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Thread: Weak Shoulders

  1. #1
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    Default Weak Shoulders

    More specifically a weak rotator cuff. My shoulders never grew together properly. Even saw a specialist when I was about 16 about it. Pretty much told me it would either fix itself by the time I turned 21 or it wouldn't. Its not as bad as it used to be, but its still not great. What excercises would help me out do you think. Shoulders are pretty weak on any excercise where I have to lift them vertically from a standing position. Would appreciate the advice.
    It's not that I can't stop. It's that I won't stop

  2. #2
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    #1 by fat -- internal & external scrapular rotation ( JOBE)
    lat raises
    front raises
    pull downs
    chin ups
    pull ups
    pull overs
    plate raises
    wide grip pushups
    inclinde bench (slightly)

    I tore my pitching arm rotator cuff in hs really bad. couldnt drive, or even carry a book bag on it for a good few months. my senior year i felt the pain coming back slowly, so i took 16 adviil a day for the 2nd half of our baseball season via my trainers advice, lol.

    http://www.bodybuilding.com/fun/exer...scle=Shoulders
    Last edited by jiritt0; 06-10-2006 at 10:10 AM.

  3. #3
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    Quote Originally Posted by jdiritto
    #1 by fat -- internal & external scrapular rotation ( JOBE)
    lat raises
    front raises
    pull downs
    chin ups
    pull ups
    pull overs
    plate raises
    wide grip pushups
    inclinde bench (slightly)
    Pullovers,pushups,chinups,pulldowns all put extra stress on the RC I wouldnt do them if you have a weak RC

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    : it wont get stronger if you dont work it :

    start light and slowly increase weight so your rehabbing + developing the cuff

    if its very bad pain to begin with, get therabands ( i have like a dozen different colors/resistence levels from when I did therapy)

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    and for your shoulders not growing together, that is not an issue. my shoulders dont align. you can feel a huge differnce in them at the front of my collar. my left shoulder looks like this -- and my right shoulder more like this \

    years and years of pitching does that.. they told me its normal and somewhat beneficial for the throwing motion, lol.

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    ya i got the theraputic bands from the physical therapist I saw about it. They helped a little bit but they haven't really done the trick. I will try out some of your suggestions and see how they work out as time goes on. Thanks!
    It's not that I can't stop. It's that I won't stop

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    So is the long term goal strength or size ?

    If strength:

    I'll let Ddawg answer... he is the f'ing MAN

    If size:

    - 8-12 rep range
    - Bands for active recovery
    - F*** strength.... no max lifts needed.

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    Quote Originally Posted by jdiritto
    : it wont get stronger if you dont work it :

    start light and slowly increase weight so your rehabbing + developing the cuff

    if its very bad pain to begin with, get therabands ( i have like a dozen different colors/resistence levels from when I did therapy)
    I still wouldnt do them period. I would rather do Barbell Rows for lat workouts

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    I have these Reebok bands level 3, and I'm sure there's better ones out there.


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    Would like them bigger and stronger.
    It's not that I can't stop. It's that I won't stop

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    Quote Originally Posted by tizzyistrippin
    More specifically a weak rotator cuff. My shoulders never grew together properly. Even saw a specialist when I was about 16 about it. Pretty much told me it would either fix itself by the time I turned 21 or it wouldn't. Its not as bad as it used to be, but its still not great. What excercises would help me out do you think. Shoulders are pretty weak on any excercise where I have to lift them vertically from a standing position. Would appreciate the advice.
    I had a similar prob in the past when I was 1st starting out with incline DB press and shoulder press. My shoulder would "slip in joint" . . . I would get the weight up and then my my arm and the DB would fall past my head . . . a little disconcerting. Fortunately, I never got hit by the weight and I never tore any of my SITS muscles but damn I had a sore shoulder for a few days. I agree w/ JD on the internal and external rotations as those helped at me greatly in the beginning. Then, I slowly added in other shoulder exercises. Being particularly careful to up the weight slowly and not do reps too fast so that my form suffered. If your shoulder feels unstable when you are doing a particular lift I recommend listening to your body and (1) make sure your form is correct (2) consider lowering the weight so you are not overloading the muscles and tendons or (3) if neither 1 or 2 helps skip that exercise until your shoulder gets stronger and you do not feel akward. No need to put yourself at risk for an unwarranted injury and delay your progress even more.
    Disclaimer: While I have an M.D. the views I express are not to be taken as medical advice under any circumstances. Please check with your own doctor if you want medical advice as he/she has access to your info and can provide the most accurate advice.


    www.pubmed.gov . . . gotta love it

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    Yeah I never tried goin for broke on max presses when my shoulders sucked. Fish and flax oil before the gym seemed to really help lubricate things. Just kept the rep range between 8-12 like pu suggested and things got better over time. Military presses and bench shouldn't be much of a problem once you get your shoulders pumped.

    Good luck, man. Lots of good advice given so I think this should keep you busy

  13. #13
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    Here are a few that we prescribed individuals at our physical therapy center.

    http://familydoctor.org/265.xml
    http://www.bodyresults.com/E2RotatorCuff.asp
    http://www.orthoassociates.com/shoulder1.htm

    As a person who has had 3 oerations on my shoulder I can atest that these work.

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