Rotator Cuff Exercises

[Memo]

Ive been doing RC exercises 4 days a week for a while and I was wondering if this is too much.

My routine:

Monday:
Face Pull
Prone Internal Rotation
Behind The Neck Band Pulldowns

Tuesday:
90 degree External Rotation laying on stomach
Side-Lying External Rotation
Straight Arm Standing External Rotation

Thursday:
1-arm DB Protraction
Prone Internal Rotation
Behind The Neck Band Pulldowns

Friday:
90 degree External Rotation laying on stomach
Side-Lying External Rotation
Straight Arm Standing External Rotation

Is this a recipe for disaster, should I only do 2 days a week? Ive been doing some kind of periodization, alterning bands and dumbells. Usually going high rep 15-20 on Tuesday and lower rep 6-7 on Friday.

[baza]

I was told a little bit more often is ideal... meaning light work every day or every other day.
On another note, I got Active Release Technique done on my shoulders last week, and the results were great. I hurt both shoulders about 8 months ago, and took a very long time to heal. They were about 95%, but my shoulders would still pop and crack of I move my arm around (like a windmill). After one treatment I had 100% movement and no pops or cracks.

[Memo]

I do not have any problems or injury.. no pain whatsoever even while heavy benching or overhead press.. I am not really doing that for rehab, but mostly to keep my shoulder from injury while doing BJJ training, armbars & kimora are very hard on the rc.

[tiramisu]

baza,

Can you describe what art on a shoulder entails? ... and what your actual injury is?

thanks muchly.


I've been doing light shoulder rehab pretty much every second day in combination with ice and compression. It's improving slowly. I find it mentally hard avoiding pressing. I can get a decent workout on the hammerstrength equipment but dumbbells and the bar are pretty much off the list for the moment.

If you are doing prehab I'd treat it like any other body part and work it progressively rather than treating it like an injury.

[baza]

I landed on my left shoulder playing football. At first was like a bruise on the top, felt like it was on the bone. Then once it faded I had rotator issues. Wasn't bad the left one, but just more so annoying.

The right one, also playing football, I got my feet taken out and landed on it, and it popped out. When I stood up, it popped back in. Then also had rotator issues with that one. Went to physio, which she basically just gave me exercises to do, the basic band ones. I took 2-3 weeks off from gym thinking that's all I needed, but it didn't help.
I only trained back (light, doing pull downs and stretching at the top bothered it), no legs (also sprained my ankle the same day lol). I did chest on the machines, again very light. But like I said, if I was to move my arm around like a windmill, it would get to a point where it would pop, please various other cracks along the way.

Now I'm not an expert on ART, but basically what he does is, he puts pressure on certain spots in the muscle, and then stretches the muscle. One with your arm our foward, and bringing your eblow into your side. Does this about 5 times, putting pressure on different spots. Then arm out, and bring elbow in to side, like a reverse side lateral raise. Then across the body, like a tricep extension. Then across the body and behind, pulling with the other arm.
I think what it does is help break up the scar tissues, by putting the pressure on and stretching.

I actually went for my back, as I strained it squatting (bad form when struggling), and just mentioned the shoulders. And they felt great after. It may not work for everyone, but it's worth a session or two to see.
Finally after about 5-6 months I started going a little heavier. Just did shoulders for the first time a few weeks ago. Still have a tiny bit of pain, not a lot, but I can notice it once in a while, but I'm also being paranoid. B

[Memo]

baza,



If you are doing prehab I'd treat it like any other body part and work it progressively rather than treating it like an injury.

So you think instead I should have maybe I should only do all my prehab on my shoulder day or maybe my day off. instead of 4 days a week?

[tiramisu]

So you think instead I should have maybe I should only do all my prehab on my shoulder day or maybe my day off. instead of 4 days a week?


IMO yes. The 4 days a week thing is good for making sure that scar tissue doesn't form while the muscle is healing and it gets blood in there to help the healing BUT if you aren't injured it doesn't make as much sense as 4 days a week isn't a great strengthening protocol.

[Memo]

I am quite worried to develop an imbalance between my external and internal rotators since BJJ has a high volume of overhead motions. I will lower the volume and focus on 2 days a week for a while