Shoulder Exercises

[jebeckjr]

Hey gang,

I've been seeing some threads about people with shoulder pain, some to the point that they really need to reduce draw weight or stop shooting altogether.  I'm coming off of a period of trying to recover from separate injuries to each of my shoulders, and got to wondering: are there any specific strength training exercises that you have found to work for recovering from or preventing injuries (shoulder or otherwise)?  I'd like to not go through these aches and pains again anytime soon!

[b.glass]

I found out that I have arthritis in my bow shoulder. I've been using the machines at the gym that target the shoulders to strengthen. I've also been taking tumeric in capsule form, it is a natural anti-inflammatory. Tart cherry juice or in capsule form is also suppose to help.

[Shortlongbow]

Sending you a PM with a link. These have worked great for me.

[jebeckjr]

Shortlongbow, thank you for the PM.  They look like great exercises!

[PRK]

Jebeckjr, the shoulder is the most complicated joint in the body and requires different exercises for different injuries.  You should consult a physical therapist and get a program designed for the injuries you sustained.  I just came off shoulder surgery and couldn't shoot for over 4 months.  My therapist took the time to learn the mechanics of shooting a bow and in my particular case I was able to use a formaster in my rehab program.  I'm back shooting better then ever.  You do to want to start a generic exercise program that may aggravate your injuries.

[PRK]

Correction, "you Do Not want to start a generic exercise program that may aggravate your injuries".

[Tall Paul]

PRK is dead on.  See a Physical Therapist.

It will save you money and time to get the correct exercises from the start.

I was having a back muscle problem that I tried different stretches on, and nothing worked for two YEARS.

I went to the Therapist, and he showed me a specific stretch that I never could have dreamed of.  After two weeks, I was vastly improved.

[joe skipp]

I'm recouping from rotator cuff surgery. My last week of PT is this week. They had me stretching at first because of the all the work done and these last 3 weeks have been on strength.

Military presses with hands at different angles, lat pulls, push ups and arm strength using heavy bands. I work out 3x a week when not a PT. I also use a 5 lb hand weight, standing, hold the weight out front shoulder level and hold for 5 seconds. Two sets of 10...then off at an angle, 2 sets, then arm out to the right...2 sets.

Finally, string up my 35 lb bow, nock an arrow and draw back and hold for 5 seconds. Using shoulder and back muscles. Next week I start 43 lb bow. I shoot both RH and LH so it's important to work on the deltoid muscles along with stretching out the "cuff".

Honestly, a fitness place that has a Universal is great. They have one at my PT and you can adjust the weights and when doing bench presses....just let go and walk away. Don't need a spotter. Take your time and if pain persists, see a Doctor. They tell me more reps is better than heavier weights when working on strength. good luck.........

[Real Buckmaster]

thanks for the info, I posted a thread on my shoulder issues, I an=m seeing a doc on thurs so I will wait and see what his report is.

[Sharpend60]

I am a personal trainer and corrective exercise specialist... Sorta like a physical therapist before you get hurt.

I dont have time to go into great detail but if your are pain free now and want to stay that way. Read up on external rotation, shoulder mobility and kyphosis. You may be surprised how much your neck and even your pelvis play into drawing a bow.

Nearly every american could use a primer on these subjects and are specifically related to archery(or most sports/everyday life for that matter).

Btw..

I've been shooting since I was a small boy and have been a lifelong athlete. No stranger to neck/shoulder injuries or traditional archery.

I've actually been thinking bout putting together a video. We know the form master works but why does it? If there is a fundamental understanding of how your body works to accomplish a specific task. You will be able to achieve so much more than if your just going through the motions.

Feel free to PM if you have any questions. Non medical advice of course...

[njloco]

Indian clubs !

[Steelhead]

I too would recommend some proffessional advice from a therapist.

That being said i have have overcome a few shoulder injuries that kept me from shooting a bow for awhile while I rehabed.

I have been working out since i was about 15 and trained alot of athletes.

My basic routine for recovering from shoulder problems/injuries is 3-4 sets of lateral raises,a few sets of frontal raises and bent over dumbell raises using  relatively light dumbells (for me 20 pounds) and high reps of 25 or more with very strict form and going for a deep burn.Circular motions using dumbells going both clockwise and counter clockwise out to your side and paralell to the ground are good as well with lightweights and high reps one again with strict form.

I have done this regimen a few times when I really needed it and it fixed me up very well.

I would consult a physician/therpist 1st before starting a program.

These exorcises are just suggestions and have worked very well for me to recover from shoulder injuries.

[Zog]

For me, a 33 lb bow for exercise has done wonders for my shoulder and actually helps me with my 55 lb bow.

Years ago I tried an 80 lb bow for training, thinking it would make my 55 lb bow feel light, which it did do.  But it did not do my shoulder any favors and did not help my shooting, either.

Now I'm gonna try those Indian clubs, which I never heard of until this thread.  Thanks!

[njloco]

Good luck with them, I was told about them from a friend who has been working out all of his life ( 0ver 50 years ) and had hurt his shoulder so bad that he couldn't  lift his arm passed his waist. I saw him a couple of months later and he looked all better, I asked him if he had the shoulder operation and all he said to me was no never, and then he just said, Indian clubs. So I googled them and was pretty amazed that more people don't know about them since they have been around for at least a couple of thousand years.

Good luck, and let me know how it goes.

[Yankee Bill]

I've been having on again / off again shoulder and back problems since the mid '90's. As others have already stated, go see a Physical Terrorist. A good one will be able to put together an archery specific exercise program for you using light weights.

One exercise that really helped me with some shoulder impingement issues is: lie on the floor on your back, holding a light (3-5#) dumbbell in your hand, extend your arm 90 deg. from your body (like you are punching up at the ceiling, knuckles pointed towards ceiling and keeping shoulder in contact w/ floor). Now, are you ready for this? write each letter of the alphabet, A-Z, with the dumbbell, keeping your elbow locked. I was alternating arms and doing 3 sets of the "alphabet" with each arm.

When the PT told me to do these I thought he may have had a liquid lunch that day, turns out they really helped me out with my issues, along with the other exercises of course.

Just start out slow with light weights and listen to the PT.

Best wishes for a full recovery.
YB

[jebeckjr]

Thanks for all the advice, everyone!  I'm really lucky that my wife happens to be a trainer / yoga teacher, and she has helped me quite a bit.  Yoga has really helped in staying somewhat limber and mobile.  I need to lose weight and focus on core stability, but that is a whole other story!

[RecurveRookie]

I really like my bowfit.  Also, get your form squared away to help prevent injuries. Cheers