warm up

[RdotPatterson]

what is the best way to loosen up my shoulder ?? i bench 225 5x5 and my left shoulder is always so sore around my rotaiter cuff area it always cracks it doesnt really hurt but it cant be good it might hurt alot in the future i warm up with the bar and then with 5s and 25s but mayb im not doing enough ??

[braindx]

You shouldn't bench on it if it's aggravated. Let's figure out what it is so the correct approach can be taken....



If you want a real diagnosis, see an orthopedic doc.

If you want a guess by myself, we can do that..

1. Google a pic and mark where it hurts

2. Which shoulder articulations hurt?
http://www.exrx.net/Articulations/Shoulder.html

3. Acute or chronic?

4. Any previous injury history?

5. How's your posture?

6. What is your current workout routine for that bodypart?

7. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?

8. Any other information I should be aware of or that comes to mind that may help?

9. What does your bench technique look like? You should NOTTTTT being doing elbows flared out to the side.

Initial impressions -- maybe RC tissue.. maybe a mobility issue as well. We'll see.

For now if it's soft tissue you can: REST, take anti-inflammatory like fish oil (3-5g EPA+DHA), self massage 3-5x per day of 10-15 minutes each trying to loosen up tender/tight/painful spots, possibly some light stretching and keeping it moving/loose. Compression and possibly ice if there's swelling.