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31/12/2022 11:56 am
i have injured my rotator cuff again, i had the same problem a couple of years ago, not it's starting to bother me again, i think it's from going to heavy, i was getting ready to start my bulk cycle, but i dont want to start it with a shoulder like this. anybody got any pointer i love to hear them, how to prevent, and how to treat??? all info appreciated, thanx
31/12/2022 12:20 pm
first your going to need to rest it. Dont do ant exercises that bother it, do rotator cuff exercises (most RC injuries come from weak rotator muscles. Lie on your side on a flat bench, grab about a 10 pound dumbell , keep your elbow tight into your rib cage and rotate the dumbell up to shoulder level. Do 2 sets of 20 for each arm about twice a week. you should notice adifference. Also take an anti inflammatory like motrin or naproxen or mabey celebrex if your doc will prescribe it
31/12/2022 12:46 pm
Generally speaking rotator cuff injuries occur due to muscular imbalance. Do some shoulder Prehab, with 2.5lbs. Switch all pressing movements to Dumbells to help build stabilizer muscles. Use the Swiss balls to do bench presses. Put your feet on a bench, and press off of the ball. Ice on 20minutes off 20minutes on 20 minutes. 2x a day. *if it causes you no pain, continue to train back. *start doing rear delt, again if it causes you no pain. Do it on the pec dec. Lighten everything up. Switch your squats with leg presses.
31/12/2022 1:03 pm
That which does not kill us makes us stronger Friedrich Neitzsche