Discussion in 'Health & Body' started by Eason, Dec 20, 2009.
^ your medial delts look good, mayn.
How long does it usually take to see real mobility/flexibility gains? I have been working on my shoulder/chest mobility very hard over the last month or so. Trigger point massage, tons of stretching, band work, lots of pulling etc. Chest definitely feels less tight than previously but havent seen any tangible gains in shoulder mobility and neck is still pretty delicate.
Would probably depend on the muscle group. I went from being able to touch just past my knees to the floor after my first time doing RDLs.
TKJTG your arms look photoshopped.
There are a number of possible reasons you aren't seeing the same progress on your shoulders/neck:
- the mobilization techniques you are using (or your execution of them