how can i elminate or reduce shoulders from chest

[musclehead123]

about 4 weeks ago I messed up my shoulder, i got an unofficial diagnosis of an impringed rotator cuff. This happened as I was doing bench press, i let my elbows flare on a heavy set. Anyways I want to train my chest where I can eliminate or reduce the use of my rotator cuff. Is this possible? If so please tell me some exercises.

[tiramisu]

DON"T DO IT YOU'LL BE SORRY :)

If your tendon is swollen and is scraping in the ac joint then you are just going to make it worse by continued movement. You need to get the swelling down. There's not enough room in there with a swollen tendon.

It's usually the supraspinitus tendon that's the culprit in an impingement scenario. You can see why in this picture.

http://www.mountnittany.org/assets/images/krames/54513.jpg

Step 1 - RICE - Rest Ice Compression Elevation
Rest - 10 days no overhead or bench.
Ice - 3 times a day 20 minutes
Compression - http://www.youtube.com/watch?v=Q69f0YHcwjs
Elevation - Shoulder above heart when sleeping and for goodness sake don't sleep on it.

Step 2 - MEAT
Week to 10 day and then ongoing with step 3
Mobility -
Exercise -
Here's a medium gay video that covers the highlights http://www.youtube.com/watch?v=eznYUuwRCqc

I'd add shoulder dislocates (broom stick exercise) as well.

Analgesics - Ice, Rub A535
Therapy - self massage with your hands and the old tennis ball against the wall to work out any adhesion/trigger points.

Step 3 - Follow the Bill Starr rehab protocol

Or just keep inflaming the tendon until it starts to tear itself against the Acromion joint and you start getting bursitis to go with your tendonitis. It's especially fun if you can manage to get frozen shoulder or the tear becomes large enough that arthroscopic surgery is the only solution :)

Just saying.

Shoulders are a fussy joint. Very high mobility and very little room between the AC joint and the shoulder socket for swelling.

[O-Train]

I think rotator cuff impingement is normally a chronic condition. If the injury came from one set of bench press than it would be acute and more likely a tear. Did you go to a GP or a Physio or?

[musclehead123]

I think rotator cuff impingement is normally a chronic condition. If the injury came from one set of bench press than it would be acute and more likely a tear. Did you go to a GP or a Physio or?


A buddy of mine is a physio therapist, thats why i said unofficially, mainly because he didnt write anything in a file. He did say because its not hurting in such and such motion that its not a tear. He gave me a few exercises to do. I did those for about 2 weeks and incorporated some more that I read about on the internet after that. I haven't done any bench or overhead pressing in about 4 weeks. He did say its going to take about 6 weeks for full recovery.