Hi Elisa822: for general strengthening or rehab of the shoulder, try YWTL exercises. See video demonstration here. You can also do these on a swiss ball if you don't have a bench. Concentrate on squeezing the shoulder blades together, and keeping your head in line with the rest of your body.
For strengthening and muscle growth, I like overhead presses. (Note that this video shows a coach demonstrating the move to someone who is lifting 135 lbs with a barbell. You can of course do these with lighter weight and/or dumbbells -- start with 5 lbs, even. It was just the first video on the youtube search.)
I also do shrugs, although those are more for the traps; pullups, which work shoulder, back, and biceps; and occasionally reverse flies. But, OH presses are the best in terms of getting the most bang for your buck, and YTWL is often recommended by physical therapists for people who have a history of shoulder problems. Start with those two, and you can't go wrong.
I appreciate you answer re the shoulder exercises. They YWTL (what does it stand for, BTW?) look deceptively easy but I am 12 reps with a db won't be.
P.S. Shannon, good to hear you rose from the dead and I terribly sorry to hear your headache pestered you for so long! I would shoot myself. headaches are awful.
Kim - thanks for the links! It's more rehab stuff that I think I need. I have some rotator cuff "issues" but nothing too serious. I try to strengthen what I can and avoid what doesn't feel good. Surprisingly (or not?) the overhead presses have never been an issue. I cannot do tricep pullovers, usually struggle with any sort of front or lateral raise and sometimes just some regular old pushups hurt. When it hurts then even barbell curls and bench presses hurt. It's been feeling not too bad lately and I think my yoga has done some good although I'm sure I could do more basic rehab exercises. I'm sure I had seen some on Stumptuous but couldn't find them when I looked again. I know I just have to google shoulder rehab but I guess I'm lazy sometimes!
Hi! I'm back after a week off with my sister. She'd never been here was only here for 6 days - we managed to squeeze in quite a bit. No formal exercise happening last week though.
I have signed up for a new online program with Krista - and am very excited about getting started with it. It started yesterday when I was running around and to the airport, so I'll actually start today. I really needed a as my exercise has been stagnating (i.e. no new routine, too many rest days.... ) I'll know more in a couple of days.
Glad to see you are all well and working hard. Sorry to hear you are still sick Cheryl. Maybe it's CF withdrawal.
Gosh, Lydia, our kids got out of school 5/22. We started registration for summer reading yesterday, and the library has sounded like a little beehive since.
Okay, back to work. I'm behind from taking most of last week off....
Elisa- I did a lot of shoulder rehab (my own and others) with stretchy bands. Start with a fairly light one. There is a series of rehab exercises called "no monies". Hold the band in front of you, grasping it with palms up. Bend and lock your elbows at your waist, now do an external rotation by moving your hands outward (retract your shoulder blades and stick out that chest). Do 10 reps. The band should be light enough that you can feel a stretch but it's NOT weight training. Next set is with arms straight at waist level instead of elbows at your waist. Third set is arms straight at forehead level. Then you need to fix the end of the band on something and do the internal rotation equivalents. Or better yet- go see a physiotherapist and have him/her assess what is really wrong and teach you the exercises. If you are having pain with push ups, dips, etc, you should find out what is wrong. Shoulders are fragile and if there is a real problem, messing around with the wrong exercises can make things worse.
Pat-Glad to see you back! Wow, school end early up there. Guess you need to make the most of what summer you have. Wow- keep us posted on your new program
Shannon- I think I'd shoot myself too with a 10 day headache I'm glad you are on the other side of it.
Alena- Love that your form is bettter!
I did my usual elliptical workout this morning while watching recorded murder and mayhem (CSI Miami, this morning). It takes my mind of the workout. Then a grueling CF workout. I think this was the most tired I've been since lying face down in the snow at 11,500 feet in April thinking I was going to die!
5 set of 5 hang-clean and squat(HCS)
500 meter row
for time:
10 HCS, 2 pull ups
8 HCS, 4 pull ups
6 HCS, 6 pull ups
4 HCS, 8 PU
2 HCS, 10 PU
500 meter row.
I had to take some of the weight off my bar mid-way through. I felt like a wimp...a very tired wimp
Then LOTS of ab exercises.
I was so tired I wasn't sure I could do anything as strenuous as driving the 8 minutes home.
Cheryl, this is soooo addicting and I love, and thank you for whetting my curiosity! I'm glad you are feeling a little better.
