5 DANGERS Of Shoulder Rehab Exercises With Resistance Bands

[jayluna75]

I just want to me clear on this... you're talking about shoulder rehab WITHOUT doing surgery right ? Or is this advice post surgery?

[krazykev00]

@jayluna75 It can be either

[jayluna75]

@krazykev00 I refuse to do surgery, pain has gotten so bad I can sleep at night. I cant do most upper body exercises, but being a Trainer I've gotten creative with what I can do and still hitting each muscle group. Question... when doing these workouts, is pain part of the process or it should not hurt ?

[krazykev00]

@jayluna75 by workouts I'm assuming you mean the exercises in the video? For rehab purposes you should not be feeling pain although you have to kind of judge for yourself here. For example, if you feel mild pain at first but it gets better as you go then I would say you're doing something that's helping. But, pain that gets progressively worse or just irritates the shoulder will only make it worse.

[vidiotxerox]

THanks, i do those mistakes. Good explanation.

[molly2221Lou55]

That was great, Kev. My problem was tear from a flat acromion, then a separated shoulder from a 1-point landing when a horse fell with me, not weight work or other extraordinary stress. The idea as the orthopedist explained it was to bulk up (strengthening incidental) muscle groups surrounding the joint so as to make it clear the rotator cuff and let it heal. Really worked, too, but wish I could find work to help the separated arm, which is weak and gets sore easily.

Thanks for sharing!

[Arctors3rd]

Helped a load :) Thanks

[arseniyonline1234555]

OMG THANK YOU!!!

[hunkyjelly]

Hi Kev, you brought up many good points but the only one i disagree with is that you cant do external rotaton exercises with a band. If people have a rotator cuff injury, they aren't going to do benchpresses, rows etc to strengthen it. Also even tho we don't use that movement in everyday life it still corrects the imbalance between internal and external rotation, plus it also strengthens the cuff anyway.

could you please suggest some other alternatives to strengtrhen the rotator cuff externally

[krazykev00]

@hunkyjelly , I understand your point and yes doing ext rotations with a band works to some degree however it is very minimal and does not transfer into functional movements well. What I've found works very well are: pulling variations, overhead pressing and diagonal patterns (D1, D2). Overhead pressing sounds odd but I've discovered that when teaching it properly it helps balance the rotator cuff without allowing dominance of either ext or int rotation. The pattern is what I look to train.

[chad121777]

thank you

[chad121777]

i cant sleep on my side or i would wake up in great pain. if i hold my phone to my ear my arm will get numb. my question is how long will it take for me to rehab back. im in construction so i would be out of work for a while.

[chad121777]

its been years and im pass just rehabing it. its 60% off the bone

[chad121777]

i tore my front delt a few yrs ago doing behind the neck shoulder presses 225lbs i have been dealing with the pain daily my shoulder is at 20% & it feels like 75% of the front delt is not attached & i kinda feel the pain in my bicept. Its definitely stopping my growth. i can bench 325, deadlift 600+, dumbell curl 70lbs. all with correct form. i played semi pro football & want to try my hand @ world strongest man. but im only @ 40% due to shoulder

[krazykev00]

@chad121777...it's possible that you're irritating your biceps tendon...the biceps can try to compensate for flexion of the shoulder if your front delt is still weak from the injury. the biceps is a very weak shoulder flexor however. You could get it checked out to rule any more serious complications/conditions out tho.

[agenthelios1]

@chad121777 Sounds like you need surgery my friend I tore my delt also doing presses also around 190Lbs. Post operative prognosis is pretty good. My Strength is around 98% in that shoulder. Exercising through this will only make it worse down the road. I can curl around 85Lbs 90 on a good day. and am close to you it seems in lifts.(You deadlift about 45 more than me). Take care of it brother or shit will get worse. Good luck trying Worlds Strongest! Take care and train hard !

[HooligannSTR]

Hmm.. I hurt my left shoulder while doing p90x over a year ago and it has healed for the most part, but there is always a cracking sound in both of my shoulders when move them around. The cracking is mostly painless, just really strange and happens on pretty much every moment in that external rotation exercise you show with the towel at 2:30. It cracks on internal rotation too. Should I continue those exercises even though my shoulders keep cracking or do you think I need a doctor?

[krazykev00]

@HooligannSTR

Typically I don't worry about crackling sounds that are painless...There are changes that the joints undergo over time and it's difficult to say but perhaps you have some minor arthritic changes happening...I would focus on reinforcing optimum posture...Also, keep in mind that the internal & external rotation exercises most rehab protocols focus on with bands are non-functional movements and I wouldn't worry about performing them

[HooligannSTR]

@krazykev00 Thanks for your response. I just used very small weights for those exercises. I do need to work on my posture and I think I need to strengthen my back and shoulders because having a strong chest and weak shoulders + back seems to have rounded out my back

[MyGreen2o]

Continued... My clavicle is elevated and just slightly floats. My shoulder is pulled forward like you mentioned, so I will work on the rear to align it. I was told that I may have burstis and possibly AC arthritis forming now. I don't want surgery so I am looking for ways to alleviate my soarness. Thanks for the video.

