G
GrassFed
Member
- Sep 18, 2010
- 78
- 7
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..
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.
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.