Posts Tagged ‘Weight Lifting’

What Would Cause Pain From The Shoulder Only When I Do This?

If I take something as light as a stapler, and extend my arm out to my side I am fine, but If i then (with my arm extended) swing my arm in front of me it hurts very badly.
I do allot of weight lifting, and have always had this shoulder pain, it seems to only hurt when my shoulder is rotated to the front of my body.
I have been taking anti inflammatory, and they have not been able to help. ANy suggestions?

Rotator Cuff Injuries?

Hi. I’m pretty sure ive gotten a rotator cuff injury after some weight lifting. do any of you know a website that has a list of exercises to strengthen the rotator cuff muscle? Can you give me a link to the site? My orthopedist said nothing is wrong with my bones but he didnt check my muscles. he just said do some isometric exercises. i dont know if they actually work though. can someone help me out. thanks in advance.

What Are Some Weight Lifting Stuff That Works Out Rotator Cuff (not Primarily Though)?

The most effective is the side-lying external rotation, which activates the supraspinatus, subscapularis, infraspinatus and teres minor. The side-lying external rotation involves the person selecting a dumbbell of low weight initially when first training – no more than 3 kilograms. The lifter lies on a bench sideways, with the arm next to his side and slightly flexed at the elbow. The dumbbell should then be raised towards the ceiling to a 45 degree angle, with the arm still flexed and close to the body, at a pace of two seconds up and four seconds down. The side-lying abduction does not involve the teres minor, but moderately involve the deltoid muscles, making it an excellent all-round shoulder exercise.
Another exercise is the propped external rotator, which targets the infraspinatus and teres minor. The lifter should sit perpendicular to the barbell, with his arm flexed at 90 degrees at the elbow and the forearm resting parallel on the barbell. Again, selecting a dumbbell of modest weight if just beginning, raise the dumbbell up until the forearm points up. Slowly lower the dumbbell and repeat, exercising both arms.
The final exercise is the lateral raise with internal rotation (LRIR). Grasping a dumbbell in each hand, the lifter should internally rotate his arm so that his extended thumbs point towards the floor – as if the lifter is emptying a drink into a bin. The lifter should then raise his arms sideways, with the thumbs still pointing downwards, until the dumbbells are just below the shoulders. The LRIR primarily targets the supraspinatus.

How Long Did It Take You To Recover From Your Rotator Cuff Injury?

Every case is different, it depends on the severity of your rotator cuff injury.
The rotator cuff is a delicate area with a lot of small muscles and tendons. Plus it doesn’t get a lot of blood flow so sometimes healing can take a while. Get on a good therapy program so you can start healing. Hopefully you won’t need surgery, but you better check with your doctor (and maybe get a 2nd opinion too.)
Mine was pretty bad and it took over 7 months of solid therapy to finally regain full range of motion and to be pain free. It was a better option than surgery I believe. I have full use of my shoulder/arm again and I’m able to do everything i did before (weight lifting, martial arts.) I left a link below that has more details on the shoulder rehab program I followed. Good luck!

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