The following exercises were compiled by Doctor
Welker for shoulder strengthening/rehabilitation. Before beginning
any type of training consult your personal doctor or Dr. Welker. Also
remember prior to any type of workout it is important to warm-up -
riding the lifecycle or setting in the dry heat sauna works well for
this. Apply ice after a workout or whenever shoulder is sore.
Start with the dumbbells resting on
the front of your thighs with palms of the hands facing the thigh. Raise
to the level of the top of the head while counting 1001, 1002...
Stand in front of a mirror and pass the hand directly between your face
and the mirror. Lower to the count of 1001, 1002... Find a
weitght that allows you to perform between 10 and 15 repetitions for all
shoulder exercises.
Start with the dumbbells held in
front of the body with a slight bend of the elbows. Raise the arm,
palms down until the dumbbells are at the same level as the top of the
head. Raise to the count of 1001, 1002.... and lower to the same
count. Do between 10 and 15 repetitions.
For this exercise, you'll need the
use of a high pulley machine, surgical tubing will work also (just not
as well). Stand with the shoulder you are training next to the
cable machine. Grasp the handle with the hand closest to the
unit. Support your elbow with your other hand. Cross your
forearm across your chest (concentric) while maintaining the same elbow
angle to a count of 1001, 1002...returning to the starting position
(eccentric) to a count of 1001, 1002... If you break your workout
into different muscle groups - do this on a day you work your chest.
This exercise involves the use of a
low pulley cable machine. One may use surgical tubing, although it
is not nearly as effective. Stand with shoulder you wish to work
opposite the cable machine unit. Grasp the cable unit handle with
the hand opposite the machine. Place the other hand on the
machine's support for stability. Maintain about a 90 degree bend
in the elbow. Rotate the arm away from the machine (concentric) to
the count of 1001, 1002... and relax (eccentric) to the count of 1001,
1002... If you break your workout into different muscle groups -
do this on a day you work your shoulder.
