| Injuries and Rehab Tell us where it hurts! Do a quick search before asking about your shoulder injury to make sure your question hasn't already been answered (about 50 times), and read the sticky post first. |
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01-28-2007, 08:17 AM
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#1 (permalink)
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Senior Member
Join Date: Jul 2004
Location: NJ
Posts: 263
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"Push-Ups, Face Pulls, and Shrugs" for rehab?
so many of us here have similar shoulder impingement/thoracic spine/lower trap issues/serratus anterior issues. i think i am going to try and use I/O and the exercises from the above article as a form of rehab and conditioning. the traditional rotator cuff exercises just haven't produced the long term results for me. what do you guys think of using mike and bills suggestions as a rehab/stability program? do you think they can or should be performed every day for people battling with impingement syndrome issues? i'm looking forward to giving it a shot.
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01-28-2007, 03:51 PM
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#2 (permalink)
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PEELEing :o)
Join Date: Sep 2006
Location: Connecticut
Posts: 5,428
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I think it is great for anyone with shoulder issues to add this type of thing in. Really start at the beginning though ... don't start with med ball push ups!! I would do at most every other day ... but do I/O every day ...
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01-28-2007, 04:00 PM
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#3 (permalink)
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Moderator
Join Date: May 2004
Location: Watertown, MA
Posts: 6,833
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http://www.youtube.com/watch?v=1QVz_Ww2eEU
I'd love any and all feedback on this. This is me doing standing protractions, elevations and external rotation/retractions.
If anybody sees anything wrong with my posture or movement and is willing to say so, my thanks! (I'm sure there's plenty wrong, hehe)
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01-28-2007, 05:10 PM
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#4 (permalink)
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supermoderating hos
Join Date: Aug 2004
Location: A Place With A NASCAR Track
Posts: 11,614
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Quote:
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Originally Posted by Ian Kay
http://www.youtube.com/watch?v=1QVz_Ww2eEU
I'd love any and all feedback on this. This is me doing standing protractions, elevations and external rotation/retractions.
If anybody sees anything wrong with my posture or movement and is willing to say so, my thanks! (I'm sure there's plenty wrong, hehe)
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Is that from I/O and what does it accomplish? (sorry for asking, I really need to buy that freaking dvd and I have no cash whatsoever.)
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Jesus and I both came back on a Sunday
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Hopping on the bandwagon
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01-28-2007, 05:20 PM
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#5 (permalink)
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Senior Member
Join Date: Jul 2004
Location: NJ
Posts: 263
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Julie,
I think you are right on your suggestions. I will do I/O every day.... I will do pushup pluses, face pulls with my therabands, and the DB raises with a shrug motion at the end (as depicted in the article) every other day. I am going to start cautiously, incuding doing my pushup pluses on an incline against the stairs to decrease the load initially and using light weight DB's. Maybe just 2 sets of each in the begining every other day.... I'll keep you posted.
PS- should I add traditional external & internal rotation work to this?
Last edited by kinney1 : 01-28-2007 at 05:30 PM.
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01-28-2007, 06:38 PM
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#6 (permalink)
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Moderator
Join Date: May 2004
Location: Watertown, MA
Posts: 6,833
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Quote:
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Originally Posted by ninja
Is that from I/O and what does it accomplish? (sorry for asking, I really need to buy that freaking dvd and I have no cash whatsoever.)
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Not that I know of. I was just doing some basic scapular movements for practice (I have issues there) and realized I could maybe get some feedback if people saw it. |
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01-28-2007, 06:57 PM
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#7 (permalink)
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GU '12
Join Date: Aug 2004
Location: N.J.
Posts: 4,006
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Quote:
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Originally Posted by Ian Kay
http://www.youtube.com/watch?v=1QVz_Ww2eEU
I'd love any and all feedback on this. This is me doing standing protractions, elevations and external rotation/retractions.
If anybody sees anything wrong with my posture or movement and is willing to say so, my thanks! (I'm sure there's plenty wrong, hehe)
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I think Ian just wanted to show off his new dance moves :p
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01-28-2007, 07:18 PM
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#8 (permalink)
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Moderator
Join Date: May 2004
Location: Watertown, MA
Posts: 6,833
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Quote:
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Originally Posted by Kevin T.
I think Ian just wanted to show off his new dance moves :p
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The footwork will be up tomorrow.  |
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01-29-2007, 10:55 AM
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#9 (permalink)
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Fitness Expert
Join Date: Apr 2006
Posts: 133
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Hard to tell from the front view with your shirt on; a back view w/shirt off would give us a better impression of what's going on with the scapulae.
