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Author Topic: Recommended Shoulder exercises...
Contributor 2012
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Hello TG,

Back in Oct, I was moving some furniture and tweeked my shoulder. I ignored the pain but ended up barely able to draw my 35# recurve let alone my 45# Grizzly. My hunting season was pretty much done. Since then I have continued to shoot and with alot of patience, stretching, and rest. I am back to shooting my 45# recurve. To prevent this from happening again, What exercises do you recommend??

PV Longbow 48#@28"
Bear Grizzly Recurve 45#@28"
Darton Trailmaster Recurve 35#@28"

Posts: 651 | From: Holly, Michigan | Registered: Oct 2011  |  IP: Logged | Report this post to a Moderator
Trad Bowhunter
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I went to PT and she had me using bands like Bowfit. Stretch by pulling elbow from 90 degrees to the body to the chest. Put bands on doorknobs and do exercises that stretch shoulders. Pushups on stairs to make you push onl;y half the body weight

Cast a long shadow-you may provide shade to someone who needs it. Semper Fi

Posts: 3119 | From: Nevada | Registered: Feb 2004  |  IP: Logged | Report this post to a Moderator
Trad Bowhunter
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Google shoulder impingement exercises. You can get a set of bands at target or wallyworld for about $35. I'm almost back to normal but will continue to do these daily and use them to warm up for a few minutes before shooting.
Posts: 196 | From: georgetown, texas | Registered: Nov 2006  |  IP: Logged | Report this post to a Moderator
Mike Bolin
Contributor 2014
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Shoulder injuries are serious business. Went thru several weeks of physical therapy last year doing a lot of elastic band exercises like Roadkill mentioned above. It might not be a bad I idea to visit with a physical therapist and learn the proper way to do the exercises. They are easy to do, but doing them properly is the key. It has been almost a year since my therapy but I still do the exercises regularly.

Black Widow PLIII 62", 49#@28"
Black Widow PLV 62", 50#@28"
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Posts: 3343 | From: West Terre Haute, Indiana | Registered: Mar 2003  |  IP: Logged | Report this post to a Moderator
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Mr. Bolin makes a very good point, see a therapist and “learn” the proper way to exercise. I did this before hip replacement and I attribute that to a short recovery time.
Posts: 2261 | From: Sun City, Az. | Registered: Apr 2005  |  IP: Logged | Report this post to a Moderator
Dave Rice
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Some shoulder exercises seem deceptively simple and are easy to do with the wrong mechanics. As a veteran of three shoulder surgeries, I have more experience in this field than I wish on anyone. About once a year I visit a PT for a refresher, granted with no cartilage left in my shoulders, I have to be more careful than most. On the positive side, after giving up on archery for 8 years, I'm now able to shoot a 50# bow (minimum for elk), and will be in the woods this fall.
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ron w
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Do some research, but do talk to a PT person first chance you get.

In the beginner's mind there are many possibilities. In the expert's there are few...So the most difficult thing is always to keep your beginner's mind...This is also the real secret of the arts: always be a beginner. Shunryu Suzuki

Posts: 16072 | From: tribes hill , new york | Registered: Jan 2008  |  IP: Logged | Report this post to a Moderator
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If you are experiencing any pain, such as lifting your arm or elbow you probably should see a doctor and ask for a referral to a physical therapist.

If no problem, but want to start talk to a few physical trainers.

The physical therapy I had for an impinged rotator cuff included a half dozen exercise, every couple days over about six months. It is not a DIY program.

TGMM Family of the Bow

Posts: 2137 | From: Ridgefield, Wa. | Registered: Jul 2006  |  IP: Logged | Report this post to a Moderator
Contributor 2014
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Always good to get PT.I have usually done my own PT.

Have hurt my shoulders a few times and was unable to shoot with a few injuries for awhile.

I always recovered.I liked to do a lot of high rep,controlled,highly concentrated mental work with lighter wieght dumbells.Really get the mind into the muscle and joint as you rep out.If you can do front raises,lateral raises and bent over rear raises.It will hit all 3 heads of the shoulder muscles.The lateral raise is probably the best overall in my experience.It will hit all 3 sections more than the other two.

