[quote]rondastarr wrote:
I do have a foam roller but I was unsure how to use it for my shoulder…
[/quote]
Ronda, if you haven’t already seen it check out this PDF manual:
There is some shoulder work with a tennis ball on page 37. I do alot of this lower body and back foam rolling and this is the most extensive free resource I’ve found.
Good luck with healing that injury!
Hey Rhonda
you can start with these…
foam rolling
YTWLI some shoulder warm ups.
Broom stick dislocate
I made a sticky in the over35 called mobility for old farts people have been adding links.
I have some stuff in my neck- that seems to manifest in my shoulders.
for me, I have to do stuff like this pretty much every time I train…
kmc
breathes sigh of relief
I bench pressed a little bit today and it went pretty good. My stabilizers are not what they should be but I am not completely broken 
SLDL 1x8x45, 1x8x95, 3x8x145
Back Squat 1x8x45, 1x5x95, 5x5x135
BB Curls 1x8x40, 1x8x50, 2x6x60
Single Leg Split Squats 2x10x20dbls
Single Leg Hamstring Curls 2x10x50
Bench Press 1x8x65, 1x5x95, 1x5x115, 1x3x135
Thank you kmcnyc and kimba for all those links. I am becoming more and more aware of how I can not let my self become unflexable and develop reduced range of motion the older I get. It will lead to injury and I need my body for the rest of my life so I need to keep everything working to it’s best capacity. Incorporating foam rolling and certain warm up are going to have to be a part of that.
Nice Squats, foaming rolling…you hippy…
So I went to the the employee health doctor and there is evidence of “cervical strain with right hand weakness”… this diagnosis totally made me laugh cause I am 12 years old 
Anyways, the doctor cut down the activities at work that caused down to one shift a week… completely pissing off my supervisor because of course I did this to her and my pain cannot possiblely be as bad as her pain and I should of course be more then willing to ruin my body for the lab! eye roll Needless to say they have to comply. I have to start phyisical therapy this week which will be a good thing
As of right now though I am feel pretty good though I kept my workout to mostly leg -non shoulder- day
Deadlift 1x6x135, 1x5x185, 3x5x205, 2x3x205
Tricep pull over 1x8x40, 1x8x50
Goblet Squat 2x8x65
I am surprised that I am feeling so much better since my normal task at work has been changed.
Complexes 5,4,3,2,1
x65
Deadlift
SLDL
Bentover Row
Front Squat
Goodmorning
Back Squat
I tried 85lb but that was a bit awkward though I bet I can do 75… ahh well, next time…
Bench Press 1x8x45, 1x6x95, 1x5x115, 3x4x135
I think I can go back to my regular upper body workout soon, yay!
Good work with thoe complexes, even better that you can press without pain.
My poor boring log keeps getting buried, lol. I am happy to see all the new logs though
SLDL 1x10x45, 1x8x95, 2x8x145
Box Squat 1x8x45, 1x8x95, 1x5x115, 3x5x135, 1x2x155, 2x3x155
BB Curls 1x8x50, 1x6x60
Split Squats 2x12x20dbls… unfortunately I don’t have an Olympic quality ass so no one was staring
I really like box squats, they just feel right.
Today was short but sweet… well it took an hour, but still the volume wasn’t what it usually is…
Box Squat 1x845, 1x5x95, 1x5x115, 1x5x135, 3x5x155
SLDL 1x8x45, 1x8x95, 1x8x145, 2x6x165, 1x8x145
Tricep Pull overs 1x8x40, 1x5x50
and that was it…
I just started Physicial Therapy and it isn’t fun but I am hoping it will help
Ronda, physical therapy is really un-fun. But I’ve had good luck with it by religiously doing the “homework” exercises. I hope it works out for you too!
I used to have retarted shoulder problems for along time. Right one, then the left one, and back n forth blah blah blah. I randomly got this mobility Dvd from Scott Sonnon “Warrior Wellness” It’s out of print but I think he has a new mobility one you can find on Amazon. I’ve been doing that every day sometimes twice a day(about 15 min.)
I also got one of those chest expanders from Lifeline and been using that a few times a week at different angles. Plus a friend turned me on to systemic enzymes for inflamation. I’m not sure which or all three have been affective but I haven’t had problems with my shoulders in a couple of years, and my knees and back are far better off since I’ve been doing the mobility work on the dvd also. Hope this helps.
Thank you both for your input
I am trying to do the at home exercises I have been given, though I can’t tell if I am doing them right. I also am using my foam roller though again I can’t tell if I am using it right…
So I really felt the need to do some upper body work, I really felt like I needed it.
I kept it light…
Bench Press 1x10x45, 1x6x95, 4x5x115, 2x2x135
T Bar rows 1x8x45, 2x8x70
HS Iso Row 1x8x45, 2x8x90
HS High Row 1x8x45, 1x8x70
As this point I was a bit sore so I called it quits for the night… and came home and loaded up on motrin
My shoulder is feeling much better but I still have to be careful I don’t irritate it. The PT said I have a mobility issue… I guess I will be spending alot for time with my foam roller…
I did complexes today
1x8,7,6,5,4,3,2,1x85
deadlift
sldl
bent over rows
front squat
goodmornings
back squat
I was a sweaty mess at the end of this, or as I am making my tri yearly trip south in a few weeks, I glissened
I had some energy lieft in me so I did some DLing too but I kept it light as I have been less then consistant lately…
2x5x135
1x5x185
that’s all folks…
I’m happy to hear your shoulder is better! Injuries suck.
