Ongoing Rotator Cuff Problem

I have suffered from a sore rotator cuff since 2006. I underwent surgery to find that there was no tear but that my right shoulder was ''set forward'', probably from too much pressing activity. I was then inactive for around 3 years due to illness, and since returning to exercise I am still having the same problem. I have been doing very good warm ups, theraband exercises regularly and not lifting too much weight at all. The worst is any chest work, even press ups. I have been trying to work on rear deltoid and back work to ''balance'' my shoulder imbalances but to no avail. Can someone please give me some detailed advice on how to step by step get over this problem in terms of training frequency and exercises. I have read so much stuff on the internet over the years on rotator cuff exercises. I think maybe I need to return to basic physio and get my scapula and gleno-humeral joint (i think thats right) in the right place. Any help would seriously appreciated. Many Thanks.

It's a complex issue.

You need to work on stabilisation exercises for your shoulder blade initially - specifically serratus anterior and lower fibres trapezius.
Stretch your pec minor.

Then combine activation of the above scapula muscles while working your rotator cuff. If you are interested I can put some exercises on here for you - Just need to figure out how to upload images etc.....bear with me.

Actually - think I have it.

have a look at the attached image. This is a good starting exercise. You need to start in this position. Squeeze your shoulder blade down and in at the back (ie) the back of your shoulder should press down in to the floor. Slowly drop your hand forward (keep elbow bent) Don't let the back of your shoulder lift off the ground. You can do this with a light weight in your hand. Move your hand forward about 30 degrees, then return to start. Reset your shoulder position and repeat 3 sets x 10.

This is a starting point. Do this 3-4 times a week for a couple of weeks

Rachael Burke
Rehabilitate prevent perform physiofixme

Thank you so much for getting back to me so quick, i really appreciate it. Do you think that I could of being doing the wrong exercises all this time and that it could be a case of doing the right exercises for a matter of a few months only. Ideally I want to go back to heavy lifting but it just seems so long away right now. How would I progress to that? Do you think I should continue with the band exercises alongside this exercise you've shown. Once again....thanks a million, this means a lot.

Hi again. It's a bit hard to say what effect the exercises you've been doing have had on your shoulder without being able to assess in person. Sounds to me like you are possibly suffering from secondary impingement of your rotator cuff (you can google that term as it's widely talked about). What this means is that whenever you use your rotator cuff, it's getting pinched by the bony parts of the joint(s) around it because the shoulder joint isn't sitting in an optimum position. This altered position comes about due to a muscle imbalance which usually sees the anterior muscles (chest and front of shoulder) being short and tight and the muscles around the back of the shoulder and shoulder blade being weak. Simply doing rotator cuff exercises in this scenario without sorting out the muscle imbalance just comounds the issue. Hope this makes sense. My advice at the moment would be to stop the theraband exercises and focus on strengthening around your shoulder blade. You can build the rotator cuff exercises back in to your programme once you shoulder is no longer sitting in a compromised or vulnerable position.

Thanks again. Would you recommend then doing some rear deltoid and upper back work?