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had some ART today

Posted: Fri Jun 15, 2012 11:50 am
by robertscott
I finally got around to getting some Active Release Techniques (ART) done on my shoulder. I've been reading for years about how good it is so when I met a guy at the gym who's certified in it I figured what the hey?

Half an hour concentrating on mostly the rhomboids, traps and infraspinatus/teres minor. It was sore when he did my traps, but it was AGONY when he did my rhomboids. He said that my rhomboids are "crazy" and will need a lot of work. It's just a solid lump of scar tissue apparently. Good times!

When he did my infraspinatus/teres minor (that's the bit where your scapula meets your armpit) was when the "Active" part of it came in. He got me to move my shoulder in weird ways while working on the knots. Was a very strange sensation. Afterwards he gave me a really weird looking stretch for my infraspinatus. Who knew you could stretch your infraspinatus?

Now, 2 hours later, my shoulder feels like it's been hit with a hammer; it's totally dead. I have to wait two days before I do the stretches because it's so inflamed, and I have to wait a few days longer before I'm allowed to train it. I figured I wouldn't be allowed to do any pressing, but I'm not actually allowed to do pull ups either which I was quite surprised about.

So in theory I should feel right as rain by Tuesday. He told me that if it works, I'll feel noticeably better after only one session. If I don't, then it's not working and there's no point in me booking other sessions (it doesn't work in all cases).

I'll report back and let y'all know how it goes

Re: had some ART today

Posted: Tue Jun 19, 2012 6:58 am
by robertscott
it has now been 4 days since the ART, and there's definitely an improvement in my shoulder. I am going to bench tonight and see how that works out.

Re: had some ART today

Posted: Sat Jun 30, 2012 10:01 pm
by emil3m
robertscott wrote:He said that my rhomboids are "crazy" and will need a lot of work. It's just a solid lump of scar tissue apparently. Good times!
I'm thinking about a shoulder routine you suggested. This injury/scar of yours, is it a result of that routine? :)

Here's the routine.
Twice a week in this order: Lat raise, upright row, DB press, face pulls, rear delt fly

For upright row, is it ok to use an EZ bar?
For face pulls, my pulley system doesn't adjust. 1 high pulley and 1 low (I "modify" the angle of the low by sitting on the floor). Which of the 3 angles is best? On ExRx there are a few variations of a cable rear delt rows, do you like them less than face pulls?

Re: had some ART today

Posted: Sun Jul 01, 2012 6:42 am
by robertscott
haha my shoulder injury is because when I was just starting out I trained my chest like there was no tomorrow and didn't care about my back or legs, so don't worry.

ya, it's fine to use an EZ bar for upright rows. Just keep the reps higher (12-15) or you might find them bothering your shoulder.

Sitting on the floor and rowing the rope up to about your neck is a great exercise. Really there's no "best" one out of the three, just rotate between them every month

hope that helps

Re: had some ART today

Posted: Sun Jul 01, 2012 7:06 am
by emil3m
Great, thanks!

Do you think I should buy a rope attachment for face pulls or can get away with a short bar? (that would probably be more like rear lat row..)

Re: had some ART today

Posted: Sun Jul 01, 2012 7:57 am
by robertscott
if you have a cable station then I would definitely get a rope attachment. There's so much you can do with it.

Re: had some ART today

Posted: Thu Jul 12, 2012 8:40 am
by Jungledoc
When you say "rope attachment" it sounds expensive. Got the the hardware store and get some rope!

Re: had some ART today

Posted: Thu Jul 12, 2012 10:56 am
by stuward
Actually a rope attachment is only about $25. Of course, you could also use a towel.

Re: had some ART today

Posted: Thu Jul 12, 2012 11:13 am
by robertscott
hard to grip on to a towel.

Had some more ART on Monday and it's made my shoulders feel loads better.

Re: had some ART today

Posted: Thu Jul 12, 2012 9:20 pm
by emil3m
Already bought one from amazon for 17$. it's very solid. I invested so much in a home gym, that details like this wont make a dent.

Still trying to find that sweet spot angle/form where I feel the posterior delts working with face-pulls. So far it's been awkward. Perhaps because my pulleys are fixed at low and high and not face level.

Re: had some ART today

Posted: Fri Jul 13, 2012 6:37 am
by robertscott
to be honest, I never really feel my posterior delts doing face pulls, it's more of an upper back move, for me anyway.

Re: had some ART today

Posted: Fri Jul 13, 2012 4:36 pm
by Oscar_Actuary
emil3m wrote:Already bought one from amazon for 17$. it's very solid. I invested so much in a home gym, .
In your apartment?

in that casse, for the stepup in another thread

"for us home gymers, using cement blocks from home depot and some wood cut to fit on top, makes for nice cheap, sturdy, flexible step ups."

Re: had some ART today

Posted: Fri Jul 13, 2012 5:36 pm
by emil3m
Oscar_Actuary wrote:
emil3m wrote:Already bought one from amazon for 17$. it's very solid. I invested so much in a home gym, .
In your apartment?

in that casse, for the stepup in another thread

"for us home gymers, using cement blocks from home depot and some wood cut to fit on top, makes for nice cheap, sturdy, flexible step ups."
Yeah I have a big one bedroom and the gym is more than half my bedroom.

I would need it to be mobile, bricks might not be optimal. How about these stackable aerobic platforms? I think they can take about double my body weight.

Re: had some ART today

Posted: Sat Jul 14, 2012 1:36 am
by Jungledoc
robertscott wrote:hard to grip on to a towel.
Actually, it's not. A towel is all I've ever used for FPs when in my home gym. I've only used rope grips at commercial gyms when I'm in the US. I just thread the towel (it's a smallish bath towel) through the large end of a carabiner.

Re: had some ART today

Posted: Sat Jul 14, 2012 2:22 am
by emil3m
Jungledoc wrote:
robertscott wrote:hard to grip on to a towel.
Actually, it's not. A towel is all I've ever used for FPs when in my home gym. I've only used rope grips at commercial gyms when I'm in the US. I just thread the towel (it's a smallish bath towel) through the large end of a carabiner.
I imagine the grip is quite solid.

I'm pretty sure I saw FP mentioned around here as delt exercise. Does it depend on elbow height when pulling?