hi guys and gurls. i need your help on finding me a suitable routine for my bad shoulder. I have to admit the injury was my fault. I trained chest/shoulders one weekend and then two days later i decided to check out a new gym. The owner was showing me some of the shoulder machines and encouraged me to have a go. From here i injured my rotator cuff. It was stupid of me to check out these machines as i had trained shoulders two days beforehand, this 'overtraining' then led to my injuy. I took a week off, but today when i tried to do flat dumbell press, i could still feel the injury.
im quite sure it is rotator cuff injury. according to my research on this site and other sites, the symptoms suggest it is symptoms related. I dont want to go to the doctors because i believe it wont do much help. My doctor normal recomends me cream for any type of illness lol. I dont think surgury is the answear because i think this injury isnot that serious, and i dont want to over exaggerate the injury.
i was wondeing what type of exercises can i still do? i plan to hit legs two times a week now. im also planning to do back, but lowering the weights and upping the reps. Im going to leave out deadlifts and chins because i think this would put too much pressure on my cuff. I plan to train biceps and triceps aswell. im thinking of not doing any shoulder and chest workouts for a matter of weeks or months, depending on when the pain goes away. When i start chest again, im thinkin of using smith machine just so i can slowly get back into it again.
i would love some advice from people who understands the injury. any exercises, routines, rest periods etc. Any INFO would be glady received.