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Old 02-07-2010, 03:50 PM   #2
Steven Low
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Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Bilateral Rotator Cuff/Impingement

All of this will probably help you

1. Drop all pressing movements
2. Do lots of horizontal pulling (rowing.... except NOT upright rows)
3. Strengthen ONLY your external rotators... ignore internal rotators
4. foam roll thoracic spine
5. Ice after any exercise/swelling
6. Band dislocates & wall slides (youtube these)
7. Lots of massage/tennis balling/etc. from the scapulae to the anterior shoulders.
8. Stretch chest and lats. A LOT.
9. Fish oil for anti-inflammatory, joint supps if you need any (sections 4&5 describe these here):
http://www.eatmoveimprove.com/2009/08/on-tendonitis/

Here's a good set of vids on scapular mobility and stability:
http://www.youtube.com/watch?v=y4Wo095zPnc
http://www.youtube.com/watch?v=1YHIV4a81Os

all links wfs
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