Exercise, with care

[redbird]

I have been dealing with/nursing a sore right shoulder for a couple of weeks. I'm not sure what set it off, but it feels rather like a recurrence of the old rotator cuff problem, so I am trying to rest it some, taking NSAIDs, doing my stretches diligently (sometimes twice a day), and continuing with the shoulder-strengthening exercises.

The hard part is how few things I do in the course of a day that don't use my right arm/shoulder in some way.

One aspect of resting it is being careful about exercise. I did a very carefully selected workout last week, staying away from anything I thought might affect the shoulder. This morning I cautiously put back a couple of things that might involve it, and am hoping I got it right.

Squats, 3 sets of 15
Calf raises 3 sets of 15
Crunches 3 sets of 15
Biceps curls 15 pounds left hand and 10 pounds in right hand, 15; left arm only, 6 [I had been doing 15 pounds in each hand and was starting to try a few reps at 20 pounds each, a few weeks ago]
Chest presses 60 pounds, 2 sets of 12
Leg curls 75 pounds, 2 sets of 12
Lat pulldowns 35 pounds, 2 sets of 12; this is down from 40 or 45 pounds, and significantly more reps. But I did neither these nor biceps curls at all last week, and at this weight and number of reps my shoulder didn't hurt.

Addendum, about three hours later: shoulder is not happy. OK, skip the lat pulldowns and biceps curls next time. *sigh*

Comments

[firecat]

Shoulders really need a redesign in Human Body 2.0

[threeringedmoon]

And knees. And the lower back could use a bit of redesign as well.

[asia27.livejournal.com]

Having dislocated one shoulder myself, I can really sympathize with you. I kept it covered in SalonPas heat/pain reliever for a while. Be careful when you do go back to the curls and pulldowns. (I think your exercise program is pushing me to go back to exercise and I can use the inspiration!)