I could really do with some advice from the higher beings at T nation. I had sugery on my shoulder about a month ago and I’m going mental not being able to train! I’m going to start doing lower body exercises or anything that wont put pressure on my shoulder. Can people please suggest stuff I can do?
Cheers
Well your going to need to attach the weight to some place besides your shoulders, you could use a weight belt and then just use a platforms for your feet so you can squat and the weights wont hit the floor. or dare i say it use a leg press machine that will put the bulk of the weight on the hips.
[quote]skipie11 wrote:
I could really do with some advice from the higher beings at T nation. I had sugery on my shoulder about a month ago and I’m going mental not being able to train! I’m going to start doing lower body exercises or anything that wont put pressure on my shoulder. Can people please suggest stuff I can do?
Cheers[/quote]
Single-leg squats aka pistols are a good start. I had a dislocation some years back and these are a handy exercise since they put no stress on your shoulders at all (can do them even if your arm is taped to you). One-legged calf-raises holding a dumbbell are great too.
Dumbbell swings (Kettlebell guys love them) are good, as would be stiff-legged deadlifts. You can hold it in your good arm and you don’t need too much weight.
Situps are good too. Be sure you do them with twists at some point, legs off teh gorund, etc., etc. There are lots of weird machines. Before you pooh-pooh them remember that you’ve got a broken wheel are are trying to stave of de-conditioning as much as possible. Once more, your aim is not to be a basket case when you can start training again.
There is also cardio. Won’t make you stronger but your aim is to not be sucking wind when you get back to training. Stationary bike or an elliptical machine are good. Personally if I am rehabbing an injury I don’t want some cardio that will take me far from home in case there is a problem. Last thing you want is to bike 10 miles and have a spill that screws you up.
I’m not sure what your shoulder issue is, but I found that swimming was the best all around rehab once I could do it. This has range of motion built into it and the resistance is proportional to speed, so you can gradually increase what you can do. A buddy of mine had a dislocation more or less the same time I did. I swam and recovered much faster and more completely than he did.
Good Luck!
jj
Hey,
Dealt the same thing a year or so ago when I had a surgery for a partially torn labrum.
Safety squat bar is great as is a cambered squat bar. Anything that doesn’t put your shoulder in that externally rotated position. You could try front squats as well.
And here’s my number one secret if you don’t have a safety squat bar, cambered bar, or buffalo bar…the Draper Top Squat device.
Google it…it’s like 100 bucks and basically allows you to squat keeping your hands in front of the bar. Good shit.
Heal up.
-MAtt
Cheers guys.
I had a bankart operation. I play rugby League and my shoulder kept popin out. Physio said front squats are a no go at the minute but will definitly try the other ideas. Been sitting on the exercise bike’s a bit boring but I’v been doin that as much as possible.