#exercises for the rotator cuff

[mumblesplash]

started actually lifting weights for the first time a little over 3 weeks ago and my biceps are already getting in the way of how i normally wash my hair chat am i some kind of freak be honest

[lady-sci]

I've been enjoying those ballet for absolute beginners videos that went around a while ago, doing a lesson and then the combinations only video 2-3 times until I feel like I get it. But wow are they doing a number on my youtube recommendations 😂

they're definitely making me realize how weak my right calf/leg has gotten and I think will help me build that back up. And probably also help with balance on that side which has been an issue for a while. I'm enjoying the amount of control that I need to have and it's making me pay closer attention to what my body is doing the rest of the time.

[clowndensation]

have you guys heard of this stretching shit? kinda goes off...

[shamebats]

From the OP: "If you sit at a desk or stare at your phone all day, this is for you. Here's how to undo the damage: - Banded Chin Tucks - Strengthen your neck flexors and fight forward head posture - Banded Pull-Aparts - Target your rotator cuff and improve shoulder stability - Banded Abduction - Activate the midline of your scapula for better posture - Lateral Deltoid Raises - Build shoulder stability and control - Banded Up-and-Overs – Boost scapular mobility and range of motion These simple banded drills will help you stand taller, move better, and feel stronger - even after hours at a desk."

Some of these are the same or similar to the exercises my physical therapist taught me.

[jointandmuscularpain]

Effective Rotator Cuff Exercises for Strengthening and Injury Prevention

The rotator cuff is a group of muscles and tendons that play a crucial role in stabilizing and moving your shoulder joint. Whether you’re an athlete, office worker, or someone recovering from shoulder injury, incorporating rotator cuff exercises into your routine is essential for maintaining shoulder health and preventing injuries.

Why Are Rotator Cuff Exercises Important?

The rotator cuff muscles are small but vital, helping with the range of motion and stability of your shoulder. Without proper strength and flexibility in these muscles, you may experience:

Shoulder pain: Weak or tight rotator cuff muscles are more prone to injury, leading to pain and discomfort.

Reduced mobility: A weak rotator cuff can limit your shoulder’s range of motion, affecting your ability to perform daily activities or sports movements.

Injury risk: Strengthening your rotator cuff can prevent common shoulder injuries such as tendonitis, tears, and impingements.

Best Rotator Cuff Exercises

To improve the strength and flexibility of your rotator cuff, incorporate the following exercises into your workout routine. These exercises can help you build resilience, reduce pain, and maintain shoulder health.

1. External Rotations with a Resistance Band

This exercise targets the infraspinatus and teres minor muscles of the rotator cuff, which are responsible for external rotation of the shoulder.

How to perform:

Attach a resistance band to a stable object at waist height.

Stand sideways to the anchor point, holding the band with your outside hand.

Keep your elbow bent at a 90-degree angle and tucked against your side.

Slowly pull the band outward, rotating your arm externally while keeping your elbow in place.

Return to the starting position and repeat for 10–12 reps on each side.

2. Internal Rotations with a Resistance Band

Internal rotations strengthen the subscapularis muscle, which is responsible for internal shoulder rotation.

How to perform:

Attach a resistance band to a stable object at waist height.

Stand sideways to the anchor point, holding the band with your inside hand.

Keep your elbow bent at a 90-degree angle, tucked against your side.

Pull the band toward your body, rotating your shoulder inward.

Slowly return to the starting position and repeat for 10–12 reps on each side.

3. Lateral Raises

This exercise strengthens the deltoid and supraspinatus muscles, helping with shoulder stabilization and mobility.

How to perform:

Stand with your feet shoulder-width apart, holding a pair of light dumbbells at your sides.

With a slight bend in your elbows, lift your arms out to the sides until they reach shoulder height.

Lower your arms back down slowly and repeat for 10–12 reps.

4. Prone Arm Raises (Y and T Raises)

This exercise targets multiple rotator cuff muscles and helps improve shoulder stability and posture.

How to perform:

Lie face down on a bench or exercise mat with your arms hanging straight down.

For Y raises, lift your arms at a 45-degree angle above your head (forming a “Y” shape) and squeeze your shoulder blades together.

For T raises, lift your arms directly out to your sides (forming a “T” shape) while engaging your upper back muscles.

Hold each position for a second, then slowly lower your arms back down. Perform 8–10 reps for each movement.

5. Scapular Retraction with Resistance Band

This exercise focuses on strengthening the muscles that support the rotator cuff and stabilize the shoulder blades.

How to perform:

Hold a resistance band with both hands, arms extended in front of you at shoulder height.

Pull the band apart, squeezing your shoulder blades together as you bring your arms out to the sides.

Slowly return to the starting position and repeat for 12–15 reps.

Tips for Safe and Effective Rotator Cuff Training

Start with light resistance: The rotator cuff muscles are relatively small, so using light weights or resistance bands is usually sufficient to start. Gradually increase resistance as you build strength.

Focus on form: Proper form is crucial for targeting the correct muscles and avoiding injury. Keep your movements slow and controlled throughout each exercise.

Consistency is key: Incorporating rotator cuff exercises into your routine 2–3 times per week can help improve strength and flexibility over time.

Consult a professional: If you’re recovering from a shoulder injury, it’s important to consult a physical therapist or healthcare provider before starting any exercise program.

Preventing Rotator Cuff Injuries

Along with regular exercise, practicing good posture and proper shoulder mechanics can help prevent rotator cuff injuries. Avoid repetitive overhead movements without proper warm-up and stretching, especially if you’re involved in sports or physical labor.

Conclusion

Strengthening your rotator cuff through targeted exercises is essential for maintaining shoulder health, improving mobility, and preventing injuries. Whether you’re an athlete or recovering from a shoulder issue, these rotator cuff exercises will help you build strength and resilience for long-term shoulder function.

