Weightroom

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Weightroom is a community for barbell and dumbbell strength and hypertrophy training, including powerlifting, beginner routines, conditioning and serious gym progress.

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What do you all do to keep your upper body limber? (fedia.io)

submitted 4 months ago by bayaz@fedia.io to c/Weightroom@sh.itjust.works

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I often find I'm limited in my assistance work more because my joints (shoulders, elbows, sometimes wrists) start to hurt and/or pop than because my muscles are tired. I'm wondering whether there is a warm-up or stretching routine that would fix some of my issues.

I had lower-back problems that started to feel much better after I added Limber 11 to my warm-up, so I'm hoping that there's a similar dynamic routine I can do a few times a day for my upper body. I tried Defranco's Simple 6, and that helped in some areas, but I think the sleeper stretch was starting to mess up one of my shoulders, so I'm going to move on from that.

Does anyone here have a go-to routine that has helped them stay loose and healthy through their arms, neck, and upper back?

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[–] onslaught545@lemmy.zip 3 points 4 months ago* (last edited 4 months ago) (1 children)

I even modified body weight exercises, because like you those caused more issues than lifting heavy. I'm talking about starting with wall push-ups and such, then moving to my plyo box.

You'd be surprised at the muscle burn you can get doing wall push-ups with proper form.

For pullups I installed a punching bag ceiling mount and hooked resistance bands to it. Also useful for triceps exercises. I do have D-rings in the wall too for things like external shoulder rotations. You can also get a pull-up assistant that's basically just bands with a foot stirrup.

I'd also argue that the right workout plan makes a huge difference. I do AthleanX, where basically every exercise is out of the physical therapy handbook. I know he has controversy on his YT channel, but AX-1 is a solid routine. It let me postpone my torn labrum surgery for like 5 years, until I made the mistake of moving to AX-2 too early.

[–] bayaz@fedia.io 1 points 4 months ago

That's interesting that you had a similar problem. I've been thinking mixing in more types of assistance exercises might help. So far, I've been limiting myself to just a few because I prefer things pretty minimalist.

I'll give some of the modifications and alternatives you suggested a shot. Thanks again.