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Retraction- the opposite of protraction. this can be performed on a cable row or machine row. with light weight take the handles and all you do form there is squeeze you shouler blades together, adducting the shoulder blades (again, elbows locked). Protraction- Lie on the floor with your arms in the air like you are locking out a bench press. then, from there what you are going to do is flex your shoulder forward (elbows locked). If you can do that you can then move on to doing this exercise on a machine chest press. Same way, arms straight, elbows locked and just flex the shoulders. T,Y, A's- These get their name from the way you look as you perfrom the exercise. Lying face down on the ground, to perform a "T", your arms are out at your side (at shoulder level), with palms facing down you are going to pinch your shoulder blades together, lifting your arms up off the floor. An "A" is perfromed in the same manner, face down on the floor, but this time arms are down at your sides, palms facing the ceiling this time, and you again are going to squeeze your shoulder blads together, raising your arms up and tunr your thumbs to the ceiling like you are hitch hiking (externally rotating the shoulder). Lastly, "Y"'s are done with your arms up in a "y" shape above your head (lying face down on the floor). This time thumbs are facing up at the ceiling. Squeeze the shoulder blades again, raising arms up off the floor. You can combine each movement. Usually I have people lie face down and start with a Y and pick thier arms up off the floor (squeezing the shoulder blades together). Hold for a sec then keeping the arms up (they never touch the ground again) move into a T. Pause and hold for a sec and then move to an A from there, making sure to squeex the shoulder blades, thumbs to the ceiling and trying to pull you hands and scapula "into your back pocket". For more advanced moves try doing them on a stability ball (I like them like this for mylself). |
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Originally Posted by P-funk
here is the stuff I posted on shoulder stabalization and strengthening:
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Originally Posted by ff punk
yeah but it doesn't work. p-funk had stability problems and he still has them. i hate how you could jump off a building and fall to the ground and all your injuries if you have any will be healed but they can't do crap for something as minor as shoulder instability.
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Originally Posted by P-funk
Quit being a bitch and go fucking swim.
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Originally Posted by P-funk
I didn't say I still have them. I said it sticll cracks. When you have stability problems or a sublexation you build up scar tissue. That stuff doesn't go away. That is what keeps on cracking. If it doesn't hurt then you should be fine. Quit being a bitch and go fucking swim.
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Originally Posted by ff punk
well you've had the same as me so did it went away and can you swim now and do whatever basics movements like rotations without any pain? man i've lurked on this board and pretty much everyone has/had shoulder injuries or injuries of any sort. if there would be more supervision in the gyms it wouldn't happen. the people that work there don't care and that is the problem. before hitting those weights, we should have to read a book or whatever that covers it all, all the good things and bad things that can happen from weightlifting. my deltoids are so weak i can't do more than 20push ups and i used to do 55-60 with not much effort. it's easy to say suck it up or whatever but if you think i like spending the whole summer in my house doing those stupid exercises, you're wrong. those are supposed to be my best years and i'm wasting them. i can't sleep, i can't eat and out of rage i hit myself on the brick wall or whatever. shoulders are clicking and cracking, right bicep is hurting badly and when i extend it i hear this crack and it hurts, elbows click and left knee click. my wrists also have some kind of problem i think. i'm pretty much doomed when it comes to upper body.
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Originally Posted by P-funk
When you do any sort of lifting program you are bound to get hurt. the heavier your lift, the more you push yourself and the longer you do it the more it increases your odds. This is not with just weight training but with sports in general. The longer you are on the filed and the harder you push yourself you are bound to get hurt at some point. The question is just the severity and the duration of the injury. It is a fact.
Do your exercises. Work through your active ROM. Listen to your Doctor. Work your other side. Train smart. If you have an anterior instability it is tough to swim because the movement is so anterior. Do you think you are the only one with this problem? Do you know how many olympic swimmers have an anterior instability? Rotator cuff tendonitis? over dominant lats and pecs? It isn't like it is just your problem. |
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Originally Posted by ff punk
i know i'm not the only one but that could have been prevented and that's why it pisses me off.
you have or had the same injury as me, does it hurt or whatever when you do rotations and other basic movements? have you tried swimming? |
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Originally Posted by P-funk
Man, like I said. I have sublexed my shoulder. I have wrecked the thing. It hurts sometimes. I stretch a ton, I ice it and I try to work on all the things to strengthen it.....rows, pull ups, YTAs, cuban presses, external rotation, face pulls, etc.....Swiming? Try olympic lifting with an out of place joint! You think it is hard to swim? Try snatching or jerking a weight over your head and tell me what you think. That is why my workouts sometimes take 1.5-2hrs long. It takes me 20-30min. to warm up and then another 20-30min to stretch and cool down at the end!! I only lift for about 60min though.
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