I have bursitus in my shoulder from overuse of muscle so my pt suggested another way to work the rotator cuff. In Cathe's s&h series she has u laying down. Instead, tie a long band to the door, step out, pull the band in and out and out and in the other way like a door 25x. It's easier. Also, do not use the weight machine in gyms for the chest-sitting down and always have a good posture. I probably will never do dead rows again.
A different way to workout from s&h
- Thread starter aseay
- Start date
Just had to reply -- you sound a bit resigned.
Obviously, follow the instructions your PT has given you, but don't feel like you'll NEVER do something again. I've had this, that, and the other thing go wrong with my body, and found that with time and appropriate physical therapy, I've eventually been able to get back to whatever I want to do. Some injuries to take longer to recover from (think a couple years, not just months) but someday it just may happen.
Eileen
Obviously, follow the instructions your PT has given you, but don't feel like you'll NEVER do something again. I've had this, that, and the other thing go wrong with my body, and found that with time and appropriate physical therapy, I've eventually been able to get back to whatever I want to do. Some injuries to take longer to recover from (think a couple years, not just months) but someday it just may happen.
Eileen
Most injuries occur from a combination of overuse and incorrect technique. Home exercisers are especially vulnerable because they often begin a program with muscle imbalances which, if left uncorrected, eventually lead to injury.
Part of my job as a personal trainer is to completely assess a client before prescribing a strength training program. They are placed through a series of posture assessments, flexibility assessments, strength assessments, and core function assessments. The core funtion is key, especially transverse abdominus function. The transverse is your own natural weight belt and if it is dormant, you might as well hang up your barbell because the potential for injury is huge during deadlifts and bent over rows. All of the forces will be absorbed by the spine if the transverse cannot stabilize the exercise.
That said, the deadlift is one of best exercises for the glutes, hamstrings and low back providing the core is functioning properly. While the medical community may disagree with the sports therapy community on the risks to benefits, the deadlift has been used in successful rehabilitation of the low back, providing the transverse has been brought out of it's dormant state and can act as a stabilizer . Unfotunately, the deadlift has a bad rap due to improper technique, muscle imbalances that make it impossible to do the exercise properly, and poor core funciton vital to spinal stabilizaiton.
Why did you single out the deadlift for the source of your shoulder injury? Was the weight too heavy?? The shoulder is a very unstable joint despite it's mobility, therefore, any exercise that places the shoulder in extreme ranges of motion can cause injury (as bringing the arms too far back on the pec deck machine).
-Roe
Part of my job as a personal trainer is to completely assess a client before prescribing a strength training program. They are placed through a series of posture assessments, flexibility assessments, strength assessments, and core function assessments. The core funtion is key, especially transverse abdominus function. The transverse is your own natural weight belt and if it is dormant, you might as well hang up your barbell because the potential for injury is huge during deadlifts and bent over rows. All of the forces will be absorbed by the spine if the transverse cannot stabilize the exercise.
That said, the deadlift is one of best exercises for the glutes, hamstrings and low back providing the core is functioning properly. While the medical community may disagree with the sports therapy community on the risks to benefits, the deadlift has been used in successful rehabilitation of the low back, providing the transverse has been brought out of it's dormant state and can act as a stabilizer . Unfotunately, the deadlift has a bad rap due to improper technique, muscle imbalances that make it impossible to do the exercise properly, and poor core funciton vital to spinal stabilizaiton.
Why did you single out the deadlift for the source of your shoulder injury? Was the weight too heavy?? The shoulder is a very unstable joint despite it's mobility, therefore, any exercise that places the shoulder in extreme ranges of motion can cause injury (as bringing the arms too far back on the pec deck machine).
-Roe
kathryn
Cathlete
>I am not sure that i am doing it correctly and do not want to
>take any chances. Also i read that putting a barbell behind
>the shoulder may be risky. I only use 15 pounds but no
>matterwhat i do not want to take any chances. There are other
>ways to work the hamstrings.
Are you sure you're talking about deadlifts? You don't put the bar behind your shoulder when doing deadlifts. Pulling a bar behind the neck when doing pulldowns, and putting a barbell behind the shoulders when doing squats and lunges can be tough on the shoulders, especially if your ROM is limited (or strength in the full ROM). You can remedy that by holding dumbbells in front of the shoulder (bring the dumbbells up as if doing a hammer curl, then continue the movment until the bells are right in front of your shoulders).
You might want to try to find a copy of "The Seven=Minute Rotator Cuff SOlution" by Jerry Robinson. There are a lot of excellent exercises, as well as cautions against which exercises to avoid (like upright rows and Arnold Presses) to avoid rotator cuff problems.
>take any chances. Also i read that putting a barbell behind
>the shoulder may be risky. I only use 15 pounds but no
>matterwhat i do not want to take any chances. There are other
>ways to work the hamstrings.
Are you sure you're talking about deadlifts? You don't put the bar behind your shoulder when doing deadlifts. Pulling a bar behind the neck when doing pulldowns, and putting a barbell behind the shoulders when doing squats and lunges can be tough on the shoulders, especially if your ROM is limited (or strength in the full ROM). You can remedy that by holding dumbbells in front of the shoulder (bring the dumbbells up as if doing a hammer curl, then continue the movment until the bells are right in front of your shoulders).
You might want to try to find a copy of "The Seven=Minute Rotator Cuff SOlution" by Jerry Robinson. There are a lot of excellent exercises, as well as cautions against which exercises to avoid (like upright rows and Arnold Presses) to avoid rotator cuff problems.
You don't have to put the weight across your shoulders to do squats and lunges. I rotate how I hold weights just to make sure I'm not overstressing something particular.
I'll try to describe these positions, but anyone who can do it better, please step in!
For squats, I hold dumbells in front -- choose the appropriate dumbells for the total weight you want, then cross your arms in front of you to place the weights near each shoulder. Or don't cross your arms and hold the weight near each shoulder (this position bugs my shoulder so I don't use it). Another variation is to hold the barbell in front of you near shoulder level. For this, you cross your arms but then hold them parallell to the floor -- that is your arms go out from your body. You use your hands and high upper arms to balance the bar. This is ungainly for me, but I've seen others use this technique to good effect.
For plie squats, you can hold a single dumbell in both hands and place it centered in front of you, letting your arms hang down. Cathe does this in some workouts.
For lunges, you can hold dumbells at your side. Just pick up the appropriate dumbell size and leave arms hanging at your side. Cathe does this in some workouts.
I'd run all this by your PT just to make sure these are safe for YOU. Your PT may also have other ideas that would help.
Eileen
I'll try to describe these positions, but anyone who can do it better, please step in!
For squats, I hold dumbells in front -- choose the appropriate dumbells for the total weight you want, then cross your arms in front of you to place the weights near each shoulder. Or don't cross your arms and hold the weight near each shoulder (this position bugs my shoulder so I don't use it). Another variation is to hold the barbell in front of you near shoulder level. For this, you cross your arms but then hold them parallell to the floor -- that is your arms go out from your body. You use your hands and high upper arms to balance the bar. This is ungainly for me, but I've seen others use this technique to good effect.
For plie squats, you can hold a single dumbell in both hands and place it centered in front of you, letting your arms hang down. Cathe does this in some workouts.
For lunges, you can hold dumbells at your side. Just pick up the appropriate dumbell size and leave arms hanging at your side. Cathe does this in some workouts.
I'd run all this by your PT just to make sure these are safe for YOU. Your PT may also have other ideas that would help.
Eileen