Shoulder exercises
 

I spent most of this summer working on my siding, and my right shoulder suffered a bit. Nothing dramatic, but it was hurting and straining a little if I reached straight up, and a little uncomfortable if I laid on my right side.

I did some reading about shoulders and rotator cuffs, talked to my friend who’s been through a bunch of PT for his shoulders, thought about the PT I’ve done for past shoulder issues, enrolled briefly in the University of Youtube, and then started going to the gym.

I’m doing exercises to strengthen the rotator cuff muscles; the kind you do with elastic bands and light weights. I’m also working on engaging the muscles that pull your arm back, to get balance with the muscles that pull your arm forward; bent over dumbell rows and flys, still with pretty light weights. Sometimes I work on extending my range of motion with no weights at all, mostly reaching farther behind me.

I decided I may as well improve my pistol shooting in the process, so I’ll also stand in the (one handed) pistol stance, raising a ten pound weight to the “target” and holding it there. Eventually I may work up to heavier weights, but I’m very wary of overhead work - I have no life need to press anything heavy over my head.

The interesting thing is that after I go to the gym, and for the next day, my shoulder feels good. After two days, the discomfort peeks back in. I can’t decide if that’s a good sign or a bad sign.

Those of you with shoulder “issues”, do you have a go-to set of exercises?

Umm, I do the rotator cuff stuff at the gym. And stay fairly fit and strong. But nothing much as a routine.

I think leading an active lifestyle and having something new all the time keeps me fit and able. For instance I've bought some big heavy lengths of steel which I'm going to have to manage from the car trailer to my junk pile. So that sort of thing keeps my shoulders strong.

I was literally doing band exercises when I read this. I would be willing to wager you do a desk job that has you sitting in the same position for hours at a time. You likely have low level frozen shoulder. The summer work just exacerbated the underlying issue.

I use an overhead pulley setup to get a little more stretch from the sore side, pull down with the good arm

I've had several issues w/my left shoulder, including a partial rotator cuff tear earlier this year. This has been extremely useful to me, HTH:

https://www.vivehealth.com/blogs/resources/rotator-cuff-tear-exercises

With the Hollywood strikes and approaching retirement I thought it would be a good time to have my right shoulder checked out. Years of Baseball, golf, fishing and work have taken a bit of a toll.

Turns out I don't need surgery but have been doing physical therapy every week and using an exercise band at home similar to Hard Drive. I have a slight tear in my Labrium so it's a lot motion and rotating. They start me out on a machine that is similar to pedaling a bike but with your arms and then doing little lifts with one pound weights.

I think the toughest thing to get through my thick head is that you have to rid yourself of the "No pain, no gain" mentality. If it starts to hurt, back off a bit. You just want to keep constant motion to smooth things out.

The Vivehealth videos are helpful, thanks!

I think Zeke has major shoulder issues. Maybe he will jump in on this.

Get an MRI?
Rotator cuff tear?
Labrum tear?

I feel my issue is really minor. I’m going to self-help for a couple months before resorting to medical examination.

Had. I had a total reverse replacement. 2 in fact, as the first one got infected 23 months later. All of it was removed. I spent 8 months with a "spacer" and no shoulder joint. Then the 2nd one which has been fine now going on 2 years.

Initially I was scheduled to have both shoulders done. Due to my experience that ain't happening. Thing is although I can't raise my other shoulder high enough to work the parking ticket machine from a low car like my Jag XJ6, I have no pain.

But I'm not swinging any hammers or cutting lumber all day with a Skilsaw anymore. I have a 20 lb. lifetime weight lifting limit for the new shoulder and no overhead work allowed. I cheat on that a little, I have to. But going on light duty has helped the left shoulder where I wouldn't think of getting anymore surgery. And it's bone on bone.

Take care of your shoulders and keep them in full motion with stretching exercise, but no aggressive strength (weight) training. You can do that later.

A good diet helps a lot.

when i strained mine - a mtb accident. - i used an exercise band on a door knob, pulling outward/sideways, right angle to body. also making figure 8's on the wall. using a tennis ball, doing "sets" in both directions.

None of the exercises worked for me. Perhaps because I regularly use them daily.

Changing what I ate was no joke. 95% improvement once I cut out all the garbage.