Howzit!

[ryan.lee]

Howzit guys, Ryan from South Africa here. Just stumbled onto your site and love it. I have just dislocated my shoulder for the 1st time since surgery 2 months ago in a touch rugby game, and in a quest to get me harder sharper faster. Body weights is the only way as i live on a boat in the med. and shore time comes round very irregularly. This is not an uncommon injury for me, my right shoulder is also out once since surgery, and an ongoing battle to keep them both feeling stable.

Rotator cuff knots are my life. i make a mistake with form in what every way, and any one of the shoulders will be unstable for a week. excersising them could be out for a while, these are the times i have started concentrating on legs, core, and back. It helps me keep my mind off the shoulders a bit, its always good to see progression instead of the faliur in the arms i think i might have.

The sites really helping me change up the routine a bit. i have never seen some of these excersises, and never thought to have tried to imagine them.

[demarcoa]

Hi and welcome! For shoulder advice I'm sure that you can get it here. Also what exercises are you doing?
Start a log. I tell everyone this but I think that everyone should.
And I do hope that you are here to stay.

[struggler]

Hi Ryan.

Sorry to hear about your shoulder problems, but you seem to have a positive attitude which I'm sure will help get you through until you can commence shoulder training again along with rest of your body.

You're right about there being so many different exercises out there. Since joining this fantastic site, my eyes have been opened to a whole new world of exercises, some I can't even imagine being possible but it's nice to have options eh.

[Erik]

Hi Ryan, I have minor shoulder problems, but not the dislocating ones that you have. One key is, I'm sure you know, to build up the muscles around the shoulder to keep them in place. Another is to keep the body im balance so the muscles aren't pulling the shoulder one direction or another.

If you haven't been looked at by a physiotherapist, do so. They will help you a great deal.

Meanwhile, my favorite bodyweight exercise for the rear delt is the horizontal pullup or horizontal row. Google it and you should find descriptions and video.

Welcome to the site.

[ryan.lee]

Hey thanx guys for the responce. I have these pink stretchy bands that i do some exterior rotations with 1st thing in the morning, just to know that i have done the shoulder at least once in the day. I am an engineer on a boat, so work can catch up with me and before i know it the day is gone.

lunch i will be doing an array of excersises, ill do my shoulders and back twice a week and the rest of me once or twice depending on my mood. back to shoulders though, i have been working with 1.5l of water in both hands, sometimes i drink from one bottle just to vary the weight. ill be doing front raises, side raises with thumbs down, i call them raises, but really its drops, as i hold the bottles infront of me and drop one raise it before i drop the other. straight into bent over reverse flys, and bent over rows, loads i believe if i want to sort myself out, the back is the ways forward. then i do presses and repeat until im stuffed, not much rest in here. get the stretchy band out and rotational raises in to out, then back hands, as in tennis back hands, and i will finish off with some internal rotation for the rotator cuff.

now i can do pushups and a max of 3 pull ups and 5 chin ups, so going to start on the ladder version and try get these up over the next weeks.

ill see if i can put this into a log somewhere and follow it up once a week show the progress. i want to surf by the end of the year. my boats going to the carribbean!