My AC arthritis/rotator cuff miracle cure

Discussion in 'Fitness & Nutrition' started by Buzz Killington, May 29, 2008.

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  1. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I won't bore anyone with the background, but in my log you can see I struggled with RC pain and severe AC pain which only ended with a big fat cortisone and lidocaine shot and a few weeks off.

    I started doing some shoulder rehab excercises but they seemed to hurt a bit too much. I did RC excercises religiously too.

    A month ago I got a bright idea and I have been lifting hard (chest and shoulders 3-4 times a week) without any more pain issues since that time.

    As a warm-up I take a 2.5 pound plate in each hand and gently begin to do my entire range of motion - arms extended, at sides, hi, low, etc. I then hold my arms out straight to the side and rotate them (that hits the RC lightly). After that I lean over and retract the good old scapula while I let my arms hang down to the floor and stretch for a few seconds. I keep extending my ROM gently and repeat this a couple more times, preferably while watching Univision.

    I then do a short variation of this in between every set, or every second set, depending on what I am doing, how I feel, and how heavy I am going.

    Just throwing it out there, YMMV, someone will probably point out that this will give you cancer and AIDS, etc. But it has worked for me.
     
  2. michael

    michael WELCOME TO THE GUNSHINE STATE

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    telemundo
     
  3. MaineSucks

    MaineSucks OT Supporter

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    congrats, you learned how to warm up your shoulder
     
  4. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Pretty much do that on every bench, back and shoulders day
     
  5. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    :dunno:

    I don't see anyone doing this at my Golds. I see people doing bits and pieces of similar movements.

    I thought it might help someone like myself :fawk:
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    my upper warmup is like


    Thoracic mobilization on tennis balls
    Side lying thoracic extension with rotation
    Push-up plus
    Dynamic blackburns
    Scapular wall slide
    High step with scapulo-thoracic rotation
    Lower trap raise
    Posterior capsule stretch
    Closed chain wrist extension mobilization
     
  7. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I'm hardly understanding those
     
  8. hootpie

    hootpie Active Member

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    my upper warmup is like

    windmills
     
  9. Skeletor

    Skeletor Guest

    most (if not all) of them are in the Inside-Out dvd by Mike Robertson and Bill Hartman. Well worth the $50.



    I'm kind of a dumbass and typically don't warmup that well. I do some forward shoulder roations followed by backward shoulder rotations, then pushups and face pulls for a set or two each. Scap pushups to finish it off and then I do warmup sets with my main exercise.
     
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