Just an update on a little of what I've added into my training the past month. Back in the glory days when I played quarterback I threw, threw, and threw. Along with so much work in my shoulder from football, boxing, and doing something I am to this day not proud of (which I'll keep to myself) I ended up with a shoulder injury. While crossfit puts a demand on shoulders I have come to a place where I am sick of pain and loss in strength and my shoulders. I asked one my my fellow crossfit coaches which is a mobility specialist what I could do to help. He gave me a couple exercises that includes two 5lb dumbbells, and a resistance band. Once I knew what I had to do I didn't waste any time. The past month I have done therapy 3-4 times a week. It usually takes me 20-30 min, and after one month I can feel the tightness and stabilization I have been looking for. Back when I hurt my shoulder I had a physical therapist tell me the same thing but then I was like that's not going to help me. Why do we sometimes wait so long to just put in the time and work!? God is still working in me about "instant success". Sorry people it doesn't work. What do you want to get better at?(Shoulder strength/stabilization) Whats the price your willing to pay? (Time). Whats one discipline a day you got to do? (Do the work!)
So here's my 20-30 min routine:
2x20 on the band of:
internal shoulder rotations for rotator cuff
external shoulder rotations for rotator cuff
Scar crows
then...
2x20 with 5 lb dumbbells
with arms straight out to your side do 20 rotations
with arms straight out front do 20 rotations
then...
2x20
side raises with thumbs up
bent over front raises
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