above 40 lbs on the right side. Currently any exercise performed hurts, I have lowered my weights this week and have had to switch up things that didn't agrivate it. Incline chest press at 20lb dumbells was all I could do tonight and normally I am between 45-50lb dumbells ;(
Click to expand...

-Dips with correct posture done on tri day
-Reverse fly machine (or whatever the hell is called, the one you do chest flys on)
-Rear delt raises while seated on a flat bench leaning at a 45 degree angle (I love this one)

I rarely do the reverse fly machine now because I can do the whole stack.
 
stevenmd said:
-Dips with correct posture done on tri day
-Reverse fly machine (or whatever the hell is called, the one you do chest flys on)
-Rear delt raises while seated on a flat bench leaning at a 45 degree angle (I love this one)

I rarely do the reverse fly machine now because I can do the whole stack.
Click to expand...

Okay well I attempted dips tonight only completed 2 sets of 10 i was in too much pain to do another set.

I do use the reverse fly machine (weight tonight was 60lbs normally it's 90lbs )
3 sets of 12 was so f***ing difficult. Pain is pleasurable but not this type

I haven't done rear delt raises on the 45 degree incline yet

Tonight i tried to focus on rotator cuff exercises, after warming it up more than normal the pain was tolerable.

Hoping that with the help of my friend and her lovely deep tissue massages and stretches she does with me it gets a little better.
 
Cable rows, reverse flys (DB's for me), and the cross body cable pulls mentioned earier did wonders for my shoulders. I will say, you may want to start light to build all the stabilizing muscles. You'd be surpised how much benefit even the light weights are.

I was also told to avoid BB shoulder presses and to stick with DB's. Was also told it's key that you always be able to see your hands in your peripheral vision when you do them to avoid straining your shoulder joint.

Also for bench pressing don't go all the way down for the "stretch" at the bottom becasue you will compromise your shoulder joint if it is weak.

Until your shoulder is feeling better I would lay off the dips, it's to easy to put them in a bad position.

Odd thing for me was my shoulder has clicked for decades and I always assumed it was my rotator cuff but when I finally went to an orthopedist and a physical therapist I found out the clicking was actually part of the ball colliding with the socket in my shoulder joint becasue I was put together to tight. Doc said there was nothing I could do about because the tightness was not muscular but rather skeletal.

I will see if I can find some pics of the other exercises I did because I am too spastic to describe them in a way that would be helpful, but I will say you can do them at home every day with one of those exercise bands and it will really help.
 
Natehayes said:
Cable rows, reverse flys (DB's for me), and the cross body cable pulls mentioned earier did wonders for my shoulders. I will say, you may want to start light to build all the stabilizing muscles. You'd be surpised how much benefit even the light weights are.

I was also told to avoid BB shoulder presses and to stick with DB's. Was also told it's key that you always be able to see your hands in your peripheral vision when you do them to avoid straining your shoulder joint.

Also for bench pressing don't go all the way down for the "stretch" at the bottom becasue you will compromise your shoulder joint if it is weak.

Until your shoulder is feeling better I would lay off the dips, it's to easy to put them in a bad position.

Odd thing for me was my shoulder has clicked for decades and I always assumed it was my rotator cuff but when I finally went to an orthopedist and a physical therapist I found out the clicking was actually part of the ball colliding with the socket in my shoulder joint becasue I was put together to tight. Doc said there was nothing I could do about because the tightness was not muscular but rather skeletal.

I will see if I can find some pics of the other exercises I did because I am too spastic to describe them in a way that would be helpful, but I will say you can do them at home every day with one of those exercise bands and it will really help.
Click to expand...

Thank you, that would be lovely. :)
 
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.
 
JOMO718 said:
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.
Click to expand...

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 :(
 
Smilee21 said:
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 :(
Click to expand...

Just keep it light and you will be back in no time. And since your a swimmer..look up some underwater shoulder excercises also.
 
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