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Thread: shoulder rehab

  1. #1
    FruitStreet is offline Junior Member
    Join Date
    Nov 2019
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    Default shoulder rehab

    Had Frozen shoulder, as a result of not exercising and sitting inforont of a computer for the lat 15 years in a row

    SO one day I wake up with waht I self diagnosed as frozen shoulder, thanks internet. Anyway I started rehabbing my should and have been rehabbing for about 7 months

    Mostly by doing arm circles I did get a masaage one time and i found the knots to be in my lats traps and back as well as the shoulder pain

    Now I just started Street Workout 2 weeks ago. Yesterday I did max pulls and felt some pain in my shoulder last night

    But I woke up this morning a little stiff but pain free, I am going to continue the arm circles but take it a little bit more easy

    I am glad I have a few days to rest my shoulders, as today is legs and then sunday is skill,

    I am a complete beginner, I am doing the Mad Skills Workout from the Street Workout Book

    I will be writing a blog too about it

    Street Workout

    Basically this long post is to say I am glad I have a couple days to rest my shoulder
    Lets do these reps

  2. #2
    GeoffreyLevens is offline Senior Member
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    Sep 2010
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    Congratulations on your D.I.Y. motivation and success!!!

    2 Suggestions: 1) daily do dead hang from pullup bar. Hang as long as you can, rest, repeat for running total of 2 minutes. Cures most shoulder ills 2) Find sports massage therapist or similar will versed in trigger point work and turn them loose on your shoulder(s). I've seen miracles from that.
    FruitStreet likes this.

  3. #3
    Chris Hansen is offline Senior Member
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    I wonder if something that targets the low traps and rhomboids might help? Those muscles tend to get weak and loose from a sitting lifestyle. Something like face pulls, Dan John's bat wings exercise, YTWLs, Blackburns, band pull aparts or something like that. Google can provide better descriptions than I can.

    T-spine mobility is another thing that affects shoulder health.

    I'm not qualified to diagnose anyone but those are things that have come up in my own experience.
    GeoffreyLevens likes this.

  4. #4
    FruitStreet is offline Junior Member
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    Nov 2019
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    I am going to google and try all the shoulder rehab things I can. thanks for the tip on the hanging from a pullup bar

  5. #5
    GeoffreyLevens is offline Senior Member
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    Should have mentioned, the dead hang from bar is really aimed at curing and preventing impingement. Huge issue for me but maybe not so much for you. Still a good thing to do as it decompresses spine and gives an extra work out to your grip

  6. #6
    FruitStreet is offline Junior Member
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    Nov 2019
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    The dead hangs are working, and so are the shoulder stretches, I found out that I just had weak mobility, from not moving my shoudlers

    Now doing street workout
    Chris Hansen likes this.

  7. #7
    FruitStreet is offline Junior Member
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    Nov 2019
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    So today I came to surprise that I had full ROM in my left/injured shoulder. A couple weeks of dead hangs on a bar worked!!! I was doing pronated grip dead hangs, today I switched to supinated grip dead hangs for two minutes total.

    Anyway during warmup I did my usual arm circles and realized I had full ROM. The tension really realsed in the lat, that most of it was

    Stretching really helped, the stretches from next level strength really hepled

    I will continue to do more stretching and dead hangs, I will be focusing mostly on shoulder exercises

    Going back to lower progressions as well as I just finished the first four weeks of bodyweight training
    Last edited by FruitStreet; 11-29-2019 at 05:42 PM.

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