mikeman

hey can someone post a picture of this excersise

-mke

big an rich

Fantastic stuff, I've been doing this over the last 2 days with a snooker cue (not quite as long as a broom handle but fine for me) and I thought I had the worst shoulder joints going but I can do this no problem and it feels good! I used to wake up with a sore right shoulder, I had physio a few years back and this sorted it but every now and then it feels tight, not no more I say

SgtUSMC

I tried these today while I was at work. Could only make it to 31. 50 here I come

sdmlsu1

I must have some computer issues. I can't see the pics on the shoulder exercise or the pics on the stretching exercises. Any ideas?

RobertF

Thanks for keeping this around so long and making it a sticky. As I'm late to read this.

I have gotten pretty chronic with rotator cuff injuries and impingement over the last 10 years and developed a bad case of office workers slouch. It has generally ruined most of my successes with weight lifting in the first year. I've only stuck with lifting into the seond and third year once during this period

l have done most of the basic exercises and minor stretches for the rotators with not much success.

I just tried this exercise and after 30 or 40 light slow reps my shoulders felt nice. I'm thinking that a few months of easy stretching like this combined with the old rotator cuff exercises might actually bring things into to some semblance of balance.

I couild be entirely wrong of course but my shoulders felt a lot better after the stick stretch than before it.

I really hadn't ever considered that the imbalance in flexibility could be as much (or more) of the problem as the imbalance in front to back strength.



Thanks,
Bob

Mitsos

Great read...gonna have to give this a shot as my shoulder have been giving me issues for a while now.

Tight Five

When I sit down the lounge in front of the TV to do some watching I, like most guys, stick my hands down the front of my pants a la Al Bundy. 100% of the time this is satisfying to me. I have no stats to prove the 100% efficacy apart from my own experience.

Should I undertake some form of PhD study to quantify and qualify the feelings I get or should I just do it because it works and feels OK?

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"My methods arent for the weekend quarterback and they sure arent for the beginning lifter, they never have and never will be. This is for hardcore bodybuilders ONLY, lets get that straight right here and now" - the Kayser Soze of bodybuilding
My wife holds bands tied around the head board...then I pull on her hips. It still doesn't work well but I like the view - Future 6 October 2008

StringerBell

I'm new around here, been lurking for a while. My shoulder has recently acted up and I've been doing the stretch with a hockey stick, which has helped tremendously. I was able to overhead press Monday without any pain, however, horizontal pressing is another story. I did some close-grip bench, was able to work through it, but it was definitely painful. I thought it was kind of strange that the vertical press would be pain free, but the horizontal not so much. Any thoughts? Much appreciated.

-Stringer

NewLifter4DC

Stop doing the DC Stretch for now. Do some shoulder prehab exercises:
Facepulls
Overhead Band Pull-aparts
Push-up Plus
Dip Shrugs
Dumbbell Press Plus
Overhead Shrugs

Do 1-2 of these exercises each training session and 2-3 weeks. Do 1-2 sets of each exercise for 15-20 reps.

After that, see if your numbers on the horizontal pressing have improved. If they haven't, then I suggest you go meet a doctor. If they do improve, lay off the broom stretch and continue to do the prehab work.

Are you warming up correctly? Mobility drills, etc?

__________________
The promotion of the training methods used by drug-assisted and genetically giften men wreaks havoc, despite these men being presented as demigods in the bodybuilding world. Sure they have inspired millions, but at the same time they have misled millions; and their "intruction" has robbed millions of people of the best training years of their lives.
-Stuart McRobert

StringerBell

Thanks a lot for the reply, man, appreciate it. I've just added in some face pulls and external rotations before training. I'm supposed to train chest/back today, so I should get a good idea of how the shoulder is.

As to the horizontal pressing numbers, I was able to improve my lifts, just some pain in the shoulder. I was thinking this could just be some sort of imbalance with having more horizontal pressing versus pulling, as my triceps movements are both pressing movements.

Just curious as to why I should discontinue the DC stretch?

NewLifter4DC

..Because the DC Shoulder stretch might be causing the problem. Or it might not. If you take it out of the equation you'll know for sure. Perhaps its a press vs. pull argument.... but if you cut out the DC Stretch and if your shoulders feel better with all the prehab work being done after each workout, you will know what is the real problem.

Good Luck

__________________
The promotion of the training methods used by drug-assisted and genetically giften men wreaks havoc, despite these men being presented as demigods in the bodybuilding world. Sure they have inspired millions, but at the same time they have misled millions; and their "intruction" has robbed millions of people of the best training years of their lives.
-Stuart McRobert

StringerBell

Thanks bro.

