rotator cuff strain rehab

[simonsky]

rip i just got diagnosed with an RC strain , most notably in the supraspinatus, and i want your opinion as to what exercises would help me rehab and strengthen the muscle. i got it from benching horribly.

i know pressing will do wonders for it but it kinda hurts a bit at lockout and when i ditched benching and just did presses for two weeks or so, the condition didnt improve. SS is the first program i followed so its probably not caused by muscle imbalances by just benching like a retard.

i would like to know some exercises and devise a rehab program preferably at home using some bodyweight exercises or if the shitty gym i'm at has the equipment i would like to ask for some weighted ones like face pulls or ones using the pink dumbells.

also, the doctor said use a hot compress, is it preferred than cold? or should i use both?

my doctor referred mo to a PT and i dont feel 100% confident about what he will say so i desperately need your opinion.



thanks!

[Mark Rippetoe]

Use the SEARCH FUNCTION.

[simonsky]

i'm sorry rip for being stupid but i just cant find any through searching with google or this site's own search function.

btw to make matters even look stupider i got injured with a 145lb barbell =( weaksauce

[Mark Rippetoe]

I find this hard to believe, since I have written about my own rehab.

[simonsky]

still cannot find your own rehab because putting in Rip or Rippetoe in the search would lead to all posts in this board haha.

stupidity aside, i found the answers to my question. you said that dont do the light dumbell/band shoulder movement exercises but i still want to give them a try after my general warm up. plus i want the other gym goers to laugh at me when i do some silly shit with light weight and them get their man parts shrivelled up as i can squat 600.421 times more than they can.

as i found out, the ratio of shoulder injury questions to "just press" answers from you is 1:1 so i will continue to press. but it hurts at lockout even with just the bar...oh well nevermind.

another question, you said quit benching, but i can bench with close to 45-50 degree armpit angle (benched with what you said in the book before but to your defense poorly) and not feel any significant pain during or after. is it stupid for me to bench in this new style?

lastly should i take advil/ibuprofen for 800mgx4x5days as you stated in the threads i found even though the pain is just 2 out of a 10 point scale?

[Greg C]

Simonsky:

Dude: http://startingstrength.com/resource...ad.php?t=15737

or even:

http://lmgtfy.com/?q=site%3Astarting...or+cuff+injury

[Tiburon]

http://lmgtfy.com/?q=site%3Astarting...otator+cuff%22