Safe Return to the Push Up | Tim Keeley | Physio REHAB

#pushup #shoulderinjury #shoulderstrength
After a shoulder injury or surgery the push up can be a bit of a milestone in itself. Thankfully we have a step-by-step way to help you get doing push ups again and reduce the chance of pain and failure! The best way to think about it is to drop the load, just like any other strengthening pathway. However its hard to drop the load when the load is your body weight, right? Wrong!
Start off against a wall to make sure you have nailed the scapula movement correctly and can go from a scpaula press (I assume you have got the winging part fixed!). Then you gradually lower the height of the push up. Go to a 1 metre height surface such as your kitchen bench. This will gentle add load and still keep you in a full plank push up position where you can still focus on glute and core working at the same times as the correct arm movement.
Then lower to around 700mm such as a work desk, kitchen table or stools. Then it just keeps going lower each week to something like the sofa or floor on your knees (or bosu) and then eventually the normal push up position on the floor.
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[@jamiefoster8730]

Thank you Tim- I’m around 14 weeks in and really want to begin press ups again. Do you think I’m ready?

[@physiorehab]

14 weeks in what? From injury?

[@jamiefoster8730]

@@physiorehab 14 weeks rehabbed since my shoulder surgery. The injury was a dislocated shoulder 2nd time.

[@physiorehab]

@@jamiefoster8730 ah. Best to follow my rehab programs for all the dos and donts and rehab exercises in progression: www.physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab

[@zajnanaslam4168]

I weigh about 90kgs height 6ft I did 2 pushups struggling and dyring the thord one i felt a tearing sensation and i cant raise my left arm properly now What's the solution 😭

[@physiorehab]

See a physio for assessment

[@priyankamishra4116]

Hey Tim ! Just recovering from shoulder impingement. Still bit pain is there and I am Not able to perform my full push-up which I used to do before injury . Can I follow the above ?

[@physiorehab]

I would also look at my most recent rotator cuff and scapula videos

[@turkeshbaskar5849]

Hi , actually I have operated my leg knee ( ACL ) before but I have urging to maintain my body though pushup and more, but I did pushup mean I feel my knee pain and also Sound was came out from my knee . Can you give me a solution for that please? I want maintain my body

[@physiorehab]

Sorry can’t give you exercise without a proper assessment or diagnosis.

[@leeangelorovillos5614]

Hi Tim, it is been 4 weeks since my last surgery Any programs to get back my 60 push up counts? Haha It is super frustrating not to do the counts I used to

[@physiorehab]

Have you looked at my shoulder rehab program? physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab

[@Johnarchiebald]

Thanks for not taking 53 min to explain the anatomy of The shoulder to me or making me watch an obnoxious intro 🎉

[@samrouse9731]

Hi I am a 13 year old who recently injured my left shoulder, it is a shoulder subluxation 2 weeks in and my Arm feels fine doing push-ups should I continue

[@physiorehab]

If you have no pain just go carefully. Sometimes these things take time to get better

[@mattutes]

Thanks Tim, I've just come out of a long period of being bed ridden and lost a lot of muscle mass. Went straight to kitchen top and completed a set of 10 straight back reps. I know I have a path back now.

[@physiorehab]

Great news hope you recover well

[@asinadinan6490]

My dislocated 3 months ago and.. I'm doing physiotherapy.. I stopoed my workout.. Now can I do push ups?? Love from india❤️🇮🇳

[@physiorehab]

If you feel your are ready just start with the basic version. But you should make sure you have done all your rehab like in this program: www.physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab

[@thomasmcginnis3783]

I am 8 weeks into a grade 3 AC separation (but with massive glenoid/labrum bleeding), and doing super-well, thus far. Nearly 100% range of motion, but very very weak on extension. ("Okay" on contraction.) Push-ups? Weirdly, but the motion was nearly doable from the start. Got a $10 figure-8 brace off of eBay, and used my arm sparingly -- or at least til it was "sore." Door-frame pushups, then deeper, then knee pushups, and now a progression of yoga-looking moves into some knee pushups into 4-5 full-on "plank" pushups, with zero pain. Things were *really* ugly at the start; I feel SO so so lucky now. Back to running, though it is SO scary to run with such poor pushup strength. One good stumble, and I'm worse off than 8 weeks ago.

[@physiorehab]

Sounds like you’re going well

[@robstrahan7689]

Can I return to push ups and pull ups after an anatomical shoulder replacement surgery ?

[@kevinmastronardi5655]

Why not mention the hand position, the width!!!!!