From the side, you can tell you need to get your lats loosened up and work on thoracic extension. Those aren't good 
MR |
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01-29-2007, 11:28 AM
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#10 (permalink)
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Moderator
Join Date: May 2004
Location: Watertown, MA
Posts: 6,833
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Quote:
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Originally Posted by Mike Robertson
Hard to tell from the front view with your shirt on; a back view w/shirt off would give us a better impression of what's going on with the scapulae.
From the side, you can tell you need to get your lats loosened up and work on thoracic extension. Those aren't good
MR |
Excellent, Mike. Thanks so much. I'll get to work on those two things and post up a shirtless, rear-view as soon as I can. |
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01-29-2007, 06:51 PM
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#11 (permalink)
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Bill Hartman Certified
Join Date: Apr 2003
Location: Indianapolis
Posts: 2,175
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Ian, right looks worse than left.
Your right upper trap is weak thus the difference in the overhead position. You may have either very internally rotated shoulders or abducted scapulae (Mike is also correct). Can't tell from the views you provided.
Bill
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01-29-2007, 07:41 PM
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#12 (permalink)
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Moderator
Join Date: May 2004
Location: Watertown, MA
Posts: 6,833
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Quote:
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Originally Posted by Bill Hartman
Your right upper trap is weak
Bill
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Weak?!? You said weak?!?!? Nothing on my body is WEAK!!! 
Hehe.
Seriously, thanks a ton. Like I said, soon I'll post a better video. Would you say that OH shrugs would help this? I found that doing them one arm at a time with a db feels better.
I've got Magnificent Mobility and am saving to get I/O soon... I was going to wait for my birthday, but I'm getting antsy.
My shoulder has bothered me long enough, and recently I've felt a grinding in the back... scap grinding the rib cage? No idea, but I want to fix it. |
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01-29-2007, 09:51 PM
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#13 (permalink)
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Moderator
Join Date: May 2004
Location: Watertown, MA
Posts: 6,833
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Here it is, as promised:
http://www.youtube.com/watch?v=aZJvm9kcFO8
Ninja told me how to post it right into the window here, but for some reason (most likely my lack of computer skills) it didn't work.  |
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01-29-2007, 09:54 PM
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#14 (permalink)
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supermoderating hos
Join Date: Aug 2004
Location: A Place With A NASCAR Track
Posts: 11,614
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__________________
Jesus and I both came back on a Sunday
"If you can't have a photo with the real thing, you can always fantasize with a cardboard cutout."
Hopping on the bandwagon
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01-30-2007, 12:59 PM
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#15 (permalink)
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PEELEing :o)
Join Date: Sep 2006
Location: Connecticut
Posts: 5,428
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Your right scapula looks a bit more protracted and anteriorly tipped than the left ... mobility/stretching of pec minor will help this (let me know if you need more specifics) ... thoracic extension should be improved ...
If it's not too much trouble ... a push up or several variations would be helpful to see what is going on (even against the wall) ...
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01-30-2007, 01:38 PM
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#16 (permalink)
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Moderator
Join Date: May 2004
Location: Watertown, MA
Posts: 6,833
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Quote:
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Originally Posted by UConnJulie
Your right scapula looks a bit more protracted and anteriorly tipped than the left ... mobility/stretching of pec minor will help this (let me know if you need more specifics) ... thoracic extension should be improved ...
If it's not too much trouble ... a push up or several variations would be helpful to see what is going on (even against the wall) ...
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Thanks Julie! I'll get aup a pushup video tonight.
I'm not quite sure how to proceed with the protraction and tilting problems... |
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01-30-2007, 03:52 PM
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#17 (permalink)
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PEELEing :o)
Join Date: Sep 2006
Location: Connecticut
Posts: 5,428
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Ian,
Do pushups in several positions ...
1. Wall push up ... nice and slow ... with feet about 2 feet from wall
2. Incline push up
3. Regular push up - normal speed, slow, normal width, and narrow width
Try to get the angle so that we can see what your scapulae are doing (and you should be shirtless) ... maybe sort of a posterior-lateral angle ...
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01-30-2007, 04:18 PM
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#18 (permalink)
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Moderator
Join Date: May 2004
Location: Watertown, MA
Posts: 6,833
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Quote:
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Originally Posted by UConnJulie
Ian,
Do pushups in several positions ...
1. Wall push up ... nice and slow ... with feet about 2 feet from wall
2. Incline push up
3. Regular push up - normal speed, slow, normal width, and narrow width
Try to get the angle so that we can see what your scapulae are doing (and you should be shirtless) ... maybe sort of a posterior-lateral angle ...
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Will do. Would you like the double-biceps and glute squeeze as well?
j/k Thanks! |
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