Shoulder Rehab

Back in October I was practicing doing a cat hang and managed to injure my shoulder (I’m 49). It is (was) a new move to me, so I was trying to build up a little strength and stamina by doing 3-4 sets of hanging for several seconds. I had also been doing dead hangs, not on the same days, and had run across a tutorial on proper pull up technique. So on this particular day I was hanging from the wall, and I thought perhaps my form was very good and that I should get my scapula pulled back and down. Upon doing so, I put too much stress on something in my shoulder joint and either pulled or impinged something.

Back when I was 25 or so I tore a rotator cuff, and this doesn’t feel the same. It hurts in a different place, there are many shoulder movements I am still able to do without discomfort, and the pain isn’t constant or as intense. I was able to go on my first caving adventure (Blowing Cave) in November without it really bothering me, but the last 4 weeks it seems to be getting worse. It hurts when I bend my elbow 90 degrees and externally rotate my arm. It doesn’t hurt to adduct my arm, but it really hurts to have my arm bent 90 degrees in shoulder adduction and then try to externally rotate my arm back behind my head. It feels the same way when I try to reach behind my back and scratch the opposite shoulder blade.

I spent the better part of today trying to self-diagnose it, and have come to the conclusion that it is either the infraspinatus or subscapularis, and either tendonitis or impingement. If I forcefully contract my shoulder blades (scapula) together and then perform the painful movements, it doesn’t hurt as bad.

I’m going to do a few very light strengthening exercises using those exact movements, but I will use very limited range of motion and 1-2 pound weights if any. I will also work on strengthening the other scapula muscles (think seated row and seated row with pulley at face level using a rope), some scapula mobility movements (thank you GMB), a specific rehab movement I found using centration and stabilization of the rotator cuff (https://www.youtube.com/watch?v=WfyN1F0HCBk), and working the shoulder muscles I can that don’t cause any discomfort.

Have a Great Day!

Lubimûr

Growth

Health Relationships Passion Growth Contribution

I am an explorer and adventurer; I am done sleepwalking through life. The work life I have been living was chosen for me by the world, I did not choose it myself. The world has no desire to see me maximize my true potential, the potential God built into my design when He created my blueprint. Doing the work I love – the work I was designed to do – is the surest way to make the impact I was uniquely designed to make.

I am done sleepwalking through life. Jesus came and started a revolution, and in no way do I feel like I have been doing anything to advance it. In fact, I barely feel like I have been a part of the revolution at all. If I have been a part of it, I have played an extremely anemic role in it. To set people free is to set them free from as many of the tyrannies as possible. The freedom of our rebellious life must entice people to want to undertake the oppression and hardship they will more than likely face once they join up and become a believer. Our joy must be apparent; our freedom from fear, our trust in God, our hope must all be of such caliber that it is alluring, enticing. Yes being set free from the tyranny of sin is enough – more than enough – and by far the most important thing to be freed from, yet there is still so much more left on the table after that point. The joy of our Lord is our strength; right now! Not after we’ve gone to be with Him. Right now!

I am done sleepwalking through life. This isn’t about being happy, although there will be times when that is the case, it’s about being passionate. There will be suck tasks, but those are just some of the means, not the entirety of it all. There will be an end in sight, it won’t be a perpetual suck. When pursuing a passion you can say “yeah this sucks, but who cares, the rest of the time this is so rocking!”

