learning how to contract a muscle again

by Frustrated
(USA)

Hi Paul

I recently had surgery on my shoulder for a torn rotator cuff, labral repair, and impingement syndrome. The Dr's have cleared me for limited exercise and have approved Iso's. I am finding it almost impossible to contract any muscles in my upper arm and upper back. Do you have any suggestions that might help with learning to contract again? My goal is to re-do PB then move onto Maximetrics.

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Jun 11, 2013
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by: Nick

Hi Paul

I had been using a heavy strap (tow strap) to help contracting but I wasnt moving through the range of motion. That was causing the muscle spasms and pain. I tried the ROM as you suggested this morning with light/moderate tension and no pain! Thank you Paul, I look forward to PB again and then Maximetrics. Thank you for being the kind of trainer that actually helps their students.

Jun 11, 2013
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by: Paul from Isometric Training

Hi Frustrated,

Got to say I don't blame you for the name choice. I've been badly injured a number of times myself so I know full well the frustration and irritation it can bring.

In re-learning to contract a muscle it can - sometimes - be helpful to move the muscle through a full range of Motion, - this was a key component in the methodology behind Project Dragon.

Using a light resistance band, or your body's own resistance e.g. your other arm, slowly take the muscle through the range of motion it moves through and provide light resistance, not enough to majorly work the muscle but enough to re-train it's engagement. Doing this a few times over the week will help you re-pattern the muscle engagement and you'll be able to move on Perfect Body once more.

Hope that helps,

Paul

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Paul “Batman” O’Brien is a personal trainer, elite athlete coach, and martial arts medalist who has spent 20+ years teaching science-based, old school, joint-friendly isometric training for busy people. He has written 400+ articles, created 32+ books and programs, and worked with 3,000+ clients. After an MS diagnosis, he used isometrics to get off a walking stick and return to competition for Ireland. Connect with Batman on Facebook. He also makes charity appearances in the Batsuit and folds origami.

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