Repost - weight room ideas with injury

AlsDonkBoxSquat

I reposted this because I got no play at midnight (my onus) and was not clear in my first post.

So my left shoulder (delt) is a field of knots. There like 4 or 5 knots in there plus my bicep tendon is as tight as it can get. So for the shoulder I'm on self prescribed ice for a few days until I have to teach again. So that's fun. Tomorrow is my first day without my trainer, who would have come up with an awesome workout that would have completely babied my shoulder. I was going to start nrol tomorrow, but with this I think I need to lay off for a few days . . . so I'm looking for ideas. I'm going to get my 5k in and then what when I hit the weight room, I don't know what? I don't do machines but any free weights or body weight stuff is on the table. Who wants to train me for a day?

FaugHorn

This is what I found for weight lifting while protecting your shoulder/strengthening your shoulder to prevent future injurites:

10 minutes of cardiovascular exercise (warm-up)
Stretch 1: 10 seconds per arm
Stretch 2: 10 seconds per arm
Stretch 3: 20 seconds
Scapular retraction drill
Anterior rotation drill
Lateral rotation drill
Windmills
Warm-up of 10 reps at 40% target weight
Warm-up of 8 reps at 60% target weight
Warm-up of 6 reps at 80% target weight
Work sets (whatever the intended workout is)
Stretch 1: 20 seconds per arm
Stretch 2: 20 seconds per arm
Stretch 3: 40 seconds

I would avoid shoulder lifting at all but if you still want to work them then try taking your laterals only up to the point where your arm is about 15-30 degrees below horizontal. Try scaption instead. Scaption is where you raise the dumbbells up in a plane halfway between lateral raises and front raises.

You could always work on legs/abs/back for a couple of days and let the arm/shoulder take a break. It would mean getting on a machine though but they're really handy when you need to avoid certain exercises.

Hope that helps!

AlsDonkBoxSquat

Hum, thanks for the advice. Maybe I'll do lunges, some rdl's, and instead of using weights work in some bw rows and pushups using blast straps in a circut. then end the evening with an alternating kettlebell thrusts, abs, and unhand pull ups circut.

New Rules will have to wait until next week.

ennaejay

my only advice is to do what I do, if you don't know WHAT to do, let someone else think it through for you. I.e. workout DVD. But i don't belong to a gym so..... i'd be lost right along with you if i didn't have a trainer or set regime, and an injury to boot. :ohwell:

Beastette

Today, we did "clock" lunges super set with single leg deadlifts. You might not be able to weight the deadlifts, don't know how much pain you are in. Clock lunges are just front-center-side-center-rear-center lunges ...that's one rep. We do bicep curls every time we return to center. I used to be afaa certified, but let it lapse. So I know a little...very little! Lol

Beastette

Oh, and maybe see a physical therapist. Shoulder injuries can be nasty.