namelesstavern.net

Jei · Post by **Jei** » Mon May 09, 2005 8:02 am

ok, so i'm wondering if there's any other effective exersizes out there for strengthening the rotary cuff besides shrugs.

basically, when I do chest or something like that, it feels like my left shoulder pops out of place after a few reps. so i've been working on strengthening the rotary cuff with shrugs - and in case theres different kinds of shrugs or something, what i do is where you shrug your shoulders and hold for a few seconds, then squeeze your shoulderblades together kinda thing and hold that for a few seconds, and then go back to relaxed for a few seconds.

Anyway, is there any other exersizes out there that I should be doing as well?

Tadpole · Post by **Tadpole** » Mon May 09, 2005 2:53 pm

Take a dumbell or free weight and pick it up and do circular motions with it while you're standing.

Diekan · Post by **Diekan** » Mon May 09, 2005 5:38 pm

or go to your doctor and see what the *problem* is before you seriously hurt yourself.

liquidstayce · Post by **liquidstayce** » Tue May 10, 2005 8:32 am

Mop has suggestions. I'll remind him to post today.

Post by **Mop** » Tue May 10, 2005 2:22 pm

Did you hurt your shoulder doing something?

Tennis, baseball, swimming perhaps?

Shrugs really are not that great for the rotator cuff-

First thing I could suggest is side to side motion for the shoulder (use a cable, if not use freeweights) Hold your elbow directly at your side one motion is hand moving outward(awway fro mthe body) the other motion is towards the body) keep the hand in line with the elbow the entire time and the elbow at your side. Use a light weight since you are using really just your rotator for this.

the other one is elbow at shoulder levelstart with hand down towards the ground (90 degree angle) move to an upward position so your hand is facing upward again keeping the 90 degree angle the whole way around.

as for the chest press, try a couple things, force your wrist to be strait in the bench press, place your hands outside your shoulders, and lastly stop at 90 degrees to keep that pressure off the rotator cuff

Tadpole · Post by **Tadpole** » Tue May 10, 2005 8:29 pm

http://www.namelesstavern.org/phpBB2/viewtopic.php?t=8207&start=25

You fucking knave. That is why. :brdflick:

Diekan · Post by **Diekan** » Thu May 12, 2005 2:33 pm

Mop wrote:Did you hurt your shoulder doing something?

Tennis, baseball, swimming perhaps?

Shrugs really are not that great for the rotator cuff-

First thing I could suggest is side to side motion for the shoulder (use a cable, if not use freeweights) Hold your elbow directly at your side one motion is hand moving outward(awway fro mthe body) the other motion is towards the body) keep the hand in line with the elbow the entire time and the elbow at your side. Use a light weight since you are using really just your rotator for this.

the other one is elbow at shoulder levelstart with hand down towards the ground (90 degree angle) move to an upward position so your hand is facing upward again keeping the 90 degree angle the whole way around.

as for the chest press, try a couple things, force your wrist to be strait in the bench press, place your hands outside your shoulders, and lastly stop at 90 degrees to keep that pressure off the rotator cuff

No offense Mop (I think you know your shit and give good advice), but giving advice to someone to who may have a real medical issue isn't a good idea... If he DID hurt it some how - he's only going to make it worse by "working out" with it. He really needs to go and talk to a doctor for real medical advice before he even thinks about working out with it.

Post by **Mop** » Thu May 12, 2005 2:42 pm

that is why I asked that question =p to help better awnser that question I was giving out advice for str the rotator too while partially awnsering the question.

Looking at my post that is the first thing I asked.

I have 0 shoulder problems but if I do a bench incorrectly I get bad shoulder pain could be the same type of thing he is talking about.

Phlegm · Post by **Phlegm** » Thu May 12, 2005 2:47 pm

I think you should go see a doctor. A friend of mine, who dislocated his shoulder while playing football in high school, had this same problem. Everytime he lift weight or doing anything physical with the shoulder, it popped out. He finally had surgery on it to fix the problem.

Jei · Post by **Jei** » Thu May 12, 2005 2:47 pm

well, I don't do actual "real" benches, I work out at home, and i have a Crossbow, if anyone knows what that is. It's a cable machine. I use that, and free weights..

I visit abcbodybuilding.com every now and then, and when someone posts about shoulder pain and describes it, it sounds like what I have when I do it - and they are refered to strengthen the rotator cuff. That's what lead me to believe that it was that.

anyway, it goes away after like 2 weeks, but those 2 weeks fucking suck. I'll try concentrating more on form, allthough i'm pretty sure i'm doing it right - and if it still bothers me, I'll see a doctor

Thanks for the advice you two <3

Post by **Mop** » Thu May 12, 2005 2:49 pm

Has something triggered it?

Darcler · Post by **Darcler** » Thu May 12, 2005 2:49 pm

Tadpole wrote:http://www.namelesstavern.org/phpBB2/viewtopic.php?t=8207&start=25

You fucking knave. That is why.

lol