cuff exercises,pnf,stretching

[mike27]

hi all

what are some rotator cuff exercisers i can do?

I have a client with 1 shoulder average condition and the other shoulder has very limited ROM. only goes slightly above shoulder height

even no weight exercises may help, shoulder circles forwards and back.

also, for general exercisers (yeah i cant spell) what can i do?

front raise and side raise is ok, but no overhead pressing. upright row should be good, but wont go full rom with elbows up.

also after ideas for pnf and normal streches for full body.

got a link to a good pnf stretches poster? and standard stretching. im looking for a comprhensive one please

to help lower back pain

[ThePman]

What's limiting his ROM? I'm assuming injury but details?

How does his upper back strength test (looking for rowing or preferably inverted/fatman row here)? What kind of ROM does he get on a sleeper stretch?

Leave upright rows out. Those are a minefield for any shoulder problems even if there's no acute pain.

For lower back pain look to tight hip flexors and piriformis along with hamstrings.

PNF stretching is easy -- stretch, contract, stretch, repeat until ROM is restored (unless you're looking for Siff's PNF patterns, in which case buy a copy of Supertraining).

[mike27]

good shoulder has had surgery and fine now, full rom

other is from frozen shoulder, very poor range

just looking to increase rom,strengthen the bad shoulder.

yet to test strength on any exercises. just going to start light and see how it goes

for the lower back pain.. i was going to do those trunk rotations on a mat and stretch his hams.

foam roller anything?

[Snatchy McClean]

I recently injured my rotator cuff, expected recovery time 8 - 16 weeks.

My rehab went:

1.Thyraband (yeah it felt a bit gay at first) internal and external rotations every day

2.Thyraband / light arnold presses every other day

3.Plyometric push ups / flag push ups / medium arnold presses every other day

...along with mobilisation by my physio and lots of stretching.

My personal though is the plyo press ups and arnold presses were extremely helpful for getting through it.

...after 10 weeks I am back into my sport and all lifts. Admittedly I have lost a bit of strength in the clean and press but it will build up again pretty fast in theory.

I'm generally a barbell addict so have also switched to dumbbells for a few things to give a more natural path for the shoulders.

...also foam rollers rule.

[Dalton1]

Stretching exercise is good i think, i don't know much about that but

my friend get good results with that exercise....

[cantygirl]

If you have access to a cable with mid height adjustment, the same lateral/medial rotation exerise works well here, I find keeping the elbow tucked into the waist is a little easier to achieve. Frozen shoulder takes a long time to sort out, my client had best results from PNF stretching and foam rolling, but still the going was slow.

[mike27]

anyone got some good links to stretching routines/programmes?

foam rolling routine?

Just had an MLD done and need to work on my stretching of my legs.

added new leg day routine to my training which shud help :?