shoulder ingury - exercise ideas?

[E5]

I have shoulder problems... not 100% sure when it even started.

Regardless, I'm just asking for ideas on exercises I can do. I am not a member of a gym but at my apartment I do have a pull-up bar (Iron Gym) and an exercise band with a door-attachment piece.

I'm guessing the exercise band is my best option at this point, however I do not have the DVD or chart of exercises that came with it. Does anyone have any good ideas on exercises that can specifically hit the part of ones shoulder?

I have googled and found various exercise band workouts, some that hit the shoulder more than others, but is my best option really just picking some of these exercises at random?

Ideally, if there is such a thing as a specific workout routine one can do with an exercise band to specifically rehab a shoulder injury, I'd much appreciate any info in this regard.


Thanks,

E5

[Capt.Canuck]

I'd strongly suggest seeing a physiotherapist to both rehab the injury and give you advice on exercises to do.

I've been seeing a physio this week for a sprain in my neck, and with therapy (ultrasound and this other pulsing machine) the healing is rapid. In addition to that, she prints off exercises for me to do at home as part of the rehab.

[E5]

Originally Posted by Capt.Canuck

I'd strongly suggest seeing a physiotherapist to both rehab the injury and give you advice on exercises to do.

I've been seeing a physio this week for a sprain in my neck, and with therapy (ultrasound and this other pulsing machine) the healing is rapid. In addition to that, she prints off exercises for me to do at home as part of the rehab.

YEAH!!! those exercises... that's what I'm looking for. Care to post them? Or I guess they're different for the neck.

Ok.. is anyone out there who has gotten the printed exercises from a physical therapist for shoulder/rotator cuff injuries and cares to share them?

Thanks in advance!

[JGonzo13]

Try this out but you should really see a Dr. to find out what the exact problem is.

DieselCrew.com - Shoulder Rehab Protocol

[E5]

Originally Posted by JGonzo13

Try this out but you should really see a Dr. to find out what the exact problem is.

DieselCrew.com - Shoulder Rehab Protocol

thanks! that's exactly what I was looking for.

To be honest it's not even that much of an "injury" where a Dr. visit is warranted... just some nagging residual pain or something. Sure if I were independently wealthy and didn't have to worry about working, I could go to the Dr. each and every time I got something like this from Jiu Jitsu.. but they happen so frequently that my boss would think I were interviewing if I went to the Dr. as often as something was bothering me. Just so happens this time it's my shoulder.

[JGonzo13]

Originally Posted by E5

thanks! that's exactly what I was looking for.

To be honest it's not even that much of an "injury" where a Dr. visit is warranted... just some nagging residual pain or something. Sure if I were independently wealthy and didn't have to worry about working, I could go to the Dr. each and every time I got something like this from Jiu Jitsu.. but they happen so frequently that my boss would think I were interviewing if I went to the Dr. as often as something was bothering me. Just so happens this time it's my shoulder.

Good luck with it.

[jenlan]

1st of all you need to let it heal properly, could take a few months depending on whats going on. Do the ther band for a while and dont do any over head presses for a while. The shoulder has like 4 parts to it and you need to work all of them and not just wiith the ther band after a while. And do the shoulder workouts very slow with lightweight for a while. If you bench or incline bench or pushups, dont come down all the way(about halfway is good). After your shoulder is healed and you have got them kinda strong, start doing pushups on the medicine ball and other exercises you hear that will stengthen the shoulders.

Both my shoulders are messed up but I'm okay bc I do the right exercises and know what I can and cant do. My left shoulder dislocated 5 times in 3 years and now it hasnt came out in 3 years bc I know how to handle it. And then my right shoulder will like move on me or something if I get to active(like sublike) I think its from pitching back in the day but I'm really not sure whats wrong with it. btw I have never had any pain in either shoulder so I guess I'm lucky.

[pittelp]

Rest.

[E5]

Originally Posted by jenlan

1st of all you need to let it heal properly, could take a few months depending on whats going on. Do the ther band for a while and dont do any over head presses for a while. The shoulder has like 4 parts to it and you need to work all of them and not just wiith the ther band after a while. And do the shoulder workouts very slow with lightweight for a while. If you bench or incline bench or pushups, dont come down all the way(about halfway is good). After your shoulder is healed and you have got them kinda strong, start doing pushups on the medicine ball and other exercises you hear that will stengthen the shoulders.

Both my shoulders are messed up but I'm okay bc I do the right exercises and know what I can and cant do. My left shoulder dislocated 5 times in 3 years and now it hasnt came out in 3 years bc I know how to handle it. And then my right shoulder will like move on me or something if I get to active(like sublike) I think its from pitching back in the day but I'm really not sure whats wrong with it. btw I have never had any pain in either shoulder so I guess I'm lucky.

I actually don't work out all - I'd rather just spend whatever time I can find away from the office on jiu jitsu and not have to worry about being sore.

I'm pretty sure I messed it up in jiu jitsu practice... nothing close to a dislocation or anything... and really the only time I notice it is on certain moves/submissions... but day to day functionality is fine.

Again, thanks everyone!!!