Shoulder Separation [Forum Archive]

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Shoulder Separation

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Posted by: WilliamB

In October of 2003 I injured my shoulder causing a second degree separation. After a year I am able to do most everything I could before the injury. I still feel that it may be slightly holding me back. What increase the "durability"/strength of my injured shoulder?

OH yea first post on this website. Very good advice on all the topics though. Thanks!

Posted by: P-funk

A second degrree shoulder seperation means that it may be a little tough for you to try and do anythign overhead (have you tried yet?).

Anyway, on your way to rehabing something like that you really want to work your stabalizers. I would start with things like protraction and retraction of the shoulder girdle.

Protraction- Lie on the floor with your hands pointed up at the ceiling. then, from there what you are going to do is flex your shoulder forward (elbows locked). If you can do that you can then move on to doing this exercise on a machine chest press. Same way, arms straight, elbows locked and just flex the shoulders.

Retraction- the opposite of protraction. this can be performed on a cable row or machine row. with light weight take the handles and all you do form there is squeeze you shouler blades together, adducting the shoulder blades (again, elbows locked).

T,Y, I's- These get their name from the way you look as you perfrom the exercise. Lying face down on the ground, to perform a "T", your arms are out at your side (at shoulder level), with palms facing down you are going to pinch your shoulder blades together, lifting your arms up off the floor. An "I" is perfromed in the same manner, face down on the floor, but this time arms are down at your sides, palms facing the ceiling this time, and you again are going to squeeze your shoulder blads together, raising your arms up. Lastly, "Y"'s are done with your arms up in a "y" shape above your head (lying face down on the floor). This time thumbs are facing up at the ceiling. Squeeze the shoulder blades again, raising arms up off the floor.

Shrugs- shrugs will help your your traps (stabalizers) as they elevate the scapula.

Doing these exercises will start to restrengthen the stabalizing muscles of the shoulder and shoulder girdle as well as prevent an danterior or posterior instability.

If you are comfortable with this then you can start bench pressing and doing some rows. Use pain to dicate your ROM, if you can't touch your chest on the bench then don't. When rehabbing people I usually have them place 3 or 4 towels on top of their chest and touch down to those. After that if you feel alright you can try overhead presses and pull downs/pull ups, again, using pain as your guide.

Posted by: P-funk

oh and welcome to IM

Posted by: WilliamB

Definently. Thanks for the advice. I have come pretty far with my recovery. I have nearly perfect range of motion. I can do everything in good form from bench press to military press. Building muscle to prevent future injury is my goal right now, along with an eray of other benefits of getting lifted.

Posted by: bludevil

PF, I just recently got diagnosed with severe tendonitis in my shoulder. Should I use the above mentioned exercises as well to rehab shoulder. Basically I can pull anything without pain but cannot push. I'm to cheap to follow doctors orders and go to rehab, when I can find out the same exercises here and do them in the gym. Just a side note - I've still been lifting (pushing exercises) but not heavy. I just deal with the pain.

Posted by: P-funk

Quote:

Originally Posted by bludevil

PF, I just recently got diagnosed with severe tendonitis in my shoulder. Should I use the above mentioned exercises as well to rehab shoulder. Basically I can pull anything without pain but cannot push. I'm to cheap to follow doctors orders and go to rehab, when I can find out the same exercises here and do them in the gym. Just a side note - I've still been lifting (pushing exercises) but not heavy. I just deal with the pain.

Well, his problem is a bit different then yours since he has an actual seperation and all you have in tendon inflamation (tendonitis).

What you need to do to solve your problem is simple really. it isn't what you want to hear but you need to lay off the presses for a few weeks (maybe 2-3) to allow for the inflamation to go down. Ice should also be your best freind, especially imdiatly following a workout.

As far as exercises go, lay off the presses and strengthen the stabalizers. Retraction and Protraction are good as are the T,Y, I's. Low rows and pretty much anythung for your back, rear delts and external rotators is okay. just don't do anything that will internally rotate the shoulder for awhile. Once you go back to presses use pain as your guide and work in a pain free range of motion. Ice post workout will also help.

Posted by: bludevil

Quote:

Originally Posted by P-funk

Once you go back to presses use pain as your guide and work in a pain free range of motion. Ice post workout will also help.

Man that sucks, but what I figured. I laid off weights for 3 weeks before seeing the doctor when he basically told me the same thing, lay off the pressing movements or anything that really involves the rotator cuff. As stated above, after 3 weeks I couldn't take it anymore and started working out again. From your quote, it's going to take awhile to press in a pain free range of motion, as I cannot bench the bar without being in pain. The last week I've sucked it up, and managed to do a couple of sets of 225 (huge ego buster not to be able to bench what you could just a few weeks ago). Sounds like I need to continue to lay off the heavy weights though. I guess legs will get hit mighty hard the next couple of weeks then.

Posted by: P-funk

yeah, it does suck. the only way to combat tendonitis is to rest and let the inflamation go down. You can still do back and suck, just no pressing. remeber to ice, that can really be a differnece maker. Also, an over the counter anti-inflam can help too.

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