[@physiorehab]

Hands should be one hand width wider than shoulder width

[@crf450rbulletdavid9]

I broke my coller bone, my scapula and piece broke off my spine. I'm looking to get back into push-ups and working out. I'm mostly healed. No surgery. My collerbone looks weird now.. I dont think that's going away.

[@physiorehab]

Go slowly and consistently! 👍

[@tusharkumar164]

After shoulder dislocation can i lift heavy dumbels? How much time it will take for full recovery?

[@physiorehab]

I would do a full rehab program first - follow this www.physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab

[@taylorgoodin3513]

Had ulnar nerve surgery and I’m looking to get back into push ups Pressure in the elbow and my shoulder feels unstable

[@JackBrouder]

What should sets and reps be weekly.

[@John-qs8bd]

I'm also living with the wrist pain for almost 4 years after an fracture (TFCC TEAR)... still struggling while driving, swimming, any hard jobs.. any helpfull tips to increase the strength?

[@physiorehab]

May need to go see your hand Physio if it’s not improving with normal strengthening. They can assess and see if you have lost some of the important intrinsic muscle strength

[@timothylee8004]

Thank you sir

[@alwinsjoy6961]

Hi I am a 15 year old who had a Radius Ulna Fracture 2 yrs ago. I had to undergo a K-Wire surgery. Is it safe for me to do pushups ??

[@physiorehab]

2 years ago, I am sure as long as you don’t have stiffness. Maybe have a look at the wrist mobility videos

[@Thegoldenchild415]

Im super fit ive been a boxer/athlete most of my life. After I initially tore my cuff the doctor's told me not to work out. However i kept working out only lowered the weights amd built myself back up... I completely stopped doimg the bench press. I ddin all my chest work work with cables.. I eventually got tired of the popping and uncomfortable feeling. Im now 5 weeks post op. My problem is had I listened toy doctor i wouldn't have worked out with weights since January. Yet i did and i was fine . Does being in good ahape, with more muscle mass help with the healing? I think i strengthed up all of my surrounding muscles from the original tear. Im wondering does the normal heal time apply to me as well. I actually tried one push up today and kthrr6than my shoulder feeling tight, i felt fine. Everyone will say follow the doctor's orders, but they're wrong at times.. No way do I hink that a person thats 60 and overweight, amd rarely works out should push it . But im in my early 40s. 195 14% body fat . I think i may have gained 5 lbs.. The push up felt fine. But i was scared to do more because people freak you out thinking its going to tear again..

[@pranaybhatte8691]

Are these exercises ok after 4 months of shoulder dislocation. Please reply

[@physiorehab]

Yes but as long as you have done all the stabilization rehab. To follow my rehab program head to physiorehab.com for all the exercises and guidelines

[@BATTLEBUDDy.]

I stopped doing push ups for a year Then tried to do one but i feel shoulder pain from the back Help pls

[@physiorehab]

Perhaps take a look at my rehab program: physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab

[@mechanicalhuman9773]

I was having lumbarr spondylosis and doctor told me that i have cured 2 months have passed can i do push ups and planks?

[@physiorehab]

It’d you pain free / no symptoms you should be ok for that!

[@Georgeee224]

in a different video you said not to retract early but you did it in this video

[@physiorehab]

Trust this video.

[@Test-eb9bj]

Great like always! Thanks for these useful tips!

[@physiorehab]

Great 😀

[@shadowaussie1012]

What of you have scoliosis I can't do a push up and Only really notice because people say I have a curve in middle of my black

[@physiorehab]

Scoliosis shouldn’t mean you Can’t do push ups. It maybe something else?

[@zinluq6439]

Does this exercise apply for broken collarbone too?

[@physiorehab]

Have to make sure it’s healed first

[@GregHalvorson]

Best physio RX on KZbin.

[@physiorehab]

🙏

[@colintranter5162]

What's going on if you feel a bit of sinew crunching in the shoulder blade area when dropping down then pushing back up again?

[@teosuperman_]

Good job💯💪

[@physiorehab]

Thanks 😄

[@gauravmishra6606]

Hey tim i had a clavicle fracture and has got a plate in there its been 10 days when should i start hitting gym also i have a rod between my shin bone

[@physiorehab]

I would follow my rehab program to help guide you if you don’t have a physio to help you. physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab

[@lksmac1595]

Great content!

[@physiorehab]

Cheers

[@lighting_fast]

Excellent video. Always enjoy them.

[@physiorehab]

Thanks glad you like them