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Author Topic: Shoulder and Wrist Exercises  (Read 560 times)
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BillO
A trombone is not measured by it's name.

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« on: Jul 22, 2017, 10:29AM »

I've seen a lot of people on this forum complain about pain or discomfort in holding their trombone, especially bass trombones.  Some are having wrist problems, some shoulder problems and some both.  The solution to this is not buying a lighter trombone, but exercising those areas to build strength and endurance and to get them moving trough a full range of motion.  That latter is important, because a lot our troubles stem from holding a weight in a fix position for several minutes at a time, and repeatedly doing that for hours.

Here are some dumbbell exercise for building your deltiods, trapezius and supraspinatus: https://dumbbell-exercises.com/exercises/shoulders/

I would recommend the following from that link:
    Palms-In Shoulder Press
    Shoulder Press
    Lateral Raise
    Straight-Arm Front Deltoid Raise
    Upright Row
    Shoulder Shrug

And, if you have a bench you can use I'd add the Rear Deltoid Raise

Here are some dumbbell exercises for your forearm (wrist) muscles: https://dumbbell-exercises.com/exercises/forearms/.  I find the variants using two dumbbells are  sufficient.

I recommend getting dumbbells with bars and plates like these THESE.  They are easy to configure and cheaper to own and add to.  Avoid the cheap concrete filled plastic junk.

You don't have to get crazy with the amount of weight, or the number of repetitions either.  The amount of weight will depend on the particular exercise.  For example, you will be able to do a lot more weight with a shrug than a lateral raise.  If you have reasonable strength in those areas now start out with enough weight so that you can do about 24-30 repetitions of each exercise in two or 3 sets and feel a bit of burn when you finish up.  From that point try to increase the number of repetitions, and once you get top 45, increase the weight so that you are back down to 24-30 reps again.  Rest for 30 seconds between each set and each exercise.  Each repetition should be about 2-3 seconds such that each set takes about 20-seconds to do.  Do each exercise at least 3 times a week.  You can break them up so you do half Monday, Wednesday and Friday and the other half Tuesday, Thursday and Saturday.

If you have very little strength and mobility you might just want to start with just 10 or so reps of very little weight for a couple of weeks before getting into building strength and endurance.
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harrison.t.reed
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« Reply #1 on: Jul 22, 2017, 10:32AM »

http://www.armyprt.com/special_conditioning_programs/shoulder-stability-drill.shtml

examples of each exercise as a link at the bottom of the page. If you are injured and do absolutely no other exercise, I'd recommend that. Otherwise just being in general good shape probably negates the need.
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« Reply #2 on: Jul 22, 2017, 10:49AM »

http://www.armyprt.com/special_conditioning_programs/shoulder-stability-drill.shtml

examples of each exercise as a link at the bottom of the page. If you are injured and do absolutely no other exercise, I'd recommend that. Otherwise just being in general good shape probably negates the need.[\b]

30 eh?

You'll find out. There will come a time when exercise (strength and flexibility especially) will be non-negotiable.
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« Reply #3 on: Jul 22, 2017, 10:54AM »

Three minutes between reps is safer than thirty seconds. 
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BillO
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« Reply #4 on: Jul 22, 2017, 10:55AM »

http://www.armyprt.com/special_conditioning_programs/shoulder-stability-drill.shtml

examples of each exercise as a link at the bottom of the page. If you are injured and do absolutely no other exercise, I'd recommend that. Otherwise just being in general good shape probably negates the need.
These exercises are great for increasing stability or rotator cuff injury recovery, but they are pretty useless for building overall strength.  In addition, they do nothing for a large number of the muscles used in holding the trombone concentrating instead on the rear deltiods, subscapularis and the infraspinatus.
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BillO
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« Reply #5 on: Jul 22, 2017, 11:06AM »

Three minutes between reps is safer than thirty seconds. 
You mean between sets?  3 minutes is fine, but it will take a long time to run your exercise program that way.  30 seconds is sufficient.  What I do is group my exercises in 3s.  I'll find 3 exercises that target different muscle groups and do them in rotation without any rest between them.  For example I'll do a set of rear deltoid raises, then a set of shrugs then a set of reverse forearm curls, then repeat the sequence 2 more times.  That gives roughly 2 minutes rest for each muscle group and allows me to finish my workout without wasting too much time.

If your exercise goal is to build muscle, like a bodybuilder, you'll run exercises with huge weight until muscle failure.  In these cases you'll want to wait 3 minutes between sets, but for endurance, mobility and overall good tone, more reps of lighter weight with shorter rests are the way to go.  If you find 30 seconds is not enough to clear the lactic acid and 'burn' becomes excessive go to 45 seconds, or try the 3 exercise grouping I mentioned above.
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harrison.t.reed
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« Reply #6 on: Jul 22, 2017, 03:40PM »

30 eh?

You'll find out. There will come a time when exercise (strength and flexibility especially) will be non-negotiable.

oh, I hear you. The ones I gave are very very basic, for injured people. Doing more functional and aggressive exercise that works those areas is far better, especially as we all age.

I randomly injured my hip 5 months ago and I'm still recovering. That kind of thing never happened to me 6 years ago.
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"My technique is as good as Initial D"
T-396A - Griego 1C
88HTCL - Griego 1C
36H - DE XT105, C+, D Alto Shank
3B/F Silversonic - Griego 1A ss
pBone (with Yellow bell for bright tone)
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« Reply #7 on: Jul 23, 2017, 05:36AM »

Dan Hine posted some exercises earlier this year.  I've begun doing this and it's made a world of difference for me.

http://tromboneforum.org/index.php/topic,99712.msg1192147.html#msg1192147

--Andy in OKC
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