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Do not arm row your back excercises.Ĥ) when re-inserting chest and front delt movements remember to hold your upper back flexed (to keep the shoulders back and pressure off the front head area). Shoulder blades should expand and contract like every other group.
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Focus on strong contractions of your back and not just bringing the bar/bell to your chest stomach. Supplementing a tissue mending agent like cissus, msm, glucosamine and chondrointin are effective to deliver nutriets that will aid in recovery.ģ) Train back, rear delts and medial delts and in the interim stop training chest and front delts. Then alternate ice for 10 minutes (to stop inflammation) then heat (to help bloodflow) and speed nutrient delivery. Do not stretch cold muscles as this can cause injury.Ģ) Supplement! inflammed tissue will NOT heal, you must stop the inflammation so it can heal by icing it or taking anti inflammatories like ibuprofen. This pain is slow to stop as the muscles keep constant pressure ont he joint and stretching can help alleviate this.ġ) STRETCH!! out the area after training it and on off days after your muscles are warm. It can take some time for the symptoms to show up depending on the time it takes to slowly erode the shoulder joint tissue. The pain you experience is likely from pressure on the front of the socket joint, from the tissue being eroded over time and getting closer to the bone. when this happens the weight is focused on the front of the socket instead of evenly throughout. The shoulder being a ball in socket can move in a wonderful circular and large range of motion.ĭuring weight training it is common for muscle imbalances or lack of flexibility to draw the ball toward the front portion of the socket. Ideally your rotator cuff, upper and middle back are developed in balance with your front delts and back as well as medial and rear delts causing your hands to hang relaxed at your sides.
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If you stand relaxed with your arms hanging at your sides.Ĭhances are they are infront of your body. Over time the entire shoulder joint starts to pull forward and eventually the shoulders lean forward. As a General rule most guys put more emphasis or generally are more effective at training chest.