Shoulder Tendonitis

[Tosa]

With the greatest respect to everyone else - this is the best Post of the Thread.

Thanks, Miaou.

Don't underestimate Jaunty's posts, though. Rehband gear is great, and I've benefitted from it's regular use greatly in terms of far fewer aches and pains. Considering the number of injuries, and other aches and pains you deal with, I'd strongly recommend it.

 

[miaou]

Thanks, guys.

Super post - any tips on exercises and rep ranges for the bolded part? Thanks.

I tried walking jaunty through a supraspinatus partial tear rehab earlier this year. The severity is different (for instance you may not be needing to completely rest it at all), but, generally speaking, the exercise selection is the same. You can look up my posts in his log, starting with this one. If memory serves, you should be able to find explanations/descriptions of the various exercises in my posts there. If you have any specific questions and there is something you can't find, feel free to ask.

 

[KnightTemplar]

Don't underestimate Jaunty's posts, though. Rehband gear is great, and I've benefitted from it's regular use greatly in terms of far fewer aches and pains. Considering the number of injuries, and other aches and pains you deal with, I'd strongly recommend it.

I will be looking into the compression gear Jaunty recommends. Every day's a school day; I didn't know about CG until I read Jaunty's post.

This is why I love F13.:icon_chee

 

[JRT6]

I tried compression shirts and it worked for like one workout.

 

[JauntyAngle]

Thanks, guys.



I tried walking jaunty through a supraspinatus partial tear rehab earlier this year. The severity is different (for instance you may not be needing to completely rest it at all), but, generally speaking, the exercise selection is the same. You can look up my posts in his log, starting with this one. If memory serves, you should be able to find explanations/descriptions of the various exercises in my posts there. If you have any specific questions and there is something you can't find, feel free to ask.

For Telf's reference... the basic exercises were

1) Band internal rotations
2) Band external rotations
3) Band thirty-degree shoulder abductions (with thumbs pointed inwards)
4) One-arm scap pushups

After about 4 weeks you added band rows, and then after another 2-3 weeks "six back" isoholds.

I can't remember what you recommended for sets/reps/progression of the band work, but I did something different. I started off doing 5x5 or 3x5, or something like that, then tried to add sets or reps every time, working up to a set of 20. Once I could could get a set of 20, I would add a band (I had several thin bands) and reset to 3x5 or 5x5. So my progression might have been

One band: 3x5 - 5x5 - 5x8 - 5x10 - 5x15 - 5x20
Two bands: 5x5 - 5x8 - 5x10 - 5x15...

and so on.

With scap pushups, I used a similar progression, but I increased resistance by starting off doing them against the wall, then from the knees, then from the regular pushup position.

 

[LZD]

Miaou, if you could please: which exercises in particular are good to achieve lower trap activation?

(I have bands and dumbbells at home, cable machine access at my gym)

Thanks!

 

[miaou]

^ wall slides, Y's, "six back" iso holds, "reach, roll & lift"s, and all sorts of rows/pulldowns/face-pulls/pullaparts properly performed with resistance that allows you to achieve full scapular retraction.

 

[Telf]

Thanks Miaou and JA. Great stuff.

I know a lot of this is available out in the google - but it's so much better coming from guys that have actually been through it and aren't just spouting it for the sake of filling some space on their blog.

Most appreciated.

 

[KnightTemplar]

Thanks Miaou and JA. Great stuff.

I know a lot of this is available out in the google - but it's so much better coming from guys that have actually been through it and aren't just spouting it for the sake of filling some space on their blog.

Most appreciated.

+1 on this.

 

[LZD]

^ wall slides, Y's, "six back" iso holds, "reach, roll & lift"s, and all sorts of rows/pulldowns/face-pulls/pullaparts properly performed with resistance that allows you to achieve full scapular retraction.

I'm not able to find any clear information on "six back" iso-holds. Any useful links or descriptions?

Thanks!

 

[JauntyAngle]

I'm not able to find any clear information on "six back" iso-holds. Any useful links or descriptions?

Thanks!

"Six back" is an exercise where each set consists of 6 consecutive iso holds in each of 6 positions, Y-└┘-T-T-W-Λ:

Y (thumbs pointing to the sky),
└┘ (shoulders and elbows at 90

 

[LZD]

If you are anything like me, you will need some light dumbbells for some of these. And full depressing and retracting your scapulae (shoulder blades down and together) further significantly reduces what you can move.

Muchos gracias Mr Suede Belt!