Softball season is upon us again and I'm facing my yearly problem. After throwing alot of balls from the outfield, my arm kills. The muscle that hurts feels like it's located in my shoulder at the ball joint. It's not any of the major muscles, it's one that apparently doesn't get exercised at all.
Once the pain sets in, I feel it the most when I raise my arm in a chicken wing kind of way. Try holding a beer about 15 cm in front and 15 cm below your mouth, then raise your elbow up as far as you can while keeping the beer in the same spot. There is some stupid muscle in there that seems to do alot of the work and I need to know how to strengthen it. If I wasn't a head-shaver, I'd probably feel it when combing my hair as well.
Anyway, any personal trainers or rehabbers out there that have dealt with this before?
Location: A simple man leading a complicated life....
Exp:
There's a good one here in High River next to the Fitness factory. He did nice work on my shoulder problems a few years ago - golf has a way of wreaking havoc on ones shoulders.. A few weeks of physio and some exercise involing stretch bands and a pully and i was cured. Now the erercises are something i do on a regilar basis.
Heres an exercise I used after crashing my dirtbike and damaging mine..
Do little arm circles with your fist clenched at a 45 degree angle, not straight out. Start really small then work your way bigger and bigger.
Sounds like a good start. I'm hoping to find an exercise that strengthens as well as loosens up.
Before posting, I tried this for ~30 seconds. It's definitely hitting the muscle in question, especially on the up stroke. Maybe I should put a rope around my elbow and tie a book to it for weight.
Should also mention...I've had more than my share of shoulder problems (17 dislocations before surgery), and I've found that working through rotator cuff issues are just as much about improving/sustaining the mobility of the shoulder as they are about strength training it. If you do go to physio, they'll spend over half the time stretching you out.
DON'T let them waste your time on those electro pulsators for half an hour each session. Those things do work somewhat, but you're paying good money to be there and for them to leave you to sit with a machine is a cop out on their part. Tell them you would like them to work with you.
Heres an exercise I used after crashing my dirtbike and damaging mine..
Do little arm circles with your fist clenched at a 45 degree angle, not straight out. Start really small then work your way bigger and bigger.
Quoted again because this is actually working for me. I've done a few 'sets' (I suppose you could say) and not only has it loosened the muscle, I'm actually starting to feel the burn. Well done, BTC, thanks a bunch. Good old CP. Solving problems and answering questions since... Uhhhh.... We need an 'Established XXXX' crest on the banner.
I did some rotator cuff work a few years ago, and noticed a massive increase in velocity in my tennis serve.
One that I found worked really well, is position yourself next to a platform of some sort that is just below shoulder height (seated if possible). Place your elbow on the surface, so that your upper arm is parallel with the floor. Have your elbow at a 90 degree angle, so your forearm is vertical. With a pretty light weight or soup can or something (5lbs is lots) keep your upper arm stationary, but drop your forearm so that it's parallel with the floor, and your elbow is still at 90 degrees. Bring it back up to the starting position, repeat.
Quoted again because this is actually working for me. I've done a few 'sets' (I suppose you could say) and not only has it loosened the muscle, I'm actually starting to feel the burn. Well done, BTC, thanks a bunch. Good old CP. Solving problems and answering questions since... Uhhhh.... We need an 'Established XXXX' crest on the banner.
No problem. Hope it helps. My friend showed me that after I couldnt lift my arm past my chest.
Do this with small free weights if you have any, otherwise, anything that weighs about 5-10 pounds is good.
Lay on your back on a hard surface with your arm straight up in the air holding te 5-10 lb free weight. Shift your arm upwards so your shoulder blade is almost not touching the ground (or whatever you are laying on). You are almost shifting your whole shoulder/arm complex up (or forward, whichever way you want to think about it). Then slowly draw the alphabet in the air with the free weight. Do this twice and make sure you do it on both arms. If you only work on the one arm, then you will develop one half of your body. These are exercises and they will develop muscle. Also, make sure that you are holding your arm up. Use your shoulder muscles to hold your shoulder blade off the ground. Otherwise you aren't working the right muscles.
I work in injury rehab so let me know if you have any other questions.
One thing I'll add (which may go without saying but I'll say it because nobody else has) -- after the game, ice down your shoulder to reduce the inflammation and wear on your muscles... a couple of Advil doesn't hurt either.
Thanks for all the suggestions, y'all. I wish I asked this question a couple of months ago so that my rotator would be in shape for the start of the season.
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