[benchsmartphysio]

Effective Rotator Cuff Exercises for Strengthening and Injury Prevention

The rotator cuff is a group of muscles and tendons that play a crucial role in stabilizing and moving your shoulder joint. Whether you’re an athlete, office worker, or someone recovering from shoulder injury, incorporating rotator cuff exercises into your routine is essential for maintaining shoulder health and preventing injuries.

Why Are Rotator Cuff Exercises Important?

The rotator cuff muscles are small but vital, helping with the range of motion and stability of your shoulder. Without proper strength and flexibility in these muscles, you may experience:

Shoulder pain: Weak or tight rotator cuff muscles are more prone to injury, leading to pain and discomfort.

Reduced mobility: A weak rotator cuff can limit your shoulder’s range of motion, affecting your ability to perform daily activities or sports movements.

Injury risk: Strengthening your rotator cuff can prevent common shoulder injuries such as tendonitis, tears, and impingements.

Best Rotator Cuff Exercises

To improve the strength and flexibility of your rotator cuff, incorporate the following exercises into your workout routine. These exercises can help you build resilience, reduce pain, and maintain shoulder health.

1. External Rotations with a Resistance Band

This exercise targets the infraspinatus and teres minor muscles of the rotator cuff, which are responsible for external rotation of the shoulder.

How to perform:

Attach a resistance band to a stable object at waist height.

Stand sideways to the anchor point, holding the band with your outside hand.

Keep your elbow bent at a 90-degree angle and tucked against your side.

Slowly pull the band outward, rotating your arm externally while keeping your elbow in place.

Return to the starting position and repeat for 10–12 reps on each side.

2. Internal Rotations with a Resistance Band

Internal rotations strengthen the subscapularis muscle, which is responsible for internal shoulder rotation.

How to perform:

Attach a resistance band to a stable object at waist height.

Stand sideways to the anchor point, holding the band with your inside hand.

Keep your elbow bent at a 90-degree angle, tucked against your side.

Pull the band toward your body, rotating your shoulder inward.

Slowly return to the starting position and repeat for 10–12 reps on each side.

3. Lateral Raises

This exercise strengthens the deltoid and supraspinatus muscles, helping with shoulder stabilization and mobility.

How to perform:

Stand with your feet shoulder-width apart, holding a pair of light dumbbells at your sides.

With a slight bend in your elbows, lift your arms out to the sides until they reach shoulder height.

Lower your arms back down slowly and repeat for 10–12 reps.

4. Prone Arm Raises (Y and T Raises)

This exercise targets multiple rotator cuff muscles and helps improve shoulder stability and posture.

How to perform:

Lie face down on a bench or exercise mat with your arms hanging straight down.

For Y raises, lift your arms at a 45-degree angle above your head (forming a “Y” shape) and squeeze your shoulder blades together.

For T raises, lift your arms directly out to your sides (forming a “T” shape) while engaging your upper back muscles.

Hold each position for a second, then slowly lower your arms back down. Perform 8–10 reps for each movement.

5. Scapular Retraction with Resistance Band

This exercise focuses on strengthening the muscles that support the rotator cuff and stabilize the shoulder blades.

How to perform:

Hold a resistance band with both hands, arms extended in front of you at shoulder height.

Pull the band apart, squeezing your shoulder blades together as you bring your arms out to the sides.

Slowly return to the starting position and repeat for 12–15 reps.

Tips for Safe and Effective Rotator Cuff Training

Start with light resistance: The rotator cuff muscles are relatively small, so using light weights or resistance bands is usually sufficient to start. Gradually increase resistance as you build strength.

Focus on form: Proper form is crucial for targeting the correct muscles and avoiding injury. Keep your movements slow and controlled throughout each exercise.

Consistency is key: Incorporating rotator cuff exercises into your routine 2–3 times per week can help improve strength and flexibility over time.

Consult a professional: If you’re recovering from a shoulder injury, it’s important to consult a physical therapist or healthcare provider before starting any exercise program.

Preventing Rotator Cuff Injuries

Along with regular exercise, practicing good posture and proper shoulder mechanics can help prevent rotator cuff injuries. Avoid repetitive overhead movements without proper warm-up and stretching, especially if you’re involved in sports or physical labor.

Conclusion

Strengthening your rotator cuff through targeted exercises is essential for maintaining shoulder health, improving mobility, and preventing injuries. Whether you’re an athlete or recovering from a shoulder issue, these rotator cuff exercises will help you build strength and resilience for long-term shoulder function.

[varnikha4211]

Rotator Cuff Injury: Symptoms, Treatment & Exercises

Uncover the causes of rotator cuff injury and its symptoms and treatment here. Book your consultation now for a solution.

[physicaltherapistsnyc]

 Physical therapy for Rotator cuff

The rotator cuff is a group of muscles that support the shoulder with motions overhead and out to the side. The rotator cuff can be injured in a few different ways, and in some cases surgery can be required. The reason why this is a common area to have an injury on, is the mechanics of the shoulder, prioritizing mobility and degrees of freedom to be able to move, rather than stability. The…

[traindaly]

3 Essential Shoulder Exercises for Swimmers

The demands of competitive swimming require robust shoulder mobility, endurance, and power. The repetitive motions of the competitive strokes can stress the shoulder complex, emphasizing the need for well-rounded strength training outside the pool. Here, we discuss three crucial shoulder exercises that every swimmer should incorporate into their regimen.

Prone Trap Raises with Dumbbells on Incline Bench

How to:

Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down.

Neutral spine and neck.

With palms facing down like you are swimming, raise the dumbbells laterally to shoulder height. Imagine your shoulder blades moving first, followed by the arms.

Lower them slowly back to the starting position and repeat.

Benefits:

Scapular Stability: The lower trapezius muscle, which this exercise targets, plays a significant role in upward rotation of the shoulder blade. For swimmers, enhanced upward rotation can lead to better overhead position during strokes and decreased risk of swimmers shoulder related injuries.

