Lack of upper body flexibility

[Blackjack]

I'm doing some rehab type exercises for my shoulder/upper back. See my training log for details. One exercise calls for me to be in a prone position and do DB raises with my thumb pointing up. In other words, I have to point my thumb so that it's perpendicular to my back or pointing backwards. My arms are quite internally rotated it seems and this is quite difficult.

Are there any stretches that I can do to improve this flexibility? I'm obviously trying to improve my posture by strengthing my upper back - my shoulders roll forward mainly from my office/desk job and the fact that I'm tall so I slouch.

Thanks in advance.

Ted

[Blackjack]

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[galapogos]

You're talking about a prone cobra right? Why not lose the DBs first?

Correct me if I'm wrong but you can also try scapular wall slides, face pulls and scap pushups.

[UConnJulie]

Ted,

I imagine you are doing that exercise with your arms out like you are making the letter "T", correct? You produce the movement by sliding your scapulae toward your spine ... a prone cobra is different because you are lifting your entire upper body off the ground, not just your arms/scapulae.

To increase external rotation there are a number of stretches you can do ... one should be a doorway stretch for your pectorals. In postural problems the pecs get shortened and pull the humerus into internal rotation. Often they are the culprit and not the rotator cuff/subscapularis Do the stretch in a low position, mid range position, and high position to target all fibers of the pecs.

Another good pec stretch that gets pec minor a bit better is on the foam roller. Lie with it vertical along your spine and bring your arms out in 90/90 and just relax there. I think this one is in I/O ...

If it is truly your rotator cuff that is tight (subscapularis) and pulling you into internal rotation, you might do well with a T-bar stretch ... try a google search (I'm limited on time right now). Basically you have a cane or some other J or T shaped device (we had some in my clinic made of PVC) - grab the handle and run the long part behind your forearm with your arm up in 90/90. Grab the end of the pipe in the other and and pull ... sorry, hard to describe ...

Best,
Julie

[Blackjack]

Julie,

This is exactly what I'm looking for.

The exercise I'm doing is where I lie with my chest on a swiss ball and arms at my sides. I'm doing basically prone arm raises, but I'm suppose to point my thumb at the ceiling. You're exactly right, my arm is rotated in. One thing I've noticed is that when I'm just standing relaxed, the back of my hands are almost pointing straight forward.

Another example is that I have a hard time even pointing my palms to the ceiling while standing. Everything is rotated inward.

Thanks for the input.

[galapogos]

Is that sorta like trap raises/Y's, T's, W's, and L's or U's? I also do that, except I don't use weights.

[Blackjack]

Yes...I'm only using like 10lb db's and no, they're not pink!

[Lisa~]

Originally Posted by Blackjack

In other words, I have to point my thumb so that it's perpendicular to my back or pointing backwards. My arms are quite internally rotated it seems and this is quite difficult.

The exercise I'm doing is where I lie with my chest on a swiss ball and arms at my sides. I'm doing basically prone arm raises, but I'm suppose to point my thumb at the ceiling. You're exactly right, my arm is rotated in.

Maybe I'm just confused here (and I didn't go through your log), but if you're doing Ys and Ts over a swiss ball and you point your thumbs up to the ceiling, then your humerus would be externally rotated during the exercise. This position should feel pretty comfortable. This is a great exercise to use to correct a chronically internally rotated shoulder. I just wanted to make sure you were doing the exercise correctly.

[Blackjack]

Originally Posted by Lisa~

Maybe I'm just confused here (and I didn't go through your log), but if you're doing Ys and Ts over a swiss ball and you point your thumbs up to the ceiling, then your humerus would be externally rotated during the exercise. This position should feel pretty comfortable. This is a great exercise to use to correct a chronically internally rotated shoulder. I just wanted to make sure you were doing the exercise correctly.

Therein lies the problem. It's not comfortable, it's like my arm is too tight to externally rotate that far. It's like if I'm standing, and I raise my arms out to the side and try to point my palms to the ceiling (or my thumbs behind me) I can't do it. Too stiff. That's precisely my problem.

