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 Shoulder injury prevention
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| Author | Topic: Shoulder injury prevention |
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devrimbal Amateur Bodybuilder (Total posts: 34) |
posted February 09, 2000 12:03 PM
  
Allrighty, Let's share people DOs and DON'Ts of shoulder related exercises. ------------------ IP: Logged |
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christian918 Amateur Bodybuilder (Total posts: 15) |
posted February 09, 2000 12:07 PM
This probably isn't the most creative answer you'll get, but the basic 2 suggestions I would have are: good form on each rep and a good spotter. stay big, Christian IP: Logged |
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Texas Guns Amateur Bodybuilder (Total posts: 11) |
posted February 09, 2000 12:13 PM
I am experiencing pain in my frontal delts after doing a hard chest workout. My chest has healed from the soreness, but my shoulders still feel like the muscle has pulled away from the bone. Is this just a muscle trying to heal or have I really injured something. It makes my other workouts difficult to do. Help please! IP: Logged |
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2Thick Pro Bodybuilder (Total posts: 168) |
posted February 09, 2000 12:13 PM
Because I had a rotary cuff injury a few years back, I always begin my workouts with shoulder streches and warm-ups. The warm up that I always do to prevent injury is lying on my side on the bench with my elbow resting on my side am my arms in a right angle. I use light weight and with my palms facing down at all times, raise my arm (while keeping the right angle at the elbow) and warm up the shoulder and cuff. I haven't had any problems with my shoulder for a long time. Jon ------------------ IP: Logged |
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2Thick Pro Bodybuilder (Total posts: 168) |
posted February 09, 2000 12:17 PM
Texas Guns, If you did any type of incline bench, you may have really worked your front delts harder than they are used to. I think you should give it a few days to feel better. If there is actual pain the next time you work out, then go talk to a trainer or your doctor (but he will probabaly just give you a pain killer). Basically, if you can move your arms without too much pain, then you will be alright. Jon ------------------ IP: Logged |
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christian918 Amateur Bodybuilder (Total posts: 15) |
posted February 09, 2000 12:18 PM
great point 2thick, sorry I forgot that one, STRETCH! stay big, Christian IP: Logged |
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filtheboss Amateur Bodybuilder (Total posts: 44) |
posted February 09, 2000 12:24 PM
ANOTHER POSSIBLE ANSWER COULD BE TO BEGIN, LIGHTWEIGHT ARM RAISES SAY WITH 5 OR 10 LBS AND GET A SLIGHT PUMP FIRST AND DO THIS OFTEN YOU SEE THE ARM AND SHOULDER AREA HAVE VERY LITTLE SUPPORT SPECIALLY IN THE AREA WHERE THE BONE INSERTS INTO THE SHOULDER SO YOU NEED TO BUILD THE MUSCLES THERE AND MAKE SURE YOUR BACK IS PEGGED TO THE BENCH WHEN YOU BENCH. WARM UPS ARE REALLY IMPORTANT.
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Adonis Pro Bodybuilder (Total posts: 140) |
posted February 09, 2000 12:50 PM
If you have any material on open chain and close chain exercises, read them, helps with the kenesiology <spelling> of these movements and joints. As a rule of thumb, I never do behind the kneck shoulder presses or lat pulls behind the kneck, and i am espescially careful with up right rows. I have had injury and pain in both shoulders, and by adjusting my movements and range of motion on these exercises, i have not had to have surgery, and pain has stopped. IP: Logged |
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E2 Pro Bodybuilder (Total posts: 437) |
posted February 09, 2000 12:50 PM
I had shoulder sugury several years ago, and now shoulder warm ups are religion to me. What i've found is that when stretching/warming up my shoulders i must do it dynamically. If i do any static stretching by the end of my workout my shoudlers are absolutly useless. I do a good, 10-15 minute warm up on my shoulders, including the external rotations that 2Thick was talking about. E2 IP: Logged |
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Bigmephisto Amateur Bodybuilder (Total posts: 65) |
posted February 09, 2000 12:52 PM