[krazykev00]

@MyGreen2o

I'm glad the video helped you out...One thing to consider with an AC dislocation is scapular retraction can irritate it further...You can ask your doctor if this is alright to perform...Just a thought

[MyGreen2o]

@krazykev00 Thanks again. I have been altering my workouts to get rid of ones that irritate it and moving on to ones that don't.

[MyGreen2o]

Great video. About 5 years ago I dislocated my AC doing bench press and didn't know what I did and never saw a doctor. I quit lifting wieght until 2 years ago. I have been having alot of irritation and finally had it looked at. It was a dislocation. I am working on figuring out what exercises bother it and finding new ones to replace those. I was told to try therapy but I go to the gym 6 days a week for 2 hours. Now I can rehab myself and understand the compensations my body has gone through.

[seaweedguru]

goodqualtiy info...video is super boring as fuck bro...

[ElitePokerPlayer]

I had shoulder scope surgery and was wondering after my month or resting what kind of exercise would help me get my shoulder back to full range of motion? They just grinder spurs on the bottom of the bone and I didn't think it would be this bad but I cant lift my arm halfway up. any suggestions would be helpful or from anyone here in the blogs below, thanks

[krazykev00]

@ElitePokerPlayer -Most rehab protocols improve ROM with a very light cane/stick in flexion, abduction and external rotation. This can be done lying down and using your non-injured arm to push. You don't want to push past what you can comfortably do. I would first check with your MD to rule out anything serious since you're having trouble lifting your arm.

[vc337]

Hey Kevin what are the best exercises to strenthen the shoulder from excessive push ups. I'm in the military and my shoulder has gotten weak over the yrs from all the push ups I have done.

[krazykev00]

@vc337 ; You likely do not need to strengthen your shoulder as you are probably dealing with some overuse issues...scapular retraction based exercises will do you a world of good...it's your mid/upper back that needs focus rather than the shoulder. 

[Pube83]

@vc337

Besides the mid-upper back work (that will slowly help pull your shoulder girdle back in place), I would add that you also need to really stretch your pectorals everyday as your shoulders are being pulled slightly forward from your over worked/over tight pecs. Look up how to properly stretch your pecs because you don't want to strain your anterior deltoids (front shoulder) while stretching them. If you really want to get better and not worsen anything, you need to commit 10-15 min daily

[krazykev00]

It depends on what type of dislocation you suffered on each shoulder, how long ago and what specifically irritates your shoulders.

[BkxLounge]

i dislocated both of my shoulders from snowboarding. my chiropractor has put them both back in place but it gets really sore sometimes. and i find it difficult to lift some items. any tips to strengthen?

[strengthcamp]

great video kevin... im sharing this with some of my clients ;) keep up the great work bro!

[krazykev00]

Go get it checked out . You may have an AC joint separation. Not sure but definitely get it looked at before doing any exercise on that side. 

[Jamison987]

Great video but i have a question. A few years back i was lifting doing incine dumbell press, i lost a little control of the weight and it jurked my arm down, ever since my right clavicle looks different then left, it runs strait almost down and feels now like it get in the way on lifts, ecspecially chest. It is now very hard to put muscle on my right side and my left is now bigger, what can i do? PLLLease help, so annoying. Thanks so much

[F350Lawman]

Nice..very different from what I had been doing in my shoulder rehab 2 years ago. I like and understand the concept.  Thanks, I will incorporate the exercises into my ongoing exercise routine.

[acdoubleu]

Thanks a lot for posting this. When I was doing shoulder rehab I was told to do very light resistance row motions with bands where I only brought my elbows to about even with my back to strengthen the scapula region. Is that something you would recommend?

[krazykev00]

@acdoubleu

Although I understand the rationale behind this strategy I would not recommend it because it limits the scapular stabilizers from contracting and often you'll overuse the posterior deltoids, lats and biceps instead. 

[acdoubleu]

@krazykev00 So would you recommend pulling as far back as is comfortable to engage the scapular stabilizers, or would you not recommend not bothering with this exercise?

[krazykev00]

@acdoubleu I would first make sure you're initiating the row with the scapular stabilizers and then pull through as far as you can without aggravating your shoulder. Not only is it effective for strengthening the upper and mid-back complex but it actively opens up and aligns the shoulders as well

[ward5337]

thanks for posting... very helpful