Improved Muscular Balance: The repetitive strokes and patterns of swimming can sometimes lead to muscular imbalances. This exercise promotes the opposite motion, countering potential muscular imbalances

Injury Prevention: Regularly strengthening the trapezius muscles, posterior shoulder, can reduce the risk of common overuse injuries in swimmers, like swimmer’s shoulder.

2. Prone External Rotation Overhead Reach with Weight Plates on an Incline Bench

How to:

Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down.

Keep the neck neutral.

With palms facing down like you are swimming, raise the dumbbells laterally to shoulder height, squeezing the shoulder blades together.

Lower them slowly back to the starting position and repeat.

Benefits:

Scapular Stability: The trapezius muscle, which this exercise targets, plays a significant role in stabilizing the shoulder blades. For swimmers, enhanced scapular stability can lead to better arm positioning during strokes and decreased injury risk.

Improved Posture: Swimming can sometimes lead to a rounded shoulder posture. This exercise promotes the opposite motion, countering the forward-leaning position and promoting better posture.

Injury Prevention: Regularly strengthening the upper trapezius can reduce the risk of common overuse injuries in swimmers, like swimmer’s shoulder.

Prone External Rotation Overhead Reach with Weight Plates on an Incline Bench

How to:

Lie face down on an incline bench holding a light weight plate in each hand, elbows bent at 90 degrees.

Keeping your elbows bent, begin by externally rotating the shoulders, lifting your hands to the ceiling, then press the weight forward in a Y-formation.

Return to the starting position and repeat.

Benefits:

Full Shoulder Activation: This exercise demands multiple shoulder movements: external rotation and overhead reach. This combination activates various muscle groups, enhancing overall shoulder strength and endurance.

Enhanced Mobility: The overhead reach improves range of motion and strengthens the shoulder muscles in a manner similar to the arm’s overhead motion during the competitive swimming strokes. This can lead to improved stroke efficiency.

Rotator Cuff Health: The external rotation component strengthens the small but essential rotator cuff muscles, which are crucial for shoulder health and function in swimmers, particularly countering and improving the internal rotation of a high-elbow catch.

3. Dynamic Downward Dog from an All Fours Quadruped Position

How to:

Start on all fours in a tabletop position with wrists aligned under shoulders and knees under hips.

Push through your hands and lift your hips up and back, straightening your legs and arms to form an inverted V or a downward dog position.

Return to the quadruped position and repeat.

Benefits:

Shoulder and Spine Mobility: Transitioning between these two positions promotes upward rotation of the shoulder blade improving overhead position, and mobility of the hips, and ankles.

Enhanced Proprioception: This exercise challenges body awareness and control, which is crucial for perfecting swimming techniques and coordination.

Core Activation: The dynamic motion between the two positions engages the core, teaching swimmers to activate their core muscles during strokes for better stability and power

Swimming is a comprehensive sport that necessitates specific training to enhance performance and reduce injury risk. Incorporating these three shoulder exercises can offer swimmers a robust and balanced shoulder complex, ensuring they're not only powerful in the water but also protecting their shoulders for the long haul.

Remember always to consult a coach familiar with swimming mechanics and complimentary dryland exercises before starting any new exercise regimen. Proper technique in the water, and strength in the gym is paramount to developing strong resilient shoulders for a lifetime of swimming!

[frownyalfred]

Listennnnn, I need some Batfleck headcanons, please. Thank you 🫡

This man is too overhated :/ I still think he was an amazing Bruce (and Batman), and I wish we had seen more of him. Dare I say, Jeremy Irons' Alfred is one of my favorite interpretations ever. Loved him in BvS. Specially scenes with him and Bruce.

Started going grey at 32

He and Alfred jog around the Manor property together for exercise

He’s a functional alcoholic but only in between his cases / big missions. Otherwise he’s 100% sober for peak physical performance.

The kind of Batman who beat up criminals for even looking at Robin, much less making a joke about hurting him.

Darker, grittier and more pessimistic even before he lost Robin. He didn’t trust anyone beyond Alfred, and it took years for him to warm up to Robin (Dick or Jason, depends on if you go off Snyder lol)

Every single inch of property and every cent he owns goes to Alfred immediately upon his death. This is an expectation, not a worse case scenario.

Most of his failsafes are a complex series of satellite uploads and then explosives. Soooooo many explosives under that lake.

Sustains on an insane amount of calories per day (see my protein post)

So big/massive that the Bane matchup in this universe was much more balanced (he didn’t get his back broken but absolutely got beaten up)

On that note: breaking his bones doesn’t stop him, it just makes him more angry (this is a man who pulled a knife out of his own rotator cuff to stab someone with)

GCPD doesn’t just fear him because they’re corrupt, they fear his brand (he has a bad habit of branding cops who betray innocents right in the face)

Once spent ten or so days pit fighting in the Narrows for intel and actually won minor fame as a brawler

Alfred has slapped him awake on more than one occasion so that Bruce can help move himself (he weighs too much for Alfred to even try moving)

Alfred never left him or the lake house because he made a promise to Martha that he would always watch over Bruce

Jim Gordon respects and fears him in equal amounts. He watched what happened after Robin’s death and just shook his head.

The acid burn on his shoulder is from the Joker taunting him for being too pretty after unmasking him and threatening to burn his face off.

[nomie-11]

Like Flying

masterlist!

synopsis: when your partner suddenly drops out with an injury, the best replacement is a pink haired girl, and surprise, you're gay!

pairings: teen!figure skater!vi x figure skater!reader

Time to Nationals: 5 months, 0 weeks, 0 days

The grin on your coach's face was downright evil. She was clearly enjoying your suffering as your panicked eyes darted between her and the girl with bright pink hair next to her. 

