Shoulder Pain Rehab Template

[PhysXman]

Hello,

Would this template be appropriate for returning from a collarbone break? One of my wrestlers broke her collarbone at practice and I would like to have some exercises for her to do once she is cleared to return to sport.

[Michael Ray]

Hey, it really depends on the severity of the clavicle fracture, current plan of care (operative vs non-operative), and other pertinent case details. Ultimately a consult with us would likely be much more beneficial.

[Gainsdalf]

Hi,

Thanks for this template. Just completed the Bodybuilding template, but pain in shoulder won't let go despite following general advice on modifying painful exercises (hard to pin down specific movements, but pain seems to manifest after sessions with horisontal pressing and vertical pulling, moreso with close grip), so attempting to make rehab the main training goal with this template.

A question regarding scheduling for the GPP exercises. Most or at least some of your templates include a scheduling recommendation, but I can't find any for the shoulder rehab template. Additionaly, the GPP exercises' frequencies differ to the degree that I'm scraching my head a bit as to how to best schedule the whole thing (e.g. cardio 3x/week and arms 1x, while everything GPP in the bodybuilding template added up nicely 2x/week). Any tips?

FInal question: "Cable/Banded Internal/External rotations" are programmed. '/' usually means 'or' and certainly does for cable/banded. But am I to do either internal or external rotations, or both? If either or, how do I decide?

[Michael Ray]

Hey, thanks for purchasing the template. Did you have a chance to review the pdf that came with the template?

For GPP - scheduling is up to you but is discussed on page 17: "GPP can be performed on days where you don’t have any scheduled lifting.
Alternatively, it is perfectly fine to perform some or all of the GPP work after completing a lifting session. Use whatever works for your schedule."

Frequency of arm training - the template has cardiorespiratory activity (GPP) programmed 3 x / week but that doesn't necessarily mean you have to complete all sessions. Arm exercises as defined as pull-up, biceps, and triceps variations are programmed with a single slot for each movement per week, but you can certainly layer in more if you'd like. Keep in mind the template layers in shoulder specific exercises (refer to pdf) for your symptomatic area of the shoulder so there are still upper extremity specific exercises being completed throughout the week. Given the premise of this template is symptomatic reduction and return to baseline of prior activity, I wouldn't get too caught up on frequency of biceps/triceps exercises right now.

Internal/External Rotation - it's ok to do both.

Hope that helps. For further individual guidance, we'd be happy to consult with you.

[#schmidtamlimit]

Hello all,

I have a question about the shoulder rehab template.
Many years ago, I had two injuries on my right shoulder (clavicle fracture and acromioclavicular joint dislocation probably grade II).
However, this has not caused me any discomfort in training, the training has mostly improved the situation

Now I had another small accident in September 2021, which I unfortunately did not take seriously and continued to train normally for the time being, despite pain. I thought the give themselves with time, that was stupid.

In December I was now in the MRI.
Findings: Chronic injury to the AC joint and almost complete partial fiber rupture of the supraspinatus tendon. Other structures of the rotator cuff were preserved.

I would now like to try to get the problem under control conservatively for the time being, as well as I can, in order to hopefully be able to start the new low fatigue template at some point.

Can I buy the Shoulder Rehab Template with this problem and train with it and hopefully get a "good" condition again?

Thank you so much for your great work.

Christian

[Michael Ray]

Hey! Sorry to hear about your situation. Yes, the template is designed for folks in your situation. Also, check out this blog to go with the template: https://www.barbellmedicine.com/blog...cuff-teardown/

[JacobDG]

Hello! I have had shoulder pain during pushing movements for years despite lots of physical therapy. I am excited to try this rehab program. I am curious, my gym does not have barbells, only dumbbells. Will I be able to follow this program with dumbbells only?

[Michael Ray]

Yes, that shouldn't be an issue.

[goychie]

Hi! I started the template this week for a wrestling injury that's been aggravated by and a limitation to pressing exercises, and I have a question about the template itself.

In the exercise selection for phases 1 and 2, there are selector slots under Deadlift Exercises to pick a row variation, and those don't show up anywhere in the individual weeks or the overview sheet, and I'm just wondering what I should do with it? My initial thought is just to throw it in with GPP/supplemental stuff at the same set*rep scheme as the other rehab exercises - Is there any real downside to that I might be missing, or is it just kinda whatever?

[goychie]

Right now, the selection for Supplemental Deadlift is what populates in Day 3 Exercise 3 through Phases 1&2.
While I was checking, I realized that there are 10 exercise selections competing for the 9 slots in those first two phases - guessing one of the two secondary deadlifts loses their chair when the music stops?

[Michael Ray]

Hmm. Can you do me a favor and email [email protected] so we can trouble shoot this further?

[goychie]

Done, thank you!

[kflymceids]

Hey BBM team, I have some template questions:

1. I had shoulder surgery about 10 years ago (subacromial decompression) and have since been diagnosed with partial rotator cuff tear, partial labrum tear, and early onset glenohumaral osteoarthritis. (I'm 38 FWIW.) Docs have advised against lifting. The one doc who didn't straight up say no, said I should use SSB and bench block to limit rotation. Is the shoulder template for me? I don't have pain so much as I have concerns about how to maximize my training without making my future self pay for it. Basically, will the template strengthen/benefit my shoulder? I'm already doing the physical therapy that's been prescribed.

2. I've also been experiencing knee pain for about three years. MRI said inflammation, which is the doc's way of saying he didn't see anything structural. I think it's PFPS but can't be sure. Can I run two templates at the same time--the knee and shoulder template?

3. What are the templates? I'm a bit confused. Are they programs to run in addition to my regular lifting (so in addition to the hypertrophy template)? Or do I run them instead of anything else (and in that case, wouldn't I see some regression in my other lifts)? As I mentioned above, I'm debating whether to run the shoulder and knee at the same time--is that possible/advisable?

