is it even fixable?

is it even fixable?

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  1. 1 year ago
    Anonymous

    Yes it just takes some therapy and patience anon. Keep working out senpai

    • 1 year ago
      Anonymous

      I've been doing dumbbell lateral rise, front rise, rows + face pulls and cable extension for years. Also I am doing tons of stretching with dead hangs. It's manageable now but I can't do any exercise above shoulder level and my strength isn't great. Tried kayaking the other day and that was the hardest physical exercise I ever done (because of the shoulders). This shit takes forever to heal.

      • 1 year ago
        Anonymous

        >dead hangs
        Unironically making it worse. Any physical therapist worth their degree would slap you for doing that. All you're doing is making it worse and introducing the risk of shoulder dislocation if your injury is really bad
        >also
        Include bicep and upper chest stretching in your recovery routine. A lot of rotator cuff issues start with an overly tight pair of biceps and upper chest

        • 1 year ago
          Anonymous

          >Any physical therapist worth their degree would slap you for doing that
          Deadhangs are recommended by most PTs.. not sure where you got your info?

          >Include bicep and upper chest stretching in your recovery routine. A lot of rotator cuff issues start with an overly tight pair of biceps and upper chest
          I also do these every time. I do a full body stretching basically.

          • 1 year ago
            Anonymous

            Speaking as someone with the same issue, and who has only just started getting a handle on the c**t after almost three years, I've been told that deadhangs are a bad idea by physiotherapists. What's worked for me along with working out is percutaneous electrolysis to help heal the tissue. Unironically yoga/pilates is a good thing to add to your routine as a holistic thing. Not to mention isolating exercises for your real delts. I'd talk to a professional about all of this. I've also started making a line graph for each month showing pain out of 10 for each day and what workouts I did. Maybe I'm just autistic but I found it helps to track progress and what works for me, and to see that long term healing over time. Also physios will like it, makes their job easier.
            Good luck anon, you got this

            • 1 year ago
              Anonymous

              Should also say that you should be eating/supplementing biblical amounts of collagen and vitamin C. And sounds gay but also try to avoid anxiety, it gives you that hunched fight or flight posture unconsciously which doesn't help

            • 1 year ago
              Anonymous

              >percutaneous electrolysis
              Nice I will look it up. I tried to do just electric shocks with a couple tools at home (I send like 5 volts in my shoulders). I did not notice any difference but it's like massage so feel good when you do it. Maybe your stuff works better.

              Question: Can you do dips, handstand pushups, OHP?

              https://i.imgur.com/Q06dOWb.jpg

              >Lifting something over my head
              >shoulder shifts out of place
              >slides back in almost immediately
              >extreme pain for about 30 seconds
              >its fine the rest of the day
              >super sore this morning and I dont wanna move it
              wtf did I do bros
              .

              Don't frick with this shit. Take some rest and try to listen to your body even though he can be stupid sometimes.

              Should also say that you should be eating/supplementing biblical amounts of collagen and vitamin C. And sounds gay but also try to avoid anxiety, it gives you that hunched fight or flight posture unconsciously which doesn't help

              Do you get collagen and vit C from pills or foods? How much is biblical tier? I must get around 300 vit C per day, not sure for collagen

              • 1 year ago
                Anonymous

                >Take some rest and try to listen to your body even though he can be stupid sometimes.
                yeah I was doing the exercises wrong had no idea it could frick me up like that.

              • 1 year ago
                Anonymous

                I should say that I'm assuming you're dealing with tendinitis here, this is what I have.
                >Question: Can you do dips, handstand pushups, OHP?
                I'm going to try dips for the first time in a while tomorrow actually, but on a chair with bended knees. Baby steps. As I say, I'm not out of the woods yet. Handstand pushups are out of my league at the moment but I hope to be able to hold a handstand maybe by the end of the year (or earlier, God willing). I do military press and lateral raises among other things as rehab. As to rehab excercises one thing you can do is use a metronome (there are apps) and go two seconds up, two seconds down for certain rehab lifts like the military press and lateral raise. Stop a set when you lose the rythym, this is my new "reps til failure". Back hyper extension also. Abs and arse are the foundation of a biped, everything is connected.
                Isometric excercises (internal external rotation with a band etc) are great. Take your supplements and an hour later do a specific isometric routine for ten minutes on rest days.

