Rotator Cuff routine

[karky]

Ive been doing the "Cracking in the rotator cuff" routine which was in an article at T-nation for 2 weeks now, only once a week.
I was just wondering if i should do it more than once a week, or is it enough.
I also saw he recommended only doing it for 4-6 weeks. Anyone have any other routines i can start when im finished?

[Keith Scott]

Originally Posted by karky

Ive been doing the "Cracking in the rotator cuff" routine which was in an article at T-nation for 2 weeks now, only once a week.
I was just wondering if i should do it more than once a week, or is it enough.
I also saw he recommended only doing it for 4-6 weeks. Anyone have any other routines i can start when im finished?

My own philosophy is that you should always incorperate a RC routine in your program.

[pjb923]

What I have been doing lately is adding some mobility work into my warm-up. Exactly what I do varies based on what muscle groups I am working on that day. On upper body days I will include some rotator cuff work in my warm-up.

They are not written specifically about the rotator cuff, but you should take a look at the Neanderthal No More articles on T-nation.
Part I
Part II
Part III
Part IV
Part V

I have been doing the complete Postural GPP routine, which includes a fair amount of shoulder work, once a week. You can find it in part IV, just above the exercise descriptions.

It is recommended in the article to do this routine 3 days a week. I'm sure Eric will have a better answer for you, but for me personally since I am doing many of the same exercises as part of my warm-up, I don't feel that it is necessary to do the entire routine more than once a week.

[Jimmy Smith]

Originally Posted by Keith E Scott

My own philosophy is that you should always incorperate a RC routine in your program.

I agree Keith, considering the ratio of internal vs external work done,as well as cumulative volume, daily posture and muscular restrictions it almost is a necessity

[Keith Scott]

Originally Posted by Jimmy Smith

I agree Keith, considering the ratio of internal vs external work done,as well as cumulative volume, daily posture and muscular restrictions it almost is a necessity

Yep, its no different than working your pecs, for example.... but more important.

[karky]

err, thanks for the answers everyone. I was really just looking for an answer on the question for the specific program
Ive read the Neanderthal No More articles, interresting read indeed.

The routatorcuff routine i do after my "real" workout, since it doesnt take that long. I was just wondering how many times a week i should do it.
The neanderthal would take too much time to just pack inn at the end of my friday workout, so im just looking for something rotatorcuff specific.

[John Izzo]

My mobility work/dynamic warm-up varies, but I interchangeably do this prior to my workout for the RTC:
Push-up Plus/Dolphins (superset 2x 10 reps)
Free motion External rotation (2x 15 reps)
Cuban Press with Cable (been incorporating Cressey's "quick drop" on the eccentric--great for RTC decceleration!) 2x 10 reps
Side Plank on BOSU (sometimes advance to rotation) 2x 10 reps

This usually takes me about 4 minutes....I blaze thru with about 15-20 seconds in between reps.

[Frank.S]

I dont like warming up with my rotators. Usually leaves them sore and hurt more.

At the end of every other workout Ill do some light cuban presses, external and internal rotation, some of those "shrug" pushups. Seems to be helping me lots.

[GqArtguy]

I do the following prior to my workouts:

Side lying delt raise
Side lying external rotation
Prone Internal rotation


After my beach days I do scap pushups at the end and maybe wall glides.

[karky]

another question:
Low Pulley External Rotation.. Is it okay to do this with one of those flexible resistance bands? The cablestationes at my gym are not adjustable, i tried doing them anyways but it was very ackward :S