How to cure shoulders problems 90% of the time

[Hammerfit]

This method has helped me tremendously as well as a couple clients. I also believe it helped my incline press strength. I always do this before any arm, delt or chest work preceded by 1 giant set of 20 reps w 15lb dbs of side, front and rear laterals. Then rear lateral machine for another 15-20 reps followed by 7-10 second static stretches both front and rear delts.

With a large towel or broomstick or 1" PVC pipe. (I like the PVC the best, it has some flex to it, which makes this a bit forgiving until you are warmed up.
Hold it with straight arms for the entire time. 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, 25-50 reps.

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.

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
__________________

[Sandpig]

I must be in that 10% that it didn't help. Been doing these for a while.

[Mac]

I must be in that 10% that it didn't help. Been doing these for a while.

Me too! Didn't help to prevent injury.

I always did these to maintain shoulder flexibility but in the end, I still have a bad shoulder injury that I am nursing slowing back to normalcy.

There is even mention of this exercise in my journal and I didn't know the name of it. I merely called them shoulder rotations.

I have been trying to do them again, full ROM, but cannot.

[Hammerfit]

I must be in that 10% that it didn't help. Been doing these for a while.

You are the first person to tell me that. I have dis located both shoulders several times bicycle racing in mountain crashes and it pretty much took care of my impingement problems.

Sorry it didn't help.

[Sandpig]

You are the first person to tell me that. I have dis located both shoulders several times bicycle racing in mountain crashes and it pretty much took care of my impingement problems.

Sorry it didn't help.

No apology necessary. Since I've never had my shoulder looked at, I don't know exactly what the issue is.

[Hammerfit]

Me too! Didn't help to prevent injury.

I always did these to maintain shoulder flexibility but in the end, I still have a bad shoulder injury that I am nursing slowing back to normalcy.

There is even mention of this exercise in my journal and I didn't know the name of it. I merely called them shoulder rotations.

I have been trying to do them again, full ROM, but cannot.

Steve have you tried the small PVC pipe? It had alot of give and more flexion
I have a client that couldnt do the broom handle I put him on the pvc pipe he mastered that in 2 weeks and now can do the broom I working him on moving in closer now

[freebirdmac]

I do this movement all the time, even outside of the gym. Sans bar or broomstick. It's not unusual to see me walking down the halls at work doing them

[smcfay]

care to post a video of the routine?

[Mac]

Steve have you tried the small PVC pipe? It had alot of give and more flexion
I have a client that couldnt do the broom handle I put him on the pvc pipe he mastered that in 2 weeks and now can do the broom I working him on moving in closer now

Haven't tried PVC. I know how to do this exercise and used to show others at the gym how to do it to prevent injuries and maintain flexibility.

I also did a modified version where you would rotate each arm from a top to bottom position while the bar would go front to back of you.

Post up a video Mike. You have the technology!

[Hammerfit]

Haven't tried PVC. I know how to do this exercise and used to show others at the gym how to do it to prevent injuries and maintain flexibility.

I also did a modified version where you would rotate each arm from a top to bottom position while the bar would go front to back of you.

Post up a video Mike. You have the technology!

ok, I'll try and get something up this weekend guys.

[KevinCouch]

Hammer, who cares where you got this from......it's good information that I'm going to start doing for my own shoulders. Thanks for sharing it with us brother.

[Mac]

I'm not negative, just don't like a thief

I don't see where he claimed it was his idea, only that the method helped him and his clients.

[freebirdmac]

Geez, some people really need to chill. This exercise has been around forever. Dante didn't invent it either. Not a damn thing wrong with bringing it up and suggesting people do it.

[joedemarco]

Good info, Mike. Thanks for sharing. Will give it a try tomorrow.

[Rick Prince]

I am working on a cert with Parrillo. John is adamant about stretching. Here is a video of a shoulder stretching exercise he named 'skin the cat'.
http://www.youtube.com/watch?v=TkkBl... Skin the Cat!
I haven't been brave enough to try this one yet.

[freebirdmac]

I am working on a cert with Parrillo. John is adamant about stretching. Here is a video of a shoulder stretching exercise he named 'skin the cat'.
http://www.youtube.com/watch?v=TkkBl... Skin the Cat!
I haven't been brave enough to try this one yet.

This was an often used exercise when my daughter was on the gymnastics team.

I don't think my shoulders would like it right now

[Hammerfit]

I am working on a cert with Parrillo. John is adamant about stretching. Here is a video of a shoulder stretching exercise he named 'skin the cat'.
http://www.youtube.com/watch?v=TkkBl... Skin the Cat!
I haven't been brave enough to try this one yet.

I have actually done those, many years ago when I was working with my daughters gymnastics team. They did that as part of conditioning. I can't imagine doing that now.

[Ibarramedia]

Have not read the entire thread but my shoulders hurt when I try to max out in my benches. I will check it out soon.

