Posts Tagged ‘Bodybuilder’

Rotator Cuff Exercise Routine For Rotator Cuff Injury

www.LeeHayward.com In this video clip I want to share a shoulder warm up routine that I like to do before each of my workouts. These quick warm up exercises help to prevent and heal nagging shoulder and rotator cuff problems. If you have ever felt a sharp pain in your shoulders while weight training then this is a sign a shoulder injury commonly referred to as a rotator cuff injury. Which basically means you tore or strained the muscles and tendons in the rotator cuff. And even if you don’t …

The Top 4 Bodybuilding Exercises That Target the Lower Abs

Help for shoulder pain

Most persons tend to forget the lower parts of the abdomen as they exercise. This part of the body contains a particular set of muscles that need to be worked on for a uniform toning of the body. To effectively target these muscles the bodybuilder needs to have enough technique that will enable them to isolate these muscles and work on them effectively.There are a variety of exercises that have been developed over time to cater for these particular muscles. As obvious it is vital that you acquire the assistance and advice of qualified professional trainers in case you are unfamiliar with the techniques. You should also ensure that you are well warmed up before the workouts so as to prevent injury. The first of these techniques is the crunchless crunch. This exercise is fairly simple but it can be quite tough for the training novice. Basically one has to try and pull in the bellybutton inwards toward the spine. It is advisable that you get into the kneeling position or you can also lie on your stomach. The posture that you decide to use has to be suitable for your own body so you can always try out both and see which posture works. After you decide how you will start use the lower abdomen muscles to pull the bellybutton toward your spine. Hold this position for at least ten minutes.If you can afford to hold for a longer period you can do so. The aim should either be to maintain the contraction until the point when you feel the other muscle groups being more strained or until you can no longer feel the contraction. As soon as you get either of these sensations then you can release the contraction. Second up is the alternating toe touch technique. Here you will also be required to be lying flat preferably on the floor but on top of a cushion or mat. Once you are flat begin by raising your legs into the air. Stretch out your left arm and use the lower abdomen muscles to get the shoulders off the floor. Reach for the right toes with the left arm and then allow your shoulders to return to the floor. Repeat these motions severally and then switch to the right arm and left toes. Your knees should be as straight as possible and the chin and chest should have a good space between them.Moving on we find the sit-up holds. You are required to be on the floor with your knees bent and the feet flat on the surface. The hands should be behind the head. The elbows should not be alongside the head, they should be in a position where you can’t see them. Use the same muscles as before to lift the shoulders off the floor and maintain this for about ten seconds of course adding the time if you feel comfortable. Note that the shoulders need to be lifted with these muscles and not the neck or arms.  The fourth technique is the lower back flattened. For this particular workout you need to be lying down with the knees bent and the feet real flat, same as in the previous workout. The aim is to close the space created between the floor and lower back. Use the lower abdominal muscles (not the legs) to push the back toward the floor so as to close the gap. As in the other techniques mentioned, hold the position for ten seconds or more.

Use ice to decrease pain

How To Preserve Shoulder Integrity While Training

Help for shoulder pain

Injuring a shoulder is the surest way to sideline a bodybuilder and put his gains on hold for weeks or months at a time. A small injury can be healed before it becomes a major problem, however. Preventing and treating simple shoulder strains isn’t all that tough. Employ common sense and follow your doctor’s orders.

If you do sustain a major shoulder strain, the first thing you need to do is stop training. End your workout session and immediately place ice upon the affected area. This will bring down swelling, but will only be effective for the first 24 hours. After that time period, heat is the key. Keep heat on the area for 20 minutes on, then 20 minutes off. Suspend all upper body lifting for several days as you assess the damage you have sustained to the area.

Even if you don’t have health insurance, it is imperative to see a doctor immediately to make sure you maintain joint integrity and haven’t torn your rotator cuff. Somewhere between 48 and 72 hours after your injury, you should visit your local convenient care facility and have it looked at. An MRI may or may not be required. The usual procedure would be Most likely, you will order to rest and observe the healing process.

If you are ordered by a doctor to cease all lifting activity, you need to listen. Of course it won’t be easy to refrain from lifting, the activity you love so much. However, your body will bounce back from a 3 to 6 week layoff in less than two weeks. Your other aches and pains will subside, and your central nervous system will be happy to enjoy a break from lifting. Lifting during this time of healing can destroy cartilage and turn a small injury into a lifelong problem. You must follow the doctor’s orders!

It is entirely possible to train around a shoulder injury. You can still hit the legs as hard as ever. They may be some discomfort with placing a barbell on your shoulders for squats, or when the hack squat pad digs into the shoulder. Abdominal training should be emphasized during this time period. The biceps can still be trained with preacher curls, and the forearms can be trained with little issue. Use this time period to bring up weak legs, work on conditioning using cardio, and give your upper body muscles and joints a well-deserved break.

Don’t be afraid to see alternative opinions. Milos Sarcev, professional bodybuilder and veteran of almost 80 IFBB shows, discovered his shoulders were deteriorating recently and was primed to enter surgery after not being able to train for 4 straight months. Just an hour before his scheduled surgery, he ran into a doctor friend who had corrected the shoulder issue with some stretching and other unique means. If your doctor is determined to slice you open (and it may or may not be related to his need to make his Escalade payment) it might be time to seek a second opinion.

Use ice to decrease pain

Caution: Shoulder Work Ahead!

Help for shoulder pain

Use ice to decrease pain