[daddy´o]

Hey my rotator cuff is very sore, it became because of a too hard shoulder workout.. and my question is that i dont know if it is okay too start training it ?, should i wait till it is fully recovered and too i feel no pain at all.. i tried one set of external rotations with 15 reps. But i stopped because meby training it already could lead to more damage



Thanks guys


luv till the dungeon

[chrispghmuscle]

7 days with no training is required,, then you need to strenghten the area before hitting it again,, my wife is a PT( physical therapist) , i had the same issue,,, sorry to tell you that,, you need to be pain free for 7 whole days..

[WaRz0n3]

from another thread:

Originally Posted by WaRz0n3

3 Strengthening lifts:

1.
Beginning


End:


Description:
The most effective is the side-lying abduction, which activates the supraspinatus, subscapularis and infraspinatus. The side-lying abduction involves the person selecting a dumbbell of low weight initially when first training - four or five kilograms. The lifter lies on a bench sideways, with the arm next to his side and slightly flexed at the elbow. The dumbbell should then be raised towards the ceiling to a 45 degree angle, with the arm still flexed and close to the body, at a pace of two seconds up and four seconds down. The side-lying abduction does not involve the teres minor, but moderately involve the deltoid muscles, making it an excellent all-round shoulder exercise.


2.
Beginning


End:


Description
Another exercise is the propped external rotator, which targets the infraspinatus and teres minor. The lifter should sit perpendicular to the barbell, with his arm flexed at 90 degrees at the elbow and the forearm resting parallel on the barbell. Again, selecting a dumbbell of modest weight if just beginning, raise the dumbbell up until the forearm points up. Slowly lower the dumbbell and repeat, exercising both arms.

3.
Beginning


End:


Description:
The final exercise is the lateral raise with internal rotation (LRIR). Grasping a dumbbell in both hands, the lifter should internally rotate his arm so that his extended thumbs point towards the floor - as if the lifter is emptying a drink into a bin. The lifter should then raise his arms sideways, with the thumbs still pointing downwards, until the dumbbells are just below the shoulders. The LRIR primarily targets the supraspinatus.


info from: Rotator cuff - Wikipedia, the free encyclopedia


I personally have had much success with number 1.

[chrispghmuscle]

good one warzone, you beat me to it,, I was going to place some excerisizes in it also,, thanks bro,, you got me back,, appreciate it,,

[mm1snapper]

The exercises he listed are great. And i would also pick up a theroband and do some front and lateral raises, there great for when us pitcher tear up ours and it gets really sore plus it will strengthen it alot for just resistance.

[daddy´o]

Thanks very very much guys.. i really apreciate it..


il try the excerises when i am recovered .. :)

thanks :)

[daddy´o]

chrisgrapmuslce, how long did it take for you until you could hit the weigts again after the injury