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AG: Aunt Granny's Advice, or How to become an elderly cyclist:

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Old December 17th 17, 05:26 PM posted to rec.bicycles.misc
Frank Krygowski[_4_]
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Default AG: It's groggy out

On 12/17/2017 2:49 AM, John B. wrote:
On Sat, 16 Dec 2017 23:15:16 -0400, Joy Beeson

Snow season started last Monday, and I'm shut in until after New
Year's. I hope I get my alpaca tights darned by then.

In the meanwhile, I'm trying to drive the car once in a while to build
up my rotator cuff. At the moment, I can ride much farther than I
dare to drive.

Or I could have a week ago . . .

Isn't there some sort of recovery exercises or stretches for rotator
cuff rehabilitation? Years ago I had what was referred to as a "frozen
shoulder" and had to go to the clinic every morning at about 08:00
where a nice young Siri Lankan girl would move my shoulder further and
further every day.

And when I'd scream she'd say something like "You can tell its doing
good when it hurts" :-)

I had painful shoulder problems many years ago, and they recurred this
year, badly enough to keep me awake at night. Both times they responded
very well to simple exercises. This time, I'm continuing the exercises
(almost) every evening for maintenance.

I'm stretching a Theraband looped over a doorknob. With my elbow bent 90
degrees and held against my hip, I do ten internal 180 degree rotations
of my forearm (i.e. rotating my forearm from straight out until it
contacts my belt) and ten external rotations (the opposite motion). Then
ten 90 degree abductions of my straight arm, from hanging vertical to
straight out. (I think I have the terms right.)

For me, anyway, these work very well.

- Frank Krygowski

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