i am wondering what are some good shoulder movements to avoid injury/ strain?
thankyou so much
thankyou so much
exercises for healthy shoulders?
- Thread starter Proteinboy
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Internal and external rotations with dumbells and/or cables
pullovers, flyes
Any overhead pressing movement done with proper form and warmup
Stretching
I would recommend this book:
7 Minute Rotator Cuff Solution (Paperback) by Jerry Robinson (Author), Joseph Horrigan (Author)
I also have a yolk thingy (technical term) that somebody gave me years ago that holds your upper arms still and in the ideal position while you do external rotations that has helped my shoulders immensely. I can't figure out who made it or where you can buy them, which seems strange given all the shoulder injuries and how well this thingy worked for me you would think they would be on sale everywhere. Maybe somebody else knows where they are available.
pullovers, flyes
Any overhead pressing movement done with proper form and warmup
Stretching
I would recommend this book:
7 Minute Rotator Cuff Solution (Paperback) by Jerry Robinson (Author), Joseph Horrigan (Author)
I also have a yolk thingy (technical term) that somebody gave me years ago that holds your upper arms still and in the ideal position while you do external rotations that has helped my shoulders immensely. I can't figure out who made it or where you can buy them, which seems strange given all the shoulder injuries and how well this thingy worked for me you would think they would be on sale everywhere. Maybe somebody else knows where they are available.
almost anything with a cable, just don;t go to heavy until you get your confidence up.
for at home, cus you mostly workout in the garage, you can hold single plates and do deltaoid raises and slow single arm snatch.
I am also a fan of resistance bands... one end under your foot, and then do raises, front and rear.
AND STOP OVERDOING YOUR SNATCH's with the long bar.
hugs
for at home, cus you mostly workout in the garage, you can hold single plates and do deltaoid raises and slow single arm snatch.
I am also a fan of resistance bands... one end under your foot, and then do raises, front and rear.
AND STOP OVERDOING YOUR SNATCH's with the long bar.
hugs
Like already mentioned, rotator cuff stuff is good. Dunno how pullovers or flyes are supposed to be good for the shoulders.. pullovers maybe if you get some serratus anterior work in, but I think I'd stay away from those if my shoulders hurt.
Scapula control is arguably the most important thing that influences shoulder health. If your scapulae don't move properly with your arms, no amount of RC strength is gonna keep you injury free.
Lower trap raises
push up pluss
face pulls
those are all good.
Scapula control is arguably the most important thing that influences shoulder health. If your scapulae don't move properly with your arms, no amount of RC strength is gonna keep you injury free.
Lower trap raises
push up pluss
face pulls
those are all good.
yeah, isometric push up holds are cool. You have to learn how to position your scapulae and keep them stable while doing them, so they are excellent for scap control.
thankyou, everyone for the input.
im donig the internal and external rotations, the pushup plus and im trying to figure out what lower trap raises are(google doesnt know) x.x
and i will also be doing a couple sets of delt raises.
BTW, my shoulders are healthy, but i want to keep them that way because i hear about too many shoulder injuries.
thanks !!
im donig the internal and external rotations, the pushup plus and im trying to figure out what lower trap raises are(google doesnt know) x.x
and i will also be doing a couple sets of delt raises.
BTW, my shoulders are healthy, but i want to keep them that way because i hear about too many shoulder injuries.
thanks !!how are you doing wiuth your handstand training?
ballancing pressups against the wall are good for you shoulders
going for the one hander is not, if you are not ready- you can collapse onto it, andit bangs the ground pretty hard.
i was out in the field throwing caber the other night, and going to one hand swas like no way.
made we want to be skinny again... but, i will trim up in a few weeks and get it back.
ballancing pressups against the wall are good for you shoulders
going for the one hander is not, if you are not ready- you can collapse onto it, andit bangs the ground pretty hard.
i was out in the field throwing caber the other night, and going to one hand swas like no way.
made we want to be skinny again... but, i will trim up in a few weeks and get it back.
ahhh, FF the man with the awesome handstand pressups.
i havent doen handstands in a while, but i think i will start up again soon because the handstand pushup could realy help me out if my military plateaus.
then again, i might just stick with military press until i can press my BW ><
and i saw the vid of the caber throw; it was knarly
i havent doen handstands in a while, but i think i will start up again soon because the handstand pushup could realy help me out if my military plateaus.
then again, i might just stick with military press until i can press my BW ><
and i saw the vid of the caber throw; it was knarly
lower trap raises. Search on t nation for them.. you should find them in a shoulder savers article or something.
When doing internal rotations, how are you doing them? The idea behind internal rotations is to work the subscapularis.. Now, there are other very strong internal rotators, your pecs and lats, and in order to minimize their involvement you should abduct your arm while doing internal rotations.
