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nick12391
Jan 10, 2012, 10:14 PM
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Registered: Feb 15, 2010
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A few years ago I pulled a move that hurt both my left shoulder and wrist. I took almost a month off, but even today it hasn't fully healed. My wrist sometimes feels as though it's popped out of place, cutting my crimp strength in half. My shoulder clicks when I rotate it and the rotator cuff (I think) seems weak and hurts when I pull down in an awkward direction. What are some good strengthening/rehabilitation exercises for wrist and shoulder stability?
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SylviaSmile
Jan 11, 2012, 8:52 PM
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This could be hugely bad advice--I'm no doctor or PT--but you might try swimming. Some *easy* lap swimming sessions would definitely strengthen shoulder muscles and possibly wrists too. Whatever you do, just take it easy, don't aggravate your injury.
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onceahardman
Jan 11, 2012, 10:42 PM
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Research and perform rotator cuff strengthening exercises.
Better yet, break down and pay a PT to teach them to you. They are not terribly time consuming, and will make a difference in the stability of your shoulder.
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shimanilami
Jan 12, 2012, 12:42 AM
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Rotator cuff strengthening exercises are easy enough to find on the internet. However, shoulders are incredibly complex and self diagnosis of a shoulder injury is just about impossible. Those exercise may not help at all (although they probably wouldn't hurt, either).
If you want to get serious about fixing your problem, you should find yourself a good sports orthopedic and get checked out.
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ky2a
Jan 31, 2012, 4:14 AM
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Registered: Jan 30, 2012
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I agree with the above peeps ! Rotator cuff exercises will help stretch and improve muscle strength amongst other things.. I'm getting into Amatuer BBing whilst climbing so heres a few inks to get you started on how to perform the exercise properly man click on the muscle group then exercise and will show you how to do it...
Individual Muscle Training
http://www.exrx.net/Lists/WtMale.html
Rotator Cuff
http://www.bodyresults.com/e2rotatorcuff.asp
As for your wrist.. I'd reccomend seeing a GP or chiro just to rule out any serious issues then play around with the following exercises on this link
http://www.exrx.net/Lists/ExList/ForeArmWt.html#anchor1936059
Good luck ! and get well!
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dan2see
Jan 31, 2012, 5:26 AM
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Registered: Mar 29, 2006
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shimanilami wrote: Rotator cuff strengthening exercises are easy enough to find on the internet. However, shoulders are incredibly complex and self diagnosis of a shoulder injury is just about impossible. Those exercise may not help at all (although they probably wouldn't hurt, either). If you want to get serious about fixing your problem, you should find yourself a good sports orthopedic and get checked out.
I agree.
In my own experience, I found that the injury was actually impossible for me to diagnose myself. I could not determine what was injured, or what it needed. Then, I did not know how to treat it.
Physio was amazing. The guy could evaluate the problem pretty well, and he knew how to treat it. I suppose ultrasound, heat, and electric are pretty standard, but he knew exactly how to apply it. Then the exercises he gave me were also pretty standard, but he knew what my various parts needed.
It worked.
For the injuries I had, a Sports Medicine specialist was not needed. Just regular physio.
So I think it's very important for you to do the same -- don't figure it out yourself, don't worry about what to isolate and exercise. Don't be wuss, man up! Get help from the experts.
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lithiummetalman
Jan 31, 2012, 5:44 AM
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Registered: Feb 28, 2004
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See a PT
The root cause of injuries may surprise many and may not always be what it may seem.
Without proper examination and guidance, doing DIY off-the-web rehab exercise could exacerbate the problem rather than correct it.
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