Best way to warm up rotator cuff and shoulders?

[nothuman]

Mine are starting to hurt and I've always sucked at warming up or stretching before training. What are some tips you guys may have to warm them up properly so you don't feel any shoulder pain during your workouts?

 

[NY Muscle]

broomstick shoulder stretch. Google it.

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[nothuman]

Thanks for the tip. I ended up trying it tonight and I'd be kind of lying if I said it made a huge difference. I don't know, maybe I didn't do it right.

 

[crunchy]

I'll second the broom stick. Hold it in both hands horizontally in front of you, bring it over your head to your back,then back over to your chest. Arms should be locked out. Start out as narrow as you can. Work your hands together.

 

[OutToLunch]

Dieselcrew shoulder warmup. Takes two minutes.

 

[lvnp814]

Using the broom stick to help with warming up your shoulders is awesome. It's not an "immediate results" type warm up, but your shoulders will feel much better after consistently doing it. I believe Dante is a big proponent of it. I do it before every workout.

 

[Apexx]

Using the broom stick to help with warming up your shoulders is awesome. It's not an "immediate results" type warm up, but your shoulders will feel much better after consistently doing it. I believe Dante is a big proponent of it. I do it before every workout.

I agree that you need to be looking at this as something you'll need to always do. It should have been going on proactively, rather than it is now, which is reactively. Always take plenty of time to warm up and stretch. Ultimately, you want to do it to prevent yourself from getting injured or aching, rather than trying to get them to stop hurting.

Give it time, bro. If you need to take a bit of time off or simply lighten certain workouts up/temporarily give up certain exercises known for being problamatic to shoulders, then do it. Better to address it now before it becomes something that has the potential to be so much worse.

 

[Jasons1985]

John Meadows Over and back stretches with the Bands.

 

[GottaGain]

http://www.professionalmuscle.com/f...m/121908-shoulder-issues-try.html#post2054634

 

[seala8]

i do some arm circles forwards and backwards, light weight front raise, side raise, shoulder press 10lbs x 15-10 and stretch the pecs doing a doorway stretch. i throw in some shoulder internal and external rotation as well.

 

[ECB]

This... Every upper body day. I'll add the shoulder dislocates with a band too.

https://youtu.be/u_fTNQXNZqc

 

[socialdfan]

Donnie Thompson has two or more great videos on youtube for shoulders. Give them a look.

 

[GimmeCombs]

From Dorian Yates himself......

[ame]https://www.youtube.com/watch?v=y86TYYpaMoA#t=45[/ame]

 

[Gaintrain]

I use same warm up on rotators as Dorian shows in video, warm rotators on chest an shoulder day.

 

[Utah]

I used to do half an hr of warmups before chest or delt training. Helped, but what works for me now is:

Always start a chest or delt workout with an isolation exercise.

CHEST: 2-3 sets(20-30 reps) of a fly movement: DBs, cables, or machine

DELTS: 2 supersets of 2 isolation exercises high reps(laterals, rear laterals, front raise, or even upright rows) Mix it up, use machines, cables, DBs

 

[Delta]

- Dead hangs from a pull-up bar. Do it for a min or two if you can. If you are on the heavy side, use an assisted pull-up machine.

- Light Facepulls

- Broomstick stretches

- Band pull-aparts

- Light Cuban Presses

 

[PitbullTank]

All my upper body days start w the same warmup basically..
2.5Lb plates
10 slow circles each arm forwards
10 slow circles backwards
20 side laterals
10 rotator turns w arms in L shape up to down
10 rotator turns w arms in L inside to.outside
15 bend over at torso rear delt
40 bicep curls
20 mil press
40 behind neck tricep extension
Arms straigjt out w the 2.5 plate in ur middle two fingers and wrist curl 20x
Arms by side and curl wrist behind you
25 torso twists
25 body weight squats
Twenty five pushups jusy leaning on a bench
And then ill start w some light pulldows if.im gonna do back..,

I was sidelined w elbow tendonitis on both sides so i found out a lil program to seriously warm up the.shoulders and elbows


Sometimes repeat w 5lb plates

 

[Fehoister]

I like that warmup Pitbull ! Looks like a great way to loosen the whole body up.. gonna try it out

 

[Giants83]

I am constantly plagued with elbow tendinitis. Shoulders have been much better lately. I do some of what pitbull does but not as extensive. I'm thinking maybe I should because my elbows are constantly sore.

 

[PitbullTank]

I am constantly plagued with elbow tendinitis. Shoulders have been much better lately. I do some of what pitbull does but not as extensive. I'm thinking maybe I should because my elbows are constantly sore.

It def helps... i also stretch forearms after the first cycle of warm up, then repeat it w 5lb plates....