shoulder injury???

[Cman34677]

The following is an excerpt from a post by DC/Dante on another board. Given our discussion on injuries on another thread I thought it might be of interest to some.

I am personally trialling this now and getting a positive response. May take a while though as I have very poor flexibility through the shoulder girdle.

Enjoy!

[i]With a large towel or broomstick I want you to hold it with straight arms for the entire time of what i describe in the following movement--a large "rolled up like a rope" beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out and then will be "old hat" with time----and its going to be painful in a stretching pump kind of way---i want 50 reps each time you do this--one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)--the important part of the movement is the area overhead that is really tight--do all of this carefully/slowly---dont just whip it over and back---if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)--again do all of these revolutions controlled and carefully--push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back--your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise--Do this once a day at nite as many times a week as you can---sometimes I have people do it every single day---but every time you do it try to move your grip inward (thats the key)----its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks--also try to move your grip in as you are doing the 50 revolutions--start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter--really try to push what you can do stretchwise once your warmed up here--trust me this sounds easy but your going to be muttering "fuck you dante" after you get to your 25th revolution--Ive cured too many shoulder problems with this simple movement now its pretty ridiculous, and this and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis in trainees I]


Cman

[Graybeard69]

Cman, how is this working for you?

[wheelzdgh]

I saw this posted on WWBB, and I have to say that this is a terrible excercise in stretching for anyones shoulders. 100% healthy or not. If you have any kind of labrial detachment, rotator injury, scar tissue, etc....You are gonna have locking problems once you enter a certain point when you go over your head. I asked my rehab lady if this would work....she said maybe, but the movement is so strenuous on the shoulder joint and shoulder tendons that its just not worth it. I dont know who has had success with this but if anyone has, please post some feedback!!! I just dont want to see anyone hurt-wheelz

[wheelzdgh]

btw, another common stretching mistake is the chest stretch. When some guys/gals do chest, they like to stretch there chest between sets. Hand out against a pole and rotate there body to strecth the chest out. I have personally seen a rather big man tear a pec muscle with very little movement trying to stretch his chest this way!!! Some may have success with this, Im just saying its an unnatural movement, and just cause others are doing it, doesnt mean it will work for you. Remember this is from my findings and questions I have asked my rehab doctors, others may disagree with me, just be safe-wheelz

[Manny]

I've been doin the shoulder stretch for some time now and it is workin great. The pain is fading and my lifts are increasin again.

[Boozy]

I have been doing this stretch for a couple weeks and I have had substantial improvement in my injured shoulder. Like any stretch do it carefully and try not to reinjure yourself.

[minster]

Originally posted by wheelzdgh@Jul 15 2005, 08:24 AM
I saw this posted on WWBB, and I have to say that this is a terrible excercise in stretching for anyones shoulders. 100% healthy or not. If you have any kind of labrial detachment, rotator injury, scar tissue, etc....You are gonna have locking problems once you enter a certain point when you go over your head. I asked my rehab lady if this would work....she said maybe, but the movement is so strenuous on the shoulder joint and shoulder tendons that its just not worth it. I dont know who has had success with this but if anyone has, please post some feedback!!! I just dont want to see anyone hurt-wheelz

Quoted post

i tend to agree, but maybe a variation of it could be useful :glare:

[minster]

i need to start some kind of stretching program again though. that definately relieves some pains over time i think. my range of motion is pitiful and i need to be much more religious w/ stretching,etc. :blush:

[caveman]

call this crazy but i was having shoulder trouble real bad and come to find out it was because i was sleeping on my side at night and my weight was pushing down on it!!!