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Thread: What is your shoulder injury prevention routine?

  1. #1
    hollowedzeus's Avatar
    hollowedzeus is offline Productive Member
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    What is your shoulder injury prevention routine?

    I can feel already that i am going to have shoulder issues and i would like to take the most precautions as i am lifting heavier and heavier.

    Lots of grinding when rotating and i think i have a very forward tilt...

    Is there anything other than the obvious arm swings and such that would br of help? I warm shoulders up before every bodypart lol

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    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
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    Except for the routine I posted here previously I have in the past couple of weeks bought something called Crossover Symmetry. Its by far the most comprehensive solution and injury prevention tool I have seen thus far. It's a bit expensive so start with the Bulletproof shoulder routine I posted.
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    I do shoulder rehab exercises everyday. I use bands, cables and free weights. I swap it up and do different things everyday. The most trouble I have is impingement, so I mostly concentrate on that. My rotator cuffs feel pretty strong
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    This works pretty good on my impingement

    https://www.youtube.com/watch?v=YGzmpyHnWgc

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    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
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    RC exercises internal and external rotations

    Try foam or rumble rolling them

    Also start pre exhausting them so your working weight on the compound moments come down
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    don't over develop your chest compared to your back.
    stretch your pecs.
    do light rear delts, scapula retractions, side delts, face pulls etc... every workout
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    Quote Originally Posted by The Deadlifting Dog View Post
    don't over develop your chest compared to your back.
    stretch your pecs.
    do light rear delts, scapula retractions, side delts, face pulls etc... every workout
    Yep, that's what caused my impingement. I hate working back, and my chest muscles are pulling my shoulders forward

  8. #8
    Obs
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    Quote Originally Posted by The Deadlifting Dog View Post
    don't over develop your chest compared to your back.
    stretch your pecs.
    do light rear delts, scapula retractions, side delts, face pulls etc... every workout
    I have been doing more cable rows to correct this. My chest and front delts are way out of proportion fro benching with improper form and from work.
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  9. #9
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    Thanks alot guys, much appreciated. Will take all into consideration

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