Shoulder Rehab 101

Discussion in 'Training' started by Erik, Oct 26, 2009.

  1. Erik

    Erik Admin

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    Here is a resource from Diesel Crew that I am using 5 times a week as instructed to help with my shoulder issue.

    http://www.youtube.com/watch?v=A0ONHZmsFec

    Weekly Protocol

    Day 1: Circuit 1
    Day 2: Circuit 2
    Day 3: Circuit 3
    Day 4: REST
    Day 5: Circuit 4
    Day 6: Circuit 5
    Day 7: REST

    Each exercise in the circuit is completed for 12-15 reps and each circuit is done 1-3 times (runs).

    Circuit 1:
    DB Retractions
    DB Protractions
    Posterior Capsule Stretch

    Circuit 2:
    DB Cuban Rotations
    Band External Rotations
    Band Pull Aparts
    Band Dislocates
    Band Presses

    Circuit 3:
    Pull-up Retraction
    Barbell Overhead Shrugs
    Push-up Plus
    Posterior Capsule Stretch

    Circuit 4:
    Incline DB Retraction
    Prone “Y’s”
    Prone Internal Rotations

    Circuit 5:
    EQI Push-ups
    Prone “T’s”
    Plate Halos
    Extra Exercises that can be substituted in the circuits:

    DB Internal / External Rotations
    EZ Curl Cuban Rotations
    EZ Curl Cuban Presses
    Band Abduction / External Rotations

    Face Pulls
    http://www.youtube.com/watch?v=kexr7CqnVng

    Heavy Serratus Strengthening
    http://www.youtube.com/watch?v=20Dqrdvafpk

    Skiers
    http://www.youtube.com/watch?v=Cjb9lNWsxac

    Scarecrows
    http://www.youtube.com/watch?v=JY0TMsw7W74&feature=PlayList&p=713C89B08373C720&index=6

    Muscle Snatch
    http://www.youtube.com/watch?v=k_NlwXBs37E

    Swiss Ball Push-ups
    http://www.youtube.com/watch?v=Gskj86_ksNc

    45 Degree Shrugs
    http://www.youtube.com/watch?v=-QAnEwP1lJ0

    Dip Shrugs
    http://www.youtube.com/watch?v=ZYYEFHL44W0
     
  2. Erik

    Erik Admin

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  3. smuggie

    smuggie Maureen aka Mo

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    Wow! Thanks for posting this, Erik. I do/have done a lot of these exercises already.

    Are you doing only the circuit work, or are you also doing the additional exercises?
     
    Last edited: Oct 26, 2009
  4. Peace

    Peace New Member

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  5. Erik

    Erik Admin

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    Mostly the circuit work, but I have added an exercise or two. For example, I do face pulls on a few of the circuits. I also do thoracic extensions on a foam roller to start each round.
     
  6. Erik

    Erik Admin

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    Sure
     
  7. synergyb3

    synergyb3 Well-Known Member

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    Thanks for sharing this, Erik.

    I've had shoulder problems for years and my right one decided to start acting up a few days ago. Some of these I've used before & I'm looking forward to trying this routine.
     
  8. Suzanne

    Suzanne Member

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    My shoulder is acting up guess I better get on these!
     
  9. kaiZEN

    kaiZEN New Member

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    Thanks Erik. I have been having rotator cuff issues for the last week or so, and this may help strengthen my shoulder overall.
     
  10. Miss Lizzy

    Miss Lizzy Member

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    Thank you for posting this Erik, I constantly have slight pain / clicking in my shoulder area. I do a warm up and always stretch afterward, but this looks great.

    Is there anyway to save information on threads we'd like to refer back to quickly without searching through all the forum threads?
     
  11. Inatic

    Inatic Ya Gotta Wanna! Moderator

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    Its already a sticky on the forum so it will always be where it is..but you can also subscribe to the thread and edit folders in your control panel/setting to save it.
    OR
    create a file on your computer and save the links/info.
     
  12. Rachel

    Rachel Member

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    Hey, Erik! What exactly was your shoulder issue? I remember reading about it awhile back that it had become chronic. Does my memory serve me correct? Anyways, my hubby has a shoulder issue that just doesn't seem to get better. Doing all kinds of things... chiro, massage, physio. Just wondering if you had the same issue and if this should be something he should try... can't remember right now what his issue is.
     
  13. atltrainer

    atltrainer New Member

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    Deadlifts are a great shoulder exercise. Grey Cook considers it one of the best. Other research suggests that the stronger your grip strength the better your shoulder health.
     
  14. Erik

    Erik Admin

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    I didn't know that about the grip strength/shoulder health link.
     
  15. Dayna

    Dayna Member

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    i really needed this right now. Summer full of training horses/quad riding and my shoulders took a heavy beating. hopefully this will help!
     
  16. danburges

    danburges New Member

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    Since I'm new to the forum I'll start by asking a newbie question. I've had shoulder issues off and on lifting the past ten years. My left shoulder is acting up now, about 4 weeks now (pain on top of my shoulder). My question is, should I be doing the rehab circuit for each day before I lift, after I lift, or completely independent of my workouts (ie in the mornings, etc)? Thanks and pumped to be here!
     
  17. kermane

    kermane New Member

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    Thanks for posting this, I injured my shoulder in a car wreck about 20 years ago as a teenager and now it flares up in this dang cold weather, going to try this out.
     
  18. Tia

    Tia New Member

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    My husband is relatively new to traiing and has issues with one shoulder, I think mostly grip/forearm weakness is to blame.

    I used to have a silmilar problem until I regularly included rotator cuff moves into my warm ups when lifting and forearm strengthening curls added to my bicep workout days
     
  19. gemonster

    gemonster New Member

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    This looks like what I need. I had my shoulders dislocated in an accident, and torn rotator cuff, along with dislocated clavicle. I do other work outs I seen online but this looks like a more rounded addition! Cant wait! Thanks for the post!
     
  20. Lucile

    Lucile New Member

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    Thanks to share this great information !
    I had a big shoulder surgery (total rupture of infra-supinatus and a long tendinis bicep to a pre-rupture) so I really know what it takes to come back when you've got a shoulder injury or had a surgery
    It is one of the most complicated articulation and sensible because it works on 360°.......
    for those who suffer on infury, take care on your good form when you do bench press and push ups. (prefer military or triceps push ups for example).

    Injury on shoulder becomes often chronic, because it is always hard to limit our movements with this articulation.

    I would give it a try tomorrow before my workout.
     

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