Need help with shoulder rehab...

[DennisRL]

In my introduction, I mentioned that I am interested in using clubbells to rehabilitate my shoulders. After I get my shoulders strong and pain free, I want to progress to more sophisticated training programs. For right now, I don't want to anything that will negatively impact my shoulders.

My right shoulder has hurt since my early twenties from too much bench pressing. I'm 38 years old. A couple of years ago, I hurt my left shoulder in a stupid action that I really don't want to get into, ever. Let's suffice it to say that it took quite a few months before I could lift my left arm straight over my head. Both shoulders are sore and weak. I have never seen a doctor or surgeon for my shoulders.

This week, I ordered a pair of 10# clubbells. I have the CST book and video. In response to my introduction, Coach Sonnon recommended that I preform circles. Coach, anybody, I need help in crafting a training plan to strengthen my shoulders and chase the pain away.

Right now, my goal is simple. I want to be able to play on the monkey bars with my 9 year old son.

[crubio]

In my introduction, I mentioned that I am interested in using Clubbells® to rehabilitate my shoulders. After I get my shoulders strong and pain free, I want to progress to more sophisticated training programs. For right now, I don't want to anything that will negatively impact my shoulders.



Dennis,

Before you add any weight bearing exercises you should work on getting full range of motion in your shoulders, without weight. Can you do circles in the full ROM without weights? Looking at the CST video are there any moves you can do _pain free_ without weights?

[DennisRL]

Christian,

Thank you for responding.

After reading your response and my initial post, I realize I need to clarify myself. As far I can tell, I have full range of motion. There are spots in my range that produce dull pain and tightness. I don't experience any stabbing pain at any point. To answer your first question, I can do full ROM circles.

Pain free? If I waited for pain free, I would never pick up any weight of consequence. And yet, the pain is never too much to handle. The pain is more residual, something that has built up over the years and needs to be scraped away. It comes and it goes depending on the amount of work I have applied. The shoulders joints don't feel tight. A better word would be stable. There's always the feeling of weakness and instablity. My shoulders weaken very quickly.

I got a set of 10# Clubbells this week, and I'm ready to start training. How do I get started? Exercises? Sets? Reps? Frequency?

I just want my shoulders to feel great. I am open to whatever you recommend.

[crubio]

Dennis,

I recommend checking with a doctor before commencing any exercise program. This is for your safety. After the doc has given you the OK to start training, start slow. 3-5 sets of 3-5 reps 3 times per week while staying completely fresh.

Start from the beginning and work all the exercises, not all in one day, but gradually until you can do 12-15 reps of each.

That should make your shoulders pretty happy.