Favorite shoulder rehab

[aiasthewall]

Anyone have favorite shoulder rehab beyond the usual therband external/internal rotation stuff? I had a shoulder separation recently (at least assuming that's what it was...my AC joint on my right shoulder was protruding a lot, with pain all around that area), and am looking for some exercises to set the shoulder. There is too much stuff of youtube, difficult to separate the wheat from the chaff.


Thanks again!

[everything]

hmm wow, there are PTs on the board who may be able to respond. I was thinking lately if you can do two exercises: 1. shoulder "dislocates" and 2. "halos" with a KB, those are pretty good for shoulder mobility and stability, assuming your shoulder is in good enough shape to do them. Not sure what happens when you should be doing rehab.

[fuga]

I'd be interested in what folks recommend as well.

I have the same issue in the left shoulder, but the doctor after an Xray and physical exam suggested that it was osteoarthritis.

I'd love to get some exercises to correct this if possible.

[I-mon]

Hey guys. I'd recommend starting with these ones to improve the movement and stability of the scapula, which will take a lot of the stress out of the rotator cuff muscles.

Wall extensions (great for activating all of the posterior shoulder muscles, external rotators and releasing tension or impingements from the thoracic outlet):



Scapula pushups:



"Active hangs":



For the first one you need to keep the whole forearm and wrist pinned to the wall the entire time, the up-down movement is only within the range that you are able to keep the whole forearm pinned to the wall. Try it, it looks easy but for the first few months it's a killer exercise for many small muscles of the shoulder.

Scale the other two exercises back according to which stage of rehab you're at. Do the pushups on your knees, with legs wide, then legs together. Do the hangs with the feet touching the ground in the beginning.

The movement Akuzawa does at about 1:30 in this video is great as well for waking up and releasing tension from the rotator cuff muscles:



And then chuck in some cuban rotations, without weight at first but then gradually building it up:

[aiasthewall]

Amazing, thank you I-mon. I will work on those and see what happens. First time I have really injured myself so it was a bit unnerving. Fuga sorry to hear about your shoulder. It's no fun.

Thanks again!!

[wiesiek]

adding some herbs treatment may help too /herbs for removin` stasis, invigorating blood and veins extension/

[fuga]

Amazing, thank you I-mon. I will work on those and see what happens. First time I have really injured myself so it was a bit unnerving. Fuga sorry to hear about your shoulder. It's no fun.

Thanks again!!

Thanks, I-mon.

And aiasthewall, I'm always injured. I just rotate through body parts.

[Dmitri]

Thanks a lot, Simon! I'm definitely adding these to my morning "routine" (was doing some of them sporadically before, but I think I need to focus on my shoulder girdle specifically/with more intent.)
That wall one feels like it's gonna move some things around a bit in there...

Wishes of quick recovery to all injured.

And Pete, stop rolling with them crazy youngsters!

[fuga]

And Pete, stop rolling with them crazy youngsters!

Unfortunately, at this point, nearly everyone qualifies as a crazy youngster. The only guys older than me in the gym rarely roll anymore.

[grzegorz]

Favorite shoulder rehab: ba shi.