Ok so I went to the doctor about my dislocated shoulder. Got an xray, and Im stuck in a brace for 3 weeks. Obviously my choices of exercises will be limited (the doctor just suggested curls on my right arm, as a joke Im assuming. Just nothing to do with the shoulder), and my skills training will be on halt. Im not going to let this turn me into a fat, atrophied assclown though. What Im asking for is suggestions of exercises that 1) obviously don't involve my left shoulder at all (going to be smart this time and let this thing heal) 2) dont create too drastic of imbalances between my arms. So far I have -One armed deadlifts -Nancy machine squats ( because I cant hold the bar :icon_sad -Leg Press -Lunges -Maybe single leg squats Cardio- -bike machine -stairs Then I hit a wall. Lend me your minds, find me shit to do. Thanks in advance for help guys
Off the top of my head (I'll be editing later): GHRs Russian twists Ab stuff Neck harness of some sort also, look here: http://www.sherdog.net/forums/f13/catalogue-core-abdominal-oblique-exercises-387889/ and here: Video Index for ideas.
-hill sprints -jumping jacks with just good hand -hindu squats -jumping hindu squats -switch jump lunges(as well as other versions) -pistols(if u can do them) -using a vest to do bw exercises -sled drags -oh DB squats -DB snatches with good hand -DB cleans with good hand -unilateral training with good hand(i believe i read that training healthy side helps prevent some of the atrophy on the injured side)
Might want to avoid any sort of movements where the bar sits on your neck/shoulders area, even nancy Squats. i have chronically bad shoulders (chronic dislocators) and sometimes I can feel my left shoulder, which is the nastier of the two, get a little painfull and start to pop out of socket when the bars on ym back during squats. Caution on the squats/collar stuff.
all good ideas. I just have to make sure I dont try to flail my left arm around. That article on healthy side training sounds interesting
Definitely too early for those. Im having trouble holding anything heavier than a few lbs in my left arm.
How about hip belt squats? You could potentially rig up a hip belt unless you squat a whole lot and need an honest-to-goodness one.
About 25 years ago (yes, you read that correctly) I had surgery to repair a separated shoulder -- prosthetic ligament was put in. I'd injured my shoulder doing karate (fell on it a couple of times), and was determined not to let the post-op recovery stop me from training. So I did the obvious things -- mostly kicks and stance stuff, some techniques with my good arm, etc. Here's the thing I found -- even when I did movements that ostensibly didn't involve my injured shoulder, I often aggravated the surgical wound when I executed hard, fast movements. Why? I assume it's because the muscles throughout my upper body contracted or stretched sometimes -- to help me keep my balance, because I was thrown slightly off-balance, because I wasn't executing the techniques perfectly, etc. It didn't hurt every time I moved, just sometimes. So I kept on training. My recovery took longer than expected, and that's probably the reason. (Everything turned out okay eventually, but I was stupid regardless). Here's my point -- you may be surprised to find that exercises you thought didn't involve your shoulder actually do involve it enough to cause pain. Don't be a dope like I was and just ignore it. I would bet that anything heavy or explosive will be more likely to cause pain. If I had to name you one exercise that probably won't aggravate your shoulder, it would be body-weight wall sits. Yeah, probably not what you want to hear. But they're great for mental toughness.
