Are shoulder injuries caused solely by improper stroke mechanics? Can we avoid all pain using perfect technique? Can we throw away the ice pack forever? Or can shoulder pain be caused by other factors as well? Vote if you have an opinion.
So those of you doing preventative maintenance routines on your shoulders, what do those routines look like? Are they weighlifting sets or PT type exercises or both?
Wyrbosome:
I weight lift and do PT-type exercises. I've read through the Buchberger 12 book. I understand there is a Buchberger 12 video that I should probably purchase that has additional exercises. I haven't read Poolraat's book, but I probably should too. When I'm being disciplined, I do lots of high rep light weight exercises with handweights, shoulder blade protraction/retraction stuff, triceps extensions, prone hitch hiker, shrugs, sidelying stuff, rotating a ball on the wall. When I go to the gym, I always make sure to do the chest press and seated dips. But I do not bend my elbows. I put the setting on 60 pounds or so and only make smaller shrug-like movements to target the rotator cuff muscles. I do some of my hand weights on a bosu to strengthen my loose ankles and work the core.
It is probably advisable to do lat pulldowns and V pulldowns, but I'm somehow worried they might hurt shoulders. What they would probably do is strengthen the upper back, which may help the trap/rhomboid muscles. But I'm not an expert on this. Hope that's somewhat helpful. Good luck.
So those of you doing preventative maintenance routines on your shoulders, what do those routines look like? Are they weighlifting sets or PT type exercises or both?
Wyrbosome:
I weight lift and do PT-type exercises. I've read through the Buchberger 12 book. I understand there is a Buchberger 12 video that I should probably purchase that has additional exercises. I haven't read Poolraat's book, but I probably should too. When I'm being disciplined, I do lots of high rep light weight exercises with handweights, shoulder blade protraction/retraction stuff, triceps extensions, prone hitch hiker, shrugs, sidelying stuff, rotating a ball on the wall. When I go to the gym, I always make sure to do the chest press and seated dips. But I do not bend my elbows. I put the setting on 60 pounds or so and only make smaller shrug-like movements to target the rotator cuff muscles. I do some of my hand weights on a bosu to strengthen my loose ankles and work the core.
It is probably advisable to do lat pulldowns and V pulldowns, but I'm somehow worried they might hurt shoulders. What they would probably do is strengthen the upper back, which may help the trap/rhomboid muscles. But I'm not an expert on this. Hope that's somewhat helpful. Good luck.
