hi guys...I suffered a shoulder injury. I was told that I was probably not stretching my shoulders properly before and after weight training. So, just wanna emphasize that pls do stretching and warm up before your gym sessions...especially for deadlift, squats, bent-over-rows and shoulder exercises...Most of bodybuilders today hv nagging shoulder injuries of one kind or another...

Why Is It Important ?
- Fatigued, tight muscles are less capable of performing the skills/movement required, stretching helps loosen you up
- Stretching can help prevent injury by aiding recovery and decreasing soreness
- Stretching ensures that your muscles/tendons are in good working order. The more conditioned they are, the better they can handle the stress of your sport and exercise

Suggested Durations ?
- a minimum of 10 minutes...

what about you guys...I guess many of you now is a victim of injuries...if you have experienced it and have a warm up method tips to counter it, pls share...thanks in advance

i have 10 minutes warm up before start the workout..

about the shoulder i think u should do the Rotator Cuff Exercises..last time i also have problem with my shoulder..after do the exercise,feeling better...i suggest u do on every workout,especially bench press and all those compound lift...



this part people always forget one...and not many of the guy in my gym warm up before they workout.donno how they handle heavy weight

This post has been edited by reddice: Nov 10 2009, 11:40 AM

Without warm-up i don't have the pump. without it i cannot do normal reps. Does not have the endurance.
But how to keep the pump while waiting your turn???

how to do rotator cuff exercise ?? i can google up but just want to hear from you...

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Added on November 10, 2009, 2:36 pmdo other routine 1st ??


This post has been edited by diablokun: Nov 10 2009, 02:36 PM

1st ! dont ever do the back pull down, it nvr be good to your shoulder
2nd google about Shoulder Dislocations and do it for warm up and warm down
3rd read! there is alot of shoulder healthy assistant excercise

@ diablokun

for weights training dont do static warm up macam kelas PJ tu bro...heheh..
google dynamic stretching. leave static post-workout.

buy bands or used bicycles tubes also can

Chow

i never do even one back pull down...in maxx-OT program the exercise also is not encouraged...
same goes to the behind neck military press....

my shoulder exersice (i try to search some pic )



this one also i do,but without the weight



and all this including the hip



a lot more.....and i never have sore or anything,except now my forearm la..donno why

dynamic stretching huh...

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Added on November 10, 2009, 3:08 pmthanks bro...


This post has been edited by diablokun: Nov 10 2009, 03:08 PM

I will make it short, If your shoulders hurt, ditch all pressing movements for a while and rehab it

Best article for shoulder-related injuries

http://www.tmuscle.com/free_online_article...nster_shoulders

I do throw in wall slides and shoulder dislocations in as well

What is shoulder dislocation?

I first read it over at DC training forum by the renowned Dante himself, "With a large towel or broomstick I want you to hold it with straight arms for the entire time of what i describe in the following movement--a large "rolled up like a rope" beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out and then will be "old hat" with time----and its going to be painful in a stretching pump kind of way---i want 50 reps each time you do this--one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)--the important part of the movement is the area overhead that is really tight--do all of this carefully/slowly---dont just whip it over and back---if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)--again do all of these revolutions controlled and carefully--push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back--your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise--Do this once a day at nite as many times a week as you can---sometimes I have people do it every single day---but every time you do it try to move your grip inward (thats the key)----its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks--also try to move your grip in as you are doing the 50 revolutions--start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter--really try to push what you can do stretchwise once your warmed up here--trust me this sounds easy but your going to be muttering "f*** you dante" after you get to your 25th revolution--Ive cured too many shoulder problems with this simple movement now its pretty ridiculous, and this and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis in trainees ---Heres a pic attached to this post so you can get an idea (thanks to a trainee of mine who cured his shoulders with this)--but remember the broomstick goes overhead and all the way back to the middle of the back (he just drew the start of the movement when you begin)"

make sure to practice strict form on YTWLs.

Nice link, thank for it!

for the picture below, i have no problem with my right hand up and touch my left hand. but i cant reach it when i doing another side.
another hard work to do lol.

I remember this back when I did gymnastics. My coach had us do this during every single stretching session. Hurt like hell, but it sure worked.

it only hurt if you have a poor mobility or you hold the stick too narrow
or you did it after day of bench press lol

It hurt cause we had to do it with our arms at shoulder width or less.

woot! anythign near shoulder width or narrower is insane lol

It took me a while to be able to do it narrower than shoulder width. And there was another little kid who had insane flexibility who started off with his hands just a few cm apart on the bar/broomstick handle, which really got me jealous as heck. XD

Freak....I thought doing it shoulder width is impressive already. Narrower.....yipe.

thanks all...can feel the pain slowly dissapear...
am following this stretching and just start dynamic stretching...



This post has been edited by diablokun: Nov 11 2009, 10:53 PM

ripped..damn!!

So far I do exercise 1 and 2 but with cable and standing Cuff

I do this before dumbbell chest press and pullups..so far no more pain. damn glad

A good read for dynamic strech

http://www.sport-fitness-advisor.com/dynamic-stretches.html