Reddit reviews Treat Your Own Rotator Cuff

I bookmarked this book on Amazon just because of the reviews. I've never used it, but based on what I've read about it, it could be worth a shot:

http://www.amazon.com/dp/1598582062/ref=wl_it_dp_o_pC_nS_ttl?_encoding=UTF8&colid=1762633561FV6&coliid=IDM3JYRS1OS03

First off, you don't need to worry at all about the concepts I bring up in this comment before you've spent a good 3-6 months getting into the routine I laid out earlier.

So about running

You have to run for a mile, 1600m, to burn around 100 calories; this takes 10-12 minutes to do. Which is roughly the same as one and a half of my big sugar free wheat biscuits. Or 2 simple low fat ham sandwiches.

Cardio for weight loss is a pointless waste of time. If you're going to do cardio then do it after strength work (so that you still keep good form during the strength work).

However, there are other valid reasons for doing cardio. Improved oxygen capacity helps against drowsiness and makes it easier to concentrate intently for longer periods of time. Very useful if your main job is mentally demanding. I also personally find it a lot easier to sleep on the days where I've run.

If you have feet issues, flat feet, then specific exercises to fix that with a later addition of barefoot running will keep it in check. This will have a knockon posture effect on the rest of your body.

So since I've mentioned that then lets get on with the very real preexisting issues you might be faced with as you begin hitting those 3 month and 6 month marks.

First off you need to cross off a checklist of extremely common body dysfunctions to make sure nothing will get worse as you lose weight and strength train.

We'll start in the order you will have to fix them in. The order is from the bottom to the top.

Because each muscle balance issue that exists lower in the body will affect the issues above it. If you decide to fix upper back issues first then that will simply stall out on its own or worsen your pelvic issues.

1.Preexisting injuries:

• Broken a bone in your wrist? - > Add wrist mobility exercises
  
  Consequence if you do not add wrist mobility exercises: depends on the injury itself and how the healing/treatment went. At a minimum you can expect that that wrist will have less mobility, less range of motion, at worst you will develop chronic pain for a variety of reasons. A physiotherapist or doctor can fill you in there if you're interested. Visit the local clinic and ask /r/askdoctor for good measure.
  
  My local clinics for example are staffed by utter morons who can't fix a rotator cuff or send me to someone competent enough to devise a treatment plan to fix it if so their very own bare balls where on the line.
  
  
• Dislocated shoulder? - > Add rotator cuff mobility & strengthening exercises (You probably should to rotator cuff strengthening exercises anyway for injury prevention) This book is very good. It exists as an ebook too.
  
  Consequence if you do not rotator cuff exercises: reduced mobility in shoulder girdle (especially upwards mobility), as strength grows in the shoulder girdle you will end up spontaneously dislocating your shoulder (I re-dislocated twice while stretching out laying in bed). Instability of the shoulder socket. Chronic radiating pain.
  
  
• Flat feet? - > Do the towel toe grasping strength exercise and find strength progression exercises from there. I progressed to barefoot jogging in sand, and then in forests. For a couple of weeks I had an issue walking up stairs.
  
• Any odd recurring aches or pain anywhere? - > Go see a physio to get it examined and cleared
  
  
  Consequence if you do not fix flat feet: Chronic pain. Difficulty walking. Knees will rotate inwards which in turn will lead to lordosis which in turn leads to kyphosis and forwardleaning vulture neck. Bones in the foot will fuse together (happened to a relative of mine).
  
  2.Check for/treat lordosis (Forward leaning pelvis. Inwardly rotated knees. Lower back pain/soreness.)
  
  Easy to check in the mirror: https://2xm0t92b1vo22py83u40kcv7-wpengine.netdna-ssl.com/wp-content/uploads/2012/11/lordosis-treatment-kyphosis-treatment.jpg
  
  Another live photo: https://st2.depositphotos.com/2171279/11628/i/950/depositphotos_116289940-stock-photo-woman-with-impaired-posture-position.jpg
  
  Forward leaning pelvis example: https://2xm0t92b1vo22py83u40kcv7-wpengine.netdna-ssl.com/wp-content/uploads/2012/11/anterior-pelvic-tilt.jpg
  
  As for the exercises to fix that I've pretty much forgotten what I used. Think it was weighted squats and then I used hip flexor stretches. Very simple fix. Still do the exercises today. You can look it up online and get a progression that works for you. The key thing here is progressively more difficult exercises until you hit the goal you want.
  
  The key thing is to activate the glutes and use them more while at the same time stretching out the hip flexors.
  
  Consequence if you do not fix lordosis: Lower back pain. Radiating pain down the leg. Leg weakness. Difficulty doing a proper deadlift. Possible hernias if you deadlift improperly with lordosis still there.
  
