rotator cuff warm up

[mopar_freak]

i have rotator cuff tendinitis, and i was wondering what are some good excersizes to warm up the rotator cuffs befor shoulder and chest work outs???
pictures, websites or detailed instructions would be great .
thanks guys/girls

[wes]

http://timwescott.proboards18.com/index.cgi?board=doctor&action=display&thread=5596

http://timwescott.proboards18.com/index.cgi?board=doctor&action=display&thread=5630

[pumpster]

Actually those links are for "strengthening" the rotator. I wouldn't call it strengthening actually, i'd say just do easy, moderate, repetitive motions. Swimming for example.

For warmups, do slow windmills for 2-3 minutes, occasionally change direction. Then start the desired exercise, beginning with light weight.

[YoungBlood]

http://timwescott.proboards18.com/index.cgi?board=doctor&action=display&thread=5596

http://timwescott.proboards18.com/index.cgi?board=doctor&action=display&thread=5630

You webpage hosting slut, you!!!

[mopar_freak]

thanks

[The Coach]

i have rotator cuff tendinitis, and i was wondering what are some good excersizes to warm up the rotator cuffs befor shoulder and chest work outs???
pictures, websites or detailed instructions would be great .
thanks guys/girls

IMO medicine ball is best. Does a few things. 1. It can be used in place of a first power exercise to excite the CNS in place of lets say a clean. 2. It does without a doubt thouroughly warm up the all 4 muscles of the rotator with out irritation or at least very little. 3. Is an amazing explosive strength and conditioning workout and a superior fat burner.

This is the protocol that I use. It's 3 rounds. 1 round = 1 set. Start with an 8lb  medicine ball and progress each week with 2 lb increments and a cement wall;

1. Overhead pass with a bounce 10 reps

2. Chest pass 10 reps

3. Single arm throw (do not throw the ball ovehead like a baseball) it's like a single arm chest pass 10 reps ea arm

4. Side throw rotation 10reps each side

5. Under hand pass 10 reps

These are all in concession. Rest 2-3 mins repeat.  This can be done 2-3 times per week (Tendonitis 1-2 times) Medicine ball training has long been known as an excellent rehab tool. Also, I do this routein 2-3 times per week and I have a torn right labrum, doesn't effect it. This routein will be on my site on youtube.

[pumpster]

Medicine ball's not always gonna work. It could work as part of warmup for those with no problems, even though it's not working the shoulders directly. It could be part of the equation, However, it can be too heavy for those with existing problems or even for those without, factoring in both the weight of the ball and the momentum involved with tosses and throws, neither of which is easy on the body in some cases.

[The Coach]

Dan McGovern PT, SCS, ATC, CSCS
Co-Founder, Director of Athletic Performance
SPORT-Rx Athletic Performance Systems
Sports Medicine Director
Boston University Physical Therapy Center

The rehabilitation of sports related injuries has changed dramatically in the past decade. Advances in surgical procedures, clinical outcome studies, and changes in third party reimbursement have resulted in a new rehabilitation environment. Today’s clinicians must efficiently and effectively address an athlete’s physical impairments and functional limitations. The outcome is to return to play as quickly and safely as possible. Medicine Balls have become an important tool in achieving this goal.

The use of Medicine Balls in rehabilitation has been a logical crossover from sports training. Medicine Balls provide the clinician a low-cost and portable option that is available in a wide range of weights and sizes. This exercise tool can be incorporated early in the rehabilitation process and in the final phases of recovery. Clients frequently will purchase a Medicine
Ball as part of their home program and use it to transition to an independent program.

At SPORT-Rx and Boston University we use Medicine Balls extensively in the rehabilitation of spinal, shoulder, and knee injuries. The ability to perform multiplanar exercises at slow to high speeds with a Medicine Ball has made it an essential tool for the rehabilitation specialist.



Remember, this is what I do for a living.