[Locote]

thats exactly what Dante posted back in 2005 its actually a sticky cause its great advice [ame="http://www.intensemuscle.com/showthread.php?t=6997"]HOW TO CURE SHOULDER PROBLEMS (Trust me this will do it 90% of the time) - IntenseMuscle.com[/ame]

[antonbrn]

Great info, looking foward seeing a video of this.

[Sandpig]

I am working on a cert with Parrillo. John is adamant about stretching. Here is a video of a shoulder stretching exercise he named 'skin the cat'.
http://www.youtube.com/watch?v=TkkBl... Skin the Cat!
I haven't been brave enough to try this one yet.

I used to follow all the Parillo principles back in the early 90's.
But this is one stretch I just couldn't do.

[Hammerfit]

thats exactly what Dante posted back in 2005 its actually a sticky cause its great advice HOW TO CURE SHOULDER PROBLEMS (Trust me this will do it 90% of the time) - IntenseMuscle.com

this is excerpts and paraphrasing of that thread w my own comments added, such as the PVC pipe.

[freebirdmac]

this is excerpts and paraphrasing of that thread w my own comments added, such as the PVC pipe.

You'd think Dante invented this

I was doing this in the 60's to warm up before swim meets. Using a towel. Only so many ways to describe the exercise.

[Mac]

this is excerpts and paraphrasing of that thread w my own comments added, such as the PVC pipe.

Don't tell anyone they should eat a lot of good clean food, workout hard, rest and recover to grow muscle as you might be plagiarizing someone else's statements from the past.

So one would have to join intensemuscle.com to read Dante's advice that Locote linked, but here we have it for everyone to read, no registration required.

[KevinCouch]

You'd think Dante invented this

I was doing this in the 60's to warm up before swim meets. Using a towel. Only so many ways to describe the exercise.

I was also learning how to use a towel to dry off in the late 60s as a toddler.

[freebirdmac]

I was also learning how to use a towel to dry off in the late 60s as a toddler.

Whatcha trying to say there Kevin?

[blkpython]

from what i get out of it this is what he is describing

[nomedia="http://www.youtube.com/watch?v=hoaC-EJkbbA"]YouTube - Shoulder Dislocations for Shoulder Flexibility[/nomedia]


and i cant do it yet

[Hammerfit]

from what i get out of it this is what he is describing

YouTube - Shoulder Dislocations for Shoulder Flexibility


and i cant do it yet

That's it exactly, thanks for posting that vid now I dont have to demonstrate
Actually I still will cause those of you that cant do this Im going to show you how to get the flexability gradually with the flexable PVC instead of broom handle I'll get in done this weekend for shore

[Ibarramedia]

I used to follow all the Parillo principles back in the early 90's.
But this is one stretch I just couldn't do.

It just hurt to wath the skin the cat stretch. I have seen those in Ironman magazine since the 90's.

[Hammerfit]

Here's the best way to try this if you are having flexibility issues. You can see the PVC bend when I get to the hard part. Once you master this then you can move on to the broom stick, then start to bring your hands closer to the middle.

[nomedia="http://www.youtube.com/watch?v=KTu_MkotvpQ"]YouTube - Rotator Cuff Stretch[/nomedia]

[KevinCouch]

Here's the best way to try this if you are having flexibility issues. You can see the PVC bend when I get to the hard part. Once you master this then you can move on to the broom stick, then start to bring your hands closer to the middle.

YouTube - Rotator Cuff Stretch

Did this today before chest workout. My shoulders were popping every time I brought the pvc pipe to over my head. Didn't really hurt just felt my arms were going to pull away from my shoulder joints and fall off.

It did help and it's going to take a couple of weeks (like you said) for me to feel more flexibility in them. I think I'm going to hold the pipe an inch or two wider next time. Thanks Mike.

[Ibarramedia]

Here's the best way to try this if you are having flexibility issues. You can see the PVC bend when I get to the hard part. Once you master this then you can move on to the broom stick, then start to bring your hands closer to the middle.

Fixed.....

[Rick Prince]

Ibarramedia, can you share with us out to post a video? Thanks

Hammer, sorry about hijacking the thread. Great stretching tip. I need to buy some pvc.

[Ibarramedia]

Ibarramedia, can you share with us out to post a video? Thanks

Hammer, sorry about hijacking the thread. Great stretching tip. I need to buy some pvc.

Here you go...





How to post Youtube videos on a forum.

In this forum you can click on the red Tube box on your right then insert the code.

[Hammerfit]

Here you go...





How to post Youtube videos on a forum.

In this forum you can click on the red Tube box on your right then insert the code.

Awesomness.....thanks, much better presentation

[Rick Prince]

Thanks!!!!

[smcfay]

Fixed.....

Great job on the instructional video, Ill plan on doing this daily and before any shoulder/chest workouts.

