Squat trouble - shoulder mobility

[LordPanzer]

Wow, thanks for good response!

Originally Posted by redaxe

Oh fuck, how did you dislocate your hip?! Do you have dysplasia or something?

Yeah, I'm born with hip dysplasia. Was treated for it as an infant, but I've been struggelig with it. As of now, I have been havig digestion and nutritional problems, loosing about 17 kg as a result of my body not absorbing nutrients properly. The reduction of muscle mass resulted in my hips becoming more unstable, messing up my training.

@ RightintheFace - thanks for that pdf! After trying some of the excercises I found that I do have problems with external rotation, and I will consult a therapist after my exams.

Also, I tried that the massage thing with a tennis ball. Hurts ****, so I will keep doing it!

[pedroinaustin]

Rightintheface, when would you do those rotator cuff exercises? Before working out, after or on a separate day? Assuming you wouldn't do all of them how would you pick which exercises to do?

[EddieLovesYou]

Have you tried shoulder dislocates with a band or jump rope instead of a bar/broomstick? I like them better that way.

[redaxe]

Originally Posted by EddieLovesYou

Have you tried shoulder dislocates with a band or jump rope instead of a bar/broomstick? I like them better that way.

I do them with a BJJ belt. I think any suffiiently long and flexible but non-stretchy strap is the best choice.

[EddieLovesYou]

Ha I do that too, though when I've done it with a band I kinda liked the little stretchiness.

[RightintheFace]

Originally Posted by pedroinaustin

Rightintheface, when would you do those rotator cuff exercises? Before working out, after or on a separate day? Assuming you wouldn't do all of them how would you pick which exercises to do?

I'd do them daily, separate from your regular workout and again as a quick little warm-up when you start. Super light resistance at first, and I like cables or bands because they maintain constant tension on the muscle, forcing you to stabilize throughout.

Try the following, and see how it works for you. As you get more familiar with the exercises, you'll learn which ones feel best and help most for you, but the following template will be a decent start:
1 and 2 immediately before workout and as needed in between sets
3, 4, 5, and 16 each morning
6-9 two to three times per week, as a quick, light separate workout
10 and 11 you probably already do, in some fashion
12 is weird. Don't do that. Strengthen your traps through normal means (shrugs, rows, lat pulldowns/pullups)
13 and 14 feel good. Do them as needed.
15 you can incorporate into your regular workout. Use a pec deck, but use LOW weight for this. Seriously. Like 1 plate at first, particularly if it's the bent-arm pec deck. That is your sore position, so go slow and light.
16 and 17 are redundant with the 8 and 9 exercises, just using weight instead of cable. Substitute one for the other if one feels better or helps more.

Also, another idea to open up your shoulder mobility is swimming. Are you decent enough of a swimmer to benefit from this?

[pedroinaustin]

Originally Posted by RightintheFace

I'd do them daily, separate from your regular workout and again as a quick little warm-up when you start. Super light resistance at first, and I like cables or bands because they maintain constant tension on the muscle, forcing you to stabilize throughout.

Try the following, and see how it works for you. As you get more familiar with the exercises, you'll learn which ones feel best and help most for you, but the following template will be a decent start:
1 and 2 immediately before workout and as needed in between sets
3, 4, 5, and 16 each morning
6-9 two to three times per week, as a quick, light separate workout
10 and 11 you probably already do, in some fashion
12 is weird. Don't do that. Strengthen your traps through normal means (shrugs, rows, lat pulldowns/pullups)
13 and 14 feel good. Do them as needed.
15 you can incorporate into your regular workout. Use a pec deck, but use LOW weight for this. Seriously. Like 1 plate at first, particularly if it's the bent-arm pec deck. That is your sore position, so go slow and light.
16 and 17 are redundant with the 8 and 9 exercises, just using weight instead of cable. Substitute one for the other if one feels better or helps more.

Also, another idea to open up your shoulder mobility is swimming. Are you decent enough of a swimmer to benefit from this?

I am not a great swimmer and the gym I normally go to doesn't have a pool. Thanks for the details. I took a video of me squatting yesterday and my right shoulder dips down about an inch on the way down. It's like the bar isn't even on the right side of my body. I will see if these help.