shoulder injury

[salsaqueen99]

Hi there,

I have a two year old shoulder injury which only until recently has been feeling a bit better. It has been suspected that I tore the labrum but no diagnostics seems to be able to confirm it. Recently I had a cortisone injection because they suspected bicep tendonitis but this didn't show up on the ultrasound but despite this, my shoulder has improved a great deal.

Right now I am doing rehab exercises in the gym because after giving up on the theraband. I have been given theraband exercises for almost two years and they have not worked very well so I've progressed to weights.

So I have two questions. What sort of exercises should I be doing to help stabilise my shoulder? I have been mainly working on scapula stabilising exercises and exercises which work the posterior deltoid to help prevent my shoulders from rolling forward.

The other question I have is a bit of probably more complicated. I have noticed is that if my shoulder is sore (particulary at the front) if I go to the gym to do some light weights or I do some for of exercise the next day, it actually feels better. Can anyone shed some light on this? I know I need to be extra careful because it is still tender but it seems to really help. Could it be as a result of doing weights it increases the blood flow to sore muscles and helps it recover?

Any insight is welcome!!
Thanks
Angie

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[Yarok]

Hi

i would advice you on top of your shoulder exer. do arms, chest, trunk, back actually all of your body cos we are complicated machines and every link should be strong.

take care

[salsaqueen99]

Thanks Yarok, that's great advice!!

My current aim is to get the scapula and abs to engage at the same time because for some reason they don't engage at the same time. But I'll definitely work into my regime some back, trunk, and arms stuff.

[Yarok]

Hi

thanks,

in this site is an article on shoulder instability, good explanation exercises etc.

i'd make exercise various ie different weiths, machines, cables-pulleys, change break time, reps, movements - change range of motion, do joint sets etc, incorporate different actions in one move ie elbow bend with shoulder adduction and rotation etc etc. use eccentrics as well
you shouldnt do more then 12 weeks one routine cos a body gets used to it and stops developing.

all the best