💥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

💥My Doctor Says...(附中文) “First Episode: Hole in my rotator cuff” - 🤔 One of the common myth my patients like to tell me is they underwent several tests at the doctor. And the doctor said, ‘ there is a hole in your rotator cuff’. The doctor gave a steroid injection and tell them to go home and rest. Have you had any kind of experience like that? - 👨🏻‍⚕️ The shoulder joint is encapsulated with muscles, tendons and ligaments. Stability of the shoulder joint comes primarily from the rotator cuff. During any dynamic overhead movement the rotator cuff works in co-contraction to prevent excessive intra-articular translation within the ball-and-socket space. Repetitive use of the tendon will cause it to tear slightly. Just like myofibril micro-tear after weight training - 🧠 The term ‘a hole in your rotator cuff’ often scare patients and put them in a mind-boggling state. The job is left to the physio to address both mental and physical reassurance. Find the moderate loading through rehab exercises can save you from a steroid injection. Having a hole 🕳 in the rotator cuff is not equivalent to complete disuse of the shoulder - Thanks to @adammeakins for inspiring ———————————————— 💥我的醫師說... “第一集：肩膀破了一個洞” - 🤔 很常聽到病人說，我去找醫師照了一個什麼，醫師說我旋轉肌破了一個洞，然後打了一針，可是到現在都還沒有好。 不知道你是不是也有類似的經驗呢？ - 👨🏻‍⚕️ 肩關節是由肌肉、韌帶、滑囊等軟組織保護著，其中最重要的肌肉為四條旋轉肌：棘上肌、棘下肌、肩胛下肌、小圓肌，在肩關節做出過頭推舉的動作時旋轉肌會透過共同收縮，來維持肩關節的穩定性。訓練量增加、動作錯誤等等則會增加旋轉肌的耗損，就等同一週內多次訓練同一部位，導致肌纖維的微撕裂一樣。因此旋轉肌或肌腱，也終會有耗損的一天 - 🧠 那會好嗎？那個洞會補起來嗎？當然會。那一定需要打針才會好嗎？那不一定。我個人不反對病人找醫師打針，兩種情況：一，急性發生，真的很痛；二，做了物理治療，很久都沒有好。恢復狀況當然跟訓練量、訓練種類、年齡有關，不過很常是因為病人根本沒有執行治療性運動，只希望打針就會好，做電療就會好 - 📌 給予「破洞」 🕳 的肌腱適當的負重訓練，才是治本之道。如果狀況不太嚴重，便去打針，有點本末倒置。就如破洞的地墊不代表就不能用，破洞的肩膀不代表就要停止訓練 - #jamesthephysio signing out