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I would personally go for a strength training program. I had some serious shoulder issues a few years back, relatively similiar to yours.
The shoulder joint and related issues can be greatly impacted with proper weight training. I would suggest looking towards dumbbell training as your solution. Dumbbells allow you to work outside of the body frame, thus strengthening stabilizing muscles. I would also look towards one armed movements. Excercises such as one armed bench press, incline press, shoulder press. It will be akward at first; but besides really strengthening stabilizers it will also impact your body's core, which is great for boating for many reasons.
Start with low weights, reps up to 10 to 12. If you go beyond that add some more weight.
Auxilliary Exercises beyond those listed above. Dumbbell side lateral raise, barbell upright rows, low cable pulls, stability ball push ups, dips, chin ups (front grips and reverse grips) and straight legged dead lifts (will stretch out your hamstrings, get blood flowing through most of your muscles groups too which is a good ting).
Also look into a product called Jump Stretch Bands. These are real nice for exercises and for stretching. You can take them to the river with you, stretch out with them before you paddle. Getting good blood flow through those joints will behoove you.
Also look at taking a supplement like Conjoiton to facilitate lubrication of the joint.
Later |
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