Cathe- Substitutes for rear delt flies??

[NinjaMom]

Hi Cathe!

I just finished Disc 1 and it was fabulous!! I was wondering if you have an alternate exercise to replace rear delt flies. I completely tore my supraspinatus rotator cuff 2 years ago and had it surgically reattached. I have built my strength back up but I find this move very uncomfortable. When I perform them, I can feel the tendon and/or scar tissue getting either caught, rolling or pinching to the point of pain even with a scapular retraction. I can perform overhead presses, side laterals and fronts raises with no problem. I am concerned about creating an imbalance between my front and rear delts as I lift heavy with my shoulders as well as do pushups, chinups, etc. I can do external rotations lying on my side and was wondering if the rear delt exercise we do in S & H (bent over, arms straight and brought up along the side) would hit the delts the same way.

Any help you can give would be appreciated! Thanks

Judi

PS. I have seen my Orthopedic surgeon and the issue with scar tissue and tendon rolling is normal. I have been cleared to resume all activity.

 

[Cathe Friedrich]

Hi Judi! Thanks for including that clearance from your doc. First, it is most important that you always continue to do all exercises that were provided in therapy to keep the rotator cuff in prime condition (I'm sure this included your external rotation exercise). Try to do those basic exercises three times per week.

Additionally, keep in mind that many upper back exercises will hit the rear delts too.

You can also do your side lying rear delt raise (body inclined sideways on a stability ball, grab dumbell and that arm extends out in front of you while on your side, on the ball). Lift and lower arm without touching the floor or raising your arm higher than eye level.

Also if you have tubing with a door attachhment (the option that we show/recommend for pull ups) this is great for rear delts too. Your arms reeach up for the tubing handles. Now, pull your arms down and elbows aim wide and back.


Also, with tubing (but I think more comfortable grip with resistance band) stand and hold the band using an underhand grip. Let equal distance of remaining elastic hang down of each side of your hands. Put about 8 inches of space between your hands, keep your elbows tight to your sides, and with underhand grip begin pulling hands apart (don't let elbows leave your side). The motion looks like the hands are aiming to touch the back wall. Pull them to the side and back. Pull back with hands at a steady pace for about 1 to 2 minutes. Your side and rear delts will fire up.

Hope this helps

Hi Cathe!

I just finished Disc 1 and it was fabulous!! I was wondering if you have an alternate exercise to replace rear delt flies. I completely tore my supraspinatus rotator cuff 2 years ago and had it surgically reattached. I have built my strength back up but I find this move very uncomfortable. When I perform them, I can feel the tendon and/or scar tissue getting either caught, rolling or pinching to the point of pain even with a scapular retraction. I can perform overhead presses, side laterals and fronts raises with no problem. I am concerned about creating an imbalance between my front and rear delts as I lift heavy with my shoulders as well as do pushups, chinups, etc. I can do external rotations lying on my side and was wondering if the rear delt exercise we do in S & H (bent over, arms straight and brought up along the side) would hit the delts the same way.

Any help you can give would be appreciated! Thanks

Judi

PS. I have seen my Orthopedic surgeon and the issue with scar tissue and tendon rolling is normal. I have been cleared to resume all activity.

 

[NinjaMom]

Thank you Cathe! I really appreciate you taking the time to answer and I will work with your suggestions.

Judi