Topic: Shoulders strengthening Posted: 19 Oct 2016 at 10:36pm
Anyone know of any good literature on shoulder strengthening for paddlers? Got a bum shoulder that's starting to make paddling interesting. Therabands and stretching seem to do a lot of good but I don't really know what I'm doing and I don't want to make it worse as the rains approach.
I use a cable machine to run through the 6 common rotator cuff motions at the end of every workout; maybe 4 times a week. This has really cut down on shoulder pain and now my lower back limits my time on the water more than my shoulders or arms after about a season of doing this. Ill try to find an example of the routine I'm talking about.
If you don't know where you are going, any road will get you there.
Here is a link to a PDF:
http://tinyurl.com/z2rmvwn
I did a lot of these exercises when trying to recover from a small rotator cuff tear. If you take the surgical tubing, tie a knot in the end, and shut it in a door, it will be a great way to anchor it.
Paddling was great rehab as long as I kept my hands 'in the box'. Anytime I started reaching up / high bracing I'd get quite a bit of pain. Try to use pain as your guide, avoid stuff that causes those instant flashes of pain.
Look in my 2016 photo folder. I uploaded the sheet that I used as a guide after I had shoulder surgery for a torn labrum. I used this with super light weight for about 6 months and then I worked the weight up (slightly). I do this entire routine after every workout, 20 reps each hand, through the 6 exercises. Let me know if you have any other questions.
If you don't know where you are going, any road will get you there.
You cannot post new topics in this forum You cannot reply to topics in this forum You cannot delete your posts in this forum You cannot edit your posts in this forum You cannot create polls in this forum You cannot vote in polls in this forum