Hi there,
Have a question about a shoulder rehab routine I’m doing. Essentially, I tore one of my rotator cuff muscles on my right shoulder about a year ago and was diagnosed with postural issues. I ended up seeing a physio (mediocre guy from the nhs) and a sports therapist (who was excellent). Basically the sports therapist designed a program to strengthen up my back, core and shoulders and I’ve listed the sort of weights and reps I am aiming for:
Twice a week
One arm single dumbbell row: 6kg (8 reps) – 2 sets either side
Pulldown Machine: 30kg (8 reps) – 2 sets
Rotator Cuff (dumbbell): 1kg (8 reps) – 2 sets either side
Dumbbell overhead press: 1kg (6 reps) – 2 sets
Side lateral Dumbbell Raises: 1kg (8 reps) – 2 sets
Face pulls (2.5kg) – 2 sets ether side
Core exercises: (plank, side plank on both sides and 2 point box)
I was advised to increase the weight when I get to the target reps for each exercise. The thing is though, I’m noticeably weaker for the exercises highlighted in bold. Should I wait till I get stronger in these before increasing the weight for other exercises? The sports therapist never mentioned anything about this, but I’m only thinking about it now. My mentality is that I don’t want these muscles to lag behind in development to other muscles.
Would really appreciate some advice!
Hi there,
Have a question about a shoulder rehab routine I’m doing. Essentially, I tore one of my rotator cuff muscles on my right shoulder about a year ago and was diagnosed with postural issues. I ended up seeing a physio (mediocre guy from the nhs) and a sports therapist (who was excellent). Basically the sports therapist designed a program to strengthen up my back, core and shoulders and I’ve listed the sort of weights and reps I am aiming for:
Twice a week
One arm single dumbbell row: 6kg (8 reps) – 2 sets either side
Pulldown Machine: 30kg (8 reps) – 2 sets
Rotator Cuff (dumbbell): 1kg (8 reps) – 2 sets either side
Dumbbell overhead press: 1kg (6 reps) – 2 sets
Side lateral Dumbbell Raises: 1kg (8 reps) – 2 sets
Face pulls (2.5kg) – 2 sets ether side
Core exercises: (plank, side plank on both sides and 2 point box)
I was advised to increase the weight when I get to the target reps for each exercise. The thing is though, I’m noticeably weaker for the exercises highlighted in bold. Should I wait till I get stronger in these before increasing the weight for other exercises? The sports therapist never mentioned anything about this, but I’m only thinking about it now. My mentality is that I don’t want these muscles to lag behind in development to other muscles.
Would really appreciate some advice!
Pull down machine? Do you mean a lat pull down (please dont tell me its a pull over machine! :banghead:
In answer to your question, with the limited info you have given, without seeing/examining you and without knowing which of the rotator cuff muscles you injured :rolleyes: I would say yes, wait until you can do shoulder stabilisation exercises* perfectly before you start progressing anything else. (It was most likely this sort muscle imbalance which caused your problem in the first place)
* full range of medial/lateral rotation of the shoulder joint and shoulder abduction to at least 80 degrees (horizontal is 90) without the shoulder girdle elevating
personally I would not advice taken weights above you head yet (shoulder press etc) but then again I have not seen you so I cannot be sure this advice is absolutely necessary
dont know if this helps though?
go back to your ST and get another programme, my programmes are suitable for a couple of weeks, you need to be considering closed kinetic chain exercises which promote muscle coordination
using gym machinery only ever makes you good at using gym machinery, I only ever use it to isolate a particular muscle as part of rehab but specificity is the key word here
regards
BGFL