Discussion Board

Shoulder injuries are quite common, and it's really no surprise.

We ask a LOT of those shoulders, and they are a fragile joint. Not much room between bones for those muscles and tendons to do their work!

Rotator cuff injuries are among the most common.

And I've had my own experience with same: here's todays blog post with my story and lots more information about rotator cuff injuries:

Shoulders, Virginity, and The Cute Doctor

Here's to healthy shoulders!

Lani

I've had ongoing problems with my left shoulder, pulled rotator cuff muscles, and a few years ago, I think bursitis. The shoulder got worse and worse till I barely had any use of it. When I finally could afford a visit to the doctor, a couple of cortisone shots really helped and I did some rehab by myself. Now I would say the arm as far as flexibility goes is about 90% back.

My question is, what exercises can I do for strength in my shoulders? I have an adjustable dumbbell set and I also have a set of resistance bands. I have done the usual overhead presses and shoulder flyes in the past. What exercises do you recommend to strengthen but not injure the shoulders?

Thanks,

Barbara

Hey Barbara,

Thanks so much for your post - as you can tell this is uppermost in my mind these days! And you point out something very important - working through pain is not always the best avenue (rarely, actually!) and cortisone shots can be a great intervention for out of control inflammation yet just underscore how important it is to look at cause - and prevention.

I plan to make a video of some excellent, simple exercises for upper back , mid back and shoulders. But I've got to wait until I've got full recovery from the surgery, which won't be long - just saw doc 2 days ago and he gave me a BIG thumbs up on fast recovery!
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For now, here are some snapshots of the moves that I'll put to video as soon as I get a chance so you'll be able to utilize easily then:

http://thetruthaboutfatlossforwomen.com/wp-content/uploads/2010/07/ys_ts_shoulder.jpg

Also for now: ditch overhead presses, especially with a weight load. This places too much direct stress and potential compression on the supraspinatus muscle at shoulder especially if you have compromised range of motion and impingement already. Shoulder strengthening can be done very effectively in much more body-friendly fashions to front, side, and back.

When pain is not present, planks and pushups are good, too. All of this can be done without the compromise of overhead.

And most importantly, see if you can find out the cause of your problem - that was critical for me and no doubt for you as well.

Lani