How to build upper body strength - highly sensitive neck, shoulders & wrists

[TheEuropaHotel]

I am #blessed with really sensitive shoulders, wrists, hands and neck.

I am trying to build strength in my upper body but everything ends up with me being in pain (not the nice, oh I've had a good workout pain - actual pain) the next day.

I don't know why this is. I do have an accessory bone in one hand and possibly in the other, so think it may be to do with that.

So far I've tried yoga (I can only do hands free yoga or chair yoga without pain), very light dumbbells and wuss planks on my knees, wall press ups etc.

Has anyone else had a similar issue and could you please advise if you found a good arm exercise which didn't cause pain?

Thanks 💐

I would try reformer Pilates - it’s not going to build as much strength as weight training but sounds a better place to start for you.

Before you do that, see a good physio, who can confirm that’s a good idea and recommend some remedial exercises.

This is unusual so you do need professional advice

Swimming is really supportive of your body.

I am very similar. I need to stretch a lot before any exercise and then do lots of little and often things. When I do a full session in the gym or whatever it absolutely kills me for a few days. My legs are absolutely fine and get the normal sort of aches you do from exercise but my neck and arms have shooting pains.

I have a hypermobile neck and find that a lot of shoulder / upper back / upper arm work can lead to pain for various reasons. It means I really need to work on neck strength / shoulder mobility without aggravating it. I would recommend a couple of sessions with a personal trainer who is a former dancer and has Pilates training as well as PT / strength training. If you have the money to throw at it - reformer Pilates in small group sessions (5 or fewer people). The combination of dancer training and anatomy knowledge in a trainer has worked wonders for me (vs the standard issue gym bros who have left me injured)

Thanks all! Glad to read it isn't just me!

I will see a physio I think. I'm on holiday at the moment and was wondering about gp when i get back...but I feel a bit stupid calling the gp and saying "it hurts when I do exercise", to which they might say "maybe you're just really unfit" 😂 . But private physio sounds OK. I am insured.

I'm not unfit in my legs - it is just my upper body.

Swimming aggravates it too - I can only do breast stroke properly and it hurts like hell if I do more than a few lengths.

I probably don't stretch enough before and after exercise tbf...I didn't always have this problem as I think the weakness was there but youth was on my side. I'm 40 now and have noticed it so much more since I turned 40 😩

How are you after gardening, housework or DIY ?

Maybe use very light weights? Or a physio, they give you special resistance bands that are light.

Fine! It's very strange