💥Bench press warm-up (附中文) “How to avoid shoulder injury” - 🤯9 out of 10 bodybuilders who come for physical therapy complain of shoulder pain, front and back, involving bicep tendinitis, shoulder impingement or rotator cuff tedinopathy - 👨🏻‍⚕️ Every time I cannot emphasize enough the importance of a good shoulder warm-up routine it does on firing the rotator cuff in co-contraction, and to underpin shoulder stability in performing bench press - 👆🏻⬅️Here are three easy quick exercises to do for shoulder warm-up before doing bench press, all requires a dumbbell, performed on the ground: - 1️⃣ Supine dumbbell swing 2️⃣ Supine dumbbell ER/IR 3️⃣ Supine dumbbell ER/IR and press - ✅ I suggest 30 seconds on each side for every exercise. 1-2 sets. The goal is to have all around pump both outside and inside(rotator cuff) the shoulder. We are aware of strengthening the “core” to protect our spine, but often we neglect it is as important to protect the shoulder joint from instability. Rotator cuff is the “core” muscles of the shoulder joint that protects the ball from falling out of the socket ——————————— 💥卧推暖身復健課表 “肩膀傷害預防” - ❤️ 標記 分享給你訓練好伙伴 - 🤯 10個練健美的病人有9個進來診間都說肩膀痛，不管是肩膀前面還是後面痛，大多都離不開二頭肌發炎，旋轉肌受傷，間接會導致肩膀卡卡的聲音，彈響，肩胛在動的時候有聲音。復健科醫生還會說可能跟脊椎側彎有關，讓病人不自覺有高低肩的問題🤯 - 這在我的診間幾乎是每天都會聽到的事，我常跟病人說，你一定不是最後一個病人因為這問題來找我，但你不用擔心，你的問題很簡單，你只需要一個暖身的復健課表 - 👆🏼⬅️ 這3個運動我推薦在卧推訓練之前做，只需要一個啞鈴，即可完成: . 1️⃣ 平躺啞鈴上下動 2️⃣ 平躺啞鈴內外轉 3️⃣ 平躺啞鈴內外轉加推 . ✅ 建議一邊一組30秒，訓練前做1-2組。我們都知道訓練核心可以保護脊椎，可是我們都忽略了訓練肩膀的核心，或先做好旋轉肌的暖身再進行卧推的重要性。不要再當下一個只推輕重量當暖身然後受傷的受害者，旋轉肌暖身要做好做滿 . #jamesthephysio signing out

💥 Shoulder Clicks (附中文) “ How to fix my shoulder” - 🎯 There has been an increasing number of clients coming in to my clinic to check on their shoulder clicking. Particularly when doing bench presses, shoulder presses, or pulldowns their shoulders click more than usual - 📌 First off, do not start by scaring yourself from the thought that cartilage is being grinned off, or worse, an extra bone is stuck in your joint - 📌 If all muscles attached to the shoulder joint are balanced in terms of tension, anthropometric movement ought to be smooth, disciplined. But if the way of training are oriented to single-planar, single-joint movements, it can create muscle imbalances. And too much of it will be disruptive in anthropometric movement that leads to clicking sound in a joint - 🔎 Most of my patients, upon detailed history taking, do not warm-up before workouts. Warm-up is the only way to bulletproof your body from injuries. And for the shoulder. Rotator cuff activation is much needed for upper body workout that often been neglected as part of the program - ✅ Watch how I demonstrate the shoulder warm up exercise 💯 Like. Share. Tag your friend with shoulder clicking ————————————— 💥 肩膀卡卡聲 “訓練前要先暖身” - 🎯 不少病人會因為肩膀出現卡卡聲來看物理治療，主要說在肩推，拉背的時候肩膀會一直發出聲音，覺得很可怕。