Kirk said: I would actually be interested in a public airing of what you got for a workout and what did and didn't work for you. How do describe without a drawing?? Here goes. These all use stretch bands. Attach one end to a door-nob or other stationary object. For all exercises, wrap the end of the band around your hand. Stand far enough away that it takes some effort to stretch the band. Move farther away as find the exercise doesn't increase your pain and/or you get stronger. Do 30 on each side. The starting ones are: 1) stand facing toward where the band is attached. Pull straigh back with your arm straight down. 2) Turn around, and pull straight forward with your arm straight down. Do these every day for a few days and if no increased pain, add next group. 3)Stand so that the band comes across your body at elbow height, sideways to where the band is attached. Bend your right arm at 90 degrees with your elbow against your body. With the band again wrapped around your hand, rotate your hand from against the opposite (left) bicep toward your right and away from your body. Keep your elbow anchored on your ribs. Your forearm should remain parallel to the floor. The stretch takes place as you move your wrist from across your body to away from it. Repeat on the other side. 4) Same thing, except this time, turn your body 180 so that instead of pulling out, you are starting with your fist out and pulling IN. Keep your elbow anchored to your side. Massage with ice for 7 minutes, 3 or 4 times a day. Let me know if I haven't explained this well. Jolie *************************************************************************** PaddleWise Paddling Mailing List - Any opinions or suggestions expressed here are solely those of the writer(s). You must assume the entire responsibility for reliance upon them. All postings copyright the author. Submissions: PaddleWise_at_PaddleWise.net Subscriptions: PaddleWise-request_at_PaddleWise.net Website: http://www.paddlewise.net/ ***************************************************************************
A few thoughts, possibly more interesting for the 'more mature' paddler, as they say in the classics: * Practically all the rotator-shoulder problems, dislocations, that I have heard of from friends and club colleagues result from rolling/bracing in surf. All you can do about that I guess is practice technique, and beware, especially in high bracing. * The advice about gym work, or work on shoulders at home, is vital. A gym veteran of 40-plus years, [yep, 40!] I consistently exercise my deltoid muscles, ie, they are the muscles which protect your shoulders.! Get advice, if you're not doing these strengthening exercises. They are critical. Rear, side and front deltoids. I am not a medico, but I do remember good advice that we don't have shoulder 'joints' as such; and the deltoids are vital in keeping everything in place. * That said, if you're mainly using shoulder/arm power on your paddling strokes, you're doing something wrong. Back and trunk muscles must take most of the load. * I second the advice on posture. Slumping encourages use of arms and shoulders. I try to remember always to use my trunk as the fulcrum for rotation; and one way to 'exaggerate' this to good effect is upright posture and to follow the stroke through the water with your eyes. Your body follows your head and this encourages the good habit of body rotation. * Paddles ain't paddles, and I think this is important for the 'mature' paddler. Some of the more powerful blades may be great if you're 20 years old and into competing and proving you're up there with the Olympians. A mere mortal, I have used an AT blade for some years, deliberately chosen because it has both a crank shaft [ kind on wrists ] and it is a slim, 'sympathetic' blade on a flexible shaft. * Recently I swapped paddles with a mate who uses a more powerful 'normal' blade; and I immediately noticed a greater physical demand. Yes, I could lift my speed, but at a cost. Paddles ain't paddles, and I reckon that my less 'powerful' blade has given me another 10 years of reasonably hard core time on the water. There is a surfeit of good paddles out there and there's a style and design to suit you.... Cheers, Peter Rattenbury, *************************************************************************** PaddleWise Paddling Mailing List - Any opinions or suggestions expressed here are solely those of the writer(s). You must assume the entire responsibility for reliance upon them. All postings copyright the author. Submissions: PaddleWise_at_PaddleWise.net Subscriptions: PaddleWise-request_at_PaddleWise.net Website: http://www.paddlewise.net/ ***************************************************************************
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