Just started doing scapular wall slides to ward off potential shoulder issues after seeing this video:
http://ericcressey.com/exercise-of-the-week-scapular-wall-slides
What the Lady above said, give the wall slides a try…
I had my last appointment with the PT and he said I have to… wait for it… the stregth in my upper back…as well as the felxability in my back.
He suggested yoga, which I don’t have a problem with… though my wallet might… I’m still looking into options…
So I am thinking my strength my go down a bit over the next year. Although I will continue the power lift I am going to change my routine around a bit to incorporate some fat loss too because I am really tired of saying that I want to, I just need to do it.
Now if I have unlimited resources I would join crossfit to get hot :p, yoga to be flexabil, and power lift like I do to be strong… of course I would have to not have a job to do all that too
I am however going to contact the nutitionist the originally helped me lose the major portion of my weight the first time around. I think I have the diet I need down pretty well but what I need from her is the ability to help me adjust my insulin as I lose weight to avoid to many low blood sugars that would cause me to eat and gain weight vicous cycle
I do have to figure something out though and I will
Today was a lower body day.
SLDL 1x8x45, 1x8x95, 2x8x145
BB Curls 1x8x50, 2x8x60, 1x8x50
Box Squat
12 inch box
1x8x45, 1x8x95, 2x5x135
15 inch box
1x3x155, 2x2x185
I think this will be good in the end but I also think it may kind of suck too… but the results should be good :0
[quote]kimbakimba wrote:
I’m happy to hear your shoulder is better! Injuries suck.
Just started doing scapular wall slides to ward off potential shoulder issues after seeing this video:
http://ericcressey.com/exercise-of-the-week-scapular-wall-slides[/quote]
Good video and good site in general, thanks
woohoo…looking forward to your (new) progress!!
[quote]rondastarr wrote:
I had my last appointment with the PT and he said I have to… wait for it… the stregth in my upper back…as well as the felxability in my back.
He suggested yoga, which I don’t have a problem with… though my wallet might… I’m still looking into options…
So I am thinking my strength my go down a bit over the next year. Although I will continue the power lift I am going to change my routine around a bit to incorporate some fat loss too because I am really tired of saying that I want to, I just need to do it.
Now if I have unlimited resources I would join crossfit to get hot :p, yoga to be flexabil, and power lift like I do to be strong… of course I would have to not have a job to do all that too
I am however going to contact the nutitionist the originally helped me lose the major portion of my weight the first time around. I think I have the diet I need down pretty well but what I need from her is the ability to help me adjust my insulin as I lose weight to avoid to many low blood sugars that would cause me to eat and gain weight vicous cycle
I do have to figure something out though and I will
Today was a lower body day.
SLDL 1x8x45, 1x8x95, 2x8x145
BB Curls 1x8x50, 2x8x60, 1x8x50
Box Squat
12 inch box
1x8x45, 1x8x95, 2x5x135
15 inch box
1x3x155, 2x2x185
I think this will be good in the end but I also think it may kind of suck too… but the results should be good :0
[/quote]
Having done yoga on and off for the last twenty years (mostly off) I’m not sure I would recommend it. Unless you get a really good teacher and a small class, I think poor form on the poses is rampant. So far, I’ve gotten more injuries from yoga than lifting! However, for stress relief and a pleasant hour, a yoga class can be worth the money.
If my PT told me to get better upper back flexibility and I was committed to lifting, I’d probably buy this product:
http://www.inside-out-warm-up.com/
And read a bunch of articles by Mike Robertson and Eric Cressey on stretching and mobility:
http://robertsontrainingsystems.com/articles/Hardcore+Stretching%2C+Part+II/
That would cost alot less than signing up for yoga classes and IMHO be more effective.
Also, as you consider options this article might be interesting:
http://robertsontrainingsystems.com/articles/Yoga+is+Overrated/
[quote]kimbakimba wrote:
Having done yoga on and off for the last twenty years (mostly off) I’m not sure I would recommend it. Unless you get a really good teacher and a small class, I think poor form on the poses is rampant. So far, I’ve gotten more injuries from yoga than lifting! However, for stress relief and a pleasant hour, a yoga class can be worth the money.
If my PT told me to get better upper back flexibility and I was committed to lifting, I’d probably buy this product:
http://www.inside-out-warm-up.com/
And read a bunch of articles by Mike Robertson and Eric Cressey on stretching and mobility:
http://robertsontrainingsystems.com/articles/Hardcore+Stretching%2C+Part+II/
That would cost alot less than signing up for yoga classes and IMHO be more effective.
Also, as you consider options this article might be interesting:
http://robertsontrainingsystems.com/articles/Yoga+is+Overrated/ [/quote]
Well the more looked into it the more I realized I just can’t afford it nor can I fit it in to my schedule, plus just don’t think it is for me. These articles you provided should be a big help though, thank you.