How to cure shoulder problems (Trust me this will do it 90% of the time) by Doggcrapp

[_Wolf_]

i came accross this on intense muscle and thought that this might help a few people... hope u enjoy the read...

Originally Posted by Doggcrapp

With a large towel or broomstick I want you to hold it with straight arms for the entire time of what i describe in the following movement--a large "rolled up like a rope" beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out and then will be "old hat" with time----and its going to be painful in a stretching pump kind of way---i want 50 reps each time you do this--one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)--the important part of the movement is the area overhead that is really tight--do all of this carefully/slowly---dont just whip it over and back---if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)--again do all of these revolutions controlled and carefully--push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back--your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise--Do this once a day at nite as many times a week as you can---sometimes I have people do it every single day---but every time you do it try to move your grip inward (thats the key)----its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks--also try to move your grip in as you are doing the 50 revolutions--start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter--really try to push what you can do stretchwise once your warmed up here--trust me this sounds easy but your going to be muttering "fuck you dante" after you get to your 25th revolution--Ive cured too many shoulder problems with this simple movement now its pretty ridiculous, and this and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis in trainees ---Heres a pic attached to this post so you can get an idea (thanks to a trainee of mine who cured his shoulders with this)--but remember the broomstick goes overhead and all the way back to the middle of the back (he just drew the start of the movement when you begin)

i'm gonna try this sometime soon just to see how flexible i am... but i dont how i'll reach all the way down to the middle of my back..!

[BG5150]

Can you get us the pic he talks about at the end of the essay?

[Darkhorse]

Originally Posted by BradG

Can you get us the pic he talks about at the end of the essay?

Hmmm, try going to the original thread DC made found here. It might be in there somewhere. It's pretty easy to do going off of the post though. It almost feels like it's going to rip your arms off, but that ends up being a good thing.

[Eric3237]

I did some yesterday. I had to take a very wide grip but it was pretty easy to get the hang of. I am having a big time problem in my right shoulder. I think it was some kind of overcompensation because of a nagging problem in my upper spine, centered on the neck and trap.

I'm suprpised, but my shoulder feels much better today, just after one time doing the stretches and I didn't do anywhere near 50 reps since I didn't know if this was the appropriate thing to do for the problem. It didn't do anything for the original complaint, of course but that usually subsides eventually.

I'm also going to start using the menthol rub everynight instead of just every once and a while when it hurts really bad!

[scott63]

I still haven't found an image of what you are describing and do not fully understand how to do this stretch, someone please download a diagram.

[_Wolf_]

ummm...

this is what u do...

hold the bar in front of u.. ur grip is wide - very very wide...

then just lift it up and swing it back gently... it will reach your back dont worry.... and then bring it back up...

its really helpful... i dont have a shoulder problem, but i liked doing it anywayz..

[scott63]

at the risk of sounding moronic how the hell do you bring your arms up over your head and down your back with straight arms without bending your elbows unless your shoulder socket rotates 360 degrees

[_Wolf_]

1.) your holding your arms wide..

2.) "straight-arm" doesnt mean shoulder width.. it means they're not bent....

3.) holding them wide (really wide) and straight, just lift and let them swing back...

[verbatimreturned]

I've done this a couple of times when I got bored, and also when I just wanna stretch/warm up the shoulders and pec , it's hard to do for the first few reps but after about 10 or 15 it only gets hard when I'm trying to bring it down over my head. Just remeber taking a wide grip is the key to actually being able to do this for the time lol