                >Do you get collagen and vit C from pills or foods? How much is biblical tier?
                I take about 132g of collagen a day, along with bone broth. Along with 500mg vit C, supplented with grapefruit etc. Even if you overload and piss out the excess, too much is better than not enough.
                My new year's resolution is to basically fix this by summer. I want to be as proactive as possible but also patient. Pain is a b***h, but remember that if you can increase your weight/intensity of your rehab without the pain getting worse then it's progress. That's where the aforementioned graph comes in handy, gives you a sense of control. Sorry for the block of text, I hope it's decipherable

              • 1 year ago
                Anonymous

                Also, for sure be careful with whatever electrolysis you're jerryrigging. The good thing with a professional is they have an ultrasound to see and target the tendon fibres that are affected. It hurts like a fricker though, I warn you. And remember there will be flare ups for whatever reason, especially when you think you're making good progress, but don't lose faith. It's a rollercoaster, but you want it to be gradually getting better over the long run

              • 1 year ago
                Anonymous

                if you are struggling with dips, make sure you are not stuck "shrugged up" at the top of the movement. This is a sign of weak scapular stabilizing muscles, i.e. the serratus anterior. One thing you have to understand is that the scapula ARE the shoulder joints. They form the point where the humerus attaches to all the muscles that make up the joint, and the scapula have to move with the humerus in healthy functioning. So the muscles that stabilize the scapula are what give your shoulders stability when they are doing pretty much anything. In a dip, you should be able to depress down and protract forward the shoulders as you press, and they should be fully depressed/protracted when you are at the top of the movement. This will stabilize your shoulders and also prevent pain/impingement. If you didn't do this and filmed yourself dipping, you would probably see your scaps "winging" off your back which where they rise up off the ribcage and your shoulder joint is pretty much unstable and unsupported.

                There is a bit of dogma in the lifting world that you should "lock" your scaps in certain movements, ie locking your scaps back and down for pullups, locking them back for dips, etc etc. You need to forget this if you want to fix your shoulders. The scaps NEED to move with the humerus and always do so in the direction your humerus is trying to move. If you pull backward, they should retract as you go. If you pull or press downward, they should depress as you go. If you push up or forward, they should shrug up or protract respectively as you go. This is absolutely essential and it might require you to reprogram your movements and strengthen the relevant muscles. The other major thing is to do pressing and pulling work in the scapular plane when possible, ie never with elbows fully flared. This is true "neutral" for the humeral head in the shoulder joint and will prevent strain and impingement.

                Good luck with things, i'll stick around if you have any questions

      • 1 year ago
        Anonymous

        >i've been exercising my superficial muscles and ignoring my rotator cuff muscles. why does my shoulder hurt?
        Woah, say it ain't so.

  2. 1 year ago
    Anonymous

    >Lifting something over my head
    >shoulder shifts out of place
    >slides back in almost immediately
    >extreme pain for about 30 seconds
    >its fine the rest of the day
    >super sore this morning and I dont wanna move it
    wtf did I do bros
    .

  3. 1 year ago
    Anonymous

    Kneesovertoesguy.
    Same principles for knee health apply to shoulder health.

  4. 1 year ago
    Anonymous

    are you chestbrah

  5. 1 year ago
    Anonymous

    I also have some small issues with my left shoulder right now. I will go easy on the weights.

  6. 1 year ago
    Anonymous

    yes. I had a rotator cuff tear years ago and can now planche/handstand like it never happened. But you have to take mobility and stability exercises seriously now. they have to be a part of every pushing workout you do.

    You also need to learn how to move the scapula correctly with pulling/pressing movements, and strengthen the frick out of scapular stabilizing muscles like lower/upper traps, rhomboids, lats, serratus anterior, and actively strengthen your rotator cuff

    • 1 year ago
      Anonymous

      any recommendations for exercises?

  7. 1 year ago
    Anonymous

    I messed up my rotator cuffs doing different dumbbell flys and despite doing the recommended exercise band exercises they still don't feel right a year on. They kinda feel shaky in the sockets. I probably should've gone to physio and been more consistent with those rotator cuff exercises.

    • 1 year ago
      Anonymous

      you need a lot more than just "band exercises" to get them right. Those will never build the stability you need. A few things that WOULD help:

      light DB internal/external rotation work laying on your side
      light DB "Y" "T" "W" holds and raises done laying on stomach
      protraction pushups
      protraction pike pushups
      scap pullups
      scap rows
      inverted kettlebell ovh press
      inverted kettlebell shift from front rack to side
      variations on bench/ovh BB press using weight hanging from bands on either side of the bar (it's a huge stability challenge)

      • 1 year ago
        Anonymous

        Yikes. Thanks anon

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