Re: [Paddlewise] shoulder exercises for paddling

Hi Doug,

My wife had been suffering from gradually increasing sciatica pain. After a
few trips to the doctor and some physical therapy that didn't help
anything, she tried this "SLM Yoga" program:

http://www.healthypages.co.uk/forum/back-problems/68319-slm-back-pain-sciatica-program-%5B-update%5D.html

She found that over the course of about three months (of yoga, tennis balls
down the spine and heating pad use) the pain lessened and then disappeared.
Over a year later, she has pretty much stopped the treatment but she
remains pain-free.

Of course, no way to know if it would work in your case.

There are some youtube videos so you can get an idea of what he's like. The
link above is to quite a negative review, but I can assure you that it is
not a scam. The DVD and a book were delivered as promised. We didn't need
the 60 day money back guarantee :)

Good luck!

Thanks,
Mark

On Wed, Feb 15, 2012 at 5:10 PM, Doug Lloyd <douglloyd_at_shaw.ca> wrote:

> 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
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