[slab_happy]

Any suggestions for some rehab/prehab exercises I can do with light dumbbells. I got as far as shoulder presses (are these useful?) but could do with three more.

Depends what "light" means relative to your strength, and if there's anything in particular you want to rehab, but possibilities might include:

side-lying external rotations
Is, Ys and Ts (if you can find a bench or something else suitable to lie on)
wrist curls, reverse wrist curls
windmills
Turkish get-ups -- they're more fun with a kettlebell, but still pretty fun with a dumbbell; great for shoulder stability
Zottman curls (my secret weapon for helping ward off elbow tendonitis, because they give you an eccentric reverse curl on the way down)
halos

[lagerstarfish]

An hour gentle surfskating Tesco park and ride carpark. Suboptimal conditions.
A good start to the year.

[lukeyboy]

Parkrun with brother-in-law this morn, good start to the year. Cleared out the remaining Christmas leftovers from the fridge, though still going on the homemade mince pies, too good not to.

Aim to start a week's trial at the independent crossfit-style gym my wife goes to, in the next day or so, with the aim of working on the gaps left by climbing and running and just feeling stronger/healthier overall.

[Fiend]

2 hours raking and shovelling scree in a quarry. Tiring. Elbow rehab.

[Mostly_Inanimate_Beans]

10k run
finger rehab

[slab_happy]

30 minutes "run" (for anyone who has not heard me whining about this, this is intervals of walking and very slow jogging; I am very very bad at running and I resent every single thing about this, but I am trying to sort out my blood pressure and also I have to concede that it's mildly good for my mental health).
30 minutes miscellaneous stretching and yoga.
30 minutes shoulder and back exercises.

[Mike Tyson]

Hey up UKB!

I’ve been absent from these pages for quite some time, but Sharkathon 2024 seems like a perfect reason to resurface. I’ve got fatter, weaker, and not climbed for an age, so not much to lose really. We had a 2 hour ramble today to start the year, so day 1 complete. I also kept off the sauce from the middle of October until Christmas Day, so I’ll be hopping back on the wagon for a good while again now too.

[dunnyg]

I'm in. 30 mins of something every day. Bonus points for physio related business and minus points for eating choss. Hopefully lose some training weight.

Day 1
Finger physio (5 mins)
Morning walk (20 mins, bonus sun)
Ilkley moor walk (hour ish)
Choss eaten: Much
Weight 79.6 kg (!)

[shark]

Weighed in at 168.0lbs this morning. Looking to chisel that down

Day 1 Hangs at home then Tor to work on Bens Roof finishing with a dog walk down and back up Water Cum Jolly.

[Duma]

1. fell at the first hurdle, hungover and miserable weather not even enough of a walk or stretching to count. Lets try again today...

[Dingdong]

Day 1. 6k walk from redmires to stanage edge, short board sesh at Jules’ and then some light stretching before bed

[Wellsy]

Day 1: Overhead Squat for 5 with bar, 30kgs, 40kgs. Front Squat for 5 with 50, 60, 70kgs. Backsquat for 5 with 80, 90, 100kgs. Power Cleans up to 60 working on technique.

Day 2: Hour and a half at the Hanger. Skin pretty knackered and pulling muscles a bit spent, keen for a day of nothing too intense soon.

[stone]

Any suggestions for some rehab/prehab exercises I can do with light dumbbells. I got as far as shoulder presses (are these useful?) but could do with three more.

Have you seen this video?

Thanks for the reminder for me to do this stuff (and everyone else's suggested exercises too).

[Wellsy]

Shoulder presses always make them feel strong imo

Shoulder rotations are great too

[monkoffunk]

Alright here we go!

Baseline weight 86.1kg.
Highest ever been and can’t be accounted for with muscle mass! Think this is the first time been technically overweight. For context was 71.6 at absolute minimum peri Fighting Torque ascent.

Day 1. Not best self in the morning. Walk down to beach, swim in the sea. Not for very long! Walk back carrying the toddler up zig zags. Restarted elbow physio to try avoid injury now pain free. Pronator teres rotations. Yoga to take up to probably 30 mins total!

[shark]

Weighed in at 168.0lbs this morning. Looking to chisel that down

Day 1 Hangs at home then Tor to work on Bens Roof finishing with a dog walk down and back up Water Cum Jolly.

Day 2 A few hangs and fingertip pull ups. Foot-on one arm undercut locks on edge. Foot off one arm undercut locks on bar. Leg presses on counterweight pulley. Assisted one arm undercut locks on edge with pulley. Few goes foot on campus laddering. Easy auto belay at Foundry

Not looking forward to walking or jogging in the rain tomorrow

[lagerstarfish]

Day 2

Two hours snowboarding at Castleford with the family. I have reached the point where I notice how much kinder a soft board is on my joints. Today I was riding a stiff board.

[James Malloch]

Day 1
3x3 pull-ups and then board session

Day 2
5x3 pull-ups with baby in sling
5x5 push-ups with baby in sling
25 mins walk-run

[Fiend]

1 - was yesterday
2 - Indoor bouldering @ The Depot. Full stretching session.

[AJM]

I'm in. Shoulder rehab & aerobic base fitness the main priorities.

December
26 - 4km walk with in-laws and children, plus a rehab session
27 - 30mins of stretching and a few sets of pushups. I am not flexible.
28 - portable fingerboard, giving the fingers a bit of exercise
29 - 1.5km potter with parents and children, plus rehab
30 - another fingerboard session. Wasn’t as good as Thursday but still tried hard.
31 - light stretching

January
1 - there was a very brief window of sunshine, so I shuffled round the park for a bit. 5km in about 32m. I don’t really do cardio!
2 - 1-on-1-off in the board. Feeling a bit fitter than previous sessions on it.

[Mostly_Inanimate_Beans]

2. Foundry. Mobility and some light fingerboarding followed by blowing something in my finger , suspect A3 pulley. Poor start to 2024.

[webbo]

1st set of on 2 hour ride, hit a pothole and punctured replaced inner tube only to find I couldn’t get my pump to work. So had to be rescued. 1 hr 6 mins riding.
2nd hip and shoulders rehab 10 mins. 50 problems on board 1 hr 45 mins.

[Duma]

1. fell at the first hurdle, hungover and miserable weather not even enough of a walk or stretching to count. Lets try again today...

2. 90 min bouldering

[slab_happy]

25 minutes walk, 25 minutes more walk (in the course of getting to and from bus stops).

50 minutes standing in the freezing rain at a bus stop while a bus failed to show up, which I recognize is not exercise but which I feel should somehow count for something.

Assorted elbow rehab exercises, because before the New Year I finally, finally managed to get back to doing enough to make my tendons object.

[Fiend]

Forgot to post this for moral support to all Shark Club victims / inmates.