“As I was saying,” Mel continued, her arms crossed in front of her chest. “This is Vi, she’s your partner for the time being.” 

Your jaw dropped, furiously shaking your head. 

“No. No way!” You fervently denied. “Does she even know how to do a lift? What happened to Jayce! Nationals is in five months, that’s not nearly enough time to get used to a new partner!”

Coach Mel just grinned a little wider. “Jayce tore his rotator cuff and is out for the rest of the season. Vi is your best bet at hitting nationals with a bang, and she’s looking to switch from solo free skate to duos, so this will be beneficial for the both of you.”

You opened your mouth to argue—Vi looked like she belonged in a punk rock band, not on the ice. And she hasn’t skated duos yet? She wasn’t even in skating clothes, for god’s sake. She was wearing ripped jeans and cargo boots!

“Ah!” Mel interrupted before you can even get a word out. “Save your complaints for someone who wants to listen to them. Vi knows how to do the tricks you need her to know. Stretch and get on the ice.” 

With a suppressed groan and the hardest urge you’ve ever had to roll your eyes, you just nodded and muttered a quick “yes, ma’am,” before slipping off your skate guards and stepping onto the rink. 

You tugged at the sleeves of your practice jacket, trying to channel your irritation into something other than glaring at the infuriatingly calm figure strolling toward the rink. Vi, as it turned out, wasn’t a total beginning, but her whole vibe screamed chaos in a way that didn’t mesh with the precision and discipline you lived for in skating. 

Your coach clapped her hands sharply, breaking you from your thoughts. “Alright, warm up together. Start with some side-by-side moves, then work on synchronization.” 

Vi smirked as she stepped onto the ice, her movements fluid and confident, her combat boots and jeans swapped for training clothes and a pair of beat up skates. “Don’t worry, Princess,” she drawled, her tone teasing. “I promise not to drop you.” 

You bristled, your cheeks heating. “Let’s see if you can even keep up.” 

—---------------------------------

Time to Nationals: 4 months, 3 weeks, 4 days. 

The first week was an exercise in frustration and patience. Vi was strong—absurdly so—but her timing was off, and her edges weren’t as clean as yours. During a particularly rough attempt at a pairs lift, she lost her balance and stumbled, sending you tumbling into her arms. 

“See?” she quipped, catching you and holding you upright with ease. “Didn’t drop you.”

You shoved her away, your face burning. “Try harder next time.” 

—------------------------------

Time to Nationals: 4 months, 1 week, 2 days

It wasn’t all bad, though. By the third week of working together, you had gotten used to each other’s patterns. Vi’s lifts had become sharper, her footwork more fluid next to yours, and you became more trusting. You hadn’t yet attempted what had once been your and Jayce’s signature move—a death spiral—but she was tossing you up into the air easier and easier with every practice. 

“You’re not bad at this,” you admitted grudgingly after practice, laying back on the ice, both of you completely spent and sweaty after hours of relentless conditioning as per Mel’s orders. 

Vi grinned, her chest heaving beside you on the ice. “Was that a compliment?”

“Don’t get used to it.” 

—----------------------------------

Time to Nationals: 3 months, 2 weeks, 3 days

As the time passed, you couldn’t deny the chemistry you two shared on the ice. Twist lifts became effortless, your bodies moving more in sync than you and Jayce ever had, as if you’d been partners for years. The adrenaline from landing a perfect throw jump or pair lift had you grinning uncontrollably, and Vi’s smile was just as infectious. 

After one particularly rough session, the two of you were stretching in the locker room, the soft lights casting a warm glow over your features as you pressed yourself further onto the mat by your locker. Tilting your head upwards, you matched her gaze, and Vi reached out, tucking a stray strand of hair from your bun behind your ear. 

“You’ve got talent, Princess,” she said softly, smiling up from her impressive split. “Don’t let anyone tell you otherwise.” 

Your heart fluttered, and you shoved the feeling down with practiced ease. “Don’t get all sappy on me now.” 

—---------------------------------

Time to Nationals: 2 months, 1 week, 6 days

The problem wasn’t just that Vi was good at skating—no, that wasn’t a problem at all. It was the way she made you laugh when you were frustrated, the way she caught you effortlessly during lifts, the way her hand lingered on your waist a fraction too long. But every time your thoughts strayed into dangerous territories, you stomped them down, reminding yourself that you didn’t like her that way. 

It was during an off-ice practice that it all came crashing down. You and Vi were practicing a star lift, a trick you had never managed to nail on the ice, with her hands firmly planted on your waist, until she finally managed to let go, holding her arm out in a position that finally had Mel happy. 

She held you up there for one second, then another, then another, until you had been up in the air for a full minute, every muscle in your entire body tense and poised, until you rolled down into the dismount, firmly held in her arms. 

When she set you down, she grinned. “Told you I wouldn’t drop you.” 

You stared at her, heartbeat loud in your ears. “I—I never doubted you,” you stammered, your denial crumbling. 

Her faze softened, and for the first time, you saw something in her powder blue eyes that made your chest ache. “Good,” she murmured, her voice low. “Because I’ve got you. One the ice and off.” 

And that was when the realization hit you like a ton of bricks: you were falling for her. No, scratch that—you had fallen. You had fallen for a girl. 

—-----------------------------------

Time to Nationals: 1 month, 3 weeks, 1 day

It had started with little things. You’d forgotten the sequence of a spin, mistimed a jump that hadn’t been a problem in months, or pulled out a death spiral too early, sending you both crumbling to the ground. Mel’s sharp words and kind eyes would snap you out of your daze, and you’d brush it off as exhaustion. But the truth was gnawing at you, unrelenting: you couldn’t stop thinking about Vi. 

Her smile, the way she called you “Princess” with that infuriating smirk, the way she steadied you during the lifts like you weighed nothing. It was distracting. Worse, it was dangerous. 

