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Re: Best shoulder therapy exercises? [Re: GromsDad] #2911097
02/09/19 10:59 AM
02/09/19 10:59 AM
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when swimming embrace the recuperative powers of many flip-turns.

these also aid w/lower back problems.

not up to it? i teach now. momentum to wall. roll into cannonball. plant feet. push off. do a half twist.
repeat and tweak the act to your specs.

Re: Best shoulder therapy exercises? [Re: GromsDad] #2911102
02/09/19 12:02 PM
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This week I had my first 100% pain free surf since June of 2017 when I first hurt it. Still a ways to go to get my speed and wind back but this was a big step to spend two hours in a restrictive 5mm wetsuit in cold water paddling, duck diving and surfing without the ice pick in the shoulder pain. No matter how much time you spend in the gym or in the pool there is no substitute for actually being on a surfboard.

Came across another simple exercise on YouTube in the video I posted above a couple of weeks ago that has helped a lot in a short period of time. Simply holding dumb bells in each hand with your palms forward, keeping your shoulders back in good posture, and gently swinging the dumb bells back and forth about 18 inches each way. When I first started I could only do 30 pound dumb bells for about 15 seconds at a time. Now I am up to the 60s. If you've never done this, give it a try. After you're done reach for the sky as high as you can. For me I feel a level of freedom in the shoulder joints I haven't had in ages. Static hangs helped me a lot and now adding this simple exercise to the mix has me feeling better than I have in a year and a half. Its as if the static hang and this new exercise have completely opened up the space where things were getting pinched and perhaps have broken up some scar tissue or simply let some remaining inflammation heal. Crossing my fingers that the progress continues.


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Re: Best shoulder therapy exercises? [Re: GromsDad] #2911301
02/09/19 11:30 PM
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Gromsdad, do yo mean with your palms facing inward? With my palms facing forward, the dumbbells hit the side of my legs or I have to swing them uncontrollably away from my body to clear my legs.

Re: Best shoulder therapy exercises? [Re: GromsDad] #2911311
02/10/19 12:23 AM
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Palms forward. Yes you will have to keep them from hitting your legs a little bit. You're not swinging them hard so nothing should be out of control here. Total path of the dumbells is about 18 inches.....about 9 inches back and forth from the starting position. You're just gently rocking them back and forth in a motion like how you'd swing your arms while walking.

Clink link and watch: https://youtu.be/W-HMcC8qxRM?t=1549



What's the difference between conservatives and liberals?

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Re: Best shoulder therapy exercises? [Re: GromsDad] #2911318
02/10/19 01:04 AM
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Ok, ill Give that a try. Thanks! Glad to hear you are doing better.

Re: Best shoulder therapy exercises? [Re: GromsDad] #2911371
02/10/19 05:31 AM
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I watched for less than 60 seconds and learned that raising your chin up restores blood flow to the shoulder and swinging two kettlebells reforms the labrum. roflmao


Originally Posted By: StuAzole
The deference given to veterans is insane. They signed up, did their job and got paid for it. Fine.
Re: Best shoulder therapy exercises? [Re: GromsDad] #2912280
02/12/19 12:47 PM
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Whatever it does it certainly is helping me.


What's the difference between conservatives and liberals?

Conservatives get angry when you lie to them. Liberals get angry when you tell
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Re: Best shoulder therapy exercises? [Re: GromsDad] #2912475
02/12/19 06:19 PM
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Originally Posted By: GromsDad
Whatever it does it certainly is helping me.


What it's doing is warming up the shoulder joint, which is the worlds best pain reliever.

Now ask yourself what you can do to avoid having regular life cause you so much pain.


Originally Posted By: StuAzole
The deference given to veterans is insane. They signed up, did their job and got paid for it. Fine.
Re: Best shoulder therapy exercises? [Re: GromsDad] #2913513
02/14/19 06:56 PM
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I do believe this is doing a lot more than warming up the muscles. From what I've read about the static hang and swinging the weights is that combined they create space in the joint so impingement doesn't continue and swinging the weights helps pull the joint back into a normal position. Probably helping with the rounded over shoulder posture from sitting and driving 8 to 10 hours a day.


What's the difference between conservatives and liberals?

Conservatives get angry when you lie to them. Liberals get angry when you tell
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Re: Best shoulder therapy exercises? [Re: GromsDad] #2913740
02/15/19 03:42 AM
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Originally Posted By: GromsDad
I do believe this is doing a lot more than warming up the muscles. From what I've read about the static hang and swinging the weights is that combined they create space in the joint so impingement doesn't continue and swinging the weights helps pull the joint back into a normal position. Probably helping with the rounded over shoulder posture from sitting and driving 8 to 10 hours a day.


There's no such thing as "space" in a joint.

Is it internal or external impingement?

You should read up on "Nocebo" then forget all the silly bullshit and go have some fun.


Originally Posted By: StuAzole
The deference given to veterans is insane. They signed up, did their job and got paid for it. Fine.
Re: Best shoulder therapy exercises? [Re: GromsDad] #2914384
02/16/19 12:28 PM
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Please watch....Coat Hanger.

https://youtu.be/pmt7uSU3mmU


What's the difference between conservatives and liberals?

Conservatives get angry when you lie to them. Liberals get angry when you tell
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Re: Best shoulder therapy exercises? [Re: Coat Hanger] #2914731
02/17/19 03:47 PM
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Originally Posted By: Coat Hanger
Originally Posted By: Mr J
a physio said that usual dumbbell, barbell shoulder gym stuff is good coz it builds up the muscle and ligaments in the shoulders which helps protect. This sounds like what you are doing so is good.


