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  1. #1
    bgun is offline Junior Member
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    Jan 2012
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    Default Rotator cuff healing with pushups

    I've been doing a routine mixed of some gymnastics moves and CC moves and I have some issues with my rotator cuffs. I can do vertical pushing movements ( handstand pushups ) without any pain but when I do horizontal pushing ( pushups, bench press ) my rotator cuffs get really irritated afterwards. It is not a muscle soreness, it is a pain in the joint. I have the strength to do 6-7 close pushups but even when I do 8-10 half pushups my rotator cuffs gets irritated. What is a good approach to heal my rotator cuffs? Should I do about 5 half pushups and feel a very little, sweet burn in the shoulders? Or should I do wall pushups and never force my shoulders ? Thanks in advance...

  2. #2
    Chris Hansen is offline Senior Member
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    I'm currently recovering from something similar to what you describe. In my case, it was stabilizer muscles that weren't doing their jobs. Some time spent with an FMS certified physical therapist did more for me than all the years spent trying other stuff and seeing other experts.

    You might start by making sure your middle and lower traps, and lats are doing their job during pushups. Also, upper trap dominance is common enough. I'm not an expert or qualified by any means but your problem sounds similar to mine and that's what helped me.

    The nice thing about wall pushups is they give you a chance to really pay attention on your positioning and what's going on in the shoulders. They might be worth trying just to see what you can learn through careful observation.

  3. #3
    Fat Rex is offline Junior Member
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    I was doing GTG (performing 5 regular push ups and 5 handstand push ups every hour during my work day (8 hours/day). This equated to 40 push ups and 40 HSP/day. I did this for 6 weeks. My right rotator is now really painful. I have stopped all exercise. Not sure if GTG is responsible or not. Perhaps not sufficient warm ups?
    My rehab consists of Indian Club workouts (Ed Thomas), shoulder stretches with resistance band, and strengthening the rear deltoids
    with reverse dumbell flyes. If you develop the front deltoid only, muscle imbalance will occur and those front delts will pull your shoulder out of alignment. Don't neglect the rear deltoids. Look up rotator rehab exercises on You Tube.
    I supplement with a systemic enzyme called Exclzyme. This eats inflamation up....its fantastic.

    Hope this helps.

    What you think about...you do. What you do...you become.

  4. #4
    DrJAG2 is offline Senior Member
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    I had been diagnosed with rotator cuff tears in both shoulders and had surgery on my right one. Pushups for years were painful. Worked with an FMS-certed PT who taught me to activate my lats and anterior serratus when doing them, and now no pain. It's awesome.

  5. #5
    Jeff is offline Senior Member
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    I had rotator cuff surgery on my right shoulder. The doc who fixed my right shoulder is sure that my left shoulder only has impingement and he shot it up.

    I have been working through the pushup progressions from CC. I would really rather do ROP. When I think my shoulders can take it I will make the change.

    Anyway. something that seems to help me. When doing pushups, if I think about pushing the ground away from me, it is hard to keep my shoulders packed, as I tend to push my shoulders away from me as well. But, if I think about holding my shoulders back and then rotating my shoulders, and letting everything below my elbows do what they want to do, the movement is pain free. Do, don't think about pushing away, think about rotating the shoulders.

  6. #6
    Chris Hansen is offline Senior Member
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    During pushups, it help me to think of drawing my elbows towards my heels. That helps me turn on the lats and turn off the upper traps.

  7. #7
    dkennedy1001 is offline Member
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    Dennis on another thread on here gave me this tip below and ever since then my shoulders are fine after pushups and they used to be a bit sore. I definitely think having my hands not under my shoulders and too far apart was my main issue (even though it felt most comfortable wider apart) and now my triceps take most of the force not my shoulders.

    "Hands shoulder width apart and fingers spread wide and slightly pointed inward. From Naked Warrior you "corkscrew" your shoulder into the socket by "spreading the floor" outward with your fingers. Grip the carpet/floor with the fingers. I find that if I do not do them this way I am prone to shoulder injury."
    [COLOR=red]CC Start Date:[/COLOR] 23rd June 2012
    [COLOR=red]CC Progress:[/COLOR] Squat step 10, Leg Raise step 5, Pushup step 5, Pullup step 5, Handstands step 3

  8. #8
    jason10mm is offline Member
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    I had a lot of shoulder issues and some old tears (mostly from bench pressing) and I attribute a lot of my current good shoulder health to doing turkish get ups (and avoiding the bench press). Those exercises really work shoulder stabilization. Learn how to pack the shoulder and stick to good form. I know right away if I work to failure and get sloppy, I'll have a bit of a shoulder twinge for a day or so.

  9. #9
    jlq
    jlq is offline Member
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    My suggestion is to do the CC progressions from step 1.

    When I started CC, I couldn't throw a ball even lightly without pain in my right shoulder. Now, a year later (I'm on step 3, going slowly), I can throw with fair force, pain-free. All I've done was CC, once a week with strict form. I'd probably be a little farther along, but had a couple of episodes of being sick and/or falling off the wagon.

    Jerry

  10. #10
    md corral is offline Senior Member
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    Quote Originally Posted by bgun View Post
    ...I have the strength to do 6-7 close pushups but even when I do 8-10 half pushups my rotator cuffs gets irritated. What is a good approach to heal my rotator cuffs? Should I do about 5 half pushups and feel a very little, sweet burn in the shoulders? Or should I do wall pushups and never force my shoulders ? Thanks in advance...
    Great thread! What about doing Step 2 or Step 3 (kneeling pushups)? Did you take your time to get through those progressions?

    There are some really good cues here.

    Quote Originally Posted by Jeff View Post
    ...But, if I think about holding my shoulders back and then rotating my shoulders, and letting everything below my elbows do what they want to do, the movement is pain free. Do, don't think about pushing away, think about rotating the shoulders.
    This seems to help me. I'll try it with my CC pushup workout/ practice tomorrow and get some work and reps in with this cue. I notice that it happens to strongly activate my lats and anterior serratus (in line with DrJag2 mentioned).

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