[Blackwell]

Lizard - The stick exercise has made a dramatic difference to my shoulder pain and my ability to battle it whilst training.

I'm currently doing a set of 25, taking 30 seconds and then another 25. I'm slowly edging my hands closer together maybe every 2-3 days.

Every week the pain lessens and my mobility improves, I can finally flat and incline bench again. It is liberating to actually have close to full functionality and be able to embrace my physicality again. I'm getting back to the point I was at before the pain crippled me. Muscle memory is a beautiful thing. I will continue pushing with the stick exercise trying to get it to a straight 50 set and all of this will hopefully allow me to peak in time for summer. I got a lot of pick up rivalries that need taken care of.

Huge thanks to you man, seriously just one little thing like this can make such a difference. You can't fathom how appreciative I am, my physicality is everything to me.

The ankle is ok, I have implemented a couple of the rehab and prevention exercises you suggested into my leg routine and the braces I bought are excellent and I do think they will prevent further rolls. However this last sprain is still not quite healed yet, I took a few weeks off but I played the other for maybe 3 hours of on off physical pick up and it swelled a little that evening, I iced, rested and watch the playoffs and it feels a little better today. It's a delicate joint I know that so I will probably just hit the weights hard this week and rest it until the end of the week.

[The Lizard of Oz]

Blackwell -- that's awesome and very gratifying for me to hear.

The best way to thank me is to spread the word -- recommend this exercise to other guys who might find it useful (which is pretty much anyone who works out with weights and generally anyone who wants to keep their shoulders and rotator cuffs healthy and flexible).

One thing -- even when your rotator cuff heals completely you should keep doing this exercise on a prophylactic basis, not necessarily every day (though that wouldn't hurt) but at least a few times a week.

[Blackwell]

Lizard - Believe me, almost everybody I've come into contact with in and outside of an athletic setting, I'm telling about it. I come across anybody struggling with shoulder pain I preach it. I just recently informed a good friend of mine who has been struggling with some pain in his right shoulder, he has committed to giving it a go.

I will do, I'm assuming of course that I should continue to progress towards a set of 50 a day, decreasing the width in my grip gradually until the pain fully subsides? In which case then I can slowly reduce the frequency in order to maintain. Although, I expect I'll continue with it daily. I like to do mine in the morning and begin the day with it, it gets my blood flowing whilst I brew my morning green tea and heat up my oats.

[DarkKing]

I have also been doing the stick exercise for the past few months now, however I don't have rotator cuff problems, but instead as a way to loosen up my tight chest muscles and help with posture. When you are sitting in the office all day, your chest muscles become tight and your posture becomes rounded and so this is also a good way to loosen them up.

Also as I mentioned before, I really got into foam rolling as well.

[fitnesscrest]

I used to get a lot of shoulder pain from benching which took me a while to resolve.

What was causing the majority of my shoulder pain was slightly incorrect form on the bench that I see a lot of people at the gym doing as well. I was benching with my arms at basically 90 degrees to my body which puts a lot more pressure on the shoulder.

Correct form is with to have your arms tucked in slightly closer to your sides at about a 60 degree angle. As shown below:


You also want to make sure that you are progressing your pulling (back) movements at the same rate as your pushing (chest) movements. Overdeveloping of the chest can lead to rounding shoulders and pain in the joint when exercising.

I have been following a push, pull legs program https://fitnesscrest.com/push-pull-legs/ that has been working good and allows me to keep make sure I am working my back as much as my chest.

[Dulceácido]

(09-10-2018 10:48 PM)fitnesscrest Wrote:  

I used to get a lot of shoulder pain from benching which took me a while to resolve.

What was causing the majority of my shoulder pain was slightly incorrect form on the bench that I see a lot of people at the gym doing as well. I was benching with my arms at basically 90 degrees to my body which puts a lot more pressure on the shoulder.

Correct form is with to have your arms tucked in slightly closer to your sides at about a 60 degree angle. As shown below:


You also want to make sure that you are progressing your pulling (back) movements at the same rate as your pushing (chest) movements. Overdeveloping of the chest can lead to rounding shoulders and pain in the joint when exercising.

I have been following a push, pull legs program https://fitnesscrest.com/push-pull-legs/ that has been working good and allows me to keep make sure I am working my back as much as my chest.

Or you can use dumbbells and quit spamming... No need to measure out 60-90 degrees .