Shoulder Weightlifting Substitutions

[melagras]

I never realized how tight my neck and shoulders had gotten until I quit weightlifting while I was going through physical therapy for vertigo. My PT told me to do cardio only if it didn't aggravate my situation (which it did some days). I slowly started to ease back into lifting (once or twice a week) and noticed my shoulders and neck would get really tight. No pain just super tight.

I always remember to warm up and stretch. I never skip that part of my workout. When I dial way back on the weights, I don't feel like I'm getting a good workout. I don't even break a sweat.

Anyone have suggestions on how to work my shoulders without doing anything over my head? Or should I avoid that area altogether since I am having such a problem with it?

 

[Cafelattee]

http://www.bodylastics.com/shoulders/

I had a shoulder injury about 2 years ago. The shoulder would click and pain when lifting heavy. I had to go to band work for awhile about a month. The band allows you to do a forward press (instead of a traditional press) so nothing over the head. I gave a link to other band exercise ideas.

There are several sites with band exercise. Once you feel like the shoulder/neck area has full range of motion and movement then move back into weights

I also did specific stretch for the neck/shoulder/upper back and lots of yoga which helped loosen and heal the area. I haven't had anymore problems.

I always feel like I'm not really working out if I don't have iron but I've learn that band and body weight give good workout and look.

 

[mrsprincess07]

I second band work!

I've been in in PT for shoulders, 1 wrist, both knees, right hip, and back. Each time I go in, they always recommend band work not just for rehabbing but also for long term usage. (Some are from accidents, others are from heavy lifting. It eventually takes it toll.) You can really strengthen and build up the muscles, including the ligaments and tendons; especially nice if you have impingement syndrome and/or rotator cuff issues.

Some of the band work I did was as follows:

* Bow and Arrows (Cathe does these in Travel Fit)

* Ys- holding band/tubing in both hands at your side lift your arms up out at a 45 degree angle or so until you come to shoulder height. Once your range of motion improves you can raise it up to as much as head height- but slowly!

* Get down into a push up position, as modified as you need, and instead of pushing up with your arms and chest, do so with your shoulder blades. It's like you are trying to wrap your shoulder blades up and around your spine. Keep your arms straight, but not locked out. As you get stronger you can go from a push up on your knees, to your shins, to a full on plank. *** Even doing this in a seated position only using the weight of your arms helps! it helps to stengthen the Teres Minor/Major and improves posture.

These are the three that I can recommend that don't include over the head motions. I also used a Bow and Arrow type of a "blade" in PT that you shake the heck out of at various angles and motion patterns. Hurts like no other. If you want I can ask my Hubby to get the name of the tool and where to purchase it from when he goes to his next PT visit.

You will probably want to avoid shrugs and up right rows are both cause a lot of neck and upper back/shoulder tension. I've had two PTs say "No more...ever". There are so many small muscles in that area not to mention connective tissues. If your posture is not spot on, and that can be tough as a lot of people have issues with posture in one form or another, it can aggravate muscles and nerves as well as cause injury. Shrugs and upright rows used to be favorites and I'm still tempted every now and then, but pinching a nerve, tweaking something, or having neck tension isn't worth it to me.

A really good stretch:

Lay on the floor with a broomstick or swiffer handle. With your elbows bent and triceps on the floor keeping your elbows tucked into your sides. Your arms are bent at a 90 degree angle with your palms facing you. hold the stick in your hand and slowly move it from side to side holding into the stretch when it feels tight. The key is to not allow your elbows to flare out. You can allow your wrist to touch your body and floor. This was one that my latest PT showed me for my Bursitis/Impingement/Rotator Cuff issues. It can hurt at first when everything is tight, but WOW does it help. It also helps to stretch into the collarbone area, which helps if you are a side sleeper like me.

 

[maddiesmum]

A lot of chest work recruits the shoulders also. Are chest presses and flyes contra-indicated for you? How about push ups? Don't forget planks: these too require the shoulders.

Front raises, side raises, rear delt raises all work the shoulders and do not involve going over the head.

Seconding the ladies' suggestion of band work: it doubles the effect of the resistance because it is operative on the way up and down.

Yoga would also help: downward dog, chattarunga, etc

Clare

 

[Soxy]

I Try to Never Forget.....

I totally agree with the recommendation here:

I second band work!
I've been in in PT for shoulders, 1 wrist, both knees, right hip, and back. Each time I go in, they always recommend band work not just for rehabbing but also for long term usage. (Some are from accidents, others are from heavy lifting. It eventually takes it toll.) You can really strengthen and build up the muscles, including the ligaments and tendons; especially nice if you have impingement syndrome and/or rotator cuff issues.

Also, one thing I try to never forget when I am lifting & "isolating" muscles is that no muscle works in isolation. Always be sure that you pay attention to assistive muscles when training & that they too are strong enough to support the weights you are lifting. Over the years I have found that all my tension from everyday stress goes to my neck, trap, & shoulder muscles, so remembering to relax my shoulders & keep them away from my ears when I work them really helps.

I almost didn't believe it when a PT recommended it, but strengthening my back muscles was the key in helping my shoulders. Apparently the back/rotator cuff group of muscles act as a force within the glenohumeral joint to properly elevate the acromion process, and if a muscle imbalance exists, shoulder impingement may develop. Generating a force through the shoulder joint with weak supporting/intrinsic muscles, can to lead overuse strain & tightness in the neck, trap, & shoulder muscles.

In a recent thread (Shoulder injury..what should i do? - The Cathe Nation) I posted this:

Several years ago I developed pain in my left shoulder after trying to do push-ups. Everytime I lifted my left arm laterally or above my head I had sharp pain in the top of my shoulder, and eventually it affected my ability to work my biceps. Since I was in my forties, I went to physical therapy. I am right handed, so my issue was partly muscular imbalance on my non-dominant side, but by chance one day a physical therapists looked at me and thought I might have impingement syndrome. She said my shoulders were rounded forward and my chest muscles were tight. I began stretching my chest and working on strengthening my back muscles. Once my upper back (postural muscles) were strong, my shoulder pain was much improved. Now my shoulders are one of my favorite body part to work on! Also when working my upper body I always have remind myself to relax my shoulders & keep my them away from my ears while maintaining good posture.

PS - Regular massage helps to keep this old lady going & today I'm scheduled for a hot stone