Then for those who go to the gym, the first workout of the week is usually "chest day". So again the shoulders are internally rotated. After 5 different chest exercises, you might throw one or two back exercises in, right? Oh yeah, don't forget to do some biceps curls. Curls for the girls . Shoulders rotated internally again. Then for some cardio work, you get on the back or elliptical, while reading the latest issue of People magazine. Shoulders rotated internally again.
As I mentioned earlier, there's a simple solution to that shoulder injury that's waiting to happen or already has happened: row more. If more people focused on upper back development and retracting their shoulders blades, we'd see a lot less shoulder injuries. Here are some suggestions:
- Balance out your movement patterns. For every horizontal pressing exercise (bench press as an example) include a horizontal pulling exercise (seated row for instance). And in some cases you might want to do one more horizontal pulling rather than pressing exercise.
- Start your workout with pulling movements. For example if you're supersetting chest and back exercises, perform the back exercise first then move to the chest exercise.
- Perform a couple more reps of pulling exercises than the pressing exercises. If you're doing sets of 8 reps for bench presses, perform sets of 10 for seated rows.
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