Safe Return to the Push Up | Tim Keeley | Physio REHAB
Channel: Physio Fitness | Physio REHAB | Tim Keeley
Date: 2020-08-12

#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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