Rotation of shoulders

[Max Philipsson]

Hello i`m new here on this forum but have been following x-fit for at least 2 years. I´m also swedish, so parten my spelling.

I´have a long lasting problem with my shoulders. They are rotated forward and as a result of that i had an injurie (labrum tear and biceps tendon tear). The dr said that it is due to my natural constitution of my shoulders. I do wrestling and that is a lot of stress on the front deltoid he said. I´ve been doing exercises for my rear deltoids for a long time and stretching my pectoralis muscles aswell. Nothing of this seems to make a difference! I am very greatfull for any kind of help and adwise?

Regards / Max

[Steven Low]

What exercises have you been doing?

With any significant shoulder injuries, unfortunately, it may be possible to never recover fully again. We'll try to get you going though.

[Max Philipsson]

Thanks. I´ve been following the main page wod all the way up to my injurie. The injurie came during stand up wresling, trading for underhooks. As i where lifting something gave and it sort of poped and droped a bit. the exercises i`ve been doing is pre-training; ohs with 20 kg bar or broomstick, bent rows with 20 kg bar, rubberband in and out rotations. I´ve also been deadlifting quiet a bit since that has been helping me with posture i think? I had surgery (bankart) on my right shoulder exactly 1 month ago. At the moment i have problems just to lift my right arm in front of me. My progress is good i think but miles away from doing ohs.

Thougts?

[Steven Low]

Yeah, definitely do your rotator cuff work to strengthen that. Start progressing slowly into those compounds (sounds like you are). Mainly right now basically follow your PT's advice if you have one to get your shoulder strength back. Evaluate from there after it gets stronger.

Also, frequent massages are good if you're not getting any especially to an area with surgery to help prevent and breakup scar tissue.

[Max Philipsson]

Thanks for the replie!