The heavy duty stuff neglects the smaller rotator cuff muscles. The whole point of rotator cuff training is very light with high reps - almost doesn't feel like proper exercising. I like the elastic tubing ones best however I like the way this man explains how to isolate the rotator cuff muscles and avoid the bigger muscles such as delts taking over the exercise. Unlike the heavy stuff, rotator cuff can be exercised every day.

https://youtu.be/mvjQMoL246o




The muscles of the shoulder work in conjunction with and complimentary of each other. Why would you try and isolate the smaller weaker muscles (you can't) and ignore the larger and more powerful muscles? Why would you try (again, you can't) to create an imbalance in this necessary architecture?


Hey Coathanger, I'm curious what your qualifications are? I would be more inclined to consider your statements if I knew you had some expertise. The fact is my Physical Therapist included some exercises that seemed (to me) so easy (little arm circles while dangling the arm) that I kind of complained they were not exercise. They were much lighter that what is described above. The explanation he gave is exactly what you seem to refute- the light exercises work "positioning" muscles that can be over ridden by larger muscle groups if using weights or resistance.

Re: Best shoulder therapy exercises? [Re: GromsDad] #2914784
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patrolman, I started out doing the little circles with light weights just as you describe. I'm beyond that now and working on getting back the strength and stamina to surf for hours on end. For me I would say that the static hang was the single most beneficial thing for my particular injury. Took a couple of months before I could hang with my feet off the ground.


What's the difference between conservatives and liberals?

Conservatives get angry when you lie to them. Liberals get angry when you tell
them the truth.
Re: Best shoulder therapy exercises? [Re: GromsDad] #2914810
02/17/19 07:15 PM
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Originally Posted By: GromsDad
Please watch....Coat Hanger.

https://youtu.be/pmt7uSU3mmU


I'm not sure what the point of the video is. Anatomically the shoulder joint is designed to allow the arm to rise overhead.

One of the reasons a dead hang isn't the best choice for non specific shoulder pain is that there will be a natural urge to retract the scapula to provide stability and reduce pressure on the shoulder joint. This is a good thing because relaxing the joint under bodyweight can cause damage...unfortunately this increases the conditions that cause impingement.

Pressing weight overhead causes the scapula to rotate on it's own, as it's supposed to do which allows the joint to operate correctly and reduce impingement. You can increase this by shrugging your shoulders at the top, which will rotate the scapula further.

It's a good practice to get in for surfers. Shrugging the shoulder up while paddling will reduce stress on the joint.


Originally Posted By: StuAzole
The deference given to veterans is insane. They signed up, did their job and got paid for it. Fine.
Re: Best shoulder therapy exercises? [Re: patrolman] #2914816
02/17/19 07:47 PM
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Originally Posted By: patrolman
Originally Posted By: Coat Hanger
Originally Posted By: Mr J
a physio said that usual dumbbell, barbell shoulder gym stuff is good coz it builds up the muscle and ligaments in the shoulders which helps protect. This sounds like what you are doing so is good.


The heavy duty stuff neglects the smaller rotator cuff muscles. The whole point of rotator cuff training is very light with high reps - almost doesn't feel like proper exercising. I like the elastic tubing ones best however I like the way this man explains how to isolate the rotator cuff muscles and avoid the bigger muscles such as delts taking over the exercise. Unlike the heavy stuff, rotator cuff can be exercised every day.

https://youtu.be/mvjQMoL246o




The muscles of the shoulder work in conjunction with and complimentary of each other. Why would you try and isolate the smaller weaker muscles (you can't) and ignore the larger and more powerful muscles? Why would you try (again, you can't) to create an imbalance in this necessary architecture?


Hey Coathanger, I'm curious what your qualifications are? I would be more inclined to consider your statements if I knew you had some expertise. The fact is my Physical Therapist included some exercises that seemed (to me) so easy (little arm circles while dangling the arm) that I kind of complained they were not exercise. They were much lighter that what is described above. The explanation he gave is exactly what you seem to refute- the light exercises work "positioning" muscles that can be over ridden by larger muscle groups if using weights or resistance.


I'm a partner in a small private strength and conditioning gym with two DR's. one Internal medicine and the other a DPT. About ten years ago they provided me an alternative to back surgery and the rest is history. Generally I'm just one of three staff trainers but do work with clients during the rehab process if they are cleared to train by the docs. Day to day I handle more of the business side of things but when I'm in town I'm training. Our shop is sport specific for athletes. It's not a rehab facility because rehab isn't the focus, but we do work through the day to day niggles that athletes get from time to time. We often have a short period of time to work with them and then it's mostly check ins. Quick and efficient.

I think common sense could be your guide here.

If you walk into just about any physical therapy office in the country you will see patients being treated for an awful disease called gravity by doing thing like assisted stand up out of chairs and assisted seated calf raises. Things like arm circles, body weight lying leg extensions, rolling balls with their feet etc. It's all bullshit.

It is anatomically impossible to have an imbalance between large muscles and those known as stabilizers unless of course you had a destructive injury that rendered the specific muscle useless. When you do anything physical your body handles the task one way. You aren't going to be able focus stress from large muscles to "stabilizers(I hate this term)" by adjusting the weight. There are however things a bad PT will do to stress the smaller muscles of the rotator cuff for instance, but these exercises are not helpful because the joint isn't made to work that way.

Compound movements stress the muscles, soft tissue and joints of the body perfectly and in balance in the exact way the body is supposed to handle external stress. Aches and pains are part of getting older. General strength increases and common sense help protect you from injury. When you're hurting you rest during the acute injury phase, then back off and work through it. Make sure your form in the movement is as precise as you can make it to reduce your chance of injury.


Originally Posted By: StuAzole
The deference given to veterans is insane. They signed up, did their job and got paid for it. Fine.
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