Thanks

[Michael Ray]

Hey, thanks for sharing your backstory. Yes, the shoulder template is appropriate for your situation. What has physical therapy looked like recently? What goals do you have specific to PT?

2. This is theoretically possible but would likely be cumbersome. I would instead recommend having a consultation with us so we can instead create a blended program meeting both goals regarding your shoulder and knee.

3. Templates are general recommendations and a map to achieve a set of goals. Specifically our rehabilitative templates are designed to target symptomatic areas while scaffolding movement over time to return to desired activities.

Hope this helps. Happy to discuss more via a consultation. If you are interested in a consultation, please complete our intake paperwork here: https://docs.google.com/forms/d/12hL...6n3IBidgw/edit.

[kflymceids]

Edit: couldn't figure out how to directly quote/respond to your post.

Thanks for the response.

PT has consisted of four or five in person sessions with exercises to do at home (work with bands, light weights, stretches, etc.) Looks very similar to what I find when I google rotator cuff physical therapy exercises. My goal is to lift without pain/irritation, and perhaps more specifically, without fear that continuing to lift will cause irreparable harm to my shoulder (as has been explained to me by the sports and ortho doc who did my previous surgery). I do not feel I have the same goals as my doctors/PT who want me to stop lifting (or really use my shoulder at all). While I'd love to pitch again, I'm at an age where I'm comfortable saying that ship has sailed. What do you say to someone like me who is reluctant to try something out of fear of making things worse due to all the doom and gloom advice I've received from doctors/PT?

So, to be clear, is the rehab template a 3-day lifting program that contains squat, deadlift, OHP, and bench variations, plus presumably some specific targeted shoulder work (perhaps similar to the PT I've been doing)? So it's not just some PT exercises that I'd do on my off days while running the hypertrophy template? Sorry for all the questions, but I'm just trying to understand what I get and make sure this is a good idea for me before I purchase. Thanks

[Michael Ray]

No worries Thanks for elaborating. I think a consultation would likely be more beneficial than the template, so we have space and time to talk through your prior experiences while outlining a game plan to get you back to the activities you value. If you are interested, please follow this link to our intake paperwork: https://docs.google.com/forms/d/12hL...requested=true

[dadbod55]

Hello,

I just purchased the shoulder rehab template for chronic shoulder pain from training. After reviewing the template, I realized that I will not be able to follow the squat prescription as written as I also have a limiting/persistent hip injury (from training) that seems to be similar to my shoulder. Would you suggest I find an entry point following the squat reps as prescribed in the template at a lower intensity/weight OR (and I'm partial to this idea), emulate the press prescription of higher reps at lower intensity?

Thanks for your help.

[Michael Ray]

Hey, thanks for the questions. Ultimately a consultation may be the most beneficial to work through your individual situation and give specific recommendations. If that's not an option then I usually recommend minimizing higher intensity loads while symptomatic, so your proposal of more volume with lower loads makes a lot of sense to me. Hope that helps!

[Gainsdalf]

I emailed you at [email protected], but have not received a reply from you since your initial "we'll get back to you tomorrow" reply (12 days ago :P ), so I'll try here:

I noticed a technical issue with the GPP cells when I started Phase II. In the phase I part of the template I was very happy to see that you included logging cells for each GPP exercise. Throughout the phase 2 and 3 sheets however, the cells for logging and exercise descriptions are missing, as well as the entire "block" for Biceps Rx. See pictures for reference.

I double checked by downloading the template again and checking the unedited template, and the issue seems to be present there as well.

[Michael Ray]

Hello, thanks for the comments. I do not manage the support inbox, but suspect perhaps your email got lost in the mix. If you don't mind, please email your questions again. I am not able to trouble shoot the technical issues with the template.

[zombielunchbox]

Having issues with link in first post, and cannot locate it by searching on the website. Can someone give me a good shove in the right direction, please? Many thanks in advance for your time!

[JunkMD]

Hey, is the shoulder rehab template still available? I can't seem to find it. Thanks!

[[email protected]]

Hello Michael Ray - thank you for putting together this template. Background: I'm 42, had sudden severe pain and loss of ROM with some intense post-hole digging, went to a PT 3 months after onset, she said I was in beginning stages of "frozen shoulder." We did some painful shoulder mobilizations and my ROM is 80-90% back. But the pain is still around. Questions related to this template:

1) How much pain should I expect during and after exercise? eBook says "If symptoms increase, they shouldn't last for 24 hours." More specifically: Should I be seeking the limits of my discomfort, as long as I don't lose function and the pain is back to baseline before 24 hours? Or should I be avoiding pain during exercise? (I'll note that pain was required for getting my ROM back during PT).

[hassanizhar]

If your spouse is experiencing shoulder pain, it's important for them to work with a healthcare professional, such as a doctor or physical therapist, to develop an individualized rehabilitation program. However, here is a general template for a shoulder pain rehab program:

1. Warm-up: Start with light cardio, such as a brisk walk or biking, to increase blood flow and warm up the muscles. Then perform some dynamic stretches for the shoulder and upper back to prepare the muscles for exercise.
2. Strengthening: Use light weights and resistance bands to perform exercises that target the rotator cuff and scapular stabilizing muscles. Examples include:

• External rotations: Hold a light weight with the elbow close to the side of the body and rotate the arm away from the body.
• Internal rotations: Hold a light weight with the elbow close to the side of the body and rotate the arm towards the body.
• Reverse fly: Stand with a resistance band behind the back and pull the band out to the sides while keeping the elbows level with the shoulders.
• Scapular push-ups: Get into a plank position and lower the body towards the ground while squeezing the shoulder blades together.