Strengthen ALL stabilizers?

  1. Strengthen ALL stabilizers?


    SO I am extremely upset and annoyed at the moment, I was doing pull ups last night and I think I have torn part of my tricep and Lat... I keep getting injured and it is driving me crazy, I was doing anything too intense and I wasn't even struggling while doing the rep before it happened.

    I do have some imbalances in my body and my left shoulder (rotator cuff) is definitely weak, possibly injured but with muscle built up around it to support it.

    I will be going to get scans on the weekend and possibly see some kind of phsyio, but I am wondering if anyone has a routine to strengthen all the important parts of the body that protect us.... forearms, core, lower back, shoulders, neck muscles all that kind of stuff ... I am really looking for an all in one routine or split.

    Not even sure how to go about this, I dunno I think I just want some quick answers, but will probably need to wait until I get results, I wont be training until I know anyway.


  2. Physical therapy. Rotator cuff exercises to strength four rotator tendons. Theres something called the shoulder horn Ive used and has helped me. although, you can do rotator cuff exercises without the shoulder horn it makes me easy for myself.

    you can foam ball, and do tennis or lacross ball fricton massage, not too hard or too soft agsint whatever tendon is bothering you. You can use your fingers as wel

    goodluck
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
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  3. Quote Originally Posted by John Smeton View Post
    Physical therapy. Rotator cuff exercises to strength four rotator tendons. Theres something called the shoulder horn Ive used and has helped me. although, you can do rotator cuff exercises without the shoulder horn it makes me easy for myself.

    you can foam ball, and do tennis or lacross ball fricton massage, not too hard or too soft agsint whatever tendon is bothering you. You can use your fingers as wel

    goodluck
    Thanks for the info, I am seeing a physio next week and going to try and create a new routine for the next couple of months to just correct all my imbalances, winged scapula,tight lower back, tight neck, torn rotator cuff on left, front delt dominant... got a few things to work on haha fml
  4. Strengthen ALL stabilizers?


    Winged scalula - wall slides, push up +

    Lower back - could be any number of things so your physio probably needs to do a full physical assessment for the answer to that one.

    Tight neck - from your other issues its probably postural, including overactive scapulae elevators (traps + levator scapulae). Look up chin tucks and be cognizant of your posture. Working scapular depression should also help if my guess is correct about your traps and LSs. Manual therapy (massage) or self myofascial release will also help.

    Front delt dominant - do more rowing and external rotation and less pushing and internal rotation. Really simple one there. Strengthen the external rotators of the humerus and scapular retractors. Fyi, your lats internally rotate your humerus, so you want to try to find exercises where you use your rhomboids, rear delts, teres minor, infraspinatus. The latter two are both rotator cuff muscles. I try to do 3 sets of 20-30 "shoulder Ws" every time im in the gym in supplement to my rowing for extra work for the 2 RC muscles that work external rotation.

    Thats the best i can do without seeing you. Im sure your physio will give better advice after a full physical assessment.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  5. Definitely sounds like something is very off. Im sorry to see that but I am very glad you are being proactive and seeing a specialist. Honestly after having a full evaluation I really hope your on a better path. Is everything else ok? Are you overly stressed? Been eating well? Sleeping well?

    When nagging injuries become more common its usually a sign that your total wellness is off wack. Try really sitting down and reevaluating things. Best of luck!
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196
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  6. Quote Originally Posted by TheMovement View Post
    Definitely sounds like something is very off. Im sorry to see that but I am very glad you are being proactive and seeing a specialist. Honestly after having a full evaluation I really hope your on a better path. Is everything else ok? Are you overly stressed? Been eating well? Sleeping well?

    When nagging injuries become more common its usually a sign that your total wellness is off wack. Try really sitting down and reevaluating things. Best of luck!
    I am very stressed too be honest, I have a few things going on in life, I am trying my best... eating is pretty good atm and sleeping... I don't have trouble with sleep, but I probably stay up too late, normally stay up until 12 then however long it takes to sleep and get up around 7:30, maybe it;s enough... I think the main issue is stress....

    I am working on becoming a better me, I just keep getting set backs and being quite fragile it does take its toll lol

  7. Quote Originally Posted by jswain34 View Post
    Winged scalula - wall slides, push up +

    Lower back - could be any number of things so your physio probably needs to do a full physical assessment for the answer to that one.

    Tight neck - from your other issues its probably postural, including overactive scapulae elevators (traps + levator scapulae). Look up chin tucks and be cognizant of your posture. Working scapular depression should also help if my guess is correct about your traps and LSs. Manual therapy (massage) or self myofascial release will also help.

    Front delt dominant - do more rowing and external rotation and less pushing and internal rotation. Really simple one there. Strengthen the external rotators of the humerus and scapular retractors. Fyi, your lats internally rotate your humerus, so you want to try to find exercises where you use your rhomboids, rear delts, teres minor, infraspinatus. The latter two are both rotator cuff muscles. I try to do 3 sets of 20-30 "shoulder Ws" every time im in the gym in supplement to my rowing for extra work for the 2 RC muscles that work external rotation.

    Thats the best i can do without seeing you. Im sure your physio will give better advice after a full physical assessment.
    You legend, thanks!

    I will def being getting a full assessment from the physio, I am kinda excited in a weird way, I am over being so imbalanced and really hoping this can solve some of the issues.

  8. Sounds like you should start adding in some functional movement patterns into your training. As I get older, it's a must for me. Kettlebell work is now part of my daily (or every other day) training (mainly American KB swings and dead snatches). These take care of a lot of stabilizers and joint stability issues. I also throw in facepulls for good measure.

  9. Getups! Start doing getups
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196
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