Any gym boffins in here

[Shellywoozle]

OK I have managed to get full movement back in my arm after my op :smt038 and am going to join a gym to start building my muscle back up.

I know that I will probably get a program to suit from the gym instructor but wondered if there was anyone qualified on here in such things.

Wat kinda exercises should I do that wont be too much of a strain on a mending shoulder but will start to increase strength in my upper arm/shoulder.

[fizzwheel]

Hovis works in a gym, hopefully he'll be along in a mo...

[neio79]

Not qualified but partake in Op massive 3 times a week!

[BillyC]

Miss Woozle...

Gym isn't necessarily the answer, and not straight away. Talk to your physio about hydrotherapy sessions - it should be instructed by a physio that knows about your injury. After my arm was squashed it did wonders for me. It will make huge differences for the strength and coordination in your arm/shoulder.

Once that has reached a certain level, then instructed light free-weights are a good step. Don't use machines - they won't do your coordination any favours, and are only about building up specific groups of muscles. Free-weights will give a more general strength, with better results.

[Shellywoozle]

Miss Woozle...

Gym isn't necessarily the answer, and not straight away. Talk to your physio about hydrotherapy sessions - it should be instructed by a physio that knows about your injury. After my arm was squashed it did wonders for me. It will make huge differences for the strength and coordination in your arm/shoulder.

Once that has reached a certain level, then instructed light free-weights are a good step. Don't use machines - they won't do your coordination any favours, and are only about building up specific groups of muscles. Free-weights will give a more general strength, with better results.

Thanks hun, Physio has said I can go gym and to speak with gym instructor as to exercises, she said start on really really low weights (not even 5kg) and build up. She gave me exercises to do at home with these theraband things to build the strength back in my shoulder blades but not much more than that !!

[hovis]

She gave me exercises to do at home with these theraband things to build the strength back in my shoulder blades but not much more than that !!

what has she got you doing?

i would say stick to what she told you, and maybe do the same exercises, but with light weights...... 1-3 kg. Just to start off,

[stephen365]

Have a butchers at these....http://orthoinfo.aaos.org/topic.cfm?topic=A00067
Looks just the job. Slowly, gently, easy does it though.

[Shellywoozle]

Have a butchers at these....http://orthoinfo.aaos.org/topic.cfm?topic=A00067
Looks just the job. Slowly, gently, easy does it though.

I have just completed all the ones there Stephen, and they have given me the full movement back, I am now doing scapular strength exercises. (just moved on from these Wed)

One is simply push with forearm against a wall.

Another I have to dangle my arm down and lift my shoulder only.

I have to lie on the floor with my arm in the arm and raise my arm at shoulder only

I have to (no comments) kneel on all fours, stretch in my shoulders, when i am lowerin back down i have to riase my good arm and leave body weight on bad, but i have to stabilise shoulders so when i raise my arm i am not allowed ANY movement in my back. OK but my arm collapses on this one its so weak.

She did say I could go gym .... think it's too early??? I just want to get moving as I feel a right numpty doing these and I need to get back to work for my sanity.

[neio79]

I have to (no comments) kneel on all fours, .
:smt044 ohh the images!!

[Shellywoozle]

:smt044 ohh the images!!

For some reason I miss this one out LOL

:winner: but in 6 weeks time when she wants to see how i progressed and my arm still collapses I fink she may know I not done them LOL

[appollo1]

I have to (no comments) kneel on all fours,

Poor Samson, you cut off his nuts then get down to his level and tease him!!!!!


Upper arm/shoulder strength exercises -

Get a large heavy pint glass full of beer/wine/vodka (whatever your tipple may be) place glass on a low down table.
Squat down to pick glass up (exercising your legs and buttocks)
Pick up glass and slowwly raise to mouth -sip -lower to waist height and repeat til glass is empty.
When empty squat to return glass to table.

Warning - be careful not to drink too much and fall over causing further injury to affected area. :D

[stephen365]

Only you can judge what feels comfortable and my many painful experiences coming back from running injuries are that you MUST listen to what your body is telling you.
No problem with going to the gym, but keep the weights very, very, very low and start with doing very few reps. You need to re-train the movement into the joint and muscles, tendons etc and this isn't done with lots of either weight or reps.
The other risk of course is if you do too much too soon, your weakened body will compensate for the injury by placing more strain on other muscles and this can cause other problems.
If you knacker it again (I've done this loads of times) in frustration at your current situation, you will only make matters worse and be back to square one.
Slowly, gently, easy does it - you'll mend with time and need a little patience as well as rehabilitation etc.
All the best with it.

[ThEGr33k]

Power lifting... OK maybe not.

*Nick gets his coat*

[Shellywoozle]

Only you can judge what feels comfortable and my many painful experiences coming back from running injuries are that you MUST listen to what your body is telling you.
No problem with going to the gym, but keep the weights very, very, very low and start with doing very few reps. You need to re-train the movement into the joint and muscles, tendons etc and this isn't done with lots of either weight or reps.
The other risk of course is if you do too much too soon, your weakened body will compensate for the injury by placing more strain on other muscles and this can cause other problems.
If you knacker it again (I've done this loads of times) in frustration at your current situation, you will only make matters worse and be back to square one.
Slowly, gently, easy does it - you'll mend with time and need a little patience as well as rehabilitation etc.
All the best with it.

Fankoo !!

Appollo I will be trying your methods tomorrow night, I think a dim light large building with flashing lights, loud music and lots of men dancing :-D will aid my recovery, especially if they buy the drinks LOL

Nick, let me hand you your coat LOL ;) x

[Rog]

whe I was doing rehab on my knee, they stressed that the variety of exercise was more important than the weights you lift on it. from memory you need to make sure that you balance your exercises so that you dont advance one muscle group to quickly compared to the rest. I woudl defintely recommend speaking to the pyhsio and asking for a set of exercises that you could do at a gym with a weight (if necessary) regime.

I cant tell you much about gyms themselves as I have a coutry wide ban after turning up every ladies night in a leotard and staring through the window. Turns out it wasnt a oneway mirror. :batman:

[Nobbylad]

* Stand at bar, reach slowly into jeans pocket, take out notes/change

* Put forearm on bar area

* Raise arm to attract attention of bar staff, point at desired drink.

* Receive drink in open hand, raise to mouth, place back on bar - repeat until glass empty

10 repetitions of above

After a few nights, increase repetitions and intersperse with trips to dart board to ensure even blood flow.

HTH :takeabow: