United Brachial Plexus Network, Inc.

hello everyone, i just had a question concerning physical exercises that can improve my arms strength. i have been doing exercises all my life, however recently a bought a light dumbbell(3kg/6.6lb) and try to exercise with it to strengthen my shoulder the problem is i tend to use my momentum while pushing the dumbbell away from my body. my physical therapist told me that making short bursts to push the dumbbell (as opposed to more controlled slow movements) will shorten my muscles. so he suggested to me to do PNF(Proprioceptive neuromuscular Facilitation). it's a type of stretching that will improve range and strength too. anyone knows anything about that.

I do not know anything about the PNF but about the weight you are using and the movements, if you control to movement you will build the muscle up rather than using the momentum, thats not helping you really at all. Not sure how to explain it so it makes sense but controlled movements are much better for you! 6.6 lbs might be too much weight, try a smaller weight and control to movement, that will coordinate your muscles and should help you build up some strength.
Good luck!
Amy 20 years old ROBPI from MN

I have not heard of PNF either but agree that your own arm is actually the weight in motions you cannot do. I started using a 1# wt and when proficient in a movent that was controled I moved to a 3# wt and then a 5# wt. When I had accomplished this I moved to a new angle to increase the difficulty.