  3.Check for/treat Kyphosis (Hunchback, forward leaning posture, forward leaning neck, inwardly collapsed chest)
  
  This one is easy to check. If you are at a decent low BF % (10-20%) and look at your upper back then are the spinal ridges poking out more at around chest height than in other areas? Also check your shoulders, are they rounded and leaning forward?
  
  Take a picture from the decide and compare it to the example picture below.
  
  If any of those are true then you need to work at restoring thoracic mobility & stability (Your ability to twist and turn around the chest spine, as well as the core strength, spinal erector strength, and shoulder girdle strength needed to support it.
  
  Example picture: https://scoliosistreatmentalternatives.com/wp-content/uploads/Kyphosis-Normal-vs-Hyper.jpg
  
  I'll come back and add the exercises I use later with sources.
  
  Consequence if you do not fix kyphosis: Upper back pain, weak shoulder girdle, difficulty standing or sitting for medium to long periods of time (1 hour - 12 hours). Shallower breathing.
  
  4.Check for/treat forward neck
  
  Very easy to check, take a picture from the side with a relaxed posture.
  
  I'll come back and add the exercises I use later with sources.
  
  Consequence if you do not fix forward neck: Sore neck, pain, basically the higher up you go in these common dysfunctions the less serious and less debilitating the symptoms are.
  
  5.Learn how to sit and stand relaxed with good posture
  
  I personally use the esther gokhale method. It's easy, relaxing and helps me breathe better. Heres a preview of her book.
  
  Stretchsitting, that way of standing and stretchlying in particular have been big things for me. She also has a side chapter of exercises to fix common issues.
  
  6. Learn the main lift in the RPT (reverse pyramid training) strength routine that the leangains routine is based on, record your lifts, and stick to it
  
  From here on you simply reap gains and maybe add some accessory exercises when you run into trouble (hand grip strength for example).
  
  7.Do a dexa scan for 100-200$ every 3-9 months & Learn the numbers on how quick you can do a leangains cut at different body fat percentages. Also learn how to to a leangains bulk.
  
  That's it. You know have a perfectly healthy, practical, and safe routine that will keep you strong and lean until breathing appears to difficult and someone spends an afternoon shovelling dirt on top of you.
  
  If you want to add cardio for a specific purpose -> Fits into the routine after the strength training
  If you want to learn a complex physical movement (hanstands whatever) -> Do it after strength training.
  Want to stay nimble and mobile? -> Do a whole body stretch routine daily (starting stretch is a programme you can use. Then find progressions for the exercises there)
  
  Wanna do something sporadic like rock climbing? Go ahead, its low effort cardio and no issue whatsoever with your newfound strength.
  
  I know I've made a lot of unsourced claims in the past few comments and I'll set to fixing that during the week so you can check out the validity yourself. This is something I'm putting together for myself anyway.

http://www.amazon.com/Treat-Your-Own-Rotator-Cuff/dp/1598582062/ref=sr_1_1?ie=UTF8&qid=1382408120&sr=8-1&keywords=treat+your+own+rotator+cuff

That book is working well for shoulder impingement that I have in both shoulders. IIRC, it specifically mentions exercises such as upright rows, behind the neck lateral pulldowns, and other behind the neck exercises as being terrible for shoulder health.

There's a good stretching and treatment program for shoulders in the book. I would recommend cutting out the upright rows immediately because tendonitis (if you have that) is annoying to get rid of if you keep working through the problem (with an impingement exercise especially).

I did the same thing, went too hard too fast and tweeked my shoulder. I bought this book and it really helped a lot. I've learned that a lot of shoulder problems stem from a weak rotator cuff. (the muscles that hold the head of the humerus into your glenoid cavity) Read the reviews if you are unsure. It is well worth it to get back into lifting without pain.

http://www.amazon.com/Treat-Your-Own-Rotator-Cuff/dp/1598582062/ref=pd_sim_14_3?ie=UTF8&refRID=03AB9WHAEQCD74ZG97TE

I highly suggest "Treat your own Rotator Cuff"

It's pricey but it goes into all the detail you need and has exercise plans for your shoulder. It doesn't really cost more than one visit to the PT w/insurance. If you go to a physical therapist learn the exercises then stop going. You might need surgery for it but that usually only occurs for people over 50 who have bone spurs in their shoulder. Unless you REALLY messed it up it's more than likely that stretches and exercises will sort it out.

It took me almost 1.5 years to fully get over my shoulder issue. It was tied into a neck injury as well but tendon injuries suck and take longer than you think is reasonable to heal.

I had rotator cuff pain and treated it myself using the stretches and exercises in the book Treat your own rotator cuff. Great book, but it will take time to recover doing it yourself.

This very specific book did it for me.