Although this does not relate directly to shoulder exercises it is an important tecnique that everyone should be using. When bench pressing, stop going all the way down. Thats right! I'm advocating a partial range of motion. The old practice of touching the bar to your chest is an out dated practice that is actually dangerous for your shoulder. Here is why... As you lower the bar in a benching or incline bench exercise we all know that stress is placed on the chest, delts, and triceps. What most people dont take into consideration is basic leverage. As the bar nears the chest, and the upper arm travels past paralell with the torso, stress begins to come off of the pecks, and be exponentialy placed on the delts. This can result in tendon tears, shoulder seperations, and nerve impingement in the shoulder. This is also the point at wich pec tears occur. To prevent all of these potential risks you only need to follow 2 simple guidelines. 2. Stop your pressing motion 2-3 inches from your chest. This will prevent bouncing and will further take the delts out of the pressing motion. I challenge anyone who doubts this technique to try it for one or two workouts. I firmly believe that you will see an increase in your good form bench press weights, and will experiance new levels of pec development in just a short time, all while reducing existing shoulder pain, and at the same time lowering risk of future injury. IP: Logged |
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E2 Pro Bodybuilder (Total posts: 437) |
posted February 09, 2000 01:34 PM
Bigmephisto i use that technique not out of choice but necessity, otherwise my shoulders hurt like hell, and i can't give up benching E2 IP: Logged |
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MattTheSkywalker Pro Bodybuilder (Total posts: 122) |
posted February 09, 2000 02:19 PM
BigM, I use that technique as well - same as E2 - due to pain. I have seen good pec growth and a lot less JOINT soreness after workouts. Shoulder warmups are a must - it makes a huge difference. Also I do a lot of dumbbell work on chest day, and if I do behind the neck shoulder presses I don't go all the wya down - I just go to where my upper arms are parallel to the floor. Later Matt IP: Logged |
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devrimbal Amateur Bodybuilder (Total posts: 34) |
posted February 09, 2000 02:22 PM
Yes, body building is great and you have to push your limits to make better gains, but we tend to get carried away and forget about the real cause (better physique and fitness) if you cross that fine line its like stepping on an anti-tank mine. If the purpose is to develop a better physique doing so without self destructing is important. Thanks for the contris, keep them comin'. BUMP! ------------------ IP: Logged |
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Dr.Atlas Amateur Bodybuilder (Total posts: 38) |
posted February 09, 2000 08:52 PM
It is always good to warm up and then stretch. Follow BigM's fine advice about the bench press. Same with chest dips, don't go down as far as possible. Don't ever do any kind of lift behind the neck, pull down or military press. Humans were not built for that. With military press, draw an imaginary line through your ears and don't take the weights (I recommend dumbells over barbell) past that line. We tend to give our upper traps plenty of work, but we often neglect our lower traps (as far as BBs "neglect" any body part). The lower traps along with serratus anterior form important "force couples" required for good motion and stability of the shoulder girdle. Front raises place a lot of stress on the joint, so I don't recommend those. Both stretch and strengthen your external rotator muscles; ER lifts should be done in scaption to prevent impingements and such. Scaption is, um, when you put your arm out to the side at 90 degrees (abduction) then bring it forward about 45 degrees (towards shoulder flexion), and tah-dah, you are in the plane of the scapula. Damn it is a lot easier to show than descibe this stuff. Anyway, best wishes and stay huge. Peace [This message has been edited by Dr.Atlas (edited February 09, 2000).] IP: Logged |
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gruntster Amateur Bodybuilder (Total posts: 6) |
posted February 09, 2000 10:24 PM
I am currently under going rehab for BOTH of my shoulders. The doc wanted to cut one open when he couldn't find out what was wrong with the first one he looked at. I asked for the rehab first. The rehab people found an impengment(SP?) in both shoulders. It was amazing to me because I was doing alot of warm ups before my work outs. Most of what has been posted so far. If the other helpfull posts don't do you any good give rehab a try. I've only been at it for 2 weeks (and I have'nt stopped my chest work outs) and the difference is amazing. Good luck. IP: Logged |
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Deepsquat Pro Bodybuilder (Total posts: 130) |
posted February 09, 2000 11:08 PM
I posted this answer last week but I will do it again because no one wants to listen. 1 do not do Benchpresses 2 do not do behind the nech presses 3 do not do behind the neck pullups or downs 4 no front raises 5 no dips 6 no close grip upright rows If you insiste on doing benches you will destroy your shoulders.There are about 150 different exercises you can do for chest you don't have to bench! IP: Logged |
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