Скачать или смотреть How To Recover Shoulder Injury In Gym? | Ani Ray

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Shoulder injuries can result from overuse, improper technique, muscle imbalances, or accidents. Common shoulder injuries include rotator cuff strains, impingement, labral tears, or bursitis. Here’s a breakdown of possible causes and tips for recovery:

Possible Causes

1. Overuse or repetitive motion: Overtraining or doing high-repetition movements without adequate rest.
2. Poor technique: Incorrect form during exercises like overhead presses, bench presses, or pull-ups.
3. Muscle imbalances: Weak stabilizing muscles (e.g., rotator cuff or scapular muscles) can lead to excessive strain on the shoulder joint.
4. Lack of mobility or flexibility: Tightness in the chest, lats, or shoulders can lead to compensation and injury.
5. Trauma: Falling or direct impact on the shoulder.

Recovery Tips

1. Rest and Protect

• Avoid activities that aggravate the pain. Rest the shoulder but avoid total immobility to prevent stiffness.

2. Ice and Heat

• Use ice packs for the first 48–72 hours to reduce inflammation, then transition to heat for improved blood flow.

3. Rehabilitation Exercises

Start with low-impact movements to regain strength and mobility:
• Pendulum swings: Relax the shoulder and gently swing your arm in small circles.
• Isometric exercises: Gently push against a wall without moving the joint.
• Theraband exercises: Strengthen the rotator cuff with controlled resistance.

4. Improve Mobility

• Stretch tight muscles like the pecs and lats.
• Incorporate scapular mobility drills.

5. Strengthen Supporting Muscles

Focus on the rotator cuff and scapular stabilizers. Exercises include:
• Face pulls.
• External rotations with a band or dumbbell.
• Scapular push-ups.

6. Check Form

• Reassess your technique with a coach or trainer to ensure you’re performing exercises safely.

7. Gradual Return to Activity

• Resume training with lower intensity and volume, prioritizing proper form. Avoid heavy overhead or pressing movements until fully recovered.

8. Consider Professional Help

• See a physical therapist or orthopedic specialist if the pain persists or worsens.
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0:47 - reason of shoulder injury
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