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lifting_heavy_things2010-07-24 01:33 pm
yeloson) wrote in lifting_heavy_things2010-07-24 01:33 pm
Some exercises for the shoulder stabilizers
Rydra Wong asked about shoulder stabilizer exercises, here's some stuff I pulled from youtube.
When I trained in Judo, we had these, I called them "rolling push ups":
This is good, though if you want to work the control of your stabilizers, don't worry so much about the pushups, just walk your hands left and right while keeping your legs on the ball. (You can use a stool or bed if it's low enough as well).
Stuff for your rotator cuff and stabilizers. these leave you sore as hell:
When I trained in Judo, we had these, I called them "rolling push ups":
This is good, though if you want to work the control of your stabilizers, don't worry so much about the pushups, just walk your hands left and right while keeping your legs on the ball. (You can use a stool or bed if it's low enough as well).
Stuff for your rotator cuff and stabilizers. these leave you sore as hell:
Yay shoulder exercises!
Glurk. Yeah, I recognize that -- there's an ashtanga variant of sun salutations where instead of going from up dog straight back to down dog, you reverse through another chaturana dandasana. Which is pretty much the "back half" of that. Cruel!
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Usually when I tried the forward part of the rolling push-up (as part of a yoga/pilates class I'm not attending anymore), it was just, well, "dive bombing": A serious attempt to drive my face straight through the floor. Last time I tried it (in May) there was this loud cracking noise in my shoulder and since then my shoulder hurts on-and-off and I can't go low on push-ups and not lift a tea pot properly. (Can lift weights close to the body perfectly fine, but getting at the tea pot requires sideways extension + lifting, and no way.)
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The way to check, is to lay down, and let someone else move your arm above your head with you letting it go limp.
- If you have a sharp pain, you should get it checked out.
- If you have a dull pain, you probably strained something.
- If you have full range of motion (what you had before the injury), that's good.
- If you have less than full range, but it feels like tightness is restraining it, it's probably muscular.
- If you have less than full range, but you're getting a hard "clunk" when you reach the end, it's probably bone-to-bone contact, and you should get it checked out.
Obviously, if you have a massage or physical therapist who can do a full assessment these would be good folks to go to.
If it's pointing to muscular and strain, you should be kind to it- avoid weight work with it for about a week, sticking to movement and gentle (emphasis, gentle) stretching. If you have a bodyworker who can target the strained muscles, and their antagonist muscles, that would be good. Then reintroduce weight, starting very light and working your way up.
The usual culprits are Teres Minor, Teres Major, Supraspinatus and Infraspinatus. Sometimes the Rhomboids, Trapezius or neck muscles are involved in shoulder strains as well.
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*ponders*
If you hold your arm straight and lift it out to the side, does it feel okay until you reach a certain point then hurt sharply?
Because I've had that (it's a rotator cuff thing), and I'm trying to remember what I did to fix it.
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I've just decided to call the physical therapist when she's back from vacation so she can have a look.
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http://www.exrx.net/Muscles/Supraspinatus.html
Seeing the physical therapist sounds like a good idea; rotator cuff stuff is relatively easy to rehab, but you need to do it properly to avoid it becoming a long-running problem.
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must - make - shoulders - strongerrrr