I need to take a complete day off today.

Yesterday i ran a slow 5km (30 minutes) thinking that it would be enough rest for my aches. It wasnt, i am still so sore today. Ill take today off and then tomorrow i will go for a run and do some weights at home. Im thinking 50 pull ups are too many for me at the moment, even though they were band assisted.

Bob, thanks for the email, i have printed it out and i will read it later today.

I finished reading the shoulder book last night and spent 20 minutes going through the exercises. In my opinion they are awesome. At the moment i will focus on the stretching and eventually i will incorporate the weights. After i stretched last night, my shoulder was feeling relief, i am amazed at the lack of mobility in my shoulder and the difference between the 2. You take your time with the stretches, and start with holding for only 5-10 seconds, then over time build up to holding for 60-90 seconds.

I will take a video of the limited movement and then compare in a couple of weeks, that way i will see the progress.

Today, i have finally had enough of my shoulder. We were just out looking for a pull up stand, so we had to check out the different ones. I could not even hang on my body weight without pain. I have been blogging about the pain for a while now, and its time to do something about it.

I have goals with being able to do overhead squats and kipping, if i want to be able to do these i need to have my shoulder pain free. I have been looking around on the internet and today i found a great program. It covers exercises to strengthen your shoulder/ rotator cuff / traps and also stretching exercises.

Im going to read it tonight and let you know, so far i just had a quick flick through and it seems to have the answers that im looking for. It is basically a 6 week program, he shows you the order to do the exercises and how many days of the week, reps etc . The stretching exercises are also laid out this way. They look simple enough to add to the end of your workout.

Shoulder Pain