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Group: General Fitness & Exercise

General Fitness & Exercise

Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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	2003/06/24, 02:04 PM Now that I have your attention, I posted a question about upcoming rotator cuff surgery in the injury section . If anyone has had experience with this, I'd be greatful if you would have a look. I'm sorry about posting in this devious manner but nobody seems to read the injury section much. Thanks, Charlie

gsolis Posts: 39 Joined: 2003/05/27	2003/06/24, 02:26 PM You get no attention for being devious!
asimmer Posts: 8,201 Joined: 2003/01/07	2003/06/24, 03:22 PM The injury section is a dark and scary place! No, but seriously, a lot of injuries are something you have to see / feel to evaluate. Rotator cuff stuff is tricky - depends on how badly it is damaged (or should I say they?). There are a series of rotator cuff rehab moves that will help your damaged muscles / ligaments repair and strengthen before surgery, and recuperate faster after surgery. None of us pay enough attention to our rotator cuffs until they hurt. These exercises are important for everyone's routine: I find it easiest to set up with the lightest exercise band / tubing (yellow). Rotator cuff muscles are small and don't need to be stressed with heavy resistance. Anchor your band to a post or machine at waist level. Stand sideways to the band and starting with your hand that is farther away, grab the band. now start with your elbow bent and your hand near your belly button. Keeping your lower arm level with the floor and your elbow in place rotate your arm away from yopur body, with the rotation occurring at the houlder joint, not your elbow, wrist or torso (hips stay fixed squarely facing front). Do twelve to fifteen reps away from your belly button, then switch hnads, while facing the same direction and do twelve-fifteen reps towards your belly button. (You may have to step sideways away from your anchor a little to maintain tension on the band). Now turn around and do a set facing the other direction, both in and out. Do three sets of both towards the belly button and away from the belly button. Now take some light weights or soup cans. Lift your arms up straight out to the side from your shoulders. Bend your elbows to ninety degrees, hands down. (you should look kind of like a scare crow) From this position just rotate at the shoulder joint upwards, as far as is comfortable (end position looks like you are goping to do an overhead shoulder press). Repeat for 12 - 15 reps, three sets. try to fit these exercises in at the end of your workout, a few times a week. Good luck! -------------- Challenge + Consistency = Results
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/06/24, 04:28 PM I do both of these whenever I have the slightest inkling of pain with my rotator cuff( always seems to be the right one). Last year I had to quit doing presses, laterals and anything that made it hurt and did just those for a couple of months and came back painfree. I was amazed that something that simple could make such a difference. -------------- ~Victoria~ ...Some things have to be believed to be seen!
drio Posts: 288 Joined: 2003/04/22	2003/06/25, 08:21 AM Hahahahaha charlie826... very very sneaky! -------------- Dont wait! Procrastinate NOW! =)
tarab21 Posts: 508 Joined: 2003/03/31	2003/06/25, 09:09 AM still trying to figure out where the great sex is
drio Posts: 288 Joined: 2003/04/22	2003/06/25, 11:56 AM Awww tarab.. I can help ya out.. JUST KIDDING! just kidding.. couldn't resist. -------------- Dont wait! Procrastinate NOW! =)
tarab21 Posts: 508 Joined: 2003/03/31	2003/06/25, 11:59 AM yeah yeah i set myself up for that one oops
Carivan Posts: 8,542 Joined: 2002/01/20	2003/06/25, 08:41 PM Most rotator cuff problems are caused due to insufficient warm up, and thus resulting in the problem. BTW my dogs name is Sex. -------------- You can walk to anywhere you want, it only takes time. Ivan Montreal Canada (aka SpongeBob Square Pants to some!)
drio Posts: 288 Joined: 2003/04/22	2003/06/25, 11:26 PM ROFL at Carivan!
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/06/26, 12:48 PM On the subject of rotator cuff injuries, I fell a couple of days ago and sort of caught myself with my elbows/forearms (have a nice big bruise on each...lol). Shortly after that I noticed pain in my upper arm, a lot like rotator cuff pain. Could my fall have caused this, or is it just coincidence. I keep thinking back and it didn't hurt that morning before I fell. There is no bruising so I don't think I hit that part of my arm directly. Any ideas? (oops...should I have posted this in the injury section?) -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
Carivan Posts: 8,542 Joined: 2002/01/20	2003/06/26, 04:01 PM When one falls or slips, we tend to try and rebalance or cushion the fall. In doing that, some times we twist the wrong way, or exert a tendon/or muscle. You might have pulled something on the way down azredhead. Try some ice if it really persists, and or see a professional. -------------- You can walk to anywhere you want, it only takes time. Ivan Montreal Canada (aka SpongeBob Square Pants to some!)
mikedesa1 Posts: 29 Joined: 2003/06/04	2003/06/26, 06:45 PM I've found that rotator cuff injuries are fairly common in my gym. Almost everyone who does bench press has had some sort rotator cuff injury. Its hard to describe, but its like someone is jamming a sharp knife in there and twisting it around... Now thats pain! Some people try to work through it, but I'm a big baby when it comes to pain, so my advice is to try alternate exercises that don't hurt as much. I've done away with flat bench completely, and now do incline dumbell chest press. You still get a great chest workout, without the pain.
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/06/27, 05:23 PM Thanks bhardy, I think that is what happened. The pain has lessened as the week went on. I did the rotator cuff exercise yesterday too as part of my warm-up. Is there anything that makes ya feel more stupid than tripping and falling down...lol? -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
asimmer Posts: 8,201 Joined: 2003/01/07	2003/06/28, 06:10 PM If you press a little towards your feet when you bench it takes some of the pressure off your cuffs.
asimmer Posts: 8,201 Joined: 2003/01/07	2006/10/02, 07:41 PM bump for KC
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/10/02, 07:52 PM got it...thanks amy...should I work on these exercises this week before the big challenge...or just let it rest???