Weight Training with Shoulder pain

[Michael]

[TexasRanger]

Dec 12, 2021 13:04:24 GMT Michael said:

Good stuff.  This book Shoulder Book and the videos (by the author and other MDs, discussing Dr. Kirsch's book) have been a big help.  Switched to primarily incline DB presses around 2004 (?) when Art Devany first warned how bad flat benches are.

I already do rows (one armed), chins and added hanging per Dr. Kirsch.  (With the hanging, as discussed on Pierinni's thread, I don't do to full extension to save my elbows.)  Add light DBs for lateral and rear delts, or the Iso-Bow for isometric work (which works great).  

Think I've mentioned this years ago, but for either warm ups or post workout, I still have the 7-Minute Rotator Solution (Health for Life Book) and the shoulder book by Nate (can't find the book at the moment...he also wrote Lumberjack Yoga).  The routine from the latter, IMHO, works better.

The only thing I'd question from the video is holding the weights and rotating them in the fashion he does -- I've done that by mistake in the past and it doesn't feel good at all.  

[Michael]

If You're talking about at the end, I'm pretty sure he did that for demonstration purpose. I don't want to speak for Mr.P but I believe he says the same thing as I do about hanging and pullups. You're going to have flashbacks with this saying," From My Experience" and everything that I've read, . When doing pullups I don't hang or lock my elbows because for most people this can jack up Your elbows and shoulders. But everyone may not experience this. When I just hang on the bar like Dr. Kirsch's explains, I hang straight down with elbows straight. There will be sometimes I'll do a relaxed hang or I'll pull my shoulders up into the socks. If You read Kirsch's book I don't have to explain how it helps the shoulders.

I know most people are not much of a fan of Matt Furey. I remember Matt saying years ago to just hang instead of doing pullups if You had elbow problems. I've had golfers elbow really bad years ago. I did what he said and my golfers elbow went away never to come back. I believe as he said, that hanging strengthens the elbows. But when You do movement like in pullups and go to a full hang, this could cause a problem with most people down the road.

[TexasRanger]

Dec 12, 2021 17:50:42 GMT Michael said:

I know most people are not much of a fan of Matt Furey. I remember Matt saying years ago to just hang instead of doing pullups if You had elbow problems. I've had golfers elbow really bad years ago. I did what he said and my golfers elbow went away never to come back. I believe as he said, that hanging strengthens the elbows. But when You do movement like in pullups and go to a full hang, this could cause a problem with most people down the road.

Interesting...will give it another try and gently work into full hang and see what happens.  

[TexasRanger]

Just found the book: Nate Rifkin...again, great book IMHO if you can find it.  Quick note: in this book and other on line writings, Nate's biggest advice from his personal experience is either not weight lifting or reduce the amount of weight you use significantly.  From pics, appears he (and his brother) are fairly tall guys -- probably more of an ectomorph hence the big iron may not align well with them.  

[pierinifitness]

I don't recommend weight trsining with shoulder pain. Resistance bands work, OK but with a PT perspective.

[Michael]

Dec 13, 2021 1:24:13 GMT pierinifitness said:

I don't recommend weight trsining with shoulder pain. Resistance bands work, OK but with a PT perspective.

Of course that's pretty obvious. You probably didn't watch the video. I just thought some of the stuff might help someone.

[mr potatohead]

The two most effective and fastest working shoulder recovery exercises I've found are
the Doorway Isometric OHP, performed several times per day,
and the Dr Kirsch hang therapy.

[Michael]

Dec 13, 2021 2:22:44 GMT mr potatohead said:

The two most effective and fastest working shoulder recovery exercises I've found are
the Doorway Isometric OHP, performed several times per day,
and the Dr Kirsch hang therapy.

These are good Mr.P. Usually when I get pain from my jobs it's in the back of the shoulder, rear delt. Although the Doorway Isometric OHP does feel good when I don't have pain. It seems to aggravate it when I do have pain in the rear part.

[Michael]

I'm adding on to this post other ideas. I use to have Dr. Kirsch's book and besides the hanging he had three dumbbell shoulder exercises for high reps. I can't remember one exercise but the other two were side laterals and bent laterals.

I was given a routine in therapy one time with bands. They were a standing row, standing reverse fly to a lower angle, and the external rotator cuff exercise.

Here is a good one with WEIGHTS:

[BigBruvOfEnglandUK]

This is comfortable for my shoulder.

[mr potatohead]

I don't have any loop bands that are large enough for that, but the yielding iso with the band loop gives me an idea for a loop of rope with vinyl tube handles for an adjustable DIY portable "doorway". Hmmm

[mr potatohead]

I wish I had some big loop bands so I could try that exercise, Bruv.
Any recommendations for value purchase?

No great shoulder pain currently, but I'm going to look around for some rope and vinyl tube handles to experiment with it that way.

I see that he forms his own "doorway" outline with the band, but the advantages I see are that
1. The height of the "doorway" adjusts to the individual.
2. The height-x-width of the "doorway" accommodates the distance between the hands.
Neither of these features are available on a standard built dimensional doorway structure to fit everyone's body, and for (2), a built doorway would need to fit with hands against top and side of jamb for the same effect, IMO.

[BigBruvOfEnglandUK]

Dec 14, 2021 20:07:02 GMT mr potatohead said:

I wish I had some big loop bands so I could try that exercise, Bruv.
Any recommendations for value purchase?

There's loads of good brands. Just buy a set that is layered rather than molded latex. They're usually fairly inexpensive so last time I bought some 41" bands I got two sets as there are so many more variations of exercises you can do with them, m8.