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Author Topic: shot rotator cuffs  (Read 991 times)
galeniko
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« on: February 06, 2013, 08:16:42 PM »

v
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Borracho
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« Reply #1 on: February 06, 2013, 08:31:37 PM »

My left shoulder has been acting up too more than usual so I took a week off from the gym. Got diagnosed with shoulder tendonitis so I'm doing some physiotherapy and I think it's helped but we'll see when I get back to lifting some actual weight. I got a book with a lot of good exercises you should start doing if you're not doing any yet...

Here take a look....

http://www.irongarmx.net/Articles/7_minute_rotator_cuff_solution.pdf

Also ice them in the morning and before bed...15 minutes should be good.







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WOOO
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« Reply #2 on: February 07, 2013, 03:42:47 AM »

What do your warm ups or pre exhaust sets look like?
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Donny
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« Reply #3 on: February 07, 2013, 03:50:55 AM »

My left shoulder has been acting up too more than usual so I took a week off from the gym. Got diagnosed with shoulder tendonitis so I'm doing some physiotherapy and I think it's helped but we'll see when I get back to lifting some actual weight. I got a book with a lot of good exercises you should start doing if you're not doing any yet...

Here take a look....

http://www.irongarmx.net/Articles/7_minute_rotator_cuff_solution.pdf

Also ice them in the morning and before bed...15 minutes should be good.








a good read thanks for posting..
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Borracho
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« Reply #4 on: February 07, 2013, 07:56:54 AM »

a good read thanks for posting..

It's funny when people see me do these exercises at the gym they're wondering wtf?

Not enough people put any importance into keeping this joint healthy.
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Donny
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« Reply #5 on: February 07, 2013, 10:12:53 AM »

look after your shoulders Brother...
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WOOO
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« Reply #6 on: February 07, 2013, 10:27:37 AM »

for chest?

bit butterfly machine, pump up the arms, 3 sets of high reps bench and then i slowly increase weight.


being very carefull overall.

in the younger days, id come to the gym dead cold and start with 100lbs skull crushers, until it went bad once for my elbows, very careful ever since.

thanks for that.i was once diagnosed with borderline gout, this was terrible, but went away, had to follow some diet from doctor to get rid of it.

for me, it was usualy the left shoulder, but now the right one is even worse Lips sealed

flat bench and incline dont go well anymore.

itll be flies and decline for a while i guess


Sounds decent. Have you tried a complete pre-exhaust before hitting heavier presses? You may not be able to handle the same peak load but the peak contraction may end up being just as good.
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« Reply #7 on: February 07, 2013, 06:20:43 PM »

i tend to think along the same lines... for example i will never give up the dealift... but now i do them at the END of my back/chest day, sets of 10-20, stiff legged.... i still finish with a set at 4 plates for 10... but i'm sure i could go heavier if i kicked off the workout with deads... i just worry about the risks


yes, thats wath i settle with usualy.

the heavy benching days are definitely numbered.

even if it feels ok during the workout, it wont feel remotely ok the next day.

enough is enough.

age is setting in, gotta accept that.

i got friends who couldnt get over that and they all have torn pecs.
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prizm
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« Reply #8 on: February 08, 2013, 01:20:44 AM »

External rotation, internal rotation, scapular retraction, serratus activation, rotator cuff etc. warmup: <a href="http://www.youtube.com/watch?v=235RWW0Ih9Y" target="_blank">http://www.youtube.com/watch?v=235RWW0Ih9Y</a>

Cracking the Rotator Cuff Conundrum: http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/cracking_the_rotator_cuff_conundrum

Lacrosse ball to roll out the bicep/tricep/upper back/pec/lats. Stretch pec and lats afterwards for 60 seconds each. Do this before doing the shoulder warmup above and even on off days. Feeding slack and keeping the tissues "unclogged" in that area helps a lot over time.

Shoulder Savers part 1-3:

http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_i
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_ii
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_iii

avoid anything that hurts for awhile etc and work around it. I couldn't do flat bench at all, but incline, a few machines, and incline dumbbell presses were pain free. How do you feel doing DB press variations?

In the end, fixing rotator issues for myself was all about getting optimal lower trap/scapular rectraction and activation + finding optimal grip width on pressing exercises + lots of soft tissue work and always using a warmup like the one above before every session regardless of what I was training that day.

Hope something in there helps, g.
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