local hero
Competitors
Getbig V
Gender: 
Posts: 5104
......RULE BRITANIA......
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« on: September 21, 2013, 01:13:49 AM » |
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as ive mentioned millions of times ive had long running shoulder issues.. now there almost back on track, so i'll share some thing that have helped me on the way..
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TEAM NATURAL YATES
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Donny
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« Reply #1 on: September 21, 2013, 01:35:32 AM » |
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as ive mentioned millions of times ive had long running shoulder issues.. now there almost back on track, so i'll share some thing that have helped me on the way..
good idea... |
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chris-a
Getbig III
Posts: 460
fundamentalist atheist - guns + religion don't mix
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« Reply #2 on: October 07, 2013, 09:49:59 AM » |
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as ive mentioned millions of times ive had long running shoulder issues.. now there almost back on track, so i'll share some thing that have helped me on the way..
come on then! |
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Wolfox
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« Reply #3 on: October 08, 2013, 02:56:13 AM » |
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I do YTLWs before benching. I actually do them in the middle of my warm up sets. 2.5lbers is good enough weight. It stretches your chest and shoulders while activating those scapula muscles needed for healthy shoulders while pressing. They really saved my shoulders. Couldn't bench without them. Just remember to keep your back muscles retracted while benching and you should be good to go. |
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wild willie
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« Reply #4 on: October 30, 2013, 06:42:27 AM » |
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as ive mentioned millions of times ive had long running shoulder issues.. now there almost back on track, so i'll share some thing that have helped me on the way..
? |
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Borracho
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« Reply #5 on: November 01, 2013, 05:32:15 AM » |
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local hero sure knows how to keep the gang in suspense...
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dj181
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« Reply #6 on: November 02, 2013, 03:10:08 AM » |
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this   |
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WOOO
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« Reply #7 on: November 02, 2013, 06:09:13 AM » |
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i just ensure that i get a stretch in a hot shower afterwards... then if they still feel sore/tight i will ice them down
but since i moved to more full body style training in general i haven't had any joint issues
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trapz101
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« Reply #8 on: November 02, 2013, 07:24:53 AM » |
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this nice pecs development on that guy |
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dj181
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« Reply #9 on: November 02, 2013, 07:37:26 AM » |
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nice pecs development on that guy
lol and he's got pretty damn good wheels as well  |
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local hero
Competitors
Getbig V
Gender:
Posts: 5104
......RULE BRITANIA......
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« Reply #10 on: November 02, 2013, 09:15:22 AM » |
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i started this and totaly forgot about it...
ok, heres my little rehab routine... plus a few movements that seem to keep things healthy..
1st off, buy resistance bands... they work so much better for external/internal rotations, i see people using dumbels and cringe at the form and weight used..
2nd off... use less weight on everything generally, youd be surprised how better you feel.. i used to be a total hardcore HIT guy, now im happy pumping away with a moderate weight for a few sets
external rotations with band 3 x 20, internal rotations 3 x 20( arms at right angle, jammed into body)
door way stretches ( arm at right angle, pressure applied to forearm, hold stretch for 5/10 secs )
scapular rows 3 x 15 ( use cable row set on highest level, very moderate weight,row into upper chest area, wide overhand grip, hold squeeze )
scapular presses 3 x 15 ( either from press up position or on dip bars )
i have also used broomshank stretches in the past, they do help improve flexibility but can be servere depending on how sore the injured area is..
ive also found stopping overhead pressing helps alot, changing my form on rear delt db laterals also, so im letting my shoulder blades fully stretch and contract at the top ( helps to use less weight and keep arms at more of an angle )
check your posture, if you walk around slouched, with your shoulders forward your asking for trouble.. its sounds gay, but try and walk with your chest forward, shoulders back
starting chest workouts with a pump.. a few sets of pressups against the db rack realy squeezing those pecs together and getting the blood going
set your chest position and keep it fixed, expanded rib cage etc... also use less weight and stop the movement when you can no longer hold that form
dont use severe angles for any of your chest movements,,, keep it to a slight incline or decline
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TEAM NATURAL YATES
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local hero
Competitors
Getbig V
Gender:
Posts: 5104
......RULE BRITANIA......
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« Reply #11 on: November 02, 2013, 09:32:55 AM » |
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when it comes to drugs and supps..
obviously test/decca/gh will make things feel better and may heal thing up a little, but more thn likely they will just mask the pain until it becomes unbearable
things ive found that dont work
glucosamine, chondroitin , msn, alfrutrop etc etc... utter garbage and drain on your wallet
what i did find mildly helpfull was cissus, the stronger extract, obviously ice packs, ibuprofen
getting sports massages to help loosen up all the knots in your lats, shoulders, traps, pecs etc
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TEAM NATURAL YATES
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anabolichalo
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« Reply #12 on: November 07, 2013, 05:57:39 PM » |
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the key is proper form and keeping the ego in check when loading weight to the bar
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WOOO
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« Reply #13 on: November 08, 2013, 02:18:13 AM » |
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the key is proper form and keeping the ego in check when loading weight to the bar
jesus christ.... a reasonable post from anabolihalo? did hell freeze over? |
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