Toning Arms/Back/Chest with a "Bad" Shoulder

[roboray1]

Hi All,

I'm new and I hope this post is in the correct thread.

I'm hoping someone might have some suggestions for me regarding workouts. I workout 6 days a week doing a popular interval training program. I am very happy with the program and it is helping me achieve goals but I have one major concern: I am recently recovering from a torn rotator cuff and labrum in right shoulder. I have recently completed physical therapy but I will have to continue exercises to strengthen and regain flexibility in shoulder indefinitely. physical therapist has advised me to stay away from push-ups, pull-ups and pull-downs, and basically any high impact exercises putting body weight on shoulder indefinitely as well - unless I want surgery eventually, of course. I can however use dumbbells and resistance bands, since these methods are more forgiving. Whenever workout program gets to the burpees or level 1/level 2 drills, I do a modified workout - abs, sprinting, etc. I'd like to find a way to work out arms instead of skipping over them.

Are there any exercise regimens recommended for me to tone arms/back/chest without the damaging effects of push-ups and pull-ups? Any input is appreciated. shoulder is recovering and much stronger than before, but I'd like to stay fit without re-injuring shoulder.

Thanks in advance for any input!

[Boss Man]

Hi Rachel, it's good to speak to you.

In relation to the rotator cuff and the labrum, can you fully raise the arms 90 degrees laterally and can you fully raise them 90 degrees from the hips until parallel with the anterior deltoid?

[roboray1]

HI boss Man,

Yes, I can do both.

[Boss Man]

Then you can work the shoulder area by doing things like side raises and front raises as part of an overall weekly programme.

However you still need to be careful, because it becomes about the tolerance level of the joint and the surrounding areas, as a normal range of motion doesn't necessarily mean full ability to function when stressed with added weight, so you would be wise to try such exercises with a minimal amount anyway, as you shouldn't just jump gung ho into these things obviously.

Eventually you should be able to go for a it more with any luck, ubt if you feel any issues when you do such exericses, stop doing them.

[roboray1]

Thanks Boss Man. I appreciate the input. I've decided to forgo any added weight and just use resistance bands since I can tailor exactly how much resistance I can take comfortably instead of choosing an arbitrary weight. Thanks again for the helpful reply!

[phiallis]

Any isolation exercise will work, i.e. flies, curls, tricep extensions. Rows should be fine too.

[vamp]

flies and rows are not isolation exercises though... also, compound exercises as a whole are better for strength building and calorie burning, so both of these are better than a triceps press or a bicep curl.

[Alinshop]

Thanks Boss Man. I appreciate the input. I've decided to forgo any added weight and just use resistance bands since I can tailor exactly how much resistance I can take comfortably instead of choosing an arbitrary weight. Thanks again for the helpful reply!

I hope you have a speedy recovery. Unfortunately I recently injured shoulder too, and it is quite painful.