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CoolBeans

Gym training and conditioning (shoulders/neck/spine)

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Hey, I'm the loose jointed person, I happened to have subluxations (partial dyslocations) of a shoulder. Then I had shoulder surgery (torn labrum/SLAP) and finished the rehab recently. Skydiving is obviously difficult on shoulders but also neck and spine. I'm curious to hear if you do any sort of training targeting these body parts.

1. Training shoulders to deal better with 120mph+ wind blow
2. Training neck and spine to deal with potential hard openings

1) I've been using bodyblade during the rehab and it seems to work pretty well. Also, I've done bunch of exercises with elastic/resistance bands that aid shoulder muscle development well too.
2) I haven't done much in this area.

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I have some longish term rotator cuff issues. No tearing (not yet), but some impingement and a fair amount of pain.

I've been doing PT to build up and maintain the muscles in my shoulders for nearly a decade.

 

It's more for dealing with everyday life with as little pain as possible than for any specific purpose, like jumping.

 

I've found very little issues dealing with the force of the wind at freefall speeds. It's not that big of a deal.

However, dealing with my piece partners can be rather hard on my shoulders. Sometimes we pull harder than we should to hold a formation, sometimes we get a little overenthusiastic rotating pieces. The temptation to 'make a point' by grabbing as I'm falling by can sometimes be irresistible. Yes, I know I shouldn't. Yes, it usually does more 'harm' to the formation than help. 

I also find that packing can be hard on my shoulders. I have added a couple different 'motions' to my PT routine that mimic certain things I do when packing (specifically pushing inward while narrowing the cocooned canopy). 

 

I can't imagine any PT or training that would help mitigate the effects of hard openings. When they happen, they happen. I get less 'twang' on my neck and more on my back, particularly the lower part. It's kind of hard to describe, but its not a 'strength' issue. It's an 'impact' sort of issue.

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Bench press, overhead press, deadlift, chinups. Maybe squats to train a loaded spine. Find a quality coach, not just some schmoe trainer at the local gym. Barbell Medicine is an excellent place to start. Barbell Logic is also good. 

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On 4/22/2019 at 5:26 PM, CoolBeans said:

Hey, I'm the loose jointed person, I happened to have subluxations (partial dyslocations) of a shoulder. Then I had shoulder surgery (torn labrum/SLAP) and finished the rehab recently. Skydiving is obviously difficult on shoulders but also neck and spine. I'm curious to hear if you do any sort of training targeting these body parts.

1. Training shoulders to deal better with 120mph+ wind blow
2. Training neck and spine to deal with potential hard openings

1) I've been using bodyblade during the rehab and it seems to work pretty well. Also, I've done bunch of exercises with elastic/resistance bands that aid shoulder muscle development well too.
2) I haven't done much in this area.

I've known 2 skydivers who's shoulders dislocated in freefall. Both took time and PT before returning to sk6d8ve again. Both had subsequent locations within weeks of returning and eventually both stopped skydiving due to this problem. One with a broken ankle because he could not fly his canopy with both hands..

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So after reading some recommend bench etc. No, don't. Fitness is made to strenghten your muscles, not your core or ligaments/tendons. DON'T talk to "certified" gym trainers, talk to graduated physiotherapists. They will know best how to strenghten your joints without risking injury. They will provide you with the correct set of workouts, maybe add some laser treatment or manual therapy if you have the bucks.

I have a professional graduated physiotherapist in my family and can't stress enough how little gym trainers know about the actual structures of ligaments, joints, muscles etc.

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