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  • Dont keep shoulders back and down.

    Dont keep shoulders back and down.
  • only a month dude? I once get sent for MRI and if...

    only a month dude? I once get sent for MRI and if for insurance only 2 years of waiting, if private only 2 months tho.
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    How that happened though, was you bench pressing...

    How that happened though, was you bench pressing that time with pinching shoulder blades back and down?
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    Ofc it's NOT pernament. You just probably pulled...

    Ofc it's NOT pernament. You just probably pulled the muscle, body always heal it in days ... You can take it easy now and do some rehab exercises for the low back like bird dog, planks, pelvis...
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    Maybe the reason why it's painful is because your...

    Maybe the reason why it's painful is because your knees are internally rotated. You can try to release this muscle here (pic below marked on red). And activate external rotators of the hip - to...
  • If u damaged ur shoulder while benching, which is...

    If u damaged ur shoulder while benching, which is extremely common when the elbow goes behind the shoulder, the humerus glide forward and can damage subscapularis muscle. I guess you have been doing...
  • Search in youtube for cubital tunnel stretches /...

    Search in youtube for cubital tunnel stretches / glides (they are useful, it helped to my friend but it took a while ... before he rid of the problem)
    Add massage and stretching for flexors,...
  • do you feel the numbness only in two fingers...

    do you feel the numbness only in two fingers pinky and ring finger? If so it might be irritation to ulnar nerve at the elbow grove. Cause by many reasons though, tightness in flexors group or triceps...
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    Sticky: One advice from me guys, dont forget about big...

    One advice from me guys, dont forget about big player in ATP which is lats ... If it's tight it can literally tilt your pelvis forward. But one of the main reason why people who lifting end up with...
  • That's right too, subscapularis is very important...

    That's right too, subscapularis is very important muscle which prevent anterior gliding (anterior instability) in movement over head, if it's weak you gonna have lack of internal rotation and if u...
  • For me it took only few session in training when...

    For me it took only few session in training when I started do the right things ...

    If you got scapular dyskinesis most likely you overused the cue "back and down" which disturb your natural...
  • Typical protocol from youtube rarely give any...

    Typical protocol from youtube rarely give any good result in correcting posture. Dont get me wrong, stretching chest, strenghtening back and serratus is great but sometimes it aint gonna give any...
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    Waiting is never a good option, problems with...

    Waiting is never a good option, problems with instability wont go away unless u know what to do. Find a good physio or trainer.
  • Manual release by hand, and stretch in this video...

    Manual release by hand, and stretch in this video : https://youtu.be/MDOZAhre1Bc?t=121
  • maybe it's tightness in subscapularis? It can get...

    maybe it's tightness in subscapularis? It can get tight if you did a lot of bench presses.
  • The reason why you made your scapulohumeral...

    The reason why you made your scapulohumeral rhythm disturbed is cause of retract and depress of the scapula at the bench press I would say and basically do this stupid cue too often in other...
  • What about chest supported row? You will dont...

    What about chest supported row? You will dont have to hold the weight with your low back, and you want to avoid it if u got herniated disc. Btw that herniated disc can be fixed with stretching and...
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    try to massage that area for 3-5 min to increase...

    try to massage that area for 3-5 min to increase the blood flow. After add stretches and eccentric exercises with low weight. The key is slow eccentric movement, your tendons gonna get stronger and...
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    start stretching your hamstring with PNF method....

    start stretching your hamstring with PNF method. If you wanna keep them flexible good option is RDL, they working in full stretched position which make them much more flexible and stronger in that...
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    strenghten your upper trapezius, and erector...

    strenghten your upper trapezius, and erector spinae especially in thoracic spine.
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