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Shoulder Towel Dislocate Exercise

Cjay

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It is suppose to help or possibly cure rotator cuff problems. Anyone know this method and would like to share. I am currently doing the traditions exercises to see if they will help. I remember Doggcrapp mentioning it a couple months ago. Thanks Cjay
 

xcelbeyond

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Bump

I don't remember reading about a towel method. Can you describe it a bit?
 

Armageddon

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The only towel type exercises that I've ever heard of was from the stregth coach at Penn State. That was more varied resisence training than anything.
 

DOGGCRAPP

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bump

(wait a second this bump was for me!)
 

DOGGCRAPP

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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)
 

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mike man

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DC

This would be a godsend for me. I've had shoulder impingment problems for the last 6 yrs. Especially when I bulk up any. Shoulders going numb all the time if I leave my arms still for more than ten minutes. Even wakes me up at night numerous times.
I've been to bone and joint specialists before about this problem I get. They took x rays and said nothing was injured.
Even went thru 6 weeks of 2 times a week of PT stretching targeting my left shoulder specifically. They forced the shoulder out of it's socket to stretch all the tissues there. It helped, but never made it completely go away.
I'll give these broom stretches a try to see if it helps.
Thanks bro.
 

littleguns20

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Rotator cuff Ex's

Try Hughston shoulder exercises. They are specific to the rotator cuff muscles (Supraspinatus, Infraspinatus, Teres Minor, and subscapularis) and work great at strengthening these muscles. I don't have a copy in doc. form to paste here but you could type in Hughston shoulder exercises on gooogle and get them! Hope it helps my friend.

LG
 

Cjay

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Thank you very much DC! I'm sure it will work. I have noticed that when I do this with my bats in warm-up, it seems to make things more comfortable. Again, thank you... Cjay
 

Moen

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Can someone explain this to me some more because it would be very usefull for me too, do you do it palms up or palms down ? I think palms up judging by the picture. And what is meant by going to the middle back, you can't go any further than straight overhead without dislocating your shoulder so I think I didn't understand it exactly :)
 

Cjay

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Palms down! You are right with your palm up, you can not do it, but with your palms down... you can. From what I understand:

1. Find a towel of broomstick... I think the stick works better.
2. Place you hand toward the ends of the broom stick. This will be your beginning spot and as you get used to it, you can move your hands in.
3.Your hands should now be toward the ends of the broomstick with your palms down. and the broom stick should be about relaxed in from of you.
4. Keep you arms straight at all times and rotate the broomstick from the relaxed position to over your head and then behind you back.
5. Finally reverse the direction.

Hopefully this picture I attached will help... Cjay
 

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Moen

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Helps ALOT thanks mate. I wonder though, there's no way in hell I can get my arms beyond overhead ? I know I have shoulder issues though :p
 

Cjay

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If you hold your hands out far enough, it shouldn't be a problem. May have to duck your head to get the stick over though...lol Cjay
 

Moen

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I just tried with a wider stick and I got halfway in the behind the back motion. Anyone got some advice how I can really get to the midback ? :)
I was think about just doing them till where I can get now, keep the grip width the same and gradually really try get to midbacklevel.

Thoughts on this Dante and Cjay ?


On a side note : my shoulders are really fucked up and I'm seeing my third specialist at the moment but my shoulders actually felt more firm after doing these, even if it's only 3/4 of the rom I can accomplish at the moment :)
 

Cjay

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I would just practice some other stretch before doing them. Here are some good one for the shoulders: **broken link removed**
**broken link removed**
www.tnota.org/ focus_shoulder.html

Cjay
 
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