My Gosh! My shoulder routine was neanderthal! (a total mismatch to the complexity of the...
Hey Guys,
I've been doing this routine ever since my doc said I had a thin spot in my rotator cuff. As such, i should be considered mostly "prehab" instead of rehab. I'm discovering that my old shoulder and chest routine was pretty silly and had me on a path for torn inner muscles in the shoulder.
This one, after doign it religious for one month, by aligning my torsal spine, has actually changed my posture. By working to alternately pull together and pull apart the shoulder blades, it has also changed both the resting and working positions of my shoulder blades.
If you're having any pain, though definitely get and MRI. Also, start with about half the weight this guy is using, at least for the first two weeks. The top questions to the Diesel Crew in "comments" are mine.
I wouldn't do this if you already have a partial or full tear or have had surgery or other shoulder problems. Any of those will require special exercises.
http://jp.youtube.com/watch?v=A0ONHZmsFec
Best Wishes,
Dave
Here's the program written out:
I've been doing this routine ever since my doc said I had a thin spot in my rotator cuff. As such, i should be considered mostly "prehab" instead of rehab. I'm discovering that my old shoulder and chest routine was pretty silly and had me on a path for torn inner muscles in the shoulder.
This one, after doign it religious for one month, by aligning my torsal spine, has actually changed my posture. By working to alternately pull together and pull apart the shoulder blades, it has also changed both the resting and working positions of my shoulder blades.
If you're having any pain, though definitely get and MRI. Also, start with about half the weight this guy is using, at least for the first two weeks. The top questions to the Diesel Crew in "comments" are mine.
I wouldn't do this if you already have a partial or full tear or have had surgery or other shoulder problems. Any of those will require special exercises.
http://jp.youtube.com/watch?v=A0ONHZmsFec
Best Wishes,
Dave
Here's the program written out:
Circuit 1
DB Retraction
DB Proctraction
Posterior Capsule Stretch
Circuit 2
DB Cuban Rotations
Band External Rotations
Band Pull Aparts
Band Dislocates
Band Press
Circuit 3
Pullup Retractions
Barbell Shrugups - Overhead
Elevated Pushup Plus Retraction
Posterior Capsule Stretch
Circuit 4
Incline DB Retractions
Prone “Y"s - Underhand
Prone Internal Rotations
Circuit 5
EQI Pushups - Pushup Hold
Prone “T"s - Underhand
Plate Halos
Additional Exercises
Seated DB Internal/External Rotations
EZ Curl Cuban Rotations
EZ Curl Cuban Press
Horizontal Abduction/External Rotation
It's an amazing new form of therapy. shoulder exercises such as the one here that flex the muscles around the shoulder blades and the muscles in between the ribs actually change the resting position of the shoulder blades and change the shape of the rib cage and upper spine.
These exercises are all said to reduce tension when you are in a running, biking or sitting position and, since the upper torso rests on everythign below, such as the lumbar spine (lower back) some sites say changing the upper torso with these exercises can help the lower.
(Check with your doc, though)
Here's an article on this type of thing. I'll post it separately:
http://robertsontrainingsystems.com/articles/Push-Ups,+Face+Pulls,+and+Shrugs/
These exercises are all said to reduce tension when you are in a running, biking or sitting position and, since the upper torso rests on everythign below, such as the lumbar spine (lower back) some sites say changing the upper torso with these exercises can help the lower.
(Check with your doc, though)
Here's an article on this type of thing. I'll post it separately:
http://robertsontrainingsystems.com/articles/Push-Ups,+Face+Pulls,+and+Shrugs/
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