? for those with rotator cuff injury experience

[KillahBee]

I am finishing up my strengthening routine and am trying to devise a routine that will get me back in the game slowly.
My question is this: What exercises/movements typically are worse on the rot cuff and which ones affect it the least? I am assuming many "push" movements are dangerous, especially flat bench.
Appreciate the help. This injury f-in sucks!

 

[danielson]

anything behind the neck (lat pull downs, BB shoulder press)...upright rows are bad i have heard (i never done them however)....

BB style flat bench is harsh, a power lifting style flat bench (elbows tight) has proven much kinder on my shoulders....but its not perfect. incline bench or DB bench have proven much kinder on the shoulders

 

[FatRat]

That injury does suck big time. Which specific exercises trouble you will be dependent on your specific injury, however you are correct that pushing does tend to put the shoulder in a vulnerable position. As you will know, the muscles around your rotator are in effect holding the shoulder joint together so any movement runs the risk of damaging the cuff directly, or causing impingement leading to inflaming if it is weak.

Assuming your rehabilitation is complete and you are able to train the rotator cuff directly with out pain, you should be ok to lightly train with most upper body exercises, perhaps starting with a reduced range of motion (pin press for example). That said, make sure to avoid those exercises that are notoriously back for your shoulder such as behind neck press, upright row, deep dips etc. Meanwhile continue to work on your cuff strength directly (whilst also allowing it to recover) and stretch the surrounding muscles.

 

[KillahBee]

That injury does suck big time. Which specific exercises trouble you will be dependent on your specific injury, however you are correct that pushing does tend to put the shoulder in a vulnerable position. As you will know, the muscles around your rotator are in effect holding the shoulder joint together so any movement runs the risk of damaging the cuff directly, or causing impingement leading to inflaming if it is weak.

Assuming your rehabilitation is complete and you are able to train the rotator cuff directly with out pain, you should be ok to lightly train with most upper body exercises, perhaps starting with a reduced range of motion (pin press for example). That said, make sure to avoid those exercises that are notoriously back for your shoulder such as behind neck press, upright row, deep dips etc. Meanwhile continue to work on your cuff strength directly (whilst also allowing it to recover) and stretch the surrounding muscles.

thanks for the advice, brother.

 

[forty-six & 2]

i jacked my rotator cuff up a few years ago, it still bothers me. i DO NOT flat bench or do anything at all behind the neck. incline bb doesn't hurt, nor do db press. though i prefer to put a block of wood under one end (for a slight incline) which seems to help immensely in reducing the tension and subsequently the pain in my shoulder. tread lightly until to discover what works best, reinjuring it is treacherous. hope this helps.

 

[KillahBee]

i jacked my rotator cuff up a few years ago, it still bothers me. i DO NOT flat bench or do anything at all behind the neck. incline bb doesn't hurt, nor do db press. though i prefer to put a block of wood under one end (for a slight incline) which seems to help immensely in reducing the tension and subsequently the pain in my shoulder. tread lightly until to discover what works best, reinjuring it is treacherous. hope this helps.

definitely helps, bro.

 

[KillahBee]

any thoughts on pull-ups, DLs, and rows?

 

[big4life]

any thoughts on pull-ups, DLs, and rows?

I've had two surgeries on my left shoulder, but my cuff was ok. The first one was to repair labrum tears, and reattach the bicep tendon where it ties into the shoulder, and the second was ac joint surgery. The suggestions my physical therapist gave me were....

1) When beching keep your elbows tight.
2)Never do any behind the neck movements.
3)do rotator cuff exercises 2-3 times a week

What type of rows are you refering to?

Upright rows? don't do them
Bent over bb/db rows? I don't have any problems doing them.

Pull-ups? I would be careful with a history of shoulder problems. I have decided that they are not part of my workouts anymore. For me, it's better safe than sorry.

Deads? Once your shoulder heals they shouldn't be a problem.

Good luck.

 

[forty-six & 2]

big4life is right, i forgot about rotator cuff exercises (i.e. with the band) they are excellent. in reference to the pulldowns/chins, as long as i am properly warmed up (which i can no longer avoid) there is relatively little if any discomfort in my shoulder. DL's and bent rows are a must, i've never had any problems with them, thank god. as for upright rows, dead them, no need.

46&2

 

[KillahBee]

big4life is right, i forgot about rotator cuff exercises (i.e. with the band) they are excellent. in reference to the pulldowns/chins, as long as i am properly warmed up (which i can no longer avoid) there is relatively little if any discomfort in my shoulder. DL's and bent rows are a must, i've never had any problems with them, thank god. as for upright rows, dead them, no need.

46&2

I have many rot cuff specific exercises that I will continue to do once I get back into my normal routine. Good news is that I did deads today and my shoulder actually felt better after I was done! I will stay away from upright rows.