Exercise

[ZenSojourner]

I've been off bike for about a year and a half now (coccidiosis followed by pneumonia followed by pluerisy accompanied by bronchial spasms, then about the time I got over that, I injured my rotator cuff and THAT turned into frozen shoulder, BLEAH!)

So what I've noticed is that now instead of being just a little out of shape here at the beginning of the cycling season, I'm REALLY out of shape.

I get low back pain mowing the lawn after about 15 minutes. I'm still having some disadvantage from the shoulder, I think there's some impingement since I have numbness down the left half of my left hand and pinky. I have some restriction in motion there.

I think I need to do something else to try to get a little back in shape before I start on the bike again. Dropping some of the weight gain would help but isn't likely until I get back on the bike.

How about some floor exercises that you've found helpful? Assuming of course that you weren't already in good shape when you started, I need baby steps. I'd haul my "buns of steel" tape out but (1) I can't find it and (2) I'm pretty sure it would kill me anyway.

That was a really good tape btw, the only worthwhile on-tape workout I've ever had. Didn't require any dancing skills whatsoever. He died right after that tape was made and all the follow-on ".... of steel" tapes were of decidedly inferior quality.

Anyway.

Gotta do something, I'm in pretty bad shape at this point, worst ever in my entire life.

[Kalidurga]

I get low back pain mowing the lawn after about 15 minutes. I'm still having some disadvantage from the shoulder, I think there's some impingement since I have numbness down the left half of my left hand and pinky. I have some restriction in motion there.

Have you by any chance seen a chiropractor about the impingement? I had a bad muscle spasm a few years ago that caused similar numbness and the chiro was able to resolve it within a couple of sessions. I still see him regularly to maintain the spinal issues that caused the spasm and it's made a huge difference in my shoulders and back.

Pilates might be a gentle way to begin getting back into exercise, since it's flowing, non-strenuous movement. But make sure you get a dvd/book/whatever that includes modifications in case it stresses your neck, shoulders or back.

[Tuckervill]

I like this program, Master Your Body. It was put together by the PT that I work out with. No equipment necessary, easy enough for the beginner and modifiable for the more advanced among us. (My PT is the bald headed guy in the pictures.) I use it as the basis for my fitness, and then add stuff like jumping jacks and push-ups, ab work, dumbbells, etc., to keep it spicy. And of course, cycling!

http://www.andycore.com/store.php

Karen

[Biciclista]

start lifting smallish dumbells.
Do crunches.
I had a lot of misery with my frozen shoulder. things that helped were manipulation and acupuncture. Then once i got past the most painful part of it, i started doing stretches that were designed to break through stubborn adhesions (which is what frozen shoulder is) so you need a PT who can help you with exercises to help.

and of course (drumroll) cycling!!

[BleeckerSt_Girl]

I find that fitness walking does me a lot of good- especially helping my hip joints and back stay flexible in ways that biking does not do. A few years ago I lost 2o pounds of flab just by fitness walking about four miles, 3-4 times a week.
They say that fitness walkers have great buns!

[uforgot]

I love The Firm. You can take it down or up. It hits everything and the videos are pretty cheap on ebay. I also like yoga with Rodney Yee.

[TxDoc]

Both Pilates and Yoga could help in getting you started and on the way back to good shape.
Good luck!

[Karma007]

Swimming is nice, especially if you feel tight. I've been doing quite a bit while my bike is in the shop and I love it.

[NbyNW]

In addition to all the suggestions above, what about just starting out with shorter rides? Like 5-10 minutes out and back? That way you won't be far from home if you start to feel uncomfortable, and it will help you know what you may want to focus on for strengthening and flexibility.

[ZenSojourner]

I've been sort of stuck over this issue for awhile, it's good to get some unsticking advice.

Thanks, I'm paying attention.