[Lisa~]

OK, so you're doing the exercise correctly, you're just extremely stiff into internal shoulder rotation. You'll want to work on lengthening your pec/pec minor. Julie gave you some great advice. And dynamic work to lengthen the pec/pec minor would help too, like the PNF Diagonals from I/O. I'd guess there's some thoracic kyphosis happening as well. So foam roller type work to extend the thoracic spine would help too.

If you're that tight, then you probably need to work on lengthening this area multiple times a day for a while until you begin to see some improvement. I/O also has a section in the manual from Bill Hartman called Behavior Modification. There are a lot of movements to do during the day at your desk at work that will assist your efforts to improve your issue.

[Blackjack]

Thanks Lisa and yes, unfortunately, I am that stiff.

I/O would be pretty valuable to me I'm sure, but the cost is an issue. $$ has been tight since the baby was born but is slowly improving. May need to cut back on supps for a couple months and buy it.

Thanks for the help.

Ted

[Ian Kay]

Originally Posted by Blackjack

Thanks Lisa and yes, unfortunately, I am that stiff.

I/O would be pretty valuable to me I'm sure, but the cost is an issue. $$ has been tight since the baby was born but is slowly improving. May need to cut back on supps for a couple months and buy it.

Thanks for the help.

Ted

I won't try to add anything other than to say this : DO it. Get I/O. Especially if you're that bad off. Seriously. Cut down to fish oil, protein powder and a multi and then get it.

It's good stuff.

[Alextown]

Hey bjack - what kind of injury/condition are you rehabbing from? I'm getting ready to start lifing again after a long period off (had some nerve tweaked and my right arm has been in serious pain) but am real interested in posure improving exercise and movement (got some great info in the thread iposted too). But was just curious about your situation.

[Blackjack]

Originally Posted by Alextown

Hey bjack - what kind of injury/condition are you rehabbing from? I'm getting ready to start lifing again after a long period off (had some nerve tweaked and my right arm has been in serious pain) but am real interested in posure improving exercise and movement (got some great info in the thread iposted too). But was just curious about your situation.

Went to see the Dr. about shoulder pain a little over a year ago. Started with my GP, didn't like the response, so I requested some PT and he wrote me a script. Saw a Physical Therapist who diagnosed me with impingment and possible torn rotator cuff. Therapy didn't do much for the pain. Went back to my GP and he wanted to do a cortizone shot after MRI showed NOTHING. Went to an ortho for a second opinion. He agreed with the impingement and tried a cortizone shot. Worked great for about 2-months, then came back. He wanted to do one more c-zone shot. If that doesn't do it, he wants to do an arthro and grind down the bone my ligament is rubbing on causing inflamation. Last shot was November of last year. Haven't been back...shoulder still hurts. Not sure what I'm going to do.

Decided to focus on this posture improvement and see what happens. Still not crazy about the diagnosis, don't want surgery. It would be expensive, and I'm not completely certain it's needed. I have decided I need professional help.

At this point, I'm just living with it.

[Lisa~]

Originally Posted by Blackjack

I have decided I need professional help.

At this point, I'm just living with it.

A purchase of I/O would be a good intermediate step between living with it and paying for a professional to train you. It'd get going on the right corrective movements until you can afford to do more.

In the mean time, work on thoracic extension over a foam roller (or whatever you have, like a medicine ball, basketball, whatever). Do the pec stretches and exercises you've already started because they're on the right track. Keep at it. You should see improvement.

[UConnJulie]

If that doesn't do it, he wants to do an arthro and grind down the bone my ligament is rubbing on causing inflamation.

Did he mention anything about a hooked acromion or a type II or III acromion?

[Blackjack]

Originally Posted by UConnJulie

Did he mention anything about a hooked acromion or a type II or III acromion?

I'm bad at remembering...but acromion sound familiar. Sometimes I with they would provide the diagnosis in writing!