should rehab

does IST have any recommendations on lifts or stretches for fucked up shoulders?

i've got a type 3 acromiom process (pic related) and i'm having trouble with basic mobility, not to mention lifting (bench is particularly rough). Dad had the same thing (by his early 50's he was completely unable to throw a baseball overhand). For me it started a few years ago (i was ~35) and trying to serve in tennis. Loud pop, then excruciating pain and inability to move my arm above my pec. Right shoulder initially, but now my left shoulder is also having issues.

I had an MRA done afterwards to confirm the shoulder defect, and the orthopedist suggested surgery. However it's a) not covered by insurance b) i can't afford to be laid up for 6 months while recuperating (way too much to do on the property).

any suggestions?

  1. 2 weeks ago
    Anonymous

    Lu raises

  2. 2 weeks ago
    Anonymous

    dead hangs? people say it cures everything. If it's really a bone thing I don't really see a way out of it other than surgery

    • 2 weeks ago
      Anonymous

      Dead hangs dead hangs dead hangs dead hangs
      Also rear delt and external rotation work won't hurt either, lower traps might help a bit too since they're really weak in most people.

      >Dead hangs
      Really good shit and every time my shoulders are fucked up, this seems to help almost instantly. Can't even explain it why, it just feels great, it's like a magic.

  3. 2 weeks ago
    Anonymous

    I have type 2
    You can make room physical therapy as the muscles relax
    Surgery should be your final option

  4. 2 weeks ago
    Anonymous

    Dead hangs dead hangs dead hangs dead hangs
    Also rear delt and external rotation work won't hurt either, lower traps might help a bit too since they're really weak in most people.

    • 2 weeks ago
      Anonymous

      Any examples for the rear delt/rotation?
      Home gym/rural chad... free weights, pulley system x2. Chin up bar can handle the dead hangs

      • 2 weeks ago
        Anonymous

        >rear delts
        Powell raises or single arm cable reverse flies (same motion just db vs cable)
        >external rotation

        ?t=324 or cable external rotations
        Also for lower traps if you have somewhere to do dips you can do straight arm lower trap dips, you just let your shoulders come up to your ears then you depress them while keeping your arms straight. Don't protract at the top though as that will recruit the pec minor instead which is a different exercise. Also forgot to mention that a weak serratus anterior can cause shoulder problems in some people so you might want to look into that as well

        • 2 weeks ago
          Anonymous

          Thanks anon, you’re a star

        • 2 weeks ago
          Anonymous

          >seated cuban row variation
          based exercise, I do a variation that's basically a superset, you start out in the position like in the vid, do the first set, then you rotate your body and hip 45° to the side and immediatly do the next set, then rotate again so your shoulder is away from your body and do the final set. The idea is that each position allows for better leverage of your external rotators, so you can really get them fired up. If you have the weights available you can turn it into a dropset, start relatively heavy and the just switch to lighter weights when you can't get them up anymore. It's insane how fast you can up the weights for this exercise once you really get into it.

  5. 2 weeks ago
    Anonymous

    Need surgery anon, I've had both mine trimmed down

    • 2 weeks ago
      Anonymous

      Not op but I have nagging mild impingement in my right shoulder, how well has the surgery worked to improve or eliminate the issue?
      I just miss weighted dips so bad bro, and I've tried everything.

      • 2 weeks ago
        Anonymous

        100% gone

  6. 2 weeks ago
    Anonymous

    6 months lmao

    After my first decompression and bursectomy I was DB pressing 120s x 10 in 2 weeks

    They just remove bone there's minimal recovery unless you're a useless fat woman like the ones making subacromial recovery videos on YouTube

  7. 2 weeks ago
    Anonymous

    Sorry anon. Idk i haave a slightly torn labrum and have a list of exercises from my therapist but idk if theyre useful for you

  8. 2 weeks ago
    Anonymous

    General shoulder mobility exercises: https://flexhealthprofessionals.com.au/5-easy-shoulder-mobility-exercises/
    Resistance band pull-aparts: https://www.youtube.com/watch?v=kZDAZFxA3-c
    Fixing shoulder popping: https://www.youtube.com/watch?v=zsmeXwHu6W0&t=160s
    But if you seriously feel pain in your shoulders I'm not really sure how much/if you should do any of this.

    • 2 weeks ago
      Anonymous

      Bands are great you can do face pulls and any other external rotation exercise. The most underrated equipment imo. I guess you can even build enough muscle with the stiffer ones

      • 2 weeks ago
        Anonymous

        >The most underrated equipment imo
        Indeed. I have band and broom handle in my office, and do a session of pull-aparts and shoulder exercises in the morning, at lunch and right before I go home every day.
        My posture has improved a lot, and my IT hunchback is nearly gone.

  9. 2 weeks ago
    Anonymous

    I have type 2, had to do rehab. Lucky cats, YTL, Cuban press, scap pushups, side external rotations, all kinds. Long time ago, can't remember everything. I also learned that grains and legumes fuck up my joints, cutting those out helped prevent reinjury.
    Furthermore, I discovered reverse grip bench press allows me to bench without pain. Needs a liftoff for serious weight though, pain in the ass if you don't have a training partner or special setup.

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