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2228 posts

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# 176961 17-Jul-2015 11:42
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Over the last few years (7-8) my shoulders/upper arms have got very weak
Combination of being weak in general, along with lazy won't have helped

I first noticed the issue in 2008 when I started driving a company car regularly - my upper arm (right side) would get very sore and would last for a week or two before coming right and then getting worse again (rinse/repeat). It was never an issue while driving.
However I never connected the dots between car and arm, always assuming it was getting sore because it was also my mouse arm and I was now working full time in IT.

Forward to 2012, new job (still in IT) in different company. Found that spending the majority of my day sitting on the helpdesk was causing my back and legs to ache, as well as my arm
Eventually in late 2013 I found the perfect stretch to assist and while to this day I still have 'bad' days, it is mostly under control

In early June 2015 I purchased a new car - took it for a test drive, loved it and picked it up the next week.
Within a couple of days of getting the car I had the same pain in my upper arm/shoulder. Adjusted everything I could in the car, but to this day I can't seem to find a decent position in the car that doesn't set off my arm from getting sore while holding onto the wheel.


While I suspect the wheel in the car is heavier than in my last car, I suspect the issue is more me than the car due to all the other issues.


While I wait for my doctor and physio appointment times to arrive, I thought I would ask if anyone can suggest any simple exercises I could try to strengthen my arm/shoulder 



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552 posts

Ultimate Geek


  # 1346122 17-Jul-2015 11:51
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You might want to focus on rotator cuff exercises https://www.youtube.com/watch?v=WJ47bA0uBb4

Try to avoid any overhead lifting, a lot of people focus on things like shoulder press etc but if done incorrectly, or if there are underlying issues, it can cause problems. I know because I have ongoing shoulder issues.






2228 posts

Uber Geek


  # 1346242 17-Jul-2015 13:42
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I should also mention 
November/December 2014 - had rental cars for work in the North Island (RAV4 and Corolla) - no issues
May 2015 - another rental car in Wellington (Yarris) - no issues
New car test drive - no issues

Which is why I wonder if the issue is even the car .. maybe its the cold?

I did pickup a small set of weights (1.5kg each). Even carrying them back to work was sore 



 
 
 
 


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  # 1346280 17-Jul-2015 14:42
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i'd strongly recommend sing-up with local gym and do some core exercises or even HIIT with no weights to start with.

I could not feel any better since I start going to GYM. no more back-pain, no sore right hand using mouse 9hrs a day at work.

FITNESS! ;)




helping others at evgenyk.nz


2091 posts

Uber Geek


  # 1346293 17-Jul-2015 15:08
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kobiak: i'd strongly recommend sing-up with local gym and do some core exercises or even HIIT with no weights to start with.

I could not feel any better since I start going to GYM. no more back-pain, no sore right hand using mouse 9hrs a day at work.

FITNESS! ;)


This, 100 times.

If you sit at a desk all day, then sit in your car, then go home and sit and do nothing you will have issues with joints, back, legs etc. 

I wouldn't reccomend HIIT for a beginner, but you need to find something to keep you active. In the short term an osteo/physio will be your best bet to correct any mechanical issues, then you should look at picking up a sport or finding a gym and trainer you like to get you into it. You don't have to become a bodybuilder.

Daily stretches from the osteo along with lifting weights has resolved all of my back issues. I have stuff at home so it is a lot easier.

So sorry, no quick easy solution. Sounds like you need a lifestyle change.



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  # 1346334 17-Jul-2015 15:41
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Follow this and you'll be sorted in no time. Worked for me with a torn rotator cuff.

https://www.youtube.com/watch?v=ACAz6HFj1xE




Delete Social Media

 


My thoughts are my own and are in no way representative of my employer.




2228 posts

Uber Geek


  # 1347729 20-Jul-2015 12:41
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Turns out my issue is related to the car seat position
I had to drive my old car and nothing was sore while driving; so I got home and made many adjustments to the seat and think I finally have it.

Osteopath appointment already booked though so will go in for a general check and try to find a exercise that assists with the issue

646 posts

Ultimate Geek


  # 1347782 20-Jul-2015 14:18
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I recommend http://stronglifts.com/5x5/ I did that for a year and then moved on to http://www.canditotraininghq.com/ for a couple of 6 week cycles. At the end of the 2nd cycle I'm going back to http://stronglifts.com/5x5/. I've been focusing on strength for the last 12 months and am really enjoying seeing the progression. Injury's I've picked up during my life have almost disappeared.

BTW - overhead press is one of my favorite lifts.




Amanon

 
 
 
 




2228 posts

Uber Geek


  # 1352425 27-Jul-2015 11:15
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Saw the physio on Friday and now have a range of arm/shoulder/upper back exercises to do
As expected mostly due to weakness and loss of mobility (approx 75% of normal)



2228 posts

Uber Geek


  # 1392447 23-Sep-2015 08:56
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Just like my previous back/leg issues, the solution was stretching
I found a thick tree branch I could just reach while on a walk one day and stretched. 
The pain in my arms, shoulders and back was intense but soon eased.

I found places around home and work to repeat the same stretch and after a month am now pain free again.


3295 posts

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  # 1392464 23-Sep-2015 09:23
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Stretching (well) is underrated, imo.

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