I am done sleepwalking through life. From this point forward I am living intentionally. From this point forward I am becoming fully human

– I have gotten out my old Tony Robbins series and started the first disc

– I have joined Live your Legend and downloaded the guides

– I am currently working on updating my linked in profile

– I am changing my approach to exercise by foregoing “working out” and incorporating more intentional, natural movements into my daily activity

– I am sitting less and moving more

– I am restricting sugar

– I have all but eliminated grains

– I am being more intentional about trying to connect with other men and building a community/tribe (no man is an island)

– I am saying yes to more things, even if it means neglecting certain chores

– and on and on and on

“I have learned, that if one advances confidently in the direction of his dreams, and endeavors to live the life he has imagined, he will meet with a success unexpected in common hours.” – Henry David Thoreau

Mystery “oily” spots on clothes after washing

I (may) have finally found a solution to the weird oily spots that will mysteriously appear on some cotton shirts at some point during the clothes washing process. Some shirts it was low enough that I could hide it by tucking in my shirt, on some shirts it was very faint on a darker color and not that noticeable. Sometimes it would be one spot, sometimes it would be five. They ranged in size from the size of a pencil eraser to slightly bigger than a quarter. A couple of weeks ago I washed one of my nicest waffle-weave shirts that I really like (because it is such a cool color, and it fits my build like shirts are supposed to), and it was covered in these spots. I mean can’t wear it in public covered.

I’ve done extensive research over the years on what could be causing these weird stains to appear after washing them and have never found a definitive answer. I heard it blamed on fabric softener, dryer sheets, too much detergent, something greasy on my shirt before washing, etc. ad nauseam, but no one had any real solution. I stopped using Downy, stopped using dryer sheets, cleaned my washer using the bleach and hot water approach (a good thing to do for regular maintenance, BTW. See below for instructions on how to do this), all to no avail. I am going camping and caving in a couple of weeks and just figured I’d use this shirt as my caving shirt since it wouldn’t matter if I got it permanently stained since it was basically trash anyway. I really struggled with this idea though.

So this past weekend as I’m mentally preparing my caving checklist and lamenting the loss of my cool shirt, I remembered something that I’d read only once, I can’t remember where, and thought I’d give it a try. Low and behold it worked! What was the solution? I took a bar of basic soap and dry rubbed it into the spots, then threw it into the wash with some other clothes. I’m still amazed at how well it worked.

Now, I have only tried it on this one particular item, but it had several spots of varying size and “intensity” (or obviousness), and this trick took them all out. I am so happy because this shirt is one that I really like, and is one of my newer shirts. The thought of relegating it to a work-in-the-yard shirt was very disheartening. Now I need to go through my closet and see if I still have any of the others that this has happened to.

Have a Great Day!

Man Vs Suburb

Don’t Put Off Until Tomorrow What You Can Buy Today

I want to go ahead and say it one more time, not only so I am unquestionably on record as saying it, but also because it is imminent.  There is no avoiding or escaping it. The greatest threat that we face to our lifestyle, freedom, and resilience is the rising cost of things. I don’t even know if I should keep calling it inflation. That term has been saddled with so much baggage that I don’t think it makes sense to most people. Couple that with the current accepted definition – which most people accept or buy into – and saying it almost doesn’t convey what it is you are actually trying to say/identify; it almost doesn’t make your point.

You know my trip into minimalism and my recent post about why I’ve begun washing clothes less; you know I believe keeping costs low, rational and to a minimum is a necessary part of the Opt Out strategy because spending less means getting out of debt slavery sooner, and it also means more money to either save or apply toward some sort of asset or physical property.  Buying the things now that are going to serve us and last as we move forward into the future is an investment in that future.  The fewer expenses we are saddled with going forward, the more flexibility we have in the decisions we make regarding our own lives.

All that to say I bought some Fruit of the Loom t-shirts about a month ago from amazon, I had to buy a 4 pack which was $12.46. That’s $3.12/shirt. I received them, I’ve worn each one at least twice, and they are typical Fruit of the Loom t-shirts. I buy these to wear under my work shirts so I don’t have to wash the work shirts so often (see recent Laundry post). These t-shirts are colored rather than white.  There is a charcoal grey, a greenish blue, a blueish green, and a black. The colored t-shirts provide more resiliency than the all white ones for a couple of reasons: the white ones absorb body oil, sweat, and environmental stains that start to be noticeable on white t-shirts very quickly – even though they are freshly washed, so they won’t look dirty when they are in fact clean.

Also, they are more versatile. One morning when getting ready for work my oldest asked with her attitude, “why would you wear a light grey t-shirt with black pants and a blue sweater? Couldn’t you have worn one that either matched your pants or your shirt?

The answer was actually “no”. All I had were white t-shirts – 9 of them, 6 large which were too big and 3 medium which fit but got worn the most so therefore were beginning to show discoloration– and one new, light grey Levi’s t-shirt, the one to which she was referring.  That got me to thinking.  Why do I have all these white t-shirts?  They get dingy so fast and there is nothing short of bleaching them to get them to look truly clean, Which means they need to be replaced before the have actually outlived their usefulness.  They are also boring and so freaking conservative, exactly the kind of thing a cubicle clone would wear.  I decided to try and find some alternative, even if it meant more grey t-shirts.  That’s when I saw that Haynes and Fruit of the Loom had t-shirts in colors.

This turned out to be one of the quality purchases I keep going on and on about.

Keep in mind that it was literally one month ago-4 weeks, because the point of this cute little story is that the price went up today to just over $14.99. Still a good price, I’m going to order another 4 pack on payday. But it validates my point about buying quality now rather than later because going from 3.12 per shirt to 3.75 per shirt may only be 63 cents, 2.53 per pack, chump change in real dollars, but it represents a 17% increase. You’re not going to hear about those kinds of price percentage increases when the talking heads are talking about inflation. I can go a long time without a new xbox or flat screen tv, but clothes are most definitely a necessity by my definition of necessity, along with eggs and ground beef. These are the items that are skyrocketing percentage wise.

If you look at it from a strictly Real Dollar vantage point, heck yeah I can swing $2.53 per pack more. But next year it could be another $2.50, and so on. Every little $5 and $10 increase in price may seem insignificant, but if it represents an increase in price of 17% each time it goes up, you have to weigh that against your annual raise of 2%-3% per year, assuming it only increases in cost once per year. The cost of that item outstrips you’re your buying power increase by 15%. Do some math and stretch that out over 10 years. In terms of buying power you are essentially paying the corporation that employees you for the joy of working for them.

Spending Money I Don’t Have

I just can’t keep waking up feeling like this. Every morning I wake up feeling like I used to when I was lifting heavy every day. It’s mainly my back, and secondarily my butt and legs. I am yawning as I type this. The solution that has sprung to mind is to replace my 14 year old mattress. I’ve hated it since we bought it, it’s too dang soft. But since I really can’t afford a new, quality mattress, I am going to spend the money on a memory foam topper to see if that helps. If it doesn’t, then I am going to lay it directly on the box springs to see how that goes. If it is better, then I will most likely take the plunge and by the 4 inch topper to combine with the 2 inch I am going to buy today and just use that as a replacement.

I really don’t want to spend the money, considering how desperately I want to free myself from the rat race. I have determined that my greatest chance of success in this endeavor will be to be able to live on half of what I make now. That means paying off all the debt that I can, and the sooner the better. Same goes for retirement, I have realized that I don’t have a truly actionable plan in place to retire (whatever that word means), and I have accepted that it will not happen unintentionally, so I must begin saving toward that goal and putting into place systems that support that goal. This brings me back to seriously reduced spending.

But I would rather be happy and at peace than free. I don’t think that is possible for the type of person I am, I need to be free to be happy, but my point remains. I can’t focus on doing the hard thing if I am lacking the resolve or mental fortitude to do the hard thing, to make the hard choices, or to do proper analysis of situations and opportunities that may arise. Waking up feeling well rested goes a long way toward keeping my mind strong and agile. I also need to be physically refreshed to continue vegetable gardening and planting trees for food as well as shade (lower electric bills dontcha know). Hence a new mattress of some sort seems to be a necessity. I might as well do it now as opposed to later, since everything is getting more expensive, and pay increases are becoming a joke – borderline insulting even. Invest in any assets or personal property now if you can, and get something that is going to really last so you can push off replacing it as long as possible.