Subscapular adhesions/dropped shoulder

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jackarabit
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Subscapular adhesions/dropped shoulder

Post by jackarabit » October 18th, 2018, 8:10 pm

Anyone with pain and limited shoulder mobility from this condition? What stetches/exercises are you doing to restore mobility? Do you resort to massage/manipulation or chiropracty for remediation? Thanks.
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G-dub
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Re: Subscapular adhesions/dropped shoulder

Post by G-dub » October 18th, 2018, 8:25 pm

Jack - as always, many of us will provide useless advice that isn’t relevant! I’ve been doing several things that have made shoulder life much better for me. One is simply just hanging. I hang in increments x 3 or so on gymnastic rings. Really is awesome for lots of things. Also have included “YWTs and “batwings”. Finally, strecthing the chest muscles and rolling them out along with laying on a ball to open the chest and doorway stretches. Now if I can ould just get rid of my bad elbows I’d be right as rain!
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mdpfirrman
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Re: Subscapular adhesions/dropped shoulder

Post by mdpfirrman » October 24th, 2018, 3:12 pm

G-dub wrote:
October 18th, 2018, 8:25 pm
Jack - as always, many of us will provide useless advice that isn’t relevant! I’ve been doing several things that have made shoulder life much better for me. One is simply just hanging. I hang in increments x 3 or so on gymnastic rings. Really is awesome for lots of things. Also have included “YWTs and “batwings”. Finally, strecthing the chest muscles and rolling them out along with laying on a ball to open the chest and doorway stretches. Now if I can ould just get rid of my bad elbows I’d be right as rain!
I would agree with the hanging part whole heartedly. I had frozen shoulder a few years ago and worked on rehabbing it 3 days a week. I didn't restore full mobility until I read about hanging therapy and decided to use the cable lat pull machine at the gym to help assist me. Basically, I would put a decent (but not too heavy of a weight) on stack and then use the good shoulder to pull down on the one cable and then sit into pulling up my bad arm, just as much as I could tolerate. If you've ever worked with a cable lat pull down machine with two independent handles, you'd know what I mean. It's painful at first, but I was consistent with that until I could hang full weight.

I know you workout at home. Perhaps a pull up bar with a resistance band that assists you (they have pull up resistance assistance bands that you put on the bar and under your foot) would be roughly the same thing for you at home. If it's painful, I wouldn't do a full hang at first, could be some rotator cuff issues as well.

Like these. The stronger they are, the more support they will give you and assist your hang from a pull up bar.

https://www.amazon.com/AmazonBasics-Res ... 6932&psc=1

If you're going to go through massage, I'd recommend an "Active Release" specialist or "ART" specialist. My wife had Piriformis Syndrome years ago and I was lucky enough to find a guy that was tremendous. He helped a lot of people with frozen shoulders. Also worked on the UK BB team the year they won the National Championship. I'd find an "ART" certified person that was a Massage therapist over one that was a Chiropractor. Active Release is hard work. This guy would work when he worked your muscles. It was a lot like acupressure meets assisted stretching. This guy could feel a tight muscle with his fingers and would work that area of the fascia/muscle until the knot was gone.
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jackarabit
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Re: Subscapular adhesions/dropped shoulder

Post by jackarabit » October 24th, 2018, 7:02 pm

Thanks Dub and Mike. I have used the lat pulldown bar on a single weight stack at the gym and on my old Performance Bicycle cable machine. Might try that. Would hanging from a chin-up bar or overhead bars work?
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Re: Subscapular adhesions/dropped shoulder

Post by G-dub » October 24th, 2018, 8:33 pm

I’d say absolutely on chin bar! It helps if you can touch the ground though to take weight off initially if it’s not comfortable or if your grip isn’t up to snuff. Once you get hanging you’ll become addicted to it. It really is therapeutic. I’m going to try one arm hanging res lots of articles referencing a dude that advocates for it:

https://www.t-nation.com/training/tip-t ... der-health
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jackarabit
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Re: Subscapular adhesions/dropped shoulder

Post by jackarabit » October 24th, 2018, 9:08 pm

Geat link, thanx! Hope it’s that simple.
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Re: Subscapular adhesions/dropped shoulder

Post by johnlvs2run » October 24th, 2018, 10:57 pm

G-dub wrote:
October 18th, 2018, 8:25 pm
I hang in increments x 3 or so on gymnastic rings.
I got some rings and straps a year ago but haven't put them up yet. How long do you usually hang on them?

I highly recommend trying a Skierg, and also agree with the previous comments.
Here's a comment from one of the Skierg competitor's profiles, who's now doing quite well.
"Shoulder surgery on 14.11.2017 due to tendon rupture. Rebuilding with Skierg for the new roller ski season."
72, 5'8", 155lbs
Let's develop a watts per weight ranking system.
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Re: Subscapular adhesions/dropped shoulder

Post by G-dub » October 25th, 2018, 7:03 am

Usually it’s sets of 45” or so. Rings are nice because they allow hand to rotate. Mine are in my basement gym that has a low ceiling so I can either hang full or touch my feet down. One of my current favorites is hanging with one foot down and one crossed over (like sitting cross legged) to stretch hip on each side.

Other shoulder work I’m doing includes WYTs and batwings. That and laying on exercise ball on my back between shoulder blades with arms spread while holding two weights in hands. Really is opening chest and stretching bicep. Opening that chest up is important too I think. Finally, “vertical” bird dogs with a kettle bell or dumbbell, Turkish get ups, waiters walks, stationary marches with weight overhead all have seemed to help shoulder be more stable
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Re: Subscapular adhesions/dropped shoulder

Post by mdpfirrman » October 25th, 2018, 4:18 pm

All great suggestions. One exercise that helped me Jack is (it's hard to describe) but engaging your scapular muscles. You sit in a pushup/plank position and round your shoulders up and engage your scapular muscles, then let them sink down and do it again, all from a plank position. Heard it called different things but it does help the shoulder as well.

https://gymworm.com/scapular-pushups-exercise/
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jackarabit
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Re: Subscapular adhesions/dropped shoulder

Post by jackarabit » October 25th, 2018, 5:49 pm

Looks like Horizontal Hulks finishing with the High Hiney. Just kidding.
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