(01-22-2010 06:38 AM)ThePman Wrote: [ -> ]They pretty much told you what I've already had you doing. The stuff I gave you stretches the pecs and internal rotators, and strengthens the lower traps and serratus.
That's about all that can be done yourself. I agree that getting outside help from an ART guy or equivalent may be the best for you if that's not working.
I know.
I think seeing the pictures I took yesterday was a reality check (I mean I have pics of my shoulders a couple yrs ago and its a downward spiral)so i am going to give this stretching/strengthening a real chance and see if there are improvements. I willdef be getting an expert if no changes.
(01-22-2010 04:14 AM)Ananda Wrote: [ -> ]I know how frustrating it can be to not be able to do something because of an injury. It's like your body is letting you down. I'm sure you'll get through this year.
Thanks.
I take all my previous goals back and this shoulder one gets moved up to 1st place.
I am gonna FIX this!
Wednesday
Cardio: HIIT 20min treadmill (6.5-10 speed) 2.65miles
Stretch
Eats: 1500-1700, need to work on balanced diet though
Not enough veges, fruit and not enough optimal carbs
Water: 2.5 L
Thursday
Rest day.
Water: almost 4L
Eats: 1500, better with food choices
was conscious all day about stretching traps and pecs minor and holding my scaps back and down.....I gotta say that was hard, I really had to think about it all day. Takes work just to keep the right blade where it should be.
(01-22-2010 01:02 PM)sweetbuns Wrote: [ -> ]I know.
I think seeing the pictures I took yesterday was a reality check (I mean I have pics of my shoulders a couple yrs ago and its a downward spiral)so i am going to give this stretching/strengthening a real chance and see if there are improvements. I willdef be getting an expert if no changes.
Yeah I was about to say, I don't recall seeing it nearly that bad in the pics from last year. There was some slight tilt but nothing that obvious.
(01-22-2010 01:30 PM)ThePman Wrote: [ -> ] (01-22-2010 01:02 PM)sweetbuns Wrote: [ -> ]I know.
I think seeing the pictures I took yesterday was a reality check (I mean I have pics of my shoulders a couple yrs ago and its a downward spiral)so i am going to give this stretching/strengthening a real chance and see if there are improvements. I willdef be getting an expert if no changes.
Yeah I was about to say, I don't recall seeing it nearly that bad in the pics from last year. There was some slight tilt but nothing that obvious.
Totally depressing so I am actually going to get my butt over to a good therapist ASAP- not play around alone with this any longer.
Today:
Cardio: 11min treadm, 5 min stairmaster, 15min HIIT treadm.
Clocked 2 miles in 15 minutes (working at bettering my min/mile pace)
Strength:
DB RDL's 15's 15x3
Reverse Lunges 15's 15x3
Smith Squats wide +30 15x3
Swiss Ball Hamstring Curls BW 20x3
Smith may not best choice but it takes weight of my shoulders.
Still feels good to squat.
Stretch:
Levator scapulae stretch- multiple times, hold 20-30 sec...def. resistance here
Pecs Minor stretch- multiple times, hold at least 30 sec
Arm Rotations and Arm Swings
Will be adding more stretches and some strengthening stuff as well.
Making conscious effort to keep scapulas back and depressed while exercising.
Your shoulder is more important right now so it should be your priority, the rest will follow! I'm sure it's gotten worse over the year having to carry the baby when needed too. I hope you find an Art guy, are you considering going to see Cressey?
(01-23-2010 06:10 AM)sapphirejules Wrote: [ -> ]Your shoulder is more important right now so it should be your priority, the rest will follow! I'm sure it's gotten worse over the year having to carry the baby when needed too. I hope you find an Art guy, are you considering going to see Cressey?
Eventhough he is in the next state over, it's not that easy getting there when you consider that there is Yana and the fact I need to drop off and p-up DH everyday at train station. I am composing an email to him and see if he can recommend some one in this area. I did however find someone nearby who does ART and follows Cressey's writings so I am hopeful. HAving said that, I am not ruling Cressey out.
Yes, at this point I have moved all by goals back and the shoulder is in first place. As far as I am concerned everything else is really dependent on my shoulder recovering.
(01-23-2010 06:10 AM)sapphirejules Wrote: [ -> ]Your shoulder is more important right now so it should be your priority, the rest will follow! I'm sure it's gotten worse over the year having to carry the baby when needed too. I hope you find an Art guy, are you considering going to see Cressey?
Carrying kids definitely plays a big part in screwing up ones posture and general alignment. I carry a little one quite a bit for work (and she's 4, so fairly heavy) and I can tell when I've had some time off, as my shoulder is much less fickle then.
I hope you get it sorted quickly!
I hope the guy you find works out for you! I can hear how stressed you are in your posts so I hope you get it taken care of soon *hug*