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Answers from Danny M O'Dell:

Q.I am currently in the process of recovering from a shoulder injury (frozen shoulder) and have used a combination of exercises to strengthen my rotator cuff. I no longer have any pain and am anxious to resume my pre-injury training which mostly involved push-ups and pull-ups. However I am keen to avoid injuring myself again. Can you recommend of an intermediary program which would allow me to progressively increase my strength and allow me to eventually resume training at full intensity?.

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Answer:

I am uncertain just what you mean by a “frozen shoulder”. Are you speaking of a very restricted range of motion? Have you consulted with a specialist? If not, then do so to prevent further aggravation of this complex area..

If you have talked to a doctor and have their ok to continue with your training here are the steps I would suggest that you follow:

You were on the right track as far as doing push ups and pull ups; both are excellent exercises to keep your shoulders healthy. As for the rotator cuff muscles they do not require heavy weight resistance-remember these are four small muscles whose main objective in life is to steer the humerus into the semi ball and socket of the Glenoid cavity during arm movements. Once these are damaged the shoulder begins presenting with problems.

Work within your standard of pain; NONE of the exercises should cause anguish or stabbing pain sensations that are indicative of ongoing damage. You must regain full range of motion as you increase your strength.

Start out by doing a series of shoulder warm ups consisting of large arm circles out to the sides in clock wise and counter clock wise motions. Do these for ten to twenty repetitions in both directions. Next move your fully extended arms in a straight line and directly in front as far up and as far back as possible for ten to twenty times, now do a rapid and I mean a rapid bent arm to straight arm train motion directly out to the front and back to the rear again for ten to twenty times. That is your shoulder warm up.

Now move into the strengthening exercises, three to four sets of 10-12 repetitions only if there is no pain present:

• Military presses
• Pull downs
• Side and rear raises
• Shoulder shrugs
• Barbell rows

Finish with your choice of rotator cuff exercises for high repetitions-up into the twenties and thirties until you build up good strength endurance.

Rotator cuff exercises with bands, tubing, dumbbells and barbells:

• Lying
• Standing