Hornydanhorn

Hi everyone, jus joined this. about a year ago i tore my RC hittin the weights and after many scans and tests they decided to operate on me (8 weeks ago i had the op) but when he opened me up he found my shoulder socket worn and damaged which was due to numerous dislocations which i didnt even know i had!! (they reckon it was popping in and out quickly which would explain some shootin pains i had evey so often when i was workin) they ended up repairing my RC and have put metal anchors in my socket which apparently will NOT give me any long term restrictions. does anyone have any help on exercises which i could could now to help tone me back up because ive lost everythin :-( i see a physio 1 a fortnight but all she does is help wiv flexibility. any help would be much appreciated!! cheers
Dan

GedM

I dislocated my left shoulder for the first time a few days ago, whilst loosing control of a heavy dumbbell doing millitery presses.
Is this a recommended exercise as part of my rehabilitation I'll be starting in a few weeks, or should I avoid this in case of redislocation?

Thanks

NewLifter4DC

Do not do this if you have had shoulder dislocations. Bad bad idea.

__________________
The promotion of the training methods used by drug-assisted and genetically giften men wreaks havoc, despite these men being presented as demigods in the bodybuilding world. Sure they have inspired millions, but at the same time they have misled millions; and their "intruction" has robbed millions of people of the best training years of their lives.
-Stuart McRobert

worldtripper

Thanks for this, my shoulders were very inflexible, but i have been doing this for a week now and noticed improvement.

mthomps5

i have had a screwed up left shoulder for over a year. I have been doing this stretch for about 3 weeks and my shoulder pain is completely gone. A god send is all i can say

Doggcrapp

glad to hear it mthomp--congrats

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Doggcrapp

hey i just saw these photos today at the bottom of this guys blog

http://www.blogas.lt/Linas/

this guy is right on the money with those photos

Job well done!!!

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ed515

awesome find. it's way easier to visualize the movement with pics. thanks for all the info.

crazyray

hello everyone, first post here...

about 4 months ago, whether it be from lifting heavy, or playing sports, or whatever else... i started to develope pain in my left shoulder.

i didn't go to my doctor right away, because as far as things went... i had NO pain in daily activity. the only time i had pain is when pressing chest or shoulders. minor in flat, and as my shoulder angle increased, the pain would get worse.

anyway, met up with a buddy of mine who competed NPC in the tri-state in the mid 90s. after moving my arm around in a bunch of different positions, he ruled that i had bad tendonitis of my supraspinatus tendon. he reccomended me to a good friend ART guy.

went to the ART guy, and my left shoulder was really weak when testing it. in addition to supraspinatus tendonitis, my intraspinatus was also really inflamed. did a bunch of active release sessions, shoulder strength came back 100% but there was still pain. still haven't been able to do any kind of chest pressing or shoulder pressing.

so in my searchings of the internet, i stumbled upon this thread. while i am due to have an MRI done sometime next week, in the meantime the last two nights i've been doing this exercise. looking into getting some menthol rub as well.

the reason WHY i believe its only tendonitis and not a partial RC cuff tear is the tightness that comes along with it. even so, if its not a deep tear, i'll get reccomended PT... so i figure i have nothing to lose and everything to gain by giving this a run until i get the MRI done.

it takes alot for me to stay away from the rack to "test" the shoulder, so i'm hoping that just posting in this thread will be a way for me to JUST do the shoulder dislocations...

hopefully it works, the time put into this

-ray

lild

will def give it a try.

OptimusPrime

Hi all,

Just joined up after reading this interesting thread. I've had pain in both shoulders (anterior deltoid/rotator cuffs) while doing any kind of benching. Flat bench in particular is a killer, especially at the bottom of the movement. After many physio treatments it turns out I've built up a lot of scar tissue in both shoulders after benching heavy for so many yrs. My symptoms are similar to yours Crazyray - has this stretch helped you out? My front delts are really inflammed after benching for 2-3 days.

I have some ART treatment booked this wk. Will let you know how it goes & will give this exercise a try! Not been able to bench heavy without massive shoulder pain for the last 6-12 months!

Thanks for a great thread!

crazyray

ART is good, this stretch is better

the first time you go to ART you will literally hear a saran wrap sound when they are breaking up the scar tissue

as of now, its been 8 or so days

the pain has come down significantly, but i still feel it. the stiffness hasn't gone away as fast. but this is how tendinitis works. firs the pain subsides, then as you get closer to 100% you start to lose the stiffness that comes from inflammation (someone surely correct me if im long)

my best guess is that i have some sort of impingement that is slowly starting to be reset due to the RC shoulder dislocation stretch

ive been doing a bunch of other stretches, and some RC exercises along with scapular retraction.

ScottMcDonough

If you plan on DC training drop the flat bench, your shoulders will thank you.

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