"The pectoral group is easily stretched in a door way with 3 positions…
- forearms flush with door frame, elbows at 90 degrees, 90 degrees under arm
- straight arms/elbows reaching toward corners of doorframe
- straight arms/elbows reaching overhead to top of door frame (unless this position bothers you)…repeat each for 30 seconds numerous times throughout the day."
I like this advice
Really? Respectfully, I disagree with much of what he wrote.
I tore my supraspinatus, and already having a strong background in sport medicine, decided I must become my own expert.
I utilized OHP as one of my primary rehab tools, as was mentioned by others on a recent thread.
Working the external rotators is mandatory; I use bands but found light weights the best at first.
His symptoms sound like mine were; I have no impingment.
This is all POINTLESS however. He has no information to work with and therefore no plan to fix things. He needs to talk to a GOOD doctor with half a brain and go through the proper tests (such as the impingement test given in a recent article here and the Appley’s Scratch test.)
As for those doorway stretches, I think they are of little use, and don’t hit the pec minor, which is often the tighter chest muscle. There are stretches done laying on an exercise ball which improved my posture far more.
An massage therapist can determine if scar tissue exists and improve it. Without scar tissue being adressed the problem will reappear.
What is your strong background in sports medicine? Did you have surgery? How did you tear your supraspinatus? How was it diagnosed?
Lying on an exercise ball? Doesn’t that look a lot like standing in a doorway minus the thoracic extension achieved with ball?
You have become an expert? He point blank says that overhead lifting causes him pain, so you want him to do more? That should be a good idea.
The pec minor…yeah that is what is so tight that pulls most people’s shoulders forward. It couldn’t possibly be because of the large pec major pulling the shoulders forward from entirely too much anterior based strength training.
I can honestly say I am happy there are so many “experts” out there to keep a steady supply of injuries coming through the door.