Shoulder Impingement

[Charles E Olson Jr]

Well, after "Nate" the other day, i got my HOT L shoulder back, and todays rope climbs didn't help the situation. Anyway, anyone have some good pre/post wod stretches? I believe i have some impingement issues, well my doc i think called it a 2nd or Type 2 impingement, can't really remember, it was awhile back.

Thanks

[Larry Hotchkiss]

Do you have access to the cf journal? Kelly Starrett has a while bunch of videos on there. They alone are worth the price of the journal.

[Steven Low]

Work on posture, non-painful mobility work.

Fine to take anti-inflams and fish oil to get inflammation down.

Heat may make it worse...your call depending on how it's feeling though. Ice if it helps.


Type 2 impingement is basically bony changes in acromial architecture... usually due to chronic pain or being born with that so... it depends. If it's aggravation from the former you really need to stay away from painful exercises as much as possible.

[Charles E Olson Jr]

Steven,
Posture, just keeping mindful on keeping my shoulder "open" and not letting them come "in" like when i'm using the keyboard? does that sound right? is that what your getting at?

Larry-
Yep, have the CFJ, Kelly's stuff is great.

[Steven Low]

Nah... like this type of stuff (prefabricate response coming/... all links wfs)




Best thing you can do is focus on posture. Hold your shoulders back, retract the scapulas, chest up and out, chin tucked back. Do this all the time. Yes, you will be sore but your body will adapt correctly within a week most of the time.

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 + mobility work (http://www.marksdailyapple.com/how-t...pine-mobility/ )
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. Use a basketball to roll out your chest, especially the pec minor as well. If you can't get it well use your hands to massage.
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/

9. Do nerve glides wfs
http://www.handhealthresources.com/S.../Exercises.htm
10. Deep tissue massage to everything in your upper body. And by everything I mean EVERYTHING. Down into the forearms as well.

11. Correct your posture!!!!!!!

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

Also, diesel crew rehab vid is a good one for restrengthening your shoulders once you start getting back into it:
http://www.youtube.com/watch?v=A0ONHZmsFec

Here's a good article series about posture as well (Neanderthal No More):
http://www.t-nation.com/readTopic.do?id=459379
http://www.t-nation.com/readTopic.do?id=459206
http://www.t-nation.com/readTopic.do?id=462481
http://www.t-nation.com/readTopic.do?id=472224
http://www.t-nation.com/readTopic.do?id=535872


Most of this stuff is focusing on mobility and improving posture. If stuff is painful, obviously don't bother doing it.

Impingement you'll want to start doing RC work + fix posture + shoulder mobility as it starts to imrpove.