{"id":371,"date":"2009-10-07T06:47:31","date_gmt":"2009-10-07T13:47:31","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=371"},"modified":"2009-10-07T18:30:08","modified_gmt":"2009-10-08T01:30:08","slug":"modified-lat-pulls-for-shoulder-pain","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=371","title":{"rendered":"Modified Lat Pulls for Shoulder Pain"},"content":{"rendered":"

Since publishing my rotator cuff manual over 4 years ago, I have received emails from all over the world with shoulder related lifting questions.\u00a0 Invariably, I discover that many shoulder injuries are simply caused by repetitive micro-trauma in the weight room.<\/p>\n

What does this mean?\u00a0 In effect, it is like taking sand paper and rubbing it over your rotator cuff day in and day out for weeks, months and years until you either create tendinitis or wear a small hole in it.\u00a0 Exercises that often get people in trouble are bench press, dips, flies, lateral dumbbell raises, and military press to name a few.\u00a0 I show modifications for all these in my book.<\/p>\n

In my shoulder rehab programs, I have always advocated front lat pull downs.\u00a0 Why?\u00a0 Simply because I can strengthen the posterior chain muscles, improve posture and activate scapular stabilizer muscles while encouraging retraction and downward rotation of the shoulder blade.\u00a0 These are necessary things\u00a0to balance the shoulder.<\/p>\n

Some experts and customers question this technique from time to time because they disagree with taking the arm above shoulder height during periods of inflammation.\u00a0 I say this\u00a0 varies from person to person.\u00a0 I have worked with over 10,000 people and can tell you there is never one certainty among symptoms and response to exercise.\u00a0 With that said, I do not want people to exercise through pain.<\/p>\n

To that end, I offer a modified version of the pat pull down to accomplish a similar movement.\u00a0 The straight arm lat pull will effectively target the same things when done properly.\u00a0 I have included\u00a0 a video below showing the technique with a traditional straight bar on a pulley as well as with resistance tubing.<\/p>\n

\"Video<\/a><\/p>

Click to play this video.<\/a><\/p><\/div><\/p>\n

The key points to remember are these:<\/p>\n

    \n
  1. Begin at or below shoulder height<\/li>\n
  2. Keep the knees slightly bent at all times<\/li>\n
  3. Maintain a tight core (contract abdominals throughout)<\/li>\n
  4. Keep the elbows straight at all times<\/li>\n
  5. Focus on pulling the shoulder blades closer together on the pulling motion<\/li>\n
  6. Return\u00a0to the start position under control to avoid momentum taking over<\/li>\n
  7. Breathe out on the way down and in on the way up<\/li>\n<\/ol>\n

    I have found this to be\u00a0an excellent alternative for those unable to continue with traditional lat pull downs during the course of a shoulder injury\u00a0or rehab.\u00a0 It is 100% safe.\u00a0 The only precaution would be not going forcefully past the hips with the tubing pulls\u00a0for those with anterior shoulder instability or a known labral tear.\u00a0 This is not an issue with the cable pull as the bar stops prior to this point.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Since publishing my rotator cuff manual over 4 years ago, I have received emails from all over the world with shoulder related lifting questions.\u00a0 Invariably, I discover that many shoulder injuries are simply caused by repetitive micro-trauma in the weight room. What does this mean?\u00a0 In effect, it is like taking sand paper and rubbing […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8,36,11,26],"tags":[],"class_list":["post-371","post","type-post","status-publish","format-standard","hentry","category-rehab","category-shoulder","category-shoulder-injuries","category-training"],"yoast_head":"\nModified Lat Pulls for Shoulder Pain - Brian Schiff's Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=371\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Modified Lat Pulls for Shoulder Pain - Brian Schiff's Blog\" \/>\n<meta property=\"og:description\" content=\"Since publishing my rotator cuff manual over 4 years ago, I have received emails from all over the world with shoulder related lifting questions.\u00a0 Invariably, I discover that many shoulder injuries are simply caused by repetitive micro-trauma in the weight room. 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