You weren’t gay. You couldn’t be. That wasn’t part of the plan. You’d always pictured yourself skating at nationals, nailing every jump and spin with perfection, earning scholarships, and making your parents proud. Falling for your punk-rock skating partner?

Absolutely not on the agenda. 

—-----------------------------------

Time to Nationals: 1 month, 2 weeks, 2 days

It was during a waist lift—a move you’d done a hundred times before. Vi had lifted you easily, her hands firm on your waist as you extended your arms and prepared for the dismount. But your focus slipped—the way she was holding you, the way she was touching you—instead of planting your landing, you panicked, your legs tangling underneath you awkwardly. 

Vi tried to catch you, but the momentum was too much. You hit the ice hard, the breath knocked out of your lungs as you skidded across the smooth surface of the rink until you hit the barriers with a soft thud. 

“Whoa, whoa—hey!” Vi’s voice was panicked as she crouched beside you. “Are you okay? Did you hit your head? Talk to me.” 

Your chest heaved as tears pricked your eyes. It wasn’t just the fall—it was everything. The pressure, the confusion, the unbreakable weight of feelings you wouldn’t dare admit to yourself. 

“I—” Your words got caught in your chest as she lifted you to a sitting position, her grip underneath your shoulders gentle and strong. “I’m fine,” you choked out, but the tears spilled anyway. You pressed your hands to your face, your shoulders shaking as everything inside you came crashing down. 

And Vi didn’t say a single word. She just sat next to you on the cold hard ice as you sobbed until your ice time was up, and the hockey kids came in. 

—--------------------------

Time to Nationals: 1 month, 2 weeks, 1 day

You didn’t go into the rink the next day. You couldn’t. The thought of seeing Vi—of facing everything you were feeling—was too much. So you sat outside the rink instead, leaning against the cold concrete wall with your knees hugged to your chest. 

You told yourself that you were just taking a break, that you’d go inside in a minute. But hours passed, and you stayed rooted to the spot, lost in a whirlwind of thoughts. 

What if everyone found out? What would your parents say? What would Vi say? 

You heard footsteps before you saw her. Vi rounded the corner, her skate bag slung over one shoulder as her combat boots hit the pavement, already back in her casual clothes after practice. 

“You weren’t at practice,” she said simply, sitting down beside you. 

You didn’t respond, staring at the ground instead. 

She waited a beat before continuing. “You scared me yesterday, you know.” 

“I’m fine,” you muttered, but your voice cracked. 

“No, you're not.” Her tone was soft, but firm. “Talk to me.” 

You shook your head, the tears threatening to spill again. “I can’t.” 

“Why not?”

“Because you wou;dn’t understand!” The words burst out of you before you could stop them, your voice breaking. 

Vi was quiet for a moment. Then, she reached out, her fingers brushing against yours. “Try me.”

You looked at her then, really looked at her, and the weight of everything you’d been holding back threatened to crush you. “I—I don’t know what’s wrong with me,” you whispered. “I can’t think straight anymore. And you—you make it worse.” 

Vi blunked, her expression unreadable. “Worse how?” 

You swallowed hard, your hands trembling. “You make me feel things I’m not supposed to feel. I can’t—I’m not—”

“Gay?” She finished gently. 

You flinched, the words hitting you like a slap. “I don’t know,” you admitted, your voice small. “I’ve never felt like this before. And I don’t know what to do.” 

Vi exhaled slowly, her gaze trained on the pavement in front of the two of you. “First of all, there’s nothing wrong with you. Second… it’s okay to feel scared. I was, too, at first.”

You stared at her, your heart pounding. “You…?” 

She nodded, a faint smile tugging at her lips. “Yeah. It’s obvious, right? Took me a while to figure it out. But you don’t have to figure everything out right now. And you definitely don’t have to do it alone.” 

You didn’t say anything in return, but the weight in your chest eased just a little, her words wrapping around you like a lifeline. Maybe, it would be okay. 

—-------------------

Time to Nationals: 1 month, 1 week, 4 days

One chilly afternoon, Vi met you at the rink with an unusual entourage. Trailing behind her were two kids—a tiny girl with bright blue hair clutching a stuffed bunny, and a boy with white hair who tightly clutched Vi’s hand. 

“What’s this?” you asked, raising an eyebrow as Vi grinned at you. 

“Introducing my little sister, Powder, and her best friend, Ekko,” Vi said proudly, ruffling Powder’s hair. “They’ve been bugging me to let them skate for ages. Thought you might want to help me teach them. You know, something fun for a change.” 

Powder looked up at you with wide, hopeful blue eyes. “Vi says you’re the best skater ever. Can you show me how to twirl like a princess?” 

Your heart melted a little despite yourself. She was so cute. “Of course,” you said softly. 

What followed was a chaotic but heartwarming afternoon. Powder clung to your arms for dear life, while Ekko, full of bravado, tried to show off and immediately fell on his butt. Vi laughed so hard she almost toppled over herself, and even you couldn’t stop smiling as you guided Powder through her first shaky glide across the ice. 

By the end of the session, Powder declared you her “favorite princess,” and Ekko demanded a rematch against Vi on who could skate fastest. Vi leaned against the boards, watching with a soft smile. “Told you they’d grow on you.” 

“They’re not so bad,” you admitted, catching her eye. “Thanks for this.” 

“Anytime, Princes,” she said, her voice warm in a way that made your heart stutter. 

—---------------------------

Time to Nationals: 0 months, 3 weeks, 5 days

“Y/n,” one of your friends waved you over to the window of your physics classroom. “Who is she?” Your friend pointed down to Vi at the gate to your high school, her pink hair catching the late afternoon sunlight. 

“A friend.” You replied, a tad too rushed as you grabbed your papers from the desk and started to shove them into your backpack. “I’ve gotta get to practice, see you later?” 

Your friend nodded, not really making a motion to move from the windows. 

