Well, I continue to be sidelined with sinus issues (going to the doc again tomorrow) so I've made a resolve to at least do some core work, basic strength exercises (think squats and lunges) and shoulder stabilization exercises while I'm out of the pool. However, I have no idea how often I should do these, particularly the shoulder exercises?
So...
Those of you that do shoulder strengthening exercises:
How often do you do these? Daily? Every other day? Less?
Any favorite exercises? I do the rotator cuff ones both with (very light) weights lying on my side and also standing up using stretch cords attached to a door knob. I do some other stuff with the stretch cords too.
Thanks for any info!
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Thanks, Rich. I'll start out every other day.
I think the exercise you describe is similar to Primary Rotator Cuff Exercises, Exercise #2 on the following site:
www.usaswimming.org/.../ViewMiscArticle.aspx
But it seems like the range of motion you're describing is less... only 45 deg rotation in total? Start with hands at legs and lift 45 deg, or until they're halfway up between your legs and shoulders? Do you hold a stretch cord when you do this? Like maybe anchor it under your feet?
If I do this standing, I just turn hands in so palm faces out and thumb down, then from side and marginally forward lift 45. That's what my PT told me to do. I notice the girl in the picture has thumbs up, unless my eyes are decieving me. You can do the same thing laying down too. PT says after 30 reps go up a 1lb; not to exceed 5lb (I guess tube under your tootsies will work). He said you don't want to engage the shoulder delt muslces. You shouldn't feel this too much.
It seems to have helped me without taking a lay off from the pool. My pain was minor anyway...
OK now you have to commute to CT and teach my butterfly ;)
Thanks, Rich. I'll start out every other day.
I think the exercise you describe is similar to Primary Rotator Cuff Exercises, Exercise #2 on the following site:
www.usaswimming.org/.../ViewMiscArticle.aspx
But it seems like the range of motion you're describing is less... only 45 deg rotation in total? Start with hands at legs and lift 45 deg, or until they're halfway up between your legs and shoulders? Do you hold a stretch cord when you do this? Like maybe anchor it under your feet?
If I do this standing, I just turn hands in so palm faces out and thumb down, then from side and marginally forward lift 45. That's what my PT told me to do. I notice the girl in the picture has thumbs up, unless my eyes are decieving me. You can do the same thing laying down too. PT says after 30 reps go up a 1lb; not to exceed 5lb (I guess tube under your tootsies will work). He said you don't want to engage the shoulder delt muslces. You shouldn't feel this too much.
It seems to have helped me without taking a lay off from the pool. My pain was minor anyway...
OK now you have to commute to CT and teach my butterfly ;)
