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Message
re: Ah the shoulder injury. Need some advice
Posted on 10/31/23 at 11:29 am to pwejr88
Posted on 10/31/23 at 11:29 am to pwejr88
could be infraspinatus
infraspinatus test
see if that test checks out. if its a sprain/inflamed then again, probably simple steroids and some therapy work. take it light on shoulder heavy lifts.
infraspinatus test
see if that test checks out. if its a sprain/inflamed then again, probably simple steroids and some therapy work. take it light on shoulder heavy lifts.
0
Posted on 10/31/23 at 11:46 am to pwejr88
start with this daily, can be spread out. work to the higher number over next 90 days
1) 3 min of accumulated hangs- work to 7min over time accumulated. LINK
this is a passive hang like Dr Kirsch describes
2) 50 broom stick dislocates- work to 100 over time- LINK
we want to add weight and or pull the arms closer together on the broomstick
3) 50 banded facepulls- work to 100 over time- LINK
I like to let the shoulders and arms internally rotated at the extended position, then externally rotate as I pull. At least for those with shoulder issues
4) 50 band Y Raise- work to 100 LINK
5) 25 external rotation to overhead- LINK
the above take 10-15 min a day and makes for a great warm up if you combine with flat back slow bear and reverse bear crawls.
it will fix 90% of shoulder issues
if you come back in 60 days and still have issues there are some more advance things you can do like rotation to german hangs on the rings etc. but over 90% of the time this will fix the issue. Hell most of the time the hangs and dislocates alone will fix it.
dr kirsch has talked about this.
1) 3 min of accumulated hangs- work to 7min over time accumulated. LINK
this is a passive hang like Dr Kirsch describes
2) 50 broom stick dislocates- work to 100 over time- LINK
we want to add weight and or pull the arms closer together on the broomstick
3) 50 banded facepulls- work to 100 over time- LINK
I like to let the shoulders and arms internally rotated at the extended position, then externally rotate as I pull. At least for those with shoulder issues
4) 50 band Y Raise- work to 100 LINK
5) 25 external rotation to overhead- LINK
the above take 10-15 min a day and makes for a great warm up if you combine with flat back slow bear and reverse bear crawls.
it will fix 90% of shoulder issues
if you come back in 60 days and still have issues there are some more advance things you can do like rotation to german hangs on the rings etc. but over 90% of the time this will fix the issue. Hell most of the time the hangs and dislocates alone will fix it.
dr kirsch has talked about this.
Posted on 10/31/23 at 2:00 pm to lsu777
Thanks I’ll give it a shot.
Posted on 10/31/23 at 6:52 pm to pwejr88
quote:
quote:
where does it hurt specifically?
Top/Top-back of shoulder.
quote:
what actions hurt it the most?
External rotations
quote:
does it hurt if you try to put your hand behind you back?
No
What you are describing is called Internal Impingement of the Shoulder.
Here is a youtube link for a couple of stretches.
https://www.youtube.com/watch?v=cg6iS7xe4rk&t=100s
Posted on 10/31/23 at 8:34 pm to pwejr88
Wolverine Spray from GorillaHealing worked wonders for my shoulder. It’s a combination of BPC-157 and TB-500. Shoulder felt better after two weeks and after a month I was back to full strength.
This post was edited on 10/31/23 at 8:35 pm
Posted on 10/31/23 at 9:22 pm to PrezCock
It actually feels like it might be behind my collarbone but in shoulder maybe?
If I raise my right hand, put palm to floor, and create resistance on the top of my hand and try to push against it… that’s where it hurts the most
If I raise my right hand, put palm to floor, and create resistance on the top of my hand and try to push against it… that’s where it hurts the most
This post was edited on 11/1/23 at 9:39 am
Posted on 11/1/23 at 2:27 pm to lsu777
Does your advice still apply with my above post since you said 90%? I was a little more specific.
Posted on 11/2/23 at 1:10 am to pwejr88
I had a catastrophic shoulder injury in 2013. Got slammed into the ocean floor by a wave surfing in Mexico. Arm came completely out of socket, was hanging about 3 inches low, greater tuberosity (the flared upper part of your arm bone) blown to pieces. Worst pain I've ever experienced. 2 surgeries, was in PT for 18 months.It takes a long time to heal. It's just in the past couple years I haven't had nearly constant dull pain. Best of luck
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