Exercise and technique for rotator cuff injury

[Zave]

I expect this has been covered before, so apologies for not doing a proper search.

I've read with interest a previous thread regarding carrying out bench press with a narrow grip to avoid damaging the rotator.

I did mine in about 3 years ago after doing years of elbows out dumb bell press. Although I had physio and rest more, the pain still comes back and I've never been able to lift what I used to.

I've now cut out wide grip db presses in favour of the narrow grip bar bell presses and it seems to work.

I also like to do db flys and db shoulder press. Should I substitute these exercises for any others so not to inflame the rotator?

Thanks for your help.

 

[Biggly]

No, they're good but I'd suggest you actually work on the rotator itself with some very light cuff rotations.

It gets poor blood flow so needs a bit of stimulus to really heal. Try an empty bar, see how you get on. If no DOMS after a day or two add a little half pound donut each end of the bar, try again. Then creep the weight up.

To help avoid injury while still hitting it hard, do a light weight but with a very slow descent, just one set of about 6 reps. That should be enough to get it a little bit sore and get the blood and nutrient into it.

If you just wait for it to "heal" you'll forever worry about it - and should do, as they're a real bitch when hurt. So get proactive and build the thing up a bit.


My 2 cents



B.

 

[Witchblade]

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