RE: [Paddlewise] shoulder exercises for paddling

I'm doing pretty good at the gym getting back in shape for long-haul
paddling while being careful with my own shoulder problems but I can't get
rid of this sciatica pain down my right buttock and leg (to the point they
have extreme pins-and-needles type sensation every day now). While I know
Brad thinks I'm a pain in the butt anyway, heh heh, I was wondering if
anyone else has found relief and what did you do to gain it. I stretch every
night now and do light yoga. I know Chris Duff eschewed his Nordkapp
eventually, partially due to sciatica and the fact the narrow confines of
the boat helped irritate his malady, but I haven't even got into a boat in a
while and am getting worse. Any clues? I see the doc next week. Maybe a
compressed disc in the route cause as my back is bad too.

Doug

I agree with Doug that an overall exercise program is desireable, rather
than focusing
on one muscle group. A personal trainer might be helpful if you can afford
it,
even if for just a few sessions. And as Doug suggested, start light and let
your body build up gradually. You're training for the long haul.

Brad

On Mon, Feb 13, 2012 at 12:57 AM, Doug Lloyd <douglloyd_at_shaw.ca> wrote:

> I'm not sure there are specific ones for paddling and if there were it
> would
> be foolish to do them in isolation apart from a proper upper, lower and
> back/abdominal regime of weight lifting and cardio training. Certainly off
> season fitness can prep you better for paddling season and I like a rowing
> machine myself which gives such a good overall workout. When I used to do
> heavy weather paddling I certainly found some exercises gave me superior
> results and that included lat pull downs (nothing behind the head though),
> pull overs and tricep pulldowns. I like free weights as much as possible;
> certainly one arm rows are a basic no brainer, and all that's needed are a
> bench, one dumbbell you alternate from the right arm then left, and keep
> your back level with the bench. I also like the dumbbell press (and
> inclined
> too) rather than bench pressing with a bar. You can do flys too, but too
> much weight may injure extensor muscles of the forearm and hurt the inner
> elbow workings, so be careful. Dumbbell curls and front raises can't hurt
> paddling performance just don't get too greedy and start using body
> momentum
> or there's no point. Figure out your own abdominal routine, one you like
> and
> will do. Crunches on the bench, exercise ball, on a matt, whatever. Just
> don't buy one of those ab doers!!! Lower body resistance training is
> probably helpful too; anything with squats, curls and extensions. Do keep
> limbered up with a stretching regime, however.
>
> I like to build up so I can hold the bridge position for three minutes
> without any body or limb shaking. This really strengthens your core and
can
> be done anywhere at any time. Be so very careful not to do anything that
> compesses lower lumbar discs unduly. Slouching while sea touring can cause
> cumulative degradation and one needs to be careful as one ages.
>
> For specific shoulder strengthening after surgery I'd add in pulley or
> rubber band work (and now that I'm older and can't do heavy weights
without
> injury potential, I'll be doing this regularly as I've had numerous
> shoulder
> procedures for impingement. I'd even do this before a weight regime and
> then
> go very slow indeed. Nothing heavy overhead. Anything that isolated the
> rotator cuff is especially useful to me. Don't forget ankle strength
> (important for me when I used to carry my over 100 pound Nordy over uneven
> terrain. Stand in place on one ankle and balance for as long as you can.
> Alternate between ankles. Do it while waiting for a bus, brushing teeth,
> whenever you want. Good balance exercise too.
>
> Pre-paddler routines can be important too. Here's a primer:
>
> http://www.seakayakermag.com/Resources/Exercise.pdf
>
> Okay, I gotta go to bed, up at 5:00 am to the gym before work. Was up late
> watching the Grammy Awards on the PVR. Way to go Adele! Rolling in The
> Deep!
> Oh yeah! My favorite deep water rolling song. Must get in shape...
>
> Doug
>
>
> A long time ago someone posted information about shoulder exercises
> specific to paddling. I've had 3 shoulder surgeries over the years, but
> was able to paddle somewhat last fall for the first time in several
> seasons. I thought that while it is winter here in Canada, it would be a
> good time to use the exercises for strengthening. Does anyone have a
> good set of paddling shoulder exercises?
>
> John
***************************************************************************
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/
***************************************************************************