“Thank you Mr. Heimerdinger! I’ve got to run to my locker and head to the rink.” You called as you darted out of the door and down the hall to grab your skate bag. In less than a minute, your skate bag was slung over your right shoulder book bag over the left as you darted down the hallways down to the front gate. 

“What are you doing here?” you asked, your heart doing an involuntary little flip. 

“Thought I’d walk you to the rink,” she said, as though it were the most natural thing in the world. 

You blinked. “You know I can get there on my own, right?’ 

“Yeah, but where’s the fun in that?” she shot back, grabbing your school bag and slipping onto her own free shoulder. 

It became a routine after that. Every day, Vi would meet you after school, her presence an anchor that steadied you when your thoughts threatened to spiral again. She’d walk you to practice carrying your bag, and then, after you were both sweaty and exhausted, she’d walk you home, filling the air with her easy laughter and stories about Powder’s latest antics. 

One evening, as you stood on your porch, she paused before leaving. “Hey,” she said, her voice quieter than usual. “You’re doing better.” 

You swallowed the lump in your throat and managed a small smile, a bit of blush rising up to your cheeks. “Yeah, I guess I am. Thanks, Vi.” 

Her grin returned, but softer this time. “Anytime, Princess.”

—--------------------------

Time to Nationals: 0 months, 0 week, 6 days

It was seven days before nationals, and Mel had made it very clear you were to stick to your strict diet. No sugar, no junk, no exceptions.

“Let’s make this as easy on Vi as possible, okay?” She had said, and you responded with an eager ‘yes’ because you were an idiot in love. No sweets, no pastries, and absolutely no cupcakes. 

So naturally, Vi showed up at the rink with a cupcake. 

“Vi!” You hissed as she held it out to you, the scent of vanilla and frosting wafting through the air. “Are you trying to get me in trouble?” 

She smirked. “Relax. It’s just one cupcake. Besides, I figured you could use a little pick-me-up.” 

You hesitated, torn between guilt and the overwhelming urge to devour it. “I’m not supposed to—”

“Live a little,” she interrupted, her smirk softening into something gentler. “You’ve been working your ass off. You deserve this. I can handle you plus an extra cupcake.” 

With a sigh, you took the cupcake, breaking off a small piece and popping it into your mouth. It was perfect—sweet and comforting in a way you hadn’t realized you needed. 

“See?” Vi said, her eyes sparkling. “Was that so bad?” 

You rolled your eyes but couldn’t suppress your smile. “You’re impossible.” 

“You’re stuck with me anyways,” she quipped, leaning against the boards as she watched you eat. 

As you finished the last bite, you caught her gaze, and for a moment, the world seemed to shrink to just the two of you. “Thank you, Vi,” you said softly, meaning more than just the cupcake. 

“Always,” she replied, her voice low, and the warmth in her eyes made your chest ache in a way that was starting to feel almost familiar. 

—------------------------

Time to Nationals: 0 months, 0 weeks, 0 days

The crowd was still roaring, the lights unbearably bright as Vi lifted you up onto the top step of the podium and stepped up after you. Gold medals hung heavy around your necks, the ribbons digging into your sweat-damp skin, and bouquets of flowers rested in your trembling hands. 

You’d done it. 

Months of blood, sweat, and tears—of doubts and fears and broken-down days—had all led to this. Your free skate had been perfect, every lift effortless, every step breathtaking. The arena had held its breath as Vi spun you through the final move—a death spiral, her hands firm in yours, your head inches from the ice. And when the music ended, you both stood there, panting, clutching each other as the audience erupted into applause. 

Now, standing here under the harsh spotlight, you were supposed to be smiling. But all you could do was stare at Vi. Her pink hair was matted with sweat, her face flushed from exertion, but her eyes—those steady, warm eyes—were locked on yours. 

For a moment, it was just the two of you. The screaming crowd faded, the cameras didn’t exist, and the world slowed. 

You opened your mouth to say something—anything—but Vi was already moving. 

She cupped your face with her free hand, her palms cool against your overheated skin, and then she kissed you. 

It wasn’t rushed or hesitant. It was firm, certain—like she’d been waiting for this moment for forever. Her lips were soft against yours, and the weight of months of confusion and denial melted away in an instant. 

The crowd went silent for a split second before erupting into even louder cheers. Somewhere in the chaos, you heard gasps, whistles, and someone—probably Powder—yelling, “That’s my sister!” 

When Vi finally pulled back, her forehead rested against yours, and she was grinning so wide it was infectious. 

“You okay, Princess?” she whispered, her breath brushing against your lips. 

You let out a breathless laugh, tears pricking at the corners of your eyes. “I’m fantastic.” 

Around you, confetti rained down, flashed from cameras sparkled, and the world cheered for the two of you. But none of it mattered. 

Because here, on the top step of the podium, gold medal heavy on your chest and Vi’s hand in yours, you finally let yourself feel it—no fear, no hesitation, just her. 

And it felt like flying. 

this totally isnt based off of my own experience

If you enjoyed this one shot, please check out my other series!

[wings-of-ink]

Hello everyone!

(A quick note, this is tagged as mature due to the brief touch on spicy content for subscribers, but there's no real "mature" content below, it is just a list of warnings.) The warnings are typed with strikethrough in case you would rather skip this part.

I'm just stopping by to give you some broad updates on what is cooking on my side of the screen.

Chapter 6 is up to 86k words. I have a feeling it may end up the biggest yet. I have about six segments left to finish. The goal is to finish this for release to subscribers in July – take note that this is my personal goal and not a deadline. I am not setting a deadline because it sets me up for failure. There's substantial pressure when working toward a specific date and it will ultimately create more delays for me. If it goes up in July, subscribers will have it 30 days in advance of the public release. Saves will be broken – just expect this. Likely, hard saves will not work either. There will be substantial corrections in the previous chapters and added content in Chapter 5. Some coding will have also changed.