For example like this:
The form on the last one isn't perfect, you shouldn't **** your wrists. You'll get lousy ROM on that exercise, but it's just the way it is.
But be careful here.. if you haven't done them like this before, STAY LIGHT! don't do them until you're tired the first times, you will be ****ed up in your shoulders for weeks. You will put a lot of weight on your subscapularis and in that position the other internal rotators can't help as much, so ease into it. Being super sore in the subscapularis is not fun.
EDIT:
you might have your subscapularis covered with push up pluss, though.. apparently, they activate the subscapularis pretty well:
When doing internal rotations, how are you doing them? The idea behind internal rotations is to work the subscapularis.. Now, there are other very strong internal rotators, your pecs and lats, and in order to minimize their involvement you should abduct your arm while doing internal rotations.
For example like this:
The form on the last one isn't perfect, you shouldn't **** your wrists. You'll get lousy ROM on that exercise, but it's just the way it is.
But be careful here.. if you haven't done them like this before, STAY LIGHT! don't do them until you're tired the first times, you will be ****ed up in your shoulders for weeks. You will put a lot of weight on your subscapularis and in that position the other internal rotators can't help as much, so ease into it. Being super sore in the subscapularis is not fun.
EDIT:
you might have your subscapularis covered with push up pluss, though.. apparently, they activate the subscapularis pretty well:
Last edited:
....BTW, my shoulders are healthy, but i want to keep them that way because i hear about too many shoulder injuries.
I was wondering what you were on about "exercises for healthy shoulders". I would say :-
- avoid behind the neck anything (its possible to do behind the neck something and do it correctly but tread carefully)
- do your bench presses correctly -> shoulder issues (e.g. front deltoid tear) arise when people bench heavy and their shoulders roll forward.
- upright rows are culprits for many shoulder injuries and Rippetoe recommends not to do these (from a noob perspective).
karky-excellent post.
the way i do my internal roatations are exactly how it was shown on exrx.net
Dumbbell Shoulder Internal Rotation
i lie on my bed(it is not soft, it is solid) with a 5lb dumbell in my hand. i angle my elbow that is lying on the bed so that it is right on the end of the matress, so that my forearm can move beyond the depth of the matress. then i just rotate my shoulder i guess..like it is shown in the video.
i did pushup plus and they feel great. i really felt them in the shoulers. just to clarify, a pushup plus is when you do a pushup, but make sure you extend all the way including your shoulders, right?
well that is what i did. i did 3 sets of 20 with good, controlled form.
thankyou again for the great advice.
blackbeard: thanks for the warnings, i will avoid those exercises.
and for the bench press, i dont hav a spotter, so i have to liftoff on my own. is that dangerous?
and what does it mean when "the shoulders roll forward"?
i keep my elbows tucked by pulling my scapulas together, so will that avoid the problem?
the way i do my internal roatations are exactly how it was shown on exrx.net
Dumbbell Shoulder Internal Rotation
i lie on my bed(it is not soft, it is solid) with a 5lb dumbell in my hand. i angle my elbow that is lying on the bed so that it is right on the end of the matress, so that my forearm can move beyond the depth of the matress. then i just rotate my shoulder i guess..like it is shown in the video.
i did pushup plus and they feel great. i really felt them in the shoulers. just to clarify, a pushup plus is when you do a pushup, but make sure you extend all the way including your shoulders, right?
well that is what i did. i did 3 sets of 20 with good, controlled form.
thankyou again for the great advice.
blackbeard: thanks for the warnings, i will avoid those exercises.
and for the bench press, i dont hav a spotter, so i have to liftoff on my own. is that dangerous?
and what does it mean when "the shoulders roll forward"?
i keep my elbows tucked by pulling my scapulas together, so will that avoid the problem?
To prevent shoulders rolling forward, depress and retract your scapulae (pull shoulders down and back) to make firm contact with the bench. Your head, shoulders, butt and feet should make contact with the bench and floor throughout.
If you are going to bench heavy get a spotter or bench in a power rack. Most guys who injure themselves in home gyms, do it on the bench.
Well DAMN! I wish you had told me that *before* I got injured! :sport: That is what the doctor thinks caused my injury: Seated One-Arm Dumbbell Tricep Extension
My husband warned me that he didn't think behind the neck exercises were a good choice......my bad.......
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Thanks for the vid. I'm going to need it in a week
Well DAMN! I wish you had told me that *before* I got injured! :sport: That is what the doctor thinks caused my injury: Seated One-Arm Dumbbell Tricep Extension
My husband warned me that he didn't think behind the neck exercises were a good choice......my bad.......
I think I've mentioned it before quoting Rippetoe not to do behind the neck anything. Hope you recover from your shoulder injury.
Most people have healthy shoulders but do not have the necessary flexibility. This is why most healthy people who start doing behind the neck anything start having pains/injuries. I have quoted Rippetoe on this same subject and here is another article.