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PHYSICAL THERAPY EXERCISES FOR THE GYM RAT AND SHOULDER MOBILITY

PHYSICAL THERAPY EXERCISES FOR THE GYM RAT  


SHOULDER MOBILITY AND ACTIVATION DRILL
Physical Therapy Exercises

If you spend a lot of time in the gym, you increase your chance of running into muscular imbalances or injuries if you’re not paying close attention to what you’re doing. Here’s a quick tips list you can apply to your weight training sessions.


- Do a general dynamic stretching warmup before training. You can even replace your regular boring treadmill work for this because, if done at a decent pace with some effort, it’ll increase your body temperature. Not only that but it’ll increase joint mobility and lubrication, dynamic flexibility, and will activate the central nervous system which will prime you to move heavier weights.


-You’ll generally want to save your stretching for after your workout. Stretch the muscles that have been actively trained that day. It’ll increase recovery slightly, decrease DOMS (soreness), and stretch the muscle fascia more readily since the muscle is pumped (this may lead to further muscle growth).


-Stretch antagonist muscles either before training or immediately before your sets. For example, stretch your lats before you bench press; stretch your hip flexors before you squat; stretch your biceps before your tricep extensions. This reduces tension in opposing muscle groups and allows you to contract the active muscle to a greater degree (lift more).


-Perform foam rolling before every session. Frequent weight training will lead to a build up of scar tissue in the muscle. This will take care of it quickly and easily, and you’ll feel great!

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SHOULDER MOBILITY AND ACTIVATION DRILL


Here’s a great exercise you can easily add to your daily routine or during the rest between your sets at the gym. It improves shoulder mobility and especially activates the lower trap. This is great because the lower trap is often under-utilized in a lot of movements and can help save your shoulders from injury.


NOTE:

Stand against the wall with your shoulders/upper back, butt and heels constantly incontact with the wall.

Start with your hands extended overhead and place the back of your wrists on the wall.

Slide your elbows straight down, keeping the wrist on the wall, and concentrate on using your lower trap to pull your arms down (lower trap is pretty much right in the centre of your back)

This is also one of those great exercises for the rotator cuff, especially for injury prevention, because a strong lower trap that is easily activated will help balance the shoulder musculature. The sliding also improves the shoulders mobility, something which most people could use more.


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