AC joint issues

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  1. this week im gonna do DB bench with palms facing each other. my friend runs a gym and they got a bar that has grips that allow you to do that, and he swears that it alleviates all shoulder pain.
    BJJ = life


  2. I somehow forgot to mention some vital things:
    Pre-Hab with internal/external rotations (use a band or cables)
    Infraspinatus Raises
    ICE

    http://stronglifts.com/how-to-deal-w...infraspinatus/
    M.Ed. Ex Phys

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  3. Quote Originally Posted by Rodja View Post
    Are your shoulder internally rotated?
    exactly, internal rotation through overtraining bench often leads to muscle inbalances. Take a look at the next guy at your gym with a strong bench. My bet is his thumbs are almost pointing to his hips when he walks. Putting it simply, your front is strong-your back is weak.. Train what you suck at. Inverse rows to start with, to bring your shoulders back where they're suppose to be.

  4. These warm up exercises has done wonders for preventing shoulder problems as well as AC joint issues. Also, go to youtube and look up "scapula stabilization". That really helps with the AC joint.

    YouTube - DeFrancosGym.com - Joe DeFranco's Upper body warm-up routine

  5. ive also started doing YTLWI raises to strengthen my upper back and traps to take some pressure off my AC joints
    BJJ = life
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  6. I would advise seeing a Dr or physical therapist. I had the same problem back in 2006 and ended up having surgery and after almost 5 years im just really getting my strength back and will never have full range of motion again. If your susceptible to impingement then the more you work out the more damage you will do.

  7. Quote Originally Posted by biggfoot70 View Post
    I would advise seeing a Dr or physical therapist. I had the same problem back in 2006 and ended up having surgery and after almost 5 years im just really getting my strength back and will never have full range of motion again. If your susceptible to impingement then the more you work out the more damage you will do.
    If his funds or insurance permit him too. Problem is, alot of people dont have good health coverage or any at all (been a national issue for awhile I know), and pain is something people live with and dont seek professional advice for until they cant brush their teeth anymore. But yes, it would be wise to get a professional opinion, maybe more than one, and preferably a PT over a GP.
    Suffer now.. and live like a champion later.

  8. you know guys, ive been doing YTLWI raises when i get a chance and staying away from Barbell bench and so far pain free. 90% of my workouts are BJJ/wrestling so theres not a whole lot of weight lifting to further aggravate the joint. so i guess strengthening the scapia (sp) does pull the shoulders back and relieves the tension.
    BJJ = life
  9. sizematters10
    sizematters10's Avatar

    Quote Originally Posted by AntonG42O View Post
    you know guys, ive been doing YTLWI raises when i get a chance and staying away from Barbell bench and so far pain free. 90% of my workouts are BJJ/wrestling so theres not a whole lot of weight lifting to further aggravate the joint. so i guess strengthening the scapia (sp) does pull the shoulders back and relieves the tension.

    is there a link to explain how to strengthen the scapia. and good to hear on the improvement! i also think im going to start with those warm up exercises a previous poster gave a link too.

  10. Quote Originally Posted by sizematters10 View Post
    is there a link to explain how to strengthen the scapia. and good to hear on the improvement! i also think im going to start with those warm up exercises a previous poster gave a link too.
    i havent looked for anything about it online, just what i was told. what i understand is that working your traps as well as rear delt exercises and YTLWI will help.
    BJJ = life

  11. The scapula is a bone that makes up part of the shoulder complex and can be stabalized by strengthening the muscles around it, the serratus anterior primarily:

    Suffer now.. and live like a champion later.
  12. sizematters10
    sizematters10's Avatar

    ok im getting the gist of it, but that exercise in sets of 8? really doesnt seem lke enough to develop that muscle area. but i could be wrong i will start throwing them in on my back day. know of any other good ones specifically for that?

  13. thats the primary action of that particular muscle. You could do the same motion standing with cables or bands.

    Upper back exercises for the rhomboids and traps will perhaps add to dynamic stabalization of that joint (the scapulothoracic joint).
    Suffer now.. and live like a champion later.

  14. M.Ed. Ex Phys

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