Stretching and Exercises Shoulder Rehab?

Advice
#1

I’ve seen some pretty good links here before but can’t find them searching. Any body have some leads?

#2

Keep Moving It, Gingerly…
If you didn’t dislocate it, probably just keep moving and rotating/stretching the arm – discomfort is okay, pain is not – to prevent the shoulder from locking up.



Strain my pec muscle couple of weeks ago from sparring. I must have been favoring something ‘cause my shoulder, right behind the strained pec, started hurting and getting stiff. Anyway, I been just stretching and rotating my arm slowly. Still a little sore but it’s much better – tho’ still stiffer than before. I figure another couple of weeks before it starts to feel normal (I hope).



sing



The “master” of numerous strains and sprains…


#3

I feel your pain…
I am back to about 95% after 4 months of PT exercises. I did a little self-diagnosis searching Pnet. It was helpful. I don’t have any specific links that I recall, but if you google "shoulder impingement,’ you should find some resources.



I was given a few exercises to do using an Xertube - a product I’ve come to appreciate a great deal. With a little imagination, you can use it to work on almost any muscle group.



I may have jumped the gun a bit, not knowing the exact nature of the problem, so please take with a grain of salt.

#4

Hey sing, I fell on my shoulder 3 weeks
ago. The full impact was absorbed right at the point of the shoulder.I couldn’t move for 5 minutes. Still sore and has kept me up nights throbbing sometimes.I can’t get in to see my orthopedic doc until next week.Any advice ?

#5

Hey, Not Your Doctor… But…

– Last Updated: May-12-08 4:13 PM EST –

When I was younger and in my 40's (jeeze, practically a "kid"), an opponent took me for an over-the-shoulder throw in a sparring match on a wood floor. I grabbed onto his neck and pulled him with me. I landed on my shoulder and he on top of me. Severe pain tho' I knew nothing was broken. I was out of training for a couple of weeks and went back to light training after that. Kept moving the arm as much I could stand and stretching. Took well over a month before I got back to normal.

Your mileage may vary, as mine has as I get older. Recovery takes longer. But, my approach is to move it (slowly and gingerly) or lose it.

Good that you're seeing a doctor. If you don't have a good awareness of your body -- sensations and pain associate with strains, sprains and broken bones -- best to get it checked out by a pro.

sing

#6

Good info
Check out this link, it has some very good info and a lot of specific exercises.



http://www.kayaksport.net/docs/USACKshoulder.pdf



I coach a junior sprint kayak team (9-15yrs old), and I have them do many of these 2-3xweek. Hopefully , they will not grow up with as many “old injury” problems.



Karl

#7

Thanks; Nothing broken, just a heck
of a lick, luckily cushuioned by a carpet with a wood floor under it.

#8

58 & no shoulder problems
after 26 years marathon kayak paddling. Avoid pullovers on bench & upright rows. One arm barbell side press is great for rot. cuff muscles & stabilizers. Start with small barbell, then build up to 7’ bar (low reps). Lat stabilizes the shoulder. Good luck.