Bands are very very good as well as mentioned in above posts.My boy uses those to prevent injuries and strengthen his shoulder for pitching.

Posts: 4935 | From: Lake Orion MI. | Registered: May 2006  |  IP: Logged | Report this post to a Moderator
Sam McMichael
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I just completed therapy for my shoulder last Friday. They told me to use the rubber bands for continued workouts, at least for a time. I asked about going to the gym and was told that would be fine for lower body work, but I should work my shoulders extensively with the rubber bands before going to weights. I previously had surgery on my other shoulder, and it went well. Right now I am shooting my 40# bow, but by the fall, I hope to again be able to handle my 53# hunting bow

Overall, the bands provide more of a stretch than a power building workout. It seems that stretching has worked for you as well. Continue the stretching and a slow and continual strength program. Don't rush it. You did not mention a medical check up or a physical therapist. I think that is important so that you can map out the most beneficial exercise regimen. Good luck with it, and pay attention to Mike Bolin and the others.


Posts: 4966 | From: Gray, Georgia | Registered: Sep 2008  |  IP: Logged | Report this post to a Moderator
Trad Bowhunter
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Body Blades. My back/ shoulders use to go out 2 or 3 times a year before I started using the Body Blades. A physical therapist told me to try them, and it has worked for me. A physical therapist designed them and many are used the world over--many professional teams. My wife and I use them daily to loosen up. One negative--fairly expensive. Good luck!
Posts: 314 | From: Temperance, Mi | Registered: Jan 2006  |  IP: Logged | Report this post to a Moderator
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There are many types of shoulder injuries, torn rotator cuff, bone spurs, impingements. How do you know what you have? Exercise may help some of these but not all. It may make it worse. Start with an ortho Dr. A physical therapist will want his assessment before treating you anyway.

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Doc Nock
Contributor 2007
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I'm with those advising caution!

I come from a culture repleat with arthritis and I had impingements in BOTH shoulders...I ignored the right one and it closed off so badly it tore a 3 corner tear in the rotator cuff...that was some major I knew the left was impinged too and got that one cleaned out in advance of more damage...

Our bodies are amazing things and we can circumvent many ailments and keep functioning out of pure Stubbornness! Alas, the body always has the last word and often the COST goes up later! [Frown]

Self diagnosing and self-doctoring can be effective but it can also lead to major regret as one gets older...

I'd opt for a doctor's evaluation and regardless, insurance 99% of the time requires PT Prior to surgery which isn't all bad as it helps shorten the recovery time if surgery WOULD be required

Good luck.

The words "Child" and "terminal illness" should never share the same sentence! Those who care-do, others question!

TGMM Family of the Bow

Sasquatch LB

Posts: 13398 | From: Greene County, TN | Registered: Mar 2003  |  IP: Logged | Report this post to a Moderator
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Looks like you have done well. I would recommend looking up exercise that focus on the shoulder muscles that run along the back and front of the shoulder blade. Those muscles are rarely worked out and in my opinion are very important in a healthy strong shoulder. I have had both of my shoulders work on and they are not 100% but I have no trouble pulling my bow. Always stretch and warm up as best you can.


The blessing of the Lord, it maketh rich and He addeth no sorrow with it. Prov 10;22

A sinner saved by Grace.

Posts: 1170 | From: Texas | Registered: Apr 2007  |  IP: Logged | Report this post to a Moderator
Al Dente
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Look into purchasing a weightlifting bar called the "Shoulder Horn". It is a weird shaped bar, but once you are in it, it totally isolates the rotator cuff so that your exercises are benefiting what they are meant to do.

I also do what is called a reverse flye, this targets the rear deltoid, and even I take a pair of light weight dumbbells, and mimic the action of drawing my bow, by push/pulling them together.

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New York Bowhunters, Inc.

Posts: 1418 | From: New York | Registered: May 2003  |  IP: Logged | Report this post to a Moderator

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