For June subscribers on Patreon and Ko-fi, Zahn is up to bat!

Crow Tier:  Expect a heartwarming story featuring Zahn (gender selectable). Posting date: 6/15

Raven Tier:  Expect a steamy and kinky exchange with Zahn (cis woman). Posting date: 6/15

Warnings/Menu:  Bondage of RO, consensual light rough play, overstimulation, light orgasm denial, squirting, optional content related to reproduction (if specific MC characteristics are chosen).

Note that if female Zahn does not tickle your fancy (as indicated by past polls, most have reported to prefer male), I have implemented a way to read the story that sort of "switches" MC and Zahn. You'd want to be comfortable reading you/your MC as a cis woman though.

Both Tiers:  My goal is to have another teaser project sample posted this month as well. I will post publicly when I know for sure if this will get done. It may be toward the end of the month.

If Chapter 6 is ready in July, there will be no extras posted, and the below* will be moved to the following month.

If Chapter 6 is not ready in July, *there will be a series of side stories posted for both tiers that are much shorter. The Crow Tier will likely get a few cute ones with the ROs and probably some world-building ones as well. The Raven Tier will get a series of spicy "quickies," each featuring a different RO. These will not be interactive or gender-selectable for either MC or the RO, but I will try to have a variety of content to tickle your fancy.

In Lunan News…

I celebrated my 10th wedding anniversary! My spouse and I have been together for over 15 years in total and I still haven't managed to scare him away (not for lack of trying either).

My shoulder is not better. I met with my doctor and after lots of poking and prodding and wiggling my arm around, we worked out a different set of stretches and exercises for me to try. I've also been given a couple medications. They are pretty sure my rotator cuff is slightly torn or very irritated. If I see no improvement with the new regiment in the next few weeks, the next step is a MRI to take a look. This could eventually mean surgery which I am NOT jazzed about in the slightest. I am hopeful, with the meds and the new stretches, I do feel a bit better already and can use my arm with less pain after stretching. The plus side is, this does not currently and should not impede my ability to write. Thank the stars for that because otherwise I would go insane.

Work is still being ridiculous. I may have to do more overtime this month, but hopefully just during one week and then I'm done completely (or I'll at least not have to do as much). Eventually, once things even out, I believe I will be able to fully open my Tumblr inbox and also go through more of the backlog I have there already (approximately mid July). However, they sent out a request for "anonymous" feedback and I happily gave them all the fucking feedback they could handle (professionally, of course). We'll see just how anonymous it is, I guess. Who knows – maybe I'll be job-hunting and writing full time before too long, lol.

Our kitties are doing great! Arlo is obsessed with reflecting light and now chatters at the ceiling in anticipation of sunlight coming through the windows. Miles likes to watch me sleep – a lot.

Since you made it this far, how about some teasers from subscriber extras and Chapter 6!?

Chapter 6 – "Tarot" Card Scene:

The tingle is back in our fingers, very light and almost tickling. Once the first card is down, the tingle returns so you place a second, and then a third. After the fourth card is down, the tingle stops. The reader gestures for you to then flip your first card. The card is upright, depicting a large platform in the middle, held up by the silhouette of a giant person. The platform contains several buildings atop it, like a prospering city. "The Architect," they begin. "A common card for readings on relationships and a good sign at that. You are a foundation, a safe place for a relationship to build and thrive. You support and shelter your loved one even if they do not understand the type of help they need or how much. If you or they have any unresolved feelings, it's important to address them soon or cracks in your foundation can ruin the entire structure."

Zahn spicy extra:

There are many things you love about Zahn, but chief among them is her willingness to play with you. She trusts you implicitly when you want to try new things, she instigates just as much. Even when things don't go very well, she laughs it off with you, always saying, 'At least we tried something new.' She's always there to laugh with you when it's awkward and never puts down your ideas or makes fun of your desires. So, for her birthday, you are going to love her as hard as you can.

I hope you are all safe and well. This year is flying by so fast. I can't believe it is already Pride Month (aka June)! I wish I would have had the time to compile some extras to celebrate, but that will need to wait until next year. Just remember that Pride is eternal. Nothing can take that away. Be safe as you celebrate and find joy in who you are.

Happy Pride, my loves. ^_^

[oonajaeadira]

where you been, adira?

Yes, I've been on here at least once a day just to scroll and take a few breaths, because it's... been a time.

I AM JOEL MILLER I'm currently working on a show that opens tonight. Hence the little extra breathing time this afternoong. (Normally I'm at the theater 4 hours a night, but the show is only 75 minutes, so I get a little more time to myself from here on out.) The SO and I are both in it though (it's his company), so it's nice to spend time with him on a project we both love.

It's a devised, modern retelling of Little Red Riding Hood, but set in 50s/60s Appalachia. There are no sets or props, we make everything with our bodies, including the 4-part harmony shape note singing and a few mountain folk songs I have to carry. It's a lot of physical work, but it's a beautiful show.

Red is a girl that grows up in a small mountain town. She has no parents, so spends time rotating between caretakers, and is told that her place is to stay at home and not go into the woods with the woodsmen. But she loves the woods and when she's a teenager, one of her adoptive fathers makes a move to assault her and she runs away into the woods.

There she meets a solitary woman (me), a grouchy root worker/conjurer with a past of her own (it's revealed that she had a daughter about Red's age that wandered off into the woods and died out there). The two have trouble getting along at first, but they end up healing each other.

I was explaining this to @grogusmum on a polo the other day and she said she basically said it out loud at the same time I did.... "so I'm/you're basically Joel."

Not me finding inspiration in the damnedest of places.

My costume, no lie, includes a green plaid flannel. With the sleeves rolled up.

.

MY HEART NEEDS FIXING I often get heart flip-flops, extra beats, that kind of thing. I went to a cardiologist about 6 or 7 years ago once when it went on for a whole week and they took an ultrasound and basically told me "less caffeine, more sleep, more exercise."