[Cap]

Similar to what Wes recommended but hope it helps.

http://www.leehayward.com/rotator_cuff.htm

[The Coach]

IMO medicine ball is best. Does a few things. 1. It can be used in place of a first power exercise to excite the CNS in place of lets say a clean. 2. It does without a doubt thouroughly warm up the all 4 muscles of the rotator with out irritation or at least very little. 3. Is an amazing explosive strength and conditioning workout and a superior fat burner.

This is the protocol that I use. It's 3 rounds. 1 round = 1 set. Start with an 8lb  medicine ball and progress each week with 2 lb increments and a cement wall;

1. Overhead pass with a bounce 10 reps

2. Chest pass 10 reps

3. Single arm throw (do not throw the ball ovehead like a baseball) it's like a single arm chest pass 10 reps ea arm

4. Side throw rotation 10reps each side

5. Under hand pass 10 reps

These are all in concession. Rest 2-3 mins repeat.  This can be done 2-3 times per week (Tendonitis 1-2 times) Medicine ball training has long been known as an excellent rehab tool. Also, I do this routein 2-3 times per week and I have a torn right labrum, doesn't effect it. This routein will be on my site on youtube.

This is the routien.......

[thewickedtruth]

youtube dieselcrew band pull aparts... best rehab video ever!

[PANDAEMONIUM]

i have rotator cuff tendinitis, and i was wondering what are some good excersizes to warm up the rotator cuffs befor shoulder and chest work outs???
pictures, websites or detailed instructions would be great .
thanks guys/girls

Some great advice in this thread.

But if you want to play it safe, I would totally desist from direct (or indirect) shoulder work in the meantime, and any activity that might make the problem worse.  Whether you "warm up" the affected area or not, remember that the muscles in the rotator cuff complex are very small and that they need to be treated with kid gloves, otherwise you're gonna fucck your shoulder up possibly with severe long-term consequences.  So, I would say to rest, see a sports medicine doctor if it's not better in a couple of weeks, and go from there (s/he might give you an anti-inflammatory).  You will lose a tiny bit of strength in the meantime, but who cares, you can get that back.  That's preferable to possibly injuring yourself irrevocably.  Just my 2 cents.  Good luck.

[thewickedtruth]

Some great advice in this thread.

But if you want to play it safe, I would totally desist from direct (or indirect) shoulder work in the meantime, and any activity that might make the problem worse.  Whether you "warm up" the affected area or not, remember that the muscles in the rotator cuff complex are very small and that they need to be treated with kid gloves, otherwise you're gonna fucck your shoulder up possibly with severe long-term consequences.  So, I would say to rest, see a sports medicine doctor if it's not better in a couple of weeks, and go from there (s/he might give you an anti-inflammatory).  You will lose a tiny bit of strength in the meantime, but who cares, you can get that back.  That's preferable to possibly injuring yourself irrevocably.  Just my 2 cents.  Good luck.

sounds like a man that's had some experience?! 

i think the only reason why i'm still benching today is because of all the rehab and rotator work that i do.. now and again i still tweak it a little but nothing like it used to be.

[The Coach]

I personally think that anyone who has had any cuff or labrum trama should be doing pressing movements with a straight bar.

[Overload]

Some great advice in this thread.

But if you want to play it safe, I would totally desist from direct (or indirect) shoulder work in the meantime, and any activity that might make the problem worse.  Whether you "warm up" the affected area or not, remember that the muscles in the rotator cuff complex are very small and that they need to be treated with kid gloves, otherwise you're gonna fucck your shoulder up possibly with severe long-term consequences.  So, I would say to rest, see a sports medicine doctor if it's not better in a couple of weeks, and go from there (s/he might give you an anti-inflammatory).  You will lose a tiny bit of strength in the meantime, but who cares, you can get that back.  That's preferable to possibly injuring yourself irrevocably.  Just my 2 cents.  Good luck.

Damn good post!

I have had shoulder issues for years, and this is good advice...

Coach gave good advice as well.

[The Coach]

I personally think that anyone who has had any cuff or labrum trama should be doing pressing movements with a straight bar.

Sorry guys that was a major typo from my phone. It should read SHOULD NOT be doing pressing movements with a straight bar. My bad.