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Needing suggestions for stretches/exercises for a torn rotator cuff
Posted on 3/28/24 at 9:41 am
Posted on 3/28/24 at 9:41 am
Partially torn and just never healed. Been back in the gym for a few months now and it has been bothering me pretty bad but after last nights workout when I got home it was hurting really bad. Didn't sleep much at all because of the discomfort.
At first it was just mainly bothering me on my bench press and shoulder workouts, but it's starting to effect most of my movements now and hurting throughout the day and will effect my golf swing.
I've had to do physical therapy on my back numerous times throughout the years and I'd love to avoid going back to physical therapy. The only thing I've been doing to focus on helping is just some band stretches. But normally just doing that in between sets.
I haven't really been able to find many good tips online. Anybody had some rotator cuff issues and been able to work through them? Any tips would be appreciated.
At first it was just mainly bothering me on my bench press and shoulder workouts, but it's starting to effect most of my movements now and hurting throughout the day and will effect my golf swing.
I've had to do physical therapy on my back numerous times throughout the years and I'd love to avoid going back to physical therapy. The only thing I've been doing to focus on helping is just some band stretches. But normally just doing that in between sets.
I haven't really been able to find many good tips online. Anybody had some rotator cuff issues and been able to work through them? Any tips would be appreciated.
5
Posted on 3/28/24 at 10:18 am to iwyLSUiwy
I have dealt with lingering shoulder problems for years now. These are some exercises I have when it starts bothering me.
Side lying shoulder external rotation
Standing sleeper stretch
Internal rotation with resistance band
Side lying shoulder external rotation
Standing sleeper stretch
Internal rotation with resistance band
Posted on 3/28/24 at 10:38 am to iwyLSUiwy
I've seen the Crossover Symmetry recommended many times.
Posted on 3/28/24 at 12:16 pm to jose
The resistance band is the one I've mainly been doing and it does provide a little relief for sure. Didn't even think about looking on youtube, thanks!
Posted on 3/28/24 at 12:16 pm to Aubie Spr96
I'll look into that, thank you.
Posted on 3/28/24 at 1:12 pm to iwyLSUiwy
Where do you feel the pain most?(front, top, side, back) RC is made up of 4 muscles so depending on which one is injured determines stretches/exercises. I would avoid working out while it is acutely injured, keep up with ROM stretches within pain tolerance
Posted on 3/28/24 at 1:24 pm to WhodatTigerPel
quote:
Where do you feel the pain most?(front, top, side, back) RC is made up of 4 muscles so depending on which one is injured determines stretches/exercises.
I would say the front, towards the top. Not the best picture but if you took this dudes thumb placement, that's about where it is
If I dig into it/press on it it is very sensitive. 
quote:
I would avoid working out while it is acutely injured,
I'm going to change things up for sure. I thought it was better than it was but since I've been back in the gym, I've increased the weight I'm working out with and the heavier I go I'm realizing it's making it worse and probably hadn't healed at all.
Posted on 3/28/24 at 2:05 pm to iwyLSUiwy
Very much could be tendonitis of long head of bicep which runs in front of shoulder. Would try to keep elbow bent and all weight below shoulder height while acutely injured. Make sure your peri-scapular muscles are strong and your shoulder blade is moving like its supposed to(should be moving symmetrical with contralateral side) Our bicep likes to pick up the slack of weak scapular muscles and ends up getting overworked/aggravated.
Posted on 3/29/24 at 8:45 am to iwyLSUiwy
quote:
I haven't really been able to find many good tips online.
Where are you looking? There are tons of videos on YouTube and articles on rotator cuff prehab and rehab.
This post was edited on 3/29/24 at 8:46 am
Posted on 3/29/24 at 11:08 am to iwyLSUiwy
Do whatever you can to avoid surgery, it is a bitch! 2 months in a sling and very little sleep. I am 6 months in and still hurt on a regular basis.
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