It still comes and goes, but clears up on its own.

Until this January.

When it lasted a whole month.

So I went to my doctor. They took blood and ran all the tests. They hooked me up on machines and slapped a 24/7 monitor on me. When the monitor results came back, I got a message from my doctor: "Go to Emergency Services. Today."

I spent that day, that night, and then next day in the ER, and @feathersandfoxtails can attest, that place is a little crazy, but ultimately everyone's really nice and took good care of me. I must have talked to 30 different doctors, RNs, residents, learning teams, including at least 5 cardiologists. I had 2 EKGs, 2 ultrasounds, a stress test, 5 different blood draws from an IV, and was monitored all night (you try sleeping when your blood pressure cuff goes off once an hour). And this week, baby had her first MRI, which I actually found rather relaxing.

The diagnosis is that I am not in any immediate danger of attack or failure, my pump is good and my heart structure is normal and healthy.

What I have is bad wiring that sends extra signals. It's probably been there from birth and is now just coming to light. So I'm on medication to keep my adrenaline low (so I don't faint--low possibility, but they're just being cautious) until mid-April. Then they're gonna go into my heart and burn away those bad wires. It's endoscopic (and I'l be awake on the table????), so I'll most likely be in and out in a 12 hour span. (They have to wait until my show closes because of the physical activity.)

Weirdly, I'm not stressed out about it. Everyone's been very kind and responsive, and I trust my care team explicitly. Modern medicine is fascinating and amazing; I am in good hands.

.

ALL THE OTHER STUFFINS ...is not exciting. It's onboarding this year's batch of 90+ artists to help produce all of their shows. It's reading 48 show proposal applications in a week's deadline and winnowing them down to 1/4 of that to help another organization to produce. It's writing 2 high-stakes recommendations for colleagues that are highly worthy of the fellowships they're applying for. Both the SO and I are in "show mode" which means the cleaning doesn't get done and the dog is often lonely so the house is a mess and Gordy is a bit more anxious than usual.

It will get easier after this weekend.

.

WHAT'S GOING ON AROUND TUMBLR It's heavy stuff out here. I want to iterate that I'm reading everything and I care very deeply and want to support. The last couple of weeks have been a lot. Forgive me if I need to process and don't have the energy to engage right at this moment. I love and support you all so much.

.

WRITING I'm officially on a writing break for a bit. I thought maybe I could catch some moments, but once I landed in the ER and we ran out of time in tech to do line work I said, nope, Adira, you rest. Rest so you can be ready when Joel comes back around...which will be the day after you step out of his shoes onstage and turn it over to P on the telly.

There's a lot to be excited for. And a lot more time to fandom around.

Give me a second and let me catch my (literal and metaphorical) breath. I'll come back around soon.

<3

[welldigger62]

A Foggy Start -

We are off to a foggy start this Wednesday. I am thinking this is because of all the rain we had yesterday. The fog is clearing off as I write this.

I like how this shot came out. You can see that it is foggy but there is still enough light to cast shadows on the lawn. I am planning on getting to the gym today. The pain in my left rotator cuff when I woke up served as a reminder of why I need to do maintenance exercises. I just passed birthday number seventy seven and it seems more things hurt every year. I will keep trying and fighting. 💪

We are going to have some days without rain now, so when the lawn dries out, I can start mowing.

Have a great Wednesday my friends. 😃

[thoughtportal]

To alleviate upper trapezius (upper trap) tightness, a multifaceted approach involving posture adjustment, increased shoulder and mid-back mobility, and rotator cuff strengthening is effective. This protocol targets the root causes of tightness rather than just the symptoms:

🔵 Posture Adjustment While Using Devices: 'Doomscrolling' or prolonged use of devices often leads to a forward head and rounded shoulders posture, straining the upper traps. Regularly adjusting your posture to align your ears over your shoulders, and keeping devices at eye level can significantly reduce this strain.

🔵 Increasing Shoulder and Mid-Back Mobility: Limited mobility in the shoulders and mid-back can place additional stress on the upper traps. Incorporating mobility exercises like the supine dowel flexion stretch, and kneeling mid back rotation will help improve your mobility.

🔵 Strengthening the Rotator Cuff: A strong rotator cuff provides better shoulder stability, which in turn decreases the compensatory tension often seen in the upper traps. Exercises like external rotations with a Db are very effective at strengthening those small stabilizers.

By addressing posture during screen use, enhancing shoulder and mid-back mobility, and strengthening the rotator cuff, this protocol aims not just at temporary relief but at a long-term solution for upper trap tightness. This comprehensive approach ensures a balanced development and reduced strain on the upper traps, leading to improved comfort and reduced risk of chronic tightness.

{source}

[sonic-takeover]

*Feeling absolutely diabolical today, I leave a few copies of Grave of the Fireflies on DVD on the bigass house living room coffee table.😈* Everyone likes Ghibli right? It's a beautiful film.

Ooh, I haven't seen this one yet! Looks neat. Oh, and it's Ghibli? Shads and I just watched Spirited Away, that one was really cool.

I haven't seen this movie either. We were planning to watch something tonight anyway. How about this, babe?

*Sonic grins at the petname* ...Ehehe~

Shush. I'm trying things. I didn't like that one.

Okaaayyy well I like it on you~ honey bunches~

No.

Okay well we should totally watch this tonight. It'll be fun!

*Amy walks in, chatting with Knuckles* Yeah, but if I swing from overhead, sometimes I pull a rotator cuff, and I really don't wanna do that again.

You should do more mobility exercises.

Can you show me some for- *she spots the DVDs and immediately chokes up, covering her mouth* ... No.... Not this... Anything but this.... THE BABY *She sobs and runs to find Metal*

........ What baby?

I.. do not know.

*Sonic shrugs*