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Old 02-01-2011, 04:57 PM   #11
andys_trim
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Thanks for the advice Bam. I need to bring up both my shoulders and back. Real weak points for me.
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Old 02-03-2011, 11:39 AM   #12
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Thanks for the advice. It doesn't feel like an injury, it feels like I did a bunch of lat work along with my shoulder workout. But I didn't...
Andy, I wasn't clear in my last post.

One of the reasons my shoulder got injured was that I very weak stabilizer muscles. So, a lot of my PT was focused on strengthening them so that the entire shoulder joint could be stable.

It's also helped my back and chest work to be more effective.
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Old 02-03-2011, 12:35 PM   #13
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I had a shoulder injury in the past also. I separated the growth plate from the rest of my shoulder, or something like that. I did months of therapy, but it never bounced back. Probably should have had surgery but the doctor didn't want to since I was 13. It was brought on by pitching every single one of my baseball team's games without being properly warmed up. I was touching 75 on the radar at 13, the team wanted to win, so I pitched. Kinda screwed me over in the long run since I'm not playing now. I can't throw a whiffle ball without being sore for days. Maybe that has something to do with it. How did you strengthen the stabilizers?
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Old 02-03-2011, 12:58 PM   #14
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How did you strengthen the stabilizers?
My PT used a lot of different exercises. Some with weight, most without.

First thing he taught me was scapular retraction and depression. Almost all exercises he had me do were in this fashion.

I will try to describe some of them:

1. Lay your chest on a stability ball with arms at you side, palms up. Have a 2-3 pound DB. Depress shoulder blades. Now, lift palms in air. Hold for 2 seconds at top. 3 sets of 10.

2. Stand with your back against a stability ball between you and the wall. Again, use a 2-3 pound DB. turn your hands as so that palms are out and thumbs are down. Depress shoulder blade and keep it in contact with stability ball. Lift dbs in a Y motion. This is called "Empty Can." 3 sets of 10.

3. Balance yourself in a stability ball as if you were in the starting push up position with hands on the outsides of the ball. Keeping arms locked, let torso shrug down towards the ball 2-3 inches (this is a very slight movement). Keeping arms locked, pull torso back up (think of yourself making your chest concave). Try 2 sets of 6-10. This is a very hard exercise. You can also do this while leaning against a wall in the house or on the floor.

4. Lie on a foam roller with it parallel to and under your spine. Have something the weight of a bowling pin in each hand (5-8# DB). Keeping arms locked and straight up in the air while holding the weight. Shrug the weight down and then back up to starting position. 2 sets of 15.

Those are few that I can think of at the moment.
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Old 02-03-2011, 01:14 PM   #15
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Thanks man, I'll have to try that.
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Old 02-03-2011, 01:58 PM   #16
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