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Thread: Need workout suggestions for injured shoulder

  1. #1
    God/dess colleen's Avatar
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    Need workout suggestions for injured shoulder

    Well, I don't know how I did it, but I have a muscle sprain in my right shoulder. It sems that the particular muscle I hurt (in the areaa of the trapezius) is attached to EVERY other muscle in my right arm and the right side of my back. I don't want to quit working out while I recover, and I don't want to do any one-sided wieght training. Besides running and walking, can anybody suggest any shoulder-friendly workouts to keep me on track until my shoulder heals?

    Thanks guys!


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    Featured Member Muyaha's Avatar
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    Default Re: Need workout suggestions for injured shoulder

    of course stay away from upper body exercises like push ups... LOL you know this I'm sure. The running, walking, and other cardio machines like the elleptical (sp?) stair master maybe even swimming might help.

    I may have many faults, but being wrong ain't one of them.

  3. #3
    madmaxine
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    Default Re: Need workout suggestions for injured shoulder

    Stair step machine at the gym.
    Leg lifts and squats.
    Good luck!

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    Featured Member DSUsb19's Avatar
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    Default Re: Need workout suggestions for injured shoulder

    Woo-hoo!! A question I actually know something about. I tore my labrum a few years ago, and had it repaired surgically. Granted, it's not the same thing as a muscle sprain, but along the same lines. In the words of my PT, "pain-free exercises only". You do NOT want to wind up with a frozen shoulder. Those are a bitch. First off, ice (20 minutes on and 20 minutes off) and Advil after any kind of activity involving that part of your body. Secondly, do not do any heavy lifting, pressing, pulling, etc with that shoulder. If you insist on working out your upper-body while it's injured, invest in a few Therabands (start out with the yellow or green one). I know a bunch of exercises to use with those (PM me if at all interested). A year and a half after my surgery, I'm still using the Therabands (and getting knots in my back and traps). Also, get the hubby to give you a good, hard dig in that muscle to loosen up and work out knots. Use creams if needed (Biofreeze works well). Do not even attempt any military presses, bench presses, push-ups, dips, shoulder extensions, or even heavy bicep curls. Let the shoulder heal. Once it gets completely healed, investigate exercises that will strengthen the minor muscles in your shoulders, and the major muscles in your back. The best protection from injury is a good defense. Balance out your muscles. Do twice as many sets of back exercises as you do front exercises. A strong back will help keep your shoulders from becoming weak and rounded. Good luck.
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