Lydia- I think you would love it also! Is there a CF in Columbus? I'll be out there for a few days the second week in July
Mel - Thanks for all the great information! I did see my regular doctor, a sports specialist and then a physiotherapist. All I got was that there was nothing "serious" wrong. It was a while ago now but I think the sports doctor called it rotator cuff tendinitis and the physiotherapist pinpointed it more but just called it a weakness in the subscapularis. I only went for the physio a couple of times because I felt like I had gotten enough exercises to do things on my own....I just don't always do it! I know that my sleeping position had a lot to do with the problems but I've tried to change how I sleep and also do some exercise therapy. It has absolutely not gotten worse in the last year or so and I think it is slightly better. There have been times in the past when I couldn't lift my arm but that hasn't happened in a long time. I think I just need to do the rehab exercises more regularly. Thanks for the concern and the advice!
I appreciate you answer re the shoulder exercises. They YWTL (what does it stand for, BTW?) look deceptively easy but I am 12 reps with a db won't be.
Alena
YWTL refers to the letters your arms make. By the way, for best results, you should dress like a construction worker or naval officer.
YWTLs aren't easy. They're not one of those "no pain, no gain" exercises, either, so don't be afraid to start and stay light! I think I remember Krista mentioning that some of her clients start with a soup can instead of a dumbbell.
YWTL refers to the letters your arms make. By the way, for best results, you should dress like a construction worker or naval officer.
One of my coworkers just poked in to see if I was okay because I was laughing so hard at that image...
No exercise last night, but I did finish my closet. Mildly disappointed about the exercise, but so glad the closet it done. So, I've vowed to not beat myself up over it. I'll get some in tonight when I get home, though.
LOL, thanks Kim for the laugh! I think I will go to the construction worker, there is nothing remotely resembling a naval officer in my house. Hehehe.
45 minutes doing laps: Check. And I had the entire lane just to myself the whole time!!! I would have loved to stay an additional 5 minutes but I didn't dare. I have a few very high priority issues on the go and I really don't need anyone noticing that I extended my lunch break somewhat.
* 55 minutes elliptical
* 1 1/2 hrs of total body weight lifting/floor work & stability ball/medicine ball (Did fabulous on my core exercises using a medicine ball!! Can't say I did as well on my upper/lower body weight lifting... partly because I didn't want to accidentally overdo it again and get my shoulder muscles all sore again as they were from saturday to monday.... My shoulders are fine now, otherwise I wouldn't have done upper body weight lifting today!! But I did fatigue my muscles though! Or at least I tried to as best as I could!!)
* Pilates Abs dvd
*I did an hour of cardio yesterday (tuesday).... just didn't bother posting that!!
Everyone else, keep up the great work!
Last edited by teawithsunshine; 06-04-2009 at 01:43 AM.
Wet rainy day here. I dragged my tired butt out of bed and did a good elliptical session this morning and am going to cross fit tonight. I never look online at the workout of the day on days that I'm going...don't want to scare myself out of it. I DO look on days when I'm NOT going and sometimes am relieved and sometimes disappointed that I'm going to miss the wo. I missed handstand day on Monday but also missed sprint in the rain yesterday
Food has been on. The huge stress of ds potentially not graduating has been removed. I'm sure I'll find something else to get frantic about soon!
Good morning. I got a good session on the elliptical in last night. Strength training planned for this afternoon, with either more cardio or cleaning the floors afterward. My weight is back in my optimal range after two months of fighting with it, so I'm hoping that motives me to start getting up in the mornings again.
Okay, I have started this new program (must learn the name). It's from Precision Nutrition and the women's program is coached by none other than Krista Scott Dixon! So far we're just "practicing" exercises, i.e. learning correct form and where we are with weight. THere are 10-12 exercises with less than normal sets/reps. I must say there were more squats than I usually do no matter what they're called. The nutrition part starts next week I think. This is a 6 month online program limited to 100 men and 100 women, and features a $$ prize for the man and woman lowering body fat the most. Not expecting it to be me! I did need a new focus though, so hoping to lose some fat and gain some stamina/strength/flexibility.
Pat: That sounds very interesting. Maybe I will check it out. I get a lot of the emails from that site and sometimes have time to skim them. I must have missed that one. Good Luck with the challenge!
Mel: There is a CrossFit here, actually two. One is traditional CrossFit and another that is an MMA plus CrossFit. The MMA is closest to me, the other is way across town. I know that I would enjoy the experience but right now it would be another layer for me. But, I'm glad to know it's there.
Elisa: Good luck rehabing the shoulder joints.
Today was the graduation ceremony for my DS1's 5th grade class. Not a dry eye in the room. On to middle school. Here we go...
Hi! I'm back after a week off with my sister. She'd never been here was only here for 6 days - we managed to squeeze in quite a bit. No formal exercise happening last week though. 
as my exercise has been stagnating (i.e. no new routine, too many rest days.... ) I'll know more in a couple of days. 
but also missed sprint in the rain yesterday 
