Shoulder strengthening

[Slicer021]

Hey everyone. Just getting into archery in the past couple weeks. I am right handed but have a small tear in my left shoulder. I am curious if you guys do anything for shoulder strength and overall wellness to help keep your shoulders healthy when shooting a lot?  I know shooting a little bit everyday will help just didn’t know if y’all did anything else. Thank y’all for any advice

[David Phillips]

I work out with weights 3 times a week, not specifically for shooting a bow but to stay in shape. I’ve found stretching every day and warming up before shooting helps with shooting a bow and keeping your shoulders healthy. I shoot mid 60# and I usually shoot every other day, for me everyday is to much. Overuse of the ligaments and muscles isn’t good for anyone. You may want to get your shoulder looked at before doing to much bow shooting. You can make a bad situation worse if your already injured. Probably better that your tear is in the bow side and not your drawing arm. Years ago I shot 70-75 pounds everyday rain or shine for at least an hour a day, looking back it’s a wonder I didn’t rip something loose.

[Steelhead]

Take a look at Crossover Symmetry.Google it.

They have programs specifically designed for rehabbing shoudlers,Stengthening shoulders and injury prevention for shoulders.

I have used it a lot.

before I got that program I primarily used dumbbells and high reps to strengthen and repair shoulder issues.I had good luck with that.Strict form.No jerking or heaving the dumbells around.

Frontal raises,lateral raises and rear deltoid raises.That will work all three heads of the shoulder.Once again high reps is best for rehab.But it will strengthen that whole shoulder assembly.Its kinda complex in its own way compared to some other parts of the anatomy.

[Etter]

Ive been a very serious lifter my entire life. Shoulder injuries/tendonitis come up a lot in the gym. It’s typically going to be one of three things:

1.  Rotator Cuff (minor tear or tendonitis)

2.  Bursitis

3.  Labrum tear


Hopefully it’s not the last one. If it’s one of the first two, get yourself some resistance/rehab bands. Theyre just thick latex rubber bands in varying strengths.

Tie one of them to a doorknob in your house that you walk by a lot. Youtube “rotator cuff band exercises). Every time you walk by the doorknob, do one of two of the exercises until you get a deep burn in the area being worked. (Not pain just muscular fatigue). Itll strengthen the muscles, meanwhile pumping blood in and causing healing. The more you do, the faster itll heal. Do NOT ever get a cortisone shot or wait for healing. Active rehab is the way out.

[Jim Wright]

Disregard if you have already seen an orthopedist but shooting a little bit every day or lifting weights may be the last things you want to do. I am still recovering from a torn rotator cuff and my orthopedist felt I could avoid surgery with physical therapy which I did for a few weeks and continue on my own using basically the same routine as I did in physical therapy. I have had very good results and I'm still gaining range of motion. Please understand I'm not suggesting how you treat your injury but simply relaying my experience, however if you have not seen an orthopedist I recommend you do so.

[Slicer021]

Thank you all for your responses. I have been to see an Ortho. I was diagnosed with a SLAP tear. Felt a lot better when doing rehab but do few it a bit after some shooting. Just didn’t know if y’all did anything specific. I could try to go back to doing my rehab exercises.

[dnovo]

 I’ve got issues with both shoulders. 45 years in home construction has been tough especially the last 4 or 5 years. I’ve got something torn in my right shoulder but it doesn’t interfere with me shooting a bow so I haven’t done anything about it. I hurt my left shoulder a year ago but did see my orthopedic dr and he gave me exercises to do. I use the rubber bands and they help a lot. I’ve moved down to 49 # in bow weight as that is easy to handle and I won’t be doing any more really big game hunts.

[Michael Guran]

It’s been about a year since I injured my pulling shoulder. The ortho recommended physical therapy first before deciding on surgery. A combination of that and light weight training has helped. It’s not fixed, but I definitely have less pain now than even 2 months ago. Hoping to see continued improvement so I don’t have to go under the knife. Good luck and stick with the dr recommendations

[degabe]

I have a torn bisept from last summer. Went to the doc then to therapy now I have to get it ready to start paddling this spring.
It's still painful but I'll make it some how

[Steelhead]

You see a lot of guys here mentioning bands.Thats because they work so well for the shoulders maintenance,prevention,injury repair and strength building.

The program I mentioned above is gonna be as good it gets in my opinion if you want to concentrate on your shoudlers.It was originally designed for that by experts in the field.

The product is of highest quality.You can access their programs with purchase.

I have actually used their products for shoulder work.But also for doing flyes,presses and rowing exorcises.

They have bands from 5 to 40 pounds.I combine 2 bands for some excorcies like standing flyes or standing rows when I want to go heavier.Like combining 40 pound and 25 pound bands.Or two 40# ers etc.Ypou can do archery pulling exorcises with these as well.I screw eye bolts into the wall into 2x4 studs.shoulder width apart at just below knee height and  at shoulder height.

You can really use your imagination with these devices and come up with excellent routines.Legs is about the only thing I don't train with them.

Crossover Symmetry.I have come to like them more than barbells and dumbbells.Especially as I get older.

[GlennKY]

I work out three days a week but I am careful not to over work the joints, cardiacs mostly. I do use bands and use them to limber up before I shoot, easy to carry and use in the field too.  They are great to work on form without shooting these cold days.  Like everything else they make bands in differing weight pulls, I go at it as if I have nothing to prove.

[MnFn]

What Steelhead said.
I had pain for years in my shoulder (bow arm). I would get a cortisone shot that would give me enough relief to last awhile.

Finally, I went to physical therapist who had worked a lot with college athletes. She gave me bunch of exercises and stretches to do. I started out with a 12 ounce water bottle, then graduated to the bands.

That was about two years ago and I’ve had zero pain, zero cortisone shots since then.  I am a big fan of PT and the bands.

[stagetek]

I've been doing the "bands" exercises for 3 weeks now. It's helped. The Dr. calls it an impingement, not a tear. I think it's improving, but the pain is still there. The doc say's I won't need surgery. Hope she's right.