Posts Tagged ‘Lifting Weights’

Do I Have A Torn Rotator Cuff???

I have had pain inside my shoulder where the joint is (Around where the anterior and medial deltoids meet the acromioclavicular joint) for about two weeks and its not getting better. If I were to describe the pain I would describe it as a kinda sharp but not too sharp. Whenever I do anything that involves my shoulder it hurts slightly and feels just a bit weaker, not too much (When I don’t move my arm it doesn’t hurt). The pain is not too bad but it bothers me and it hurts most (still not too much) when I lift my arms above my head. The movement in my shoulder joint does not feel as fluid as my other shoulder. I am still lifting weights, just not shoulder involving exercises, and practicing kung-fu, with pain. I’m not sure what I have done to my shoulder, I can’t really remember how I hurt it either but I do remember hurting it. I was thinking tendonitis or very slight tear on the rotator cuff or just nothing at all. Not sure which one. Please Help!!!

I Have Torn The Front Part Of My Rotator Cuff, How Long Will It Be (roughly Speaking) Before I Can Train Again

I really want to start lifting weights again, but I don’t want to cause myself complications. Has anyone got any tips? Many thanks for your help.

Quickly Develop Your Shoulders With These Top Seven Sculpting and Building Exercises

Help for shoulder pain

We all know that exercise helps us to lose weight, look and feel younger. However, it is very important when you are working out doing any exercise that you can feel the exercise working on your body.
Let me try to explain what I mean by that. If you are lifting weights, for example – and your only intention is just to lift weights because you read it in some book that lifting weight will help you burn fat, then you really are not understanding why lifting weights can help your body to look and perform better.
On the other hand, when you sit down to lift weight and rather than trying to do multiple repetitions fast, you actually lift the weight slowly and feel it work on your muscles as you raise the weight, then in this case you are actually feeling the exercise.
You are experiencing what is taking place with your muscles as you lift the weight. As they say, you may also feel the burn. Why is this important?, very simply because this is the most effective way to workout your body. Otherwise you are just there lifting weights and not understanding the fundamentals of exercising as a whole.
So where do you start to set the tone and feel the exercise. What you need to do is start with the shoulders. You may be surprised to know that the shoulders set the tone for your whole body. As a result of this start your focus there and see what weight you can lift. Remember take your time and understand what you are doing. You want to make sure that your form is right. The form is literally the foundation to the exercise. Just keep it steady and do not jerk as you are lifting.
You want your exercise routines to be effective. It’s far more enjoyable when you are learning how to get the most from your routines and as a consequence you get the best results. Let’s talk about seven exercises you can do to really get in shape.
1/ Go get yourself a dumbbell, and then start with a lateral raise which is going to work on the side of the shoulders. When lifting you are going to keep your elbows a little bent and you will slightly bend over at the hips, then raise the dumbbells up to about the level of your ears. When doing this exercise make sure and keep your wrists coked and in the straight position, then slowly lower them back down to your side.
To really boost your results, you will do twenty reps, start with the heaviest weight for twenty reps then go down to a slightly lighter weight for another twenty reps and then down one more time to a lighter weight for the last twenty reps.
2/ Now that we are getting the juices flowing lets move on to a dumbbell front raise. By the way remember we want to feel the exercise. Again grasp the dumbbells in both of your hands. This time you will raise one of the dumbbells in front of you, keeping you elbows in a fixed position. This fixed position will consist of an angel of about 10 to 30 degrees until your arm is parallel with the floor.
3/ Are you feeling it yet? Next up is a cable cross row, standing upright grasp two cable pulleys. Then with your left hand grasp the right stirrup and with your right hand grasp the left stirrup. Basically doing the opposites, then in this case we want to keep the cables at an angel facing back at or around thirty to forty five degrees. Keep both your elbows at the height of your shoulders.
4/ Another exercise is the full lateral raise; grab your dumbbells, start with your arms along your side with your palm facing forward. Then slowly raise the arms up and out to the side and then over your head. Remember not to jerk or swing the arms.
5/ Next on the list is the front plate raise. Again we are working the shoulders. This time grab a barbell plate with both of your hands. Put your hands in the three and nine o clock positions. When positioned your palms should be facing one another. Now keep your arms straight and pretty much locked. Start with the plate at your waist then slowly raise it to your shoulders.
6/ You should be getting pumped at this point I hope. Next let’s hit the lateral raise on an incline, again much the same as the other but this time of course you are on an incline bench laying chest down. Then hold the dumbbells below you and slowly raise them up to your shoulders.
7/ Last but not least is the good old dumbbell shrug exercise. Stand up straight with the dumbbells by your side, then just raise or elevate your shoulders as high as you can then lower them back down.

