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  • Help me get back into exercise!

    I've been neglecting my exercise routine for a few months, and I'm getting very deconditioned. The routine in question involved a kettlebell and a Shovelglove (8-lb. sledgehammer), as well as some yoga. I'd like to get back into it, but I'm worried about hurting myself - when I tried some kettlebell swings, I immediately got a bit of a twinge in my shoulder, and the Shovelglove exercises (even only a few reps) got my hands really sore. What should I do to get back into my routine safely? (I don't have any other gym equipment other than the kettlebell and the sledgehammer, and I can't afford a gym membership right now)

    For what it's worth, my right hand is somewhat weak due to nerve damage, and since I play the piano, I am very paranoid about hands/fingers/wrists. I really don't want to hurt something, but I don't want to become fused to my couch either. Halp?

  • #2
    Stretch and warm up. Just enough to get the blood pumping. Body weight workouts can build amazing physiques. If you continue having an unusual amount of pain then see a doctor.
    My Blog -----> Two Bar Garage

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    • #3
      +1 on the bodyweight exeercises...I used kbells 3-4 times a week since I had SLAP surgery on my right shoulder 2 years ago. Are you doing 1 or 2 handed swings?
      Free your mind, and your Grok will follow!

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      • #4
        Once you have your shoulders warmed up you should be able to manage swings as they are more of a posterior chain exercise....the shoulders should only be acting as a hinge.
        Go hard on the body weight exercises.
        Eating primal is not a diet, it is a way of life.
        PS
        Don't forget to play!

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        • #5
          Primal Blueprint Fitness | Mark's Daily Apple

          Start very slow, forget the kettlebells for at least 6 months. Get clearance from your doctor and stick at it for 3-4 months minimum.
          Live. Grow. Flourish.

          My Journal/story is at http://www.marksdailyapple.com/forum/thread38948.html

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          • #6
            Originally posted by meepster View Post
            I've been neglecting my exercise routine for a few months, and I'm getting very deconditioned. The routine in question involved a kettlebell and a Shovelglove (8-lb. sledgehammer), as well as some yoga. I'd like to get back into it, but I'm worried about hurting myself - when I tried some kettlebell swings, I immediately got a bit of a twinge in my shoulder, and the Shovelglove exercises (even only a few reps) got my hands really sore. What should I do to get back into my routine safely? (I don't have any other gym equipment other than the kettlebell and the sledgehammer, and I can't afford a gym membership right now)

            For what it's worth, my right hand is somewhat weak due to nerve damage, and since I play the piano, I am very paranoid about hands/fingers/wrists. I really don't want to hurt something, but I don't want to become fused to my couch either. Halp?
            Defining Exercise | Baye Fitness Systems – Exercise, Nutrition, and Lifestyle | Baye Fitness Systems - Exercise, Nutrition, and Lifestyle

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            • #7
              Start very slow, forget the kettlebells for at least 6 months. Get clearance from your doctor and stick at it for 3-4 months minimum.



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              • #8
                Originally posted by SoccerGrok View Post
                +1 on the bodyweight exeercises...I used kbells 3-4 times a week since I had SLAP surgery on my right shoulder 2 years ago. Are you doing 1 or 2 handed swings?
                2 handed - I figured I'd start slow. It still seems to tweak my right shoulder. Sigh.

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                • #9
                  And thank you to all of you - I think I'll be doing easy bodyweight exercises for now. I might also acquire some lightweight dumbbells, just to get my hands back in shape.

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                  • #10
                    Walk. A lot.

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                    • #11
                      get some cheap bike gloves. Saves my hands.

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                      • #12
                        Originally posted by Dave RN View Post
                        get some cheap bike gloves. Saves my hands.
                        It's not the skin that's the problem - it's the muscles and tendons; I'm afraid of giving myself a case of tendonitis, which I really can't afford now since I have to record a CD next month. I'm not sure gloves will help with that...

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                        • #13
                          If piano is truly your career, I wouldn't risk doing ANY of these exercises just to be Primal.
                          I like the suggestion to walk a lot. Or just focus on lower body for now.

                          For finger strength, get a couple Gripmastersfrom Amazon.

                          For slow and easy gym workouts, I suggest an exercise ball/balance ball. For 25 bucks you can get a ball from Reebok which includes a reasonably good CD (Tanja Djevela-something). Look up "Ridgeline fitness" for some great video podcasts of balance ball exercises.
                          5'0" female, 45 years old. Started Primal October 31, 2011, at a skinny fat 111.5 lbs. Low weight: 99.5 lb on a fast. Gained back to 115(!) on SAD chocolate, potato chips, and stress. Currently 111.

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                          • #14
                            The thing is, when I was doing kettlebells on a regular basis, I found that it actually helped my piano playing. You need strong hands to play the piano. So I do want to ease back into weight training. But for now, yes, walking is definitely a wonderful thing, and I've been doing bodyweight squats as well. I'll get back in shape eventually.

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                            • #15
                              The best grip training I have found is hanging from a bar. I do pull ups, hanging leg lifts, and sometimes I hang from the bar as long as I can. Otherwise I do BW exercises from the convict conditioning program.

                              I just got back into the swing of things tonight with a sandbag workout but that would probably be a little much for you at this point.
                              Check out my primal blog: http://primalroar.posterous.com/

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