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What do you all do to keep your upper body limber? (fedia.io)

submitted 4 months ago by bayaz@fedia.io to c/Weightroom@sh.itjust.works

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I often find I'm limited in my assistance work more because my joints (shoulders, elbows, sometimes wrists) start to hurt and/or pop than because my muscles are tired. I'm wondering whether there is a warm-up or stretching routine that would fix some of my issues.

I had lower-back problems that started to feel much better after I added Limber 11 to my warm-up, so I'm hoping that there's a similar dynamic routine I can do a few times a day for my upper body. I tried Defranco's Simple 6, and that helped in some areas, but I think the sleeper stretch was starting to mess up one of my shoulders, so I'm going to move on from that.

Does anyone here have a go-to routine that has helped them stay loose and healthy through their arms, neck, and upper back?

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[–] onslaught545@lemmy.zip 6 points 4 months ago* (last edited 4 months ago) (1 children)

I just do arm circles and stuff, but what really helped my joint issues was dropping my weight down to almost nothing (5lb max) and doing 4 sets of 25 reps. Once I could do that without any discomfort, I increased the weight by 2.5-5lb.

When I passed 20lb, I moved to 4 sets of 15 reps.

My hypothesis was that by doing this, I'm getting my joints slowly used to moving more and more weight, while also building all of the supporting muscles that you need to safely lift heavy.

Also, it's possible to over stretch before a workout, especially if you're doing static stretches. I mostly stick to dynamic stretches pre workout.

[–] bayaz@fedia.io 1 points 4 months ago (1 children)

Great point. I'm trying to be careful about not overworking and sticking to manageable weights, but it's possible I still need to back off. Weirdly, though, my problems tend to crop up on bodyweight assistance work like pushups, pullups, or dips.

Also, it's possible to over stretch before a workout, especially if you're doing static stretches. I mostly stick to dynamic stretches pre workout.

This is another reason I don't really like Simple 6 as part of a warm-up -- too static.

Thanks for the input!

[–] onslaught545@lemmy.zip 3 points 4 months ago* (last edited 4 months ago) (1 children)

I even modified body weight exercises, because like you those caused more issues than lifting heavy. I'm talking about starting with wall push-ups and such, then moving to my plyo box.

You'd be surprised at the muscle burn you can get doing wall push-ups with proper form.

For pullups I installed a punching bag ceiling mount and hooked resistance bands to it. Also useful for triceps exercises. I do have D-rings in the wall too for things like external shoulder rotations. You can also get a pull-up assistant that's basically just bands with a foot stirrup.

I'd also argue that the right workout plan makes a huge difference. I do AthleanX, where basically every exercise is out of the physical therapy handbook. I know he has controversy on his YT channel, but AX-1 is a solid routine. It let me postpone my torn labrum surgery for like 5 years, until I made the mistake of moving to AX-2 too early.

[–] bayaz@fedia.io 1 points 4 months ago

That's interesting that you had a similar problem. I've been thinking mixing in more types of assistance exercises might help. So far, I've been limiting myself to just a few because I prefer things pretty minimalist.

I'll give some of the modifications and alternatives you suggested a shot. Thanks again.

[–] whats_a_lemmy@midwest.social 2 points 4 months ago* (last edited 4 months ago) (1 children)

Dunno about loose, but Squat University loves the Lock 3 for shoulder health.

[–] bayaz@fedia.io 1 points 4 months ago

Never heard of that before -- I'll give it a shot. Thanks!