Rotator cuff injury

Rhodesx6 · 02-17-2012, 04:47 PM

Hey guys, I have an injury to my rotator cuff. Over last few weeks have been doing light rotator cuff exercises and it is feeling MUCH better. What I ahve been doing is similar I guess to laterals. Just holding a pulley (15 lbs) with arm in about 90 degree angle and going across body. and doing same movement but other direction. This probably has a GREAT name but I dont know it

Does anyone have any other exercises to strengthen rotator cuffs??? THX

Potato · 02-17-2012, 07:26 PM

John gots a thread here with a couple of vids http://www.ironaddicts.com/forums/sh...ad.php?t=30396

Reminds me that I need to start doing them, I always skip them.. I'll regret it one day ..

dbcb314 · 02-17-2012, 08:34 PM

Look up the buchberger 12 on google. I believe there is a powerpoint of what the 12 are someone on there. I believe it was designed for baseball pitchers who put their RC through hell.

Rhodesx6 · 02-17-2012, 08:44 PM

Awesome!!! Thx for responses.

**kittenHOSS** · 02-17-2012, 11:33 PM

I've had 3 shoulder reconstructions (2 of which included RC repairs) so shoulder work/rehab/prehab is a must for me. This link has alot of good exercises with video demo's. I don't follow their outline but do a few of these exercises.

http://www.strengthspeedagility.com/...hab-exercises/

heavyset · 02-18-2012, 02:03 AM

Join the club lol... rotator work is a mandatory for me, gotta keep em happy after three shoulder injuries.

Gonzomedic · 02-18-2012, 09:28 AM

Heal up Rhodes!

Rhodesx6 · 02-19-2012, 12:15 PM

Thx buddy! It sucks gettin old.

Vince6360 · 02-21-2012, 11:19 AM

2 shoulder surgeries and a pec for me. Good advice so far. The exercise I like best is to take a 5 pound dumbell or plate, one in each hand, and with your hands at your side, lift them overhead in 50 rep sets. And stretch, stretch, and then stretch some more. Don't get overanxious either just because you are feeling better. Depending on the extent of a tear, it may take a long time to heal completely. Better safe than needing surgery, since that will set you back a long way. Anyway, good luck

Rhodesx6 · 02-21-2012, 11:47 AM

Thx for the reply Vince

02-17-2012, 04:47 PM	#1
Rhodesx6 Member Join Date: Jan 2012 Location: Oklahoma City Posts: 194	Rotator cuff injury Hey guys, I have an injury to my rotator cuff. Over last few weeks have been doing light rotator cuff exercises and it is feeling MUCH better. What I ahve been doing is similar I guess to laterals. Just holding a pulley (15 lbs) with arm in about 90 degree angle and going across body. and doing same movement but other direction. This probably has a GREAT name but I dont know it Does anyone have any other exercises to strengthen rotator cuffs??? THX __________________ Goals:Incline 350lbsx6 DL 500 lbsx6, Squats #1 get knees back to squatting...check, 405x6

02-17-2012, 07:26 PM	#2
Potato Senior Member Join Date: Jul 2011 Posts: 1,032	John gots a thread here with a couple of vids http://www.ironaddicts.com/forums/sh...ad.php?t=30396 Reminds me that I need to start doing them, I always skip them.. I'll regret it one day .. __________________ Self reminder: Mlalahoi owes me a bacon cheesecake. Training log

02-17-2012, 08:34 PM	#3
dbcb314 Strength Verified Join Date: Oct 2005 Location: Pinellas County, Florida Posts: 9,737	Look up the buchberger 12 on google. I believe there is a powerpoint of what the 12 are someone on there. I believe it was designed for baseball pitchers who put their RC through hell. __________________ Best Gym Lifts: 555 (wraps)/370/570 (straps)

02-17-2012, 08:44 PM	#4
Rhodesx6 Member Join Date: Jan 2012 Location: Oklahoma City Posts: 194	Awesome!!! Thx for responses. __________________ Goals:Incline 350lbsx6 DL 500 lbsx6, Squats #1 get knees back to squatting...check, 405x6

02-17-2012, 11:33 PM	#5
kittenHOSS Strength and Physique Verified Female/Moderator Join Date: Jul 2009 Location: mcdolesgym.com Posts: 1,685	I've had 3 shoulder reconstructions (2 of which included RC repairs) so shoulder work/rehab/prehab is a must for me. This link has alot of good exercises with video demo's. I don't follow their outline but do a few of these exercises. http://www.strengthspeedagility.com/...hab-exercises/ __________________ Raw ELITE Powerlifter 859 without knee wraps @ 146 lbs 892 without knee wraps @ 162 lbs Next Meet: Europa Battle of Champions June 30, 2012 - Hartford, CT

02-18-2012, 02:03 AM	#6
heavyset Senior Member Join Date: May 2009 Posts: 4,388	Join the club lol... rotator work is a mandatory for me, gotta keep em happy after three shoulder injuries.

02-18-2012, 09:28 AM	#7
Gonzomedic Senior Member Join Date: Apr 2009 Location: Ohio,barberton Posts: 4,410	Heal up Rhodes! __________________ Goals to achieve by 50 years old! (Future Trainee of) Coach John Pinder Squat:500 "Just dummy up, and lift the FUCKING WEIGHT!"-JP Carpe' diem "Courage is being scared to death... and saddling up anyway." ~ John Wayne Grit—firmness of mind or spirit : unyielding courage in the face of hardship or danger Rest in peace Wes

02-19-2012, 12:15 PM	#8
Rhodesx6 Member Join Date: Jan 2012 Location: Oklahoma City Posts: 194	Thx buddy! It sucks gettin old. __________________ Goals:Incline 350lbsx6 DL 500 lbsx6, Squats #1 get knees back to squatting...check, 405x6

02-21-2012, 11:19 AM	#9
Vince6360 Junior Member Join Date: Feb 2012 Posts: 1	2 shoulder surgeries and a pec for me. Good advice so far. The exercise I like best is to take a 5 pound dumbell or plate, one in each hand, and with your hands at your side, lift them overhead in 50 rep sets. And stretch, stretch, and then stretch some more. Don't get overanxious either just because you are feeling better. Depending on the extent of a tear, it may take a long time to heal completely. Better safe than needing surgery, since that will set you back a long way. Anyway, good luck

02-21-2012, 11:47 AM	#10
Rhodesx6 Member Join Date: Jan 2012 Location: Oklahoma City Posts: 194	Thx for the reply Vince __________________ Goals:Incline 350lbsx6 DL 500 lbsx6, Squats #1 get knees back to squatting...check, 405x6

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