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maculated
Feb 8, 2009, 8:53 PM
Post #1 of 13
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Registered: Dec 23, 2001
Posts: 6179
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Hello all,
I'm about nine months out on a labral tear surgery and I'm climbing fairly strong these days. But I notice that when I am not religiously in the gym 3-4 days a week doing strength exercises, it starts to weaken/get sore.
But I am BORED!
Current workout:
30 x scapsion
30 x abduction and adduction lying down
30 x dips
30x lat pull downs
30x pull ups (weight assisted)
30x alternating biceps
30x overhead press
30x push ups
Gimme your routine. I know some of you out there have to do this, too. :)
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charley
Feb 9, 2009, 12:54 AM
Post #2 of 13
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Registered: Apr 13, 2002
Posts: 6627
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How long died itn take you to get to thirty reps? Wow. I'm doing the old 3x12 on most things. For the wshoulder se a therapist and get some exercises. I did some with bands then light weights. I can't tell you the names but atherapist can show you what you need.
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tobym
Feb 9, 2009, 8:36 PM
Post #3 of 13
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Registered: Dec 15, 2003
Posts: 84
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Maculated, d'you do scapation with a latex band? if so, have you been increasing the resistance?(or do you use another method?)
Am nursing a chronic shoulder injury myself, but don't have a fixed routine. Have only just managed to take my (now considerable!) weight on my arms, hanging from a bar/jugs.
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maculated
Feb 9, 2009, 8:40 PM
Post #4 of 13
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Registered: Dec 23, 2001
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Charley, don't hate me, but not long. I apparently heal quickly and with little pain.
My PT is who gave me the above program, I'm just bored.
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maculated
Feb 9, 2009, 8:40 PM
Post #5 of 13
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Registered: Dec 23, 2001
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Toby, no. Dumbells. Just keep increasing weight.
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charley
Feb 10, 2009, 10:01 PM
Post #6 of 13
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Registered: Apr 13, 2002
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If you're just bored with those exercises try bodybuilding.com and search the shoulder and look at the exercises they show. You prolly use delts and tr4aps with the chins and lat pull dows so look up those muscles too. Have fun. It's never ending so you need to try different things. I'm not angry, I'm impressed with thirty dips or pushups.
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yodadave
Feb 11, 2009, 2:01 AM
Post #7 of 13
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Registered: Feb 11, 2008
Posts: 510
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totally different shoulder injury but i used swimming to break up gym monotony, different strokes, different paces. But i really hate gyms.
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onceahardman
Feb 11, 2009, 6:52 PM
Post #9 of 13
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Registered: Aug 3, 2007
Posts: 2493
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You are not doing enough rotator cuff work...
Internal and external rotation, various angles, either with resistance bands, a cable machine, or dumbbells.
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maculated
Feb 11, 2009, 6:53 PM
Post #10 of 13
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Registered: Dec 23, 2001
Posts: 6179
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Loved the advice about BB.com - I totally did that the other day. Thanks for the specific advice, guys.
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headchop
Feb 11, 2009, 10:08 PM
Post #11 of 13
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Registered: Sep 7, 2003
Posts: 302
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I also do internal/external rotation - usually on a bench using dumbbells. I was confusing that with abduction/adduction.
For context - I have chronic shoulder problems due to a bad rotator cuff tear several years back.
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jakedatc
Feb 12, 2009, 12:37 AM
Post #12 of 13
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Registered: Mar 12, 2003
Posts: 11054
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how about some stabilization stuff?
this but on a round balance board sets of 30 seconds.. increase to mutliple sets
or do wall pushups on using the ball
shoulder walk outs laying on the ball.. hand walk out to push up position.. walk a back in.
Do any of the dumbell exercises or pully/thera band exercises seated or laying on Physioball (decrease weight until you get used to it)
check to make sure none of these are contraindicated or too aggressive for you yet.. remembering protocols is not my strong suit
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andyjorgen
Feb 24, 2009, 2:42 PM
Post #13 of 13
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Registered: Feb 7, 2009
Posts: 12
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I do my shoulder workout almost exclusively on a total gym, yea the chuck norris work out machine. craigs list often times has them for 30 dollars or so.
you lay on the bench put your arms staright out above your head like your laying down in the pull up position.
then keeping your elbows straight and bending at the shoulders, rotate your hands down towards your waist.
I add weight when i do this because I spend 5 days a week in the gym, and I find this a little too easy if I dont add weight, but this is 90% of my shoulder work out, also aids in my traps workout a bit too. good luck
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