Lifts to stay away from while trying to rehab a rotator cuff.

[BIGasTexas]

OK first off I can't really determine how bad my rotator cuff problem is because I'm currently unable to afford to have an MRI done. I mean it's worse on some days than others but I don't "think" I have an actual tear or at least a major one. On a good day, I'll feel it if I lift my arm the wrong way and I can do controlled curls and light rows. On a bad day it feels like my front delt is rotting off the bone and I can't find a comfortable position to stand, sit or sleep. Per week I have about 5 good days and 2 bad days. It's been an on/off issue for me over the last 15 years to be honest and it's kept me from being consistent with a program for the last 5 years.

So lets talk about upper body lifts that target the delts or engage the delts that are absolute NO's and those that are ok with attention to technique.

For me the NO's are,
- bench press
- over head press
- dumbbell Y's & T's
- push ups
- overhand pull-up

Lifts I can get away with if I'm very careful:
- curls with an arm blaster (controls my shoulder and keeps me from swinging)
- bent over barbell rows with lighter weight and strict, slow movements
- dumbbell rows
- incline bench
- some decline, underhand bench press

Any of y'all have any suggestions on how I can avoid straining the front area of my RC while still being able to target the front delts?

I have tried 2 rounds of BPC157 without much improvement. Any other suggestions as to supplements, AAS or peptide I could add to my TRT that might aid in repair.

I'm kinda desperate to get this thing fixed once and for all.

Thanks,
BaT

 

[Wallyd]

I’ve noticed that if I lay the db’s on my just & press them up holding the db’s together the entire way up & down it doesn’t hurt nearly as bad. I’m just getting ready to really get back in the gym & will hopefully find more things that I can do. I’ve only went a couple of times just to test my shoulder.

Work comp deal & I didn’t want any backlash from attorneys saying I wasn’t hurt if I could hit the gym. Plus tried giving it sometime to heal as much as I could.

 

[Shock]

You might try to supinate your hand until it's 90 degrees to the ground with a straight arm and do light dumbbell raises over your head. Waiting for surgery now. I just test with light weight and find weights/angles/ranges of motion that work without feeling like I'm damaging what's left.

 

[Therealkiller]

It really will just be trial and error, playing with joint position, angles, grip, machines, etc. Generally the no's you have listed are the common lifts most have to avoid when having shoulder problems.

 

[Littleguy]

Personally, I have had MAJOR work on both my shoulders and my unsolicited advice is to leave that fucker alone until it gets better, crank the motherfuck outta your legs, do cardio keep your diet in check, work the other side as hard as you want (I did) and do light rehab movements with it.
I know you want to train it but the rehab from fucking it up and getting surgery is longer than you can imagine and is fucked.
2 years of re habbing each one for me, strength will never be the same but you can get to looking great again eventually.
Don't fuck it up like an idiot...lol