Shoulder Rehab

Back in October I was practicing doing a cat hang and managed to injure my shoulder (I’m 49). It is (was) a new move to me, so I was trying to build up a little strength and stamina by doing 3-4 sets of hanging for several seconds. I had also been doing dead hangs, not on the same days, and had run across a tutorial on proper pull up technique. So on this particular day I was hanging from the wall, and I thought perhaps my form was very good and that I should get my scapula pulled back and down. Upon doing so, I put too much stress on something in my shoulder joint and either pulled or impinged something.

Back when I was 25 or so I tore a rotator cuff, and this doesn’t feel the same. It hurts in a different place, there are many shoulder movements I am still able to do without discomfort, and the pain isn’t constant or as intense. I was able to go on my first caving adventure (Blowing Cave) in November without it really bothering me, but the last 4 weeks it seems to be getting worse. It hurts when I bend my elbow 90 degrees and externally rotate my arm. It doesn’t hurt to adduct my arm, but it really hurts to have my arm bent 90 degrees in shoulder adduction and then try to externally rotate my arm back behind my head. It feels the same way when I try to reach behind my back and scratch the opposite shoulder blade.

I spent the better part of today trying to self-diagnose it, and have come to the conclusion that it is either the infraspinatus or subscapularis, and either tendonitis or impingement. If I forcefully contract my shoulder blades (scapula) together and then perform the painful movements, it doesn’t hurt as bad.

I’m going to do a few very light strengthening exercises using those exact movements, but I will use very limited range of motion and 1-2 pound weights if any. I will also work on strengthening the other scapula muscles (think seated row and seated row with pulley at face level using a rope), some scapula mobility movements (thank you GMB), a specific rehab movement I found using centration and stabilization of the rotator cuff (https://www.youtube.com/watch?v=WfyN1F0HCBk), and working the shoulder muscles I can that don’t cause any discomfort.

Have a Great Day!

Lubimûr

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I am an explorer and adventurer; I am done sleepwalking through life. The work life I have been living was chosen for me by the world, I did not choose it myself. The world has no desire to see me maximize my true potential, the potential God built into my design when He created my blueprint. Doing the work I love – the work I was designed to do – is the surest way to make the impact I was uniquely designed to make.

I am done sleepwalking through life. Jesus came and started a revolution, and in no way do I feel like I have been doing anything to advance it. In fact, I barely feel like I have been a part of the revolution at all. If I have been a part of it, I have played an extremely anemic role in it. To set people free is to set them free from as many of the tyrannies as possible. The freedom of our rebellious life must entice people to want to undertake the oppression and hardship they will more than likely face once they join up and become a believer. Our joy must be apparent; our freedom from fear, our trust in God, our hope must all be of such caliber that it is alluring, enticing. Yes being set free from the tyranny of sin is enough – more than enough – and by far the most important thing to be freed from, yet there is still so much more left on the table after that point. The joy of our Lord is our strength; right now! Not after we’ve gone to be with Him. Right now!

I am done sleepwalking through life. This isn’t about being happy, although there will be times when that is the case, it’s about being passionate. There will be suck tasks, but those are just some of the means, not the entirety of it all. There will be an end in sight, it won’t be a perpetual suck. When pursuing a passion you can say “yeah this sucks, but who cares, the rest of the time this is so rocking!”

I am done sleepwalking through life. From this point forward I am living intentionally. From this point forward I am becoming fully human

– I have gotten out my old Tony Robbins series and started the first disc

– I have joined Live your Legend and downloaded the guides

– I am currently working on updating my linked in profile

– I am changing my approach to exercise by foregoing “working out” and incorporating more intentional, natural movements into my daily activity

– I am sitting less and moving more

– I am restricting sugar

– I have all but eliminated grains

– I am being more intentional about trying to connect with other men and building a community/tribe (no man is an island)

– I am saying yes to more things, even if it means neglecting certain chores

– and on and on and on

“I have learned, that if one advances confidently in the direction of his dreams, and endeavors to live the life he has imagined, he will meet with a success unexpected in common hours.” – Henry David Thoreau