Hey Fortress, I was wondering if you got the Buchberger shoulder book? Anything new or unusual in it compared to the standard shoulder PT exercises?
OK, Tim, I am ready to report back. My shoulder feels pretty dandy right now because I'm laid low with the most wretched sinus ailment. So it seemed like the time to view the video.
They exercises are somewhat different than the PT exercises I was doing. These exercises focus on the rotator cuff and scapular stabilization and the range of movement is more complex with a lot of focus on the position of the thumb and wrist. They involve tubing, hand weights and wrist cuffs. (You can use hand weights if you don't have wrist cuffs.) There are 12 exercises, each one involves 2-4 mini-steps to target all the itty bitty muscles with a lot of retraction and protraction of the shoulder blades. It's too difficult to describe the execution of the exercises themselves, but I'll list them:
1. side lying abduction
2. the plus (on hand & knees and in push up position)
3. field goal
4. concentric-eccentric
5. modified empty can (regular empty can is a no, no)
6. pronation/supination
7. subscapularis pull (across back)
8. external rotation
9. bilateral blackburn 3 (with thumbs out, palms down, thurmbs up)
10. standing 4 way (you've probably done this one)
11. dynamic blackburn
12. scapular field goal
You want to start with anywhere from 0-3 pound weights depending on whether you're doing pre-hab or you've already wrecked your shoulder. You do 2-3 sets of 10-12. Then you gradually go to 15, 20, 25, and 30 reps before you move up in weights. Never use more than a 5 pound weight or you will start recruiting larger muscles, which one can worry about in the weight room.
I'm going to try and incorporate some of these new things into my routine, especially the scapular stuff. Hope this helps and that you're doing well.
Hey Fortress, I was wondering if you got the Buchberger shoulder book? Anything new or unusual in it compared to the standard shoulder PT exercises?
OK, Tim, I am ready to report back. My shoulder feels pretty dandy right now because I'm laid low with the most wretched sinus ailment. So it seemed like the time to view the video.
They exercises are somewhat different than the PT exercises I was doing. These exercises focus on the rotator cuff and scapular stabilization and the range of movement is more complex with a lot of focus on the position of the thumb and wrist. They involve tubing, hand weights and wrist cuffs. (You can use hand weights if you don't have wrist cuffs.) There are 12 exercises, each one involves 2-4 mini-steps to target all the itty bitty muscles with a lot of retraction and protraction of the shoulder blades. It's too difficult to describe the execution of the exercises themselves, but I'll list them:
1. side lying abduction
2. the plus (on hand & knees and in push up position)
3. field goal
4. concentric-eccentric
5. modified empty can (regular empty can is a no, no)
6. pronation/supination
7. subscapularis pull (across back)
8. external rotation
9. bilateral blackburn 3 (with thumbs out, palms down, thurmbs up)
10. standing 4 way (you've probably done this one)
11. dynamic blackburn
12. scapular field goal
You want to start with anywhere from 0-3 pound weights depending on whether you're doing pre-hab or you've already wrecked your shoulder. You do 2-3 sets of 10-12. Then you gradually go to 15, 20, 25, and 30 reps before you move up in weights. Never use more than a 5 pound weight or you will start recruiting larger muscles, which one can worry about in the weight room.
I'm going to try and incorporate some of these new things into my routine, especially the scapular stuff. Hope this helps and that you're doing well.
