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AJAC Shoulder Rehab Protocol
AJAC Shoulder Rehab Protocol
Disclaimer:This is a generalized protocol that is intended to rehab shoulders that have undergone multiple strains and tears, but are NOT in need of reconstructive surgery or replacement. This protocol is intended for educational purposes and appropriate application, it is not a substitute for necessitous medical intervention.
Shoulders are one of the most injured joints in the body. But they are also very responsive to training. Pain can be remedied with the right intervention.
I have made THREE modifications to this protocol, which are as follows
-The addition of a pulling movement for the development of the posterior deltoids and trapezius, the face pull
-the addition of an overhead, single arm row
-the addition of a post rehab training protocol once the initial phase of rehab has been completed.
This is a general protocol that develops the primary muscles of the shoulder, anterior, medial, and posterior delts while also restoring overhead range of motion and multidirectional mobility. It also strengthens the trapezius and can improve posture. It can be done by people who have non-catastrophic rotator cuff tears), or nonspecific shoulder pain, or limited mobility, or some combination thereof.
Most people with shoulder pain can HEAL their shoulders themselves without surgical intervention. Exercise is the most powerful medicine that is available to everyone
This protocol is not intended to diagnose anyones particular shoulder issues, and I cannot assess through Instagram comments if it will fix your particular problem. Try it and see how it works for you
The Protocol, Explained
Before we cover the exercise, there is ONE principle to abide by: Do What You Can.
As said prior, this protocol is general. I am not present to inform your training decisions. You may find that some exercises are harder than others, and require less weight, or that you can only tolerate doing them for a certain number of reps.
Modify as needed to suit your current state of need.
Part 1-The Overhead Hang
The first part of the protocol is the most simple; you hang from an overhead bar with both hands in an overhand position.
This will no doubt be challenging for some people. If needed, offset your bodyweight by putting your feet on the floor.
Initially aim for 30 seconds of hang time, followed by about one minute of rest. Repeat this as many times as possible over an approximate 10 minute span of time.
Over time, build up to hanging for one minute. Again, rest for 1-2 minutes.
Over the long term, aim for 2 minutes straight of hang time. If you can do this, your shoulders will likely be healthy and healed.
Part 2-The Hirsch Shoulder Complex
The shoulder has 3 primary directions it can produce force in
-Front abduction (a front raise)
-Lateral abduction (a side deltoid raise)
-Posterior extension ( rear delt raise)
This protocol trains the shoulder through all three of these directions.
This protocol is to be done 2-3 times a week.
Each exercise is done for 1-2 sets, for 30-40 reps.
Start as light as you need to. Depending on your issues, you may be lifting only the weight of your arms through a partial ROM.
Once you can perform all 3 exercises with 8lbs for 30 reps a set, your shoulders should be fully rehabilitated and you can progress towards heavy loading and more regular training.
Part 3-Training the Shoulder and Pulling muscles together
In addition, the deltoids are also synergistic with the trapezius and latissimus muscles. Any type of pulling movement will recruit posterior deltoids and trapezius to some degree. The two exercises used in this part of the protocol are
-The Facepull (trapezius and posterior and medial deltoids)
-The 1-arm pulldown (Posterior deltoid and latissimus)
These two exercises can be done AFTER the Hirsch complex, or they can be done on separate days. They are to be done for a minimum of 10 reps, up to 25 reps. Perform 2 sets of each exercise.
Perform these two exercises 2-3 times a week.
How Long Do You Perform the Protocol For?
Per Dr. Hirschs experience, once you can perform his series of exercises with 8lb DBs for 30 reps, your shoulders should be rehabbed enough to begin heavier training.
The following shoulder workout is one you can progress to, and it uses similar movements as the rehab series
Overhead Front Raise with dumbbells or 25lb plate, 2 sets x 15-25 reps
Lateral DB overhead raise, 2 sets x 15-25 reps
Posterior Rear Delt Raise, 4 sets x 10-20 reps