One of the most common injuries we encounter in the gym is shoulder related. According to Wikipedia, the reason for this is:
The shoulder must be mobile enough for the wide range actions of the arms and hands, but also stable enough to allow for actions such as lifting, pushing and pulling. The compromise between mobility and stability results in a large number of shoulder problems not faced by other joints such as the hip.
With that said, most people come in here with a lifetime of poor posture or scar tissue build up from previous injuries which already inhibit the mobility of the joint, much less the integrity of it to withstand heavy weights, explosive lifts, and dynamic kipping.
Jim Wendler recently underwent shoulder surgery and posted a great article about incorporating the Wendler method into his rehabilitation. (He, of course starts out with a disclaimer about having a medical professional look at your shoulder before you begin on any rehab program as all of you should). Prior to his surgery, he did the following:
The challenging part came in the first month after surgery. He had to remain patient, and “not rush the front end of rehab.”
Weeks 1-4: Recovery, rest, reduce inflammation, continue supplementation, and “don’t be a hero.”
Weeks 5-6: Begin rehab protocols, but continue with icing.
Week 7: Based on your range of motion, begin a 5/3/1 program starting with ridiculously light weights as your working 1RM. Add chin ups, deadlifts with double overhand grip and straps, and squatting as you feel comfortable.
In the article, Wendler goes into more detail for his recovery regimen. Read on for more details on the rehab protocols he uses, such as the Rippetoe Fix and movement work, as well as his amazing results 6 months post surgery.
Deadlift 1×5 or Wendler
50 Double Unders
10 Power Snatches