curgoth: (Default)
curgoth ([personal profile] curgoth) wrote2005-07-06 08:59 am
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workout stuff



I added a couple of new weight exercises to my chest/back/shoulder workout last night - I put in two exercises designed to specifically target my rotator cuff muscles. I am now more confident that it was my rotator cuffs that I injured - at the end of the workout I had two "layers" of soreness in that area - the light twinge of the injury (I took the weight up slightly to see if the shoulder would twinge - it did. Still well below my "normal" weight though), and the good soreness that comes when I work a muscle properly.

So my new theory on my injury is that a big part of it is that while I increased weight on various exercises, I wasn't doing much to work the rotator cuff, which otherwise only gets hit during the initial lift on certain exercises. Eventually, I went too far, and that put too much strain on that muscle. At the least, it explains why I keep overstraining it. This theory is strongly influenced by the parts in "Weight Training for Dummies" that warns of just this possibility. That I have waited this long to do anything about it clearly suggests that I have been using the right book.

If nothing else, strengthening the muscle should make it less likely for me to aggravate the injury again, I hope.

[identity profile] nxk3.livejournal.com 2005-07-07 05:33 am (UTC)(link)
There are some excellent stretches for the rotators; it's most important to stretch the INTERIOR rotators. Here are a couple of my favorites:

  • Standing up, with shoulders held low, put the top of your wrist on the last of the same side's ribs. Gently pull the the elbow with the other hand to rotate it forward till you have a comfortable stretch. Hold for 10 seconds (should be no discomfort), and slowly release it such that it pulls back to its resting position over about 3 seconds. (Duh, but don't do this if it's remotely uncomfortable. :-)
  • An obvious one which you probably already do, of holding the arm across the chest, elbow in front and bent, keeping the shoulder down, after which you pull the elbow towards your back with the other hand. ("Scarf" stretch, since the arm of the shoulder being stretched is draped around your neck)
  • Stretch the pectorales with "door" stretches. Do these with the arm both at shoulder height, and higher (as much as comfortable), to target the different fibers.



Exercise-wise, the thera-band things are pretty great for these; aim for 25-40 reps (no rest).

More stretches and examples of thera-band exercises here: http://www.coventrypainclinic.org.uk/treatment-exercises-headneckshoulderarms.htm and here: http://www.preventdisease.com/fitness/sportinjuries/articles/rotatorcuff.html .

If your gym has aerobic things for the upper body (like a Cybex UBE -- like an exercise bike, but for the arms instead of the legs; alternate minutes in each direction for 4-6 minutes total; vary one/two handed, etc., on each workout) --, these are a really good way to precede your shoulder workout.

Also, you can strengthen one of the interesting exterior rotators, the infraspinatus, with (tiny) dumbels:
Hold a 1-3lb weight in each hand. Stand up straight with your arms at your, thumbs in. Raise your arms at 45-degrees to each side (the arms make a right angle, with your line of sight bisecting it) with the thumbs down. Raise till your arms are slightly below the horizontal (this is important -- you can give yourself tendinitis if you go too high; also consider leaving the "upright row" out of your workout for this reason). Aim for 3 sets of 10. 5lbs is probably as much as you'll ever want to do on these.

Form matters especially much for your ext. rotator resistance exercises, because if done improperly, they can make the shoulder pain much worse. If anything in your workout makes your rotators hurt more than "sore muscle" hurt, cut them back or even out. (I no longer do dips (too much stress on the AC joint) or behind the neck lat pulldowns (shortened range of motion in ext. rotation makes my trapezius spasm every time I try -- not fun).

Anyway, HTH, IANAD, be careful, etc.,
N.