[Mac]

Here's the best way to try this if you are having flexibility issues. You can see the PVC bend when I get to the hard part. Once you master this then you can move on to the broom stick, then start to bring your hands closer to the middle.

I have seen this exact same fuckin' video before. Damned plagiarist.


Nice work Hammer.

[Doggcrapp]

You'd think Dante invented this

I was doing this in the 60's to warm up before swim meets. Using a towel. Only so many ways to describe the exercise.

So let me get this straight FreebirdMac....just so we are clear.

A guy comes on here and tells people "Hey this is what I do and this is what I recommend to my clients" and posts the following (please note the bold)

"With a large towel or broomstick "or 1" PVC pipe". (I like the PVC the best, it has some flex to it, which makes this a bit forgiving until you are warmed up".
Hold it with straight arms for the entire time. 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, 25-50 reps. 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.
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"


And I posted the following below about 6 years back (again please note the bold) 　
　
　
　
　
"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
----------------------------------------

Now i dont give a crap honestly who invented it....its a freaking shoulder stretch movement.....but at least if you are going to copy my words verbatim....cant you at least say "borrowed this from a post by Dante" instead of pretending like you wrote it?

Freebirdmac do you mind if i go thru all your posts on this board and just cut and paste whole paragraphs verbatim of whatever you have previously written and use it as my own? Shouldnt be a problem correct because heck its probably been talked about before anyway.

[Hammerfit]

So let me get this straight FreebirdMac....just so we are clear.

A guy comes on here and tells people "Hey this is what I do and this is what I recommend to my clients" and posts the following (please note the bold)

"With a large towel or broomstick "or 1" PVC pipe". (I like the PVC the best, it has some flex to it, which makes this a bit forgiving until you are warmed up".
Hold it with straight arms for the entire time. 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, 25-50 reps. 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.
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"


And I posted the following below about 6 years back (again please note the bold) 　
　
　
　
　
"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
----------------------------------------

Now i dont give a crap honestly who invented it....its a freaking shoulder stretch movement.....but at least if you are going to copy my words verbatim....cant you at least say "borrowed this from a post by Dante" instead of pretending like you wrote it?

Freebirdmac do you mind if i go thru all your posts on this board and just cut and paste whole paragraphs verbatim of whatever you have previously written and use it as my own? Shouldnt be a problem correct because heck its probably been talked about before anyway.

Holy Shit! Dante the last thing I wanted to do was let this happen. I was trying to help guys on this forum. I dont think, and I know the guys on this forum dont think, I was taking credit for what you posted. It was a short cut. If I offended you I apologize. So far all those that didn't know this already (which the regulars on this forum for which is was intended, would be a minority) I BORROWED THIS FROM DANTE!

[Hammerfit]

I have seen this exact same fuckin' video before. Damned plagiarist.


Nice work Hammer.

Damn just got bashed by the man himself, what's next?!

[freebirdmac]

So let me get this straight FreebirdMac....just so we are clear.



Now i dont give a crap honestly who invented it....its a freaking shoulder stretch movement.....but at least if you are going to copy my words verbatim....cant you at least say "borrowed this from a post by Dante" instead of pretending like you wrote it?

Freebirdmac do you mind if i go thru all your posts on this board and just cut and paste whole paragraphs verbatim of whatever you have previously written and use it as my own? Shouldnt be a problem correct because heck its probably been talked about before anyway.

You are correct. I wouldn't get my panties in a bunch over the regurgitation of an exercise description. Now if someone is profiting from your words or describing something new/unique/scientific, then you may have a case. I and probably most others here, didn't ask for a source as it simply wasn't important. Or pertinent. As said, it's been around forever.

It would have been far more graceful if you had simply posted a "Thank you. I'm flattered you used my post from another site. It is a great exercise." That way you could have gotten the credit that you seem to need for this description rather than coming across as a petty person. Mike is a good guy. For all I know you are as well.

[Mac]

You are correct. I wouldn't get my panties in a bunch over the regurgitation of an exercise description. Now if someone is profiting from your words or describing something new/unique/scientific, then you may have a case. I and probably most others here, didn't ask for a source as it simply wasn't important. Or pertinent. As said, it's been around forever.

It would have been far more graceful if you had simply posted a "Thank you. I'm flattered you used my post from another site. It is a great exercise." That way you could have gotten the credit that you seem to need for this description rather than coming across as a petty person. Mike is a good guy. For all I know you are as well.

What Freebird said!

[BigAl33]

Looks like a good stretch. and as someone with a previous shoulder surgery will try for sure. Thanks to whomever wants the thanks.

[axioma]

I am so clueless! I just read through this...this is what all the bullshit was about? Hammer, no wonder you were pissed!

One thing though, Freebird....you rock girl! I have never heard anyone put in their place with such a polite f-you! Awesome....really...