when to do shoulder 'pre-hab'

[testolius]

Need to start adding some shoulder 'pre-hab' such as internal/external rotations and other 'rotator cuff' exercises.

When is the best time to do these? - before main workout, after main workout or on a separate "light" day?

Thanks

[JoeD]

you can do it all 3 times you listed. btw doing prehab is a great idea for everyone imo

[Beverly McD.]

I agree. The key is to keep it at light weight.

[Haltered]

I agree. The key is to keep it at light weight.
I like to warm my shoulders up with little to no weight. After my ME I will add some weight and hit the rotators directly. Pre-exhausting them before ME is a bad idea IMO.

[BIG SMT]

Need to start adding some shoulder 'pre-hab' such as internal/external rotations and other 'rotator cuff' exercises.

When is the best time to do these? - before main workout, after main workout or on a separate "light" day?

Thanks

I do several prehab exercises whenever I'm going to be doing any upper-body lifts. Always before I start lifting. Then, after I lift, I perform the shoulder stretch where you hold a broom handle in front of you and rotate it over your head then down to the middle of your back. Its been working nicely.

[badgergrl]

Can someone explain how to do these exercises for the cuff? And how many reps/sets to be effective?

I've started to have issues with my shoulder, so this would probably be a good idea for me to do regularly.

Thanks!

[IliekFude]

before benching or even EVERY workout (i do), warm up yr rotators. do a nice cuff complex consisting of all aspects of delts and rotators, nothing taxing but get blood in there so the grindy feeling is replaced by tight - pumped, blood-gorged and firing ready to go muscles.

Shoulder Articulations (http://www.exrx.net/Articulations/Shoulder.html)

[rmexico]

I do them between warm-up sets for bench for two reasons. First, I usually skip the exercises if I save them for the end of my workout. Second, they actually make me lift more when I do them right before I bench.

Here's a good link:

http://www.binghamton.edu/athletics/strength/rota.pdf.

I usually use 2xminis for the exercises. Generally, you use light weights, but it's important to take them seriously and try to make progress.

[testolius]

excellent advice guys - thanks a lot

[Haltered]

Here's a good link:

http://www.binghamton.edu/athletics/strength/rota.pdf.


That is all you need to know there. :weightlifter:

I also like to do "windmills" with my arms, similar to swinging poi on a 3 count rhythm if you know what that is.

[Meau]

I didn't used to warm up or do rotators...now I'm paying for it. Ok...slow learner. Used to jump in and start Bicep curls with a 40#. Now I start at 10# and work the rack up to ensure the muscles are warmed up.

rotator cuff exercises are a real help. Personally, I do them at the end of normal work outs just to give them some specific work.

[Haltered]

If you have tight shoulders and inflexibility the "shoulder dislocation" stretch is the best.

This guy is a pro-
YouTube - Shoulder Dislocations (http://www.youtube.com/watch?v=33P5AI27eiU)

[NURSEPIMP]

I had surgery last august, I am on my way back, but these exercises are very important.
Esp. for those of us that arent in our 20s anymore ;)

[Haltered]

I am still in my 20's and wish that I knew at 18 what I know about my shoulders now. I have really abused them and am paying the price of pain now.