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Old 10-03-19, 05:26 AM  
SEV
 
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Originally Posted by Nuggie's Auntie View Post
I hear you, Joni!

FYI, here is a recent article from The Atlantic that supports your decision:

https://www.theatlantic.com/health/a...groove/598837/
Last year I read part of "Easy Strength" written by Pavel and another trainer. Very interesting. My plan was to follow the idea of five reps of a few different strength moves, then I could focus on flowy feel good workouts that I enjoy and not loose strength. For whatever reason I haven't stuck with that plan. But I would love to give it a longer try. The book says this method won't get you ripped, but will make you strong.

Joni, I'm right there with you on wanting to change my workouts so I have less pain and stiffness!
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Old 10-03-19, 06:58 AM  
superfit41
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Oh I can so relate to this. I am 56. I still love weights, I mostly do the Firm, and Jessica Smith. When I do weight workouts, I am so achy at night. My knees, hips, feet, pretty much everything I really feel good doing Pilates, Classical Stretch, some Yoga, and walking workouts. I hate the thought of losing muscle too, this is the reason I still try and do strength work 2x per week, but I don't enjoy it as much and I used to, and it isn't really what I want to do...

Sherry
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Old 10-03-19, 07:03 AM  
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I totally agree about using light weights for shoulders. One thing also I learned from my PT-exercises like the overhead press and the upright row cause impingement of the shoulder joint. And Cathe's new LITE workouts are filled with them!!! That is so frustrating since those workouts are for (I think) older women who want to scale back the intensity to prevent injuries. So word to the wise-just don't do those! Do lateral and front raises instead.
For me, lateral and front raises hurt . The heaviest I can go for those exercises is 5 pounds. Maybe 8 if the reps are low.
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Old 10-03-19, 07:12 AM  
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Originally Posted by bjones View Post
I totally agree about using light weights for shoulders. One thing also I learned from my PT-exercises like the overhead press and the upright row cause impingement of the shoulder joint. And Cathe's new LITE workouts are filled with them!!! That is so frustrating since those workouts are for (I think) older women who want to scale back the intensity to prevent injuries. So word to the wise-just don't do those! Do lateral and front raises instead.
I had a Dr. tell me the same thing about overhead exercises. I have been doing the substitutions you mentioned. Thank you for commenting about this because it reinforces what's best for me.
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Old 10-03-19, 08:15 AM  
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I had a Dr. tell me the same thing about overhead exercises. I have been doing the substitutions you mentioned. Thank you for commenting about this because it reinforces what's best for me.
Silver Sneakers training recommends all overhead work be done angled slightly forward of the face.
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Old 10-03-19, 09:17 AM  
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Silver Sneakers training recommends all overhead work be done angled slightly forward of the face.
This is what I do. And I rarely do front raises. I usually substitute rear delt flyes, because I think most video instructors overwork the front of the shoulder at the expense of the rear of the shoulder.
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Old 10-03-19, 09:41 AM  
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Silver Sneakers training recommends all overhead work be done angled slightly forward of the face.
And I believe the best position is supposed to be with palms always facing medially, toward the head, not forward and not twisting.
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Old 10-03-19, 11:17 AM  
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And I believe the best position is supposed to be with palms always facing medially, toward the head, not forward and not twisting.
When I was being mentored for my Medical Exercise Specialist Certification the Physical Therapist who was mentoring me told me that doing overhead presses and anterior raises with palms facing each other and lateral raises with palms front and slightly forward rather than directly side decreases the chances of impingement. For years I taught them that way cautioning patients not to lift into pain and no one was injured - no one! Another key was choosing an appropriate weight, which sometimes was initially no weight! My oldest patient was 98, used 3# weights and had beautiful form. I want to be him when I grow up.
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Old 10-03-19, 11:58 AM  
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It seems like eons ago that there was much or recurrent discussion here about risky exercises, or risky ways of doing some standard exercises, among which were upright rows, the needlessness of front raises, and that overhead presses or anything overhead should be kept within one's peripheral vision. So those were things I learned early on, thanks to VF.

It is so weird to see so many video instructors making a point to turn one's palms out/thumbs down/"empty can" for lateral raises "so as safeguard one's shoulders" when it should be the opposite. I see even PT's in books and videos doing this. And yes, they all seem to love upright rows. Crazy.
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Old 10-03-19, 02:18 PM  
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I'm only 60, but I haven't had to back off much. But I do increase the rest periods frequently. And I usually recognize the signs that scream 'you should stop now' and am getting much better at heeding them. I plan to lift as heavy as long as I can to help with my bone density. It's probably my biggest risk factor for being debilitated in chronic pain when I get older.

It's when I haven't been strength training that my old injuries become nagging and chronic pains. Lat pulls are a magic bullet for my upper back pain. Leg extensions make my knee pain disappear the next day. And the less upper body work I do, the less it takes to aggravate the neck and shoulder.
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