dead hangs, powell raises, any external rotation movement, something for lower traps, something for serratus, lots of rowing and vertical pressing
/thread
I had a stinger a few years ago. Now I have no pain. I did tons of stretches worked on my mobility and very light excercises to strengthen muscles. Also avoid the gym for a few weeks to let it heal. Use ice,heat. And massages
Dislocated left shoulder 4 years. Still cant bench more than 17kg db's, my rotator cuff muscles work overtime to stabilize the joint so they tire prematurely. Lost 20% strength on push exercises. Meh, could be worse.
Been prone to pinching and subsequent inflammation all my life, happened again when I just started lifting 2 months ago. Also popped and cracked like an old man's.
Fixed the posture, started doing deadhangs and OHP. The difference is dramatic, no pain so far and way less creaking.
The following warm up. Before every upper body/bench press session:
4 x 20 lat pulldown or cable row
4 x 20 tricep pushdown
4 x 20 dumbell bench press
At the end of the workout, do facepulls or rear delt flies. This will condition you like you wouldnt believe and warms up your joints very well. Reality is, if you wanna keep lifting a long time, you might as well get used to lifting like you're already injured or in your mid 40s right now. Stay ahead of the game.
t. 29 y/o lifting since 16, no shoulder injury, been benching 225lbs+ for double digit reps for almost 12 years now
oh forgot to add:
Dumbell pullovers
Underrated for muscle development. Godly for building stability on the bench. Also its a wonderful stretch on the shoulder and almost therapeutic for the joint (especially if you do OHP)
Op here. just tried some of the exercises you guys have said in the garage gym. maybe it's placebo but my shoulder feels so much fucking better than this morning. i was yelping trying to wash my other arm in the shower last night
>Reality is, if you wanna keep lifting a long time, you might as well get used to lifting like you're already injured or in your mid 40s right now
yeah im realizing this now like a retard. injuries waste so much more time than even the slowest progress and you want to kys yourself the whole time
> yeah im realizing this now like a retard. injuries waste so much more time than even the slowest progress and you want to kys yourself the whole time
Whats wrong with your shoulder?
Is it a tear or just pain due to impingement?
>Whats wrong with your shoulder?
not 100%sure I dont have a diagnosis. it is a nagging pain in the front of my shoulder kind of near my chest. it gets sharp sometimes when raising my arm over my head or doing a fly motion
Supinated front raises. Use either bands or super light weight (I've never gone above 10lbs) and do 3 or 4 sets of a million. Slow and controlled reps. I've only ever seen one other random old internet post mention this before and it cured my shoulder problem almost instantly. Other than that, is right on the money with the whole train like you're already injured sort of thing. I've permanently added supinated front raises and cable rear delt flies to every single workout.
dead hangs, powell raises, any external rotation movement, something for lower traps, something for serratus, lots of rowing and vertical pressing
/thread
I had a stinger a few years ago. Now I have no pain. I did tons of stretches worked on my mobility and very light excercises to strengthen muscles. Also avoid the gym for a few weeks to let it heal. Use ice,heat. And massages
Dislocated left shoulder 4 years. Still cant bench more than 17kg db's, my rotator cuff muscles work overtime to stabilize the joint so they tire prematurely. Lost 20% strength on push exercises. Meh, could be worse.
Hurt my shoulder years ago ego lifting on bench. Doing this daily has helped so much, no more pain and greater flexibility than ever.
This is what I did and I do these everyday now to warm up on rings
tendons don't "fix" fucking idiot
they aren't muscles
Tendons can be strengthened just like muscles, they just take longer to adapt.
these are the people giving advice on IST
this place is done.
rear delt work, dead hangs
I have an injury from years ago but still kinda impedes my movement. Don't injure your shoulders bros.
Been prone to pinching and subsequent inflammation all my life, happened again when I just started lifting 2 months ago. Also popped and cracked like an old man's.
Fixed the posture, started doing deadhangs and OHP. The difference is dramatic, no pain so far and way less creaking.
Bpc-157 and tb500
The following warm up. Before every upper body/bench press session:
4 x 20 lat pulldown or cable row
4 x 20 tricep pushdown
4 x 20 dumbell bench press
At the end of the workout, do facepulls or rear delt flies. This will condition you like you wouldnt believe and warms up your joints very well. Reality is, if you wanna keep lifting a long time, you might as well get used to lifting like you're already injured or in your mid 40s right now. Stay ahead of the game.
t. 29 y/o lifting since 16, no shoulder injury, been benching 225lbs+ for double digit reps for almost 12 years now
oh forgot to add:
Dumbell pullovers
Underrated for muscle development. Godly for building stability on the bench. Also its a wonderful stretch on the shoulder and almost therapeutic for the joint (especially if you do OHP)
Op here. just tried some of the exercises you guys have said in the garage gym. maybe it's placebo but my shoulder feels so much fucking better than this morning. i was yelping trying to wash my other arm in the shower last night
>Reality is, if you wanna keep lifting a long time, you might as well get used to lifting like you're already injured or in your mid 40s right now
yeah im realizing this now like a retard. injuries waste so much more time than even the slowest progress and you want to kys yourself the whole time
> yeah im realizing this now like a retard. injuries waste so much more time than even the slowest progress and you want to kys yourself the whole time
Whats wrong with your shoulder?
Is it a tear or just pain due to impingement?
>Whats wrong with your shoulder?
not 100%sure I dont have a diagnosis. it is a nagging pain in the front of my shoulder kind of near my chest. it gets sharp sometimes when raising my arm over my head or doing a fly motion
What other nuggets of wisdom do you have from your 12 years of exp?
Supinated front raises. Use either bands or super light weight (I've never gone above 10lbs) and do 3 or 4 sets of a million. Slow and controlled reps. I've only ever seen one other random old internet post mention this before and it cured my shoulder problem almost instantly. Other than that, is right on the money with the whole train like you're already injured sort of thing. I've permanently added supinated front raises and cable rear delt flies to every single workout.
I fixed mine by toughing through the pain and doing 20x jumping jacks with 10 lb weights in each hand twice a day. Ignore the pain and build tissue.
I stopped lifting heavy.
Stretch
Warm up with the empty bar
Dont lift like a retard
Stretch
Just do pullups,deadhangs and mitary press(with barbell) for a year ,you would fix it
YouTube this: physical therapy impinged shoulder fix. Then be amazed.
This video has a lot of good info despite the title only focusing on one thing
Forgot the fucking video