Torn labrum

billy34 · Oct 7, 2008

After experiencing some pain in my right shoulder, I went to my Dr. He ordered an MRI. He got the results and told me, I have a slightly torn labrum. Are there certain exercises I should/shouldn't do? I use predominantly machines in my workouts and have not done a flat bench in quite some time.
Thanks!

JuicedAthletics · Oct 7, 2008

Ive actually torn both my labrium. Ive had surgery on each one as well. Mine stem from athletics in college (abuse and overwork) and improper training.

Ive rehabbed really well from the surgeries but have really had to baby alot of exercises. I still go very heavy but use much more caution and better form now. Definately stay away from any exercise that puts your arms in an unatural position behind your head and try and avoid abusing heavy weights on barbell exercises.
I have also found that the best rehab were brookstick stretches by Dante. If you do a search you should be able to find them.

Let me know if you have any other questions.

Good luck

smootheavy · Oct 8, 2008

kbger said:
because you use mostly machines might be the reason for the injury. lack of range of movement can do some damage because machines arent built for everyone. they could be small for some ppl/too big for some ppl. not everyone fits in the medium, and ive seen more injuries from smith machines/stationary machines compared to dumbbell exercises. have you been told to see a PT? i def would.

I agree, the problem with machines aside from what was mentioned above is that they put your joint ROM in a fixed pattern, every person is different in terms of their muscles orgin and insertion. These cause different leverages in different positions through the ROM. This can cause strain on the joints 1 and 2 can limit the amount of strength developed by stabilizers in your case the rotator cuff musculature.

Get a stretch band and tie it to a door knob and perform internal and external rotations every other day for 4 sets of 25 reps...Perform scaption, I's and Y's as well as serratus push-ups 4 sets in the 12-20 rep ranges. A google search should find exercise descriptions for you with pics.