Mimicking Muscle-up/HeSPU with bands during shoulder injury

I'm currently doing a shoulder rehabilitation period from which I need to abstain from dips, muscle-up progressions (I'm currently doing squat/seated muscle-ups), HeSPU, and any other movements which seem to be making my shoulder worse.

So in my desperation not to lose any progress I may have been making, I thought to mimic the movements of muscle-up and HeSPU with a resistance band. For the muscle-up, I hang it from a pull-up bar, squat on the floor (to give room for the full range of motion), and go through the pull-up, transition, and dip motions using the band for resistance. For the HeSPU, I sit on the middle of the band, and press overhead with the band's resistance (maintaining the shoulder, elbow, and wrist alignment I would be using in the HeSPU)

I really have no idea if these "exercises" are effective at all for the purposes of developing MU/HeSPU strength. I do notice that they fatigue the muscles around 10 repetitions (although I have no idea how many it would take to reach failure). Any thoughts on the efficacy of these "exercises" would be appreciated.

.sean

Sounds a lot like shoulder mobility.

Well if the normal exercises hurt you, then don't you think doing an easier version of the same motions would be harming you without you knowing?

I've had bicep tendonitis in my shoulder for over a year on and off for two reasons: When I think it's healed, I'll practice again and it'll get hurt again. And two, I try to either work around it or do the same stuff but less of it. The second thing I mentioned is what you're doing.

In all honesty, I would probably be doing the same thing if I had a pull up bar and another resistance band LOL

Seiji, I have a tendency to do that first thing as well. This is maybe the fourth time around I take it easy on my shoulders.

About exacerbating the injury without knowing it: is it possible to be causing damage to the joints/muscles in an area without feeling pain, while training? I have always felt something that let me know that I was hurting myself (and like the insensitive clod that I am, I just kept training). If what you are saying is true, that it is possible to be continually hurting the area while not feeling a thing, and thinking that I am actually making progress, then I might take a complete rest from any shoulder related activities for as long as I need. That would make me saaaaaaad

As much as I say to let pain be your guide, it is not a good guide if this is your 4th time being injured in that joint.

You need to be much more consevative with your rehabilitation lest you repeat the cycle again. Remember, injuries and reinjuries indicate weakness -- everytime you reinjure something you increase propensity to reinjure it again.

Be VERY conservative and use light isolation work and mobility stuff to heal. Forego the compounds for now... they're not what you need. Aim for 15-20 repetitions for a few sets; stop if anything twinges or hurts. You know the deal...

Thanks for the advice. I do think I'm going to take a complete break from anything shoulder related for as long as I need to. I had the same injury (much worse actually) in the other shoulder, and all I needed was some rest. I've merely been impatient, and it's costing me more than it's worth. Thanks again!

.sean