有些病人可能會痛，有些病人不會，很怕這聲音是骨頭在撞擊，會不會造成軟骨磨損，會不會是關節中間有什麼卡住了 - 📌 正常放鬆的狀況下，關節在活動的時候，關節內會維持一定的空間。可是如果你的訓練都偏向單一平面，單一關節的動作，或重複同樣的訓練，像是肩推、卧推、划船等等，時間久了，肌肉變會不平衡，進而影響關節的動作。常常做太多推舉的動作，二頭肌長頭的肌腱會變得緊繃，這會影響肩關節跟肩胛骨的動作。在舉手的時候，關節活動的軌跡容易被緊繃的肌肉影響而改變，便容易產生卡卡的聲音 - 🔎 而且在細問下，病人一般都沒有暖身的習慣，或是以輕重量來當作暖身。舉例如果你要打籃球，正常來說應該都會先動動手動動腳，來回跑動一下再開始投球運球。重訓也是一種運動，可是為什麼大家都忽略了暖身的重要性呢 - ✅ 暖身包括先找到關節的活動度，去控制關節的活動度，跟激活各關節的核心穩定肌群，增加本體感覺。影片示範的是肩膀的暖身運動👆🏻👆🏻 - 💯 肩膀有卡卡聲，建議先找物理治療師評估，讓治療師為你制定治療計劃 . #jamesthephysio signing out

💥 Bulletproof your shoulder(附中文) “ Prehab Exercises” - 👨🏻‍⚕️ Moderate rehab exercise is the best way to bulletproof your shoulder and to fill ‘ the hole in your rotator cuff’ . Often times patients get scared away by terms clinicians use. Yet we can do a better job at reframing these terms. After all, ‘ a hole in the shoulder’ is like a tear in the muscle. It heals ! - 📌 I am strongly against the idea of training the rotator cuff isolated. Since the rotator cuff works collectively to provide shoulder joint stability. By no means we should do more isolated cable external rotation or even cable shoulder rotations. Instead we work all of the together - 📌 Patients keep coming in to complain of their shoulder pain doing this and that movement in the gym. But what they are not aware of is how important warm-up is. And by warm-up I mean literally doing dynamic stability exercises. Not using just the bar or lighter dumbbells and doing the same exercise movement. So here is a great one to try: - ✅ Find a 5-8lbs medicine ball ✅ Start from a tall-kneeling position ✅ Injured hand holds the medicine ball high with elbow flexed ✅ Gently tap and dribble on the wall and bounce back ✅ A set of 20-30s ✅ Switch to a basketball if the loading is too much - 🗝 Progress to standing if the exercise feel a bit easy. Make sure you do quality and clean reps. Rehab exercises is all about consistency . Not the more the faster the recovery is - ❤️ TAG YOUR WORKOUT PARTNER. Double tap and share it to your story ———————————— 💥肩膀破洞治療運動 “預防勝於治療” - 👨🏻‍⚕️ 上次我們有講到肩膀破洞到底是怎麼一回事，今天來看看如果醫師說你肩膀有破洞，可以做什麼運動來訓練自己的肩膀 - 📌 我個人不建議把旋轉肌分開來訓練，因為旋轉肌不會分開工作，而是一起工作，他們的功能是保護肩關節還有增加肩關節的穩定度 - 📌 肌腱破洞，或什麼破洞，這種用詞很常會嚇到病人，常會讓病人覺得問題很嚴重，覺得自己不會好。其實針對旋轉肌做適當的治療運動訓練，破洞的狀況是可以改善的。以下運動就可以幫助改善破洞的狀況： - ✅ 找一個約2-4公斤的藥球 ✅ 從高跪姿開始 ✅ 患側手肩關節上舉手肘微彎，藥球在患側手上預備 ✅ 輕輕將藥球往牆壁來回拍打 ✅ 一組20-30秒 ✅ 藥球可以換籃球降低難度 - 🗝 運動治療是物理治療最重要的一環。缺乏了運動治療，受傷的軟組織無法回到原本的適應力，正確的執行治療運動，才是治本之道 - ❤️ 標記你肩膀痛的好朋友 分享到限時動態再標記我 - #jamesthephysio signing out