Use ice to decrease pain

Quickly Sculpt And Strengthen Your Shoulders With These Top Seven Exercises

Help for shoulder pain

We all know that exercise helps us to lose weight, look and feel younger. However, it is very important when you are working out doing any exercise that you can feel the exercise working on your body.
Let me try to explain what I mean by that. If you are lifting weights, for example – and your only intention is just to lift weights because you read it in some book that lifting weight will help you burn fat, then you really are not understanding why lifting weights can help your body to look and perform better.
On the other hand, when you sit down to lift weight and rather than trying to do multiple repetitions fast, you actually lift the weight slowly and feel it work on your muscles as you raise the weight, then in this case you are actually feeling the exercise.
You are experiencing what is taking place with your muscles as you lift the weight. As they say, you may also feel the burn. Why is this important?, very simply because this is the most effective way to workout your body. Otherwise you are just there lifting weights and not understanding the fundamentals of exercising as a whole.
So where do you start to set the tone and feel the exercise. What you need to do is start with the shoulders. You may be surprised to know that the shoulders set the tone for your whole body. As a result of this start your focus there and see what weight you can lift. Remember take your time and understand what you are doing. You want to make sure that your form is right. The form is literally the foundation to the exercise. Just keep it steady and do not jerk as you are lifting.
You want your exercise routines to be effective. It’s far more enjoyable when you are learning how to get the most from your routines and as a consequence you get the best results. Let’s talk about seven exercises you can do to really get in shape.
1/ Go get yourself a dumbbell, and then start with a lateral raise which is going to work on the side of the shoulders. When lifting you are going to keep your elbows a little bent and you will slightly bend over at the hips, then raise the dumbbells up to about the level of your ears. When doing this exercise make sure and keep your wrists coked and in the straight position, then slowly lower them back down to your side.
To really boost your results, you will do twenty reps, start with the heaviest weight for twenty reps then go down to a slightly lighter weight for another twenty reps and then down one more time to a lighter weight for the last twenty reps.
2/ Now that we are getting the juices flowing lets move on to a dumbbell front raise. By the way remember we want to feel the exercise. Again grasp the dumbbells in both of your hands. This time you will raise one of the dumbbells in front of you, keeping you elbows in a fixed position. This fixed position will consist of an angel of about 10 to 30 degrees until your arm is parallel with the floor.
3/ Are you feeling it yet? Next up is a cable cross row, standing upright grasp two cable pulleys. Then with your left hand grasp the right stirrup and with your right hand grasp the left stirrup. Basically doing the opposites, then in this case we want to keep the cables at an angel facing back at or around thirty to forty five degrees. Keep both your elbows at the height of your shoulders.
4/ Another exercise is the full lateral raise; grab your dumbbells, start with your arms along your side with your palm facing forward. Then slowly raise the arms up and out to the side and then over your head. Remember not to jerk or swing the arms.
5/ Next on the list is the front plate raise. Again we are working the shoulders. This time grab a barbell plate with both of your hands. Put your hands in the three and nine o clock positions. When positioned your palms should be facing one another. Now keep your arms straight and pretty much locked. Start with the plate at your waist then slowly raise it to your shoulders.
6/ You should be getting pumped at this point I hope. Next let’s hit the lateral raise on an incline, again much the same as the other but this time of course you are on an incline bench laying chest down. Then hold the dumbbells below you and slowly raise them up to your shoulders.
7/ Last but not least is the good old dumbbell shrug exercise. Stand up straight with the dumbbells by your side, then just raise or elevate your shoulders as high as you can then lower them back down.

Use ice to decrease pain

Should Baseball And Softball Players Participate In Weight Training Programs?

Help for shoulder pain

It’s baseball season, and you are ready for it. You bought a new bat, dusted off the cleats, and oiled the glove. You drilled, grounder after grounder, only to follow it by fly ball, after fly ball. When the fielding drills were over, you moved on to the batting cages. You have hit so many balls that you could probably tag a slider in your sleep. So, what’s next but to hit the field, right? Wrong!
What about your weight training? Yes that’s right, lifting weights. Almost all baseball clubs, from high school to the majors, use weight training for injury prevention, rehabilitation of injuries and for strengthening individual weaknesses. One of the most important things a weight training program needs to do is to isolate certain muscles specific to the throwing motion and strengthen them to prevent arm injuries.
A combination of various forms of exercises tends to work best: isometrics, isotonic and is kinetic, plyometrics, (not just for tennis anymore), active resistive and especially flexibility/stretching exercises are all important in developing a well-balance program. Players at different positions need to emphasize different elements of the program, and different body parts.
For pitchers, you need to build cardiovascular endurance, and lower body strength and endurance. You also need to build general flexibility, and strengthen the shoulders and the elbows. For catchers, you need to emphasize leg strength, flexibility and agility. Building hand a wrist strength is also important along with building abdominal strength.
For Infielders and outfielders, a combination of building leg flexibility, hand and wrist strength, upper body strength and endurance is very important.
For all positions its important to add exercises that emphasize the rotator cuff complex, consisting of internal and external shoulder rotation, and front, rear and side elevation isolating the supraspinatus. Especially effective are lightweight shoulder excursuses stimulating the small muscles (rotator cuff) essential to the throwing motion.
When putting together a workout program for baseball, it is most effective if three programs are built. The first program should be the off-season program. The program should be designed to strengthen and balance all major muscle groups of the body. You should consult your coach or trainer about varying the exercises in the program to strengthen your particular weakness and/or correct muscle imbalance.
The second program should be the pre-season program. This program should be designed to build more strength. This program should be started 4-6 weeks before the season, this is also the time to start incorporating baseball-specific exercises in the gym or out on the field. This helps get your body ready to perform baseball skills again.
The third program should be the in-season program. This program should be designed to maintain strength levels acquired during the off and pre season programs. Abdominal, rotational and light weight work are essential parts of any in-season program. Pitchers should concentrate on light weight shoulder work such as deltoid raises.
As you can see, as much as we want to hit that chalk lined field, it’s just as important to incorporate a weight training program, to insure a fun filled, and injury free season

Use ice to decrease pain