extremely weak/loose/outstretched tendons in shoulder

[Brenden88]

The doctor said I should be doing muscle excercises [but not what kind], and I dunno what's good to build up muscles around my shoulder area. This is what I've been doing [i'm terrible with names, so I'll just describe them]

1- curls? the ones where you lift, put it back down, repeat. for biceps
2-second one's sort of an alteration of something i saw, but i'm bending over at a 90 deg angle with my arms straight against my side, and then using the part of my arm from the elbow down, lifting the weights back so my arms completely straight. [i'm really sorry for the crappy description] for triceps
3- starting with my arms down at my side, and then lifting them up to form a 'T'

anything I'm doing wrong, or any suggestions in general?

 

[jockboy01]

hmmm.... well, I'm not sure what your injury was to be honest. Didn't your doctor send you to physical therapy? It sounds to me like you're working your biceps, triceps and deltoid. I can't give you any real advice over the internet unfortunately. You should have physical therapy or your doctor give you the exercises to do. It's different for different types of injuries. If I had to guess, I would say it is a rotator cuff (which is four muscles... none of which you're working out) injury but I can't be sure.

 

[Brenden88]

i don't have any injury, its just that my shoulders come out of their sockets really easily.

i asked my doctor about physical therapy but he said it wasn't necessary

 

[jockboy01]

Oh, gotcha. My bad, I misunderstood.

Well, then I would build up the pecs also. Do flies for that. And lats for the back side. Continue working the deltoids as well.

 

[Corny]

if you think about hitting a gym - if it is a good one your trainer should be immediately able to give you a work-out plan for exactly your purpose .)

 

[Brenden88]

many thanks guys :]

 

[Brenden88]

hm. do you have any other suggestions other than flies? i don't have much access to equipment, so i only have dumbbells. i tried doing flies with dumbbells but when My arms went down my shoulders would slide out of the socket

 

[3stripes]

This article contains several exercises that sound like they would be appropriate to your situation: http://www.orthop.washington.edu/uw/unstableshoulder/tabID__3376/ItemID__240/Articles/Default.aspx

(you have to click onto the next page and subsequent pages to see all the exercises)

 

[jockboy01]

Ahh... yes, that would be a problem. Don't go all of they way down with the dumbells and do more reps.... just go to about 30 or 45 degrees. If you go all the way back, yes, it will pop a weak shoulder out. You can still build without totally extending.

 

[Brenden88]

many thanks, all of you

although keep the suggestions coming, if you have any :]

 

[TygreBryte]

I think you should press your doctor on seeing a physical therapist (unless you live in a state where you can just go to one by yourself). My experience is that MDs believe that they can give you a sheet of exercises, and that you should be able to just fix yourself with their little sheet of exercises and verbal descriptions. This has never helped me, ever. *THEY ARE NOT TRAINED TO FULLY EVALUATE AND REMEDIATE CERTAIN PROBLEMS OF STRUCTURE AND MUSCULATURE* (sorry, any of you MDs out there, but....) The only things that have helped me with these kinds of problems are certified massage therapists and physical therapists.

If you find an osteopath -- a DO, doctor of osteopathy -- she/he might be able to help you out, and might be more willing able to give you a referral to a good PT or massage therapists.

(P.S. YOu have to choose good PTs, also!)

 

[Pfizer101]

Sounds like a rotar cuff isn't holding the joint together properly and causing it to subloacate. See a physio. You can do simple exercises at home with theraband to stengthen the shoulder.