Shoulder Rehabilitation
Posted in Rehabilitation on 06/14/2008 05:24 pm by adminToday, i have finally had enough of my shoulder. We were just out looking for a pull up stand, so we had to check out the different ones. I could not even hang on my body weight without pain. I have been blogging about the pain for a while now, and its time to do something about it.
I have goals with being able to do overhead squats and kipping, if i want to be able to do these i need to have my shoulder pain free. I have been looking around on the internet and today i found a great program. It covers exercises to strengthen your shoulder/ rotator cuff / traps and also stretching exercises.
Im going to read it tonight and let you know, so far i just had a quick flick through and it seems to have the answers that im looking for. It is basically a 6 week program, he shows you the order to do the exercises and how many days of the week, reps etc . The stretching exercises are also laid out this way. They look simple enough to add to the end of your workout.
June 15th, 2008 at 12:56 pm
I’d love to help if I can. Please contact me personally (I’m a Physical Therapist and CSCS - I understand what you’re going through!).
-David
June 16th, 2008 at 7:02 am
Kells,
I know EXACTLY how you feel. How long have I been trying to ignore my own shoulder pain?
I’ll give this a try too. It’s holding me back for sure, so I need to do something different! Good luck!
June 22nd, 2008 at 1:27 am
Hey, you’ve started following me on Twitter so I started flicking through your blog an found this….
Like Justa, I know exactly how you feel. I dislocated my right shoulder doing a Crossfit workout (1RM x 7 overhead squats). I couldn’t put any weight on it for two months, then with a gradual buildup I was back at the gym after one more month.
I don’t know anything about your shoulder pain but I can share my thoughts on mine. As a physiotherapist warned me afterwards, a shoulder dislocation is a life-long injury. If I stop going to the gym for more than a month the aching comes back, a dull throbbing of sorts. Oddly enough, if I think about putting an Olympic bar over my head the aching increases.
I forget how I decided to follow these particular exercises, but you may find them a useful addition to your rehabilitation process:
http://www.t-nation.com/readArticle.do?id=459577
The CrossFit forums were very big about working on the rotator cuff so I found this article and began following the exercises. They’re very effective and I perform them once a week, but unfortunately any prolonged abstinence on my part results in the pain coming back.
Hope this helps, cheers.
August 13th, 2008 at 4:02 am
Hi Kelly,
I hope that by the time you read this comment your shoulder is already well and feeling fine.
I’m sure that you’ve tried everything to get well without having to go the surgery route. Did you ever go to a physician and have it diagnosed?.
If you’re interested, take a look at the Rotater testimonials. We’ve gotten great responses from physical therapists, athletic trainers and athletes since we went in business almost a year ago. Don’t take my word for it - take a look and then drop me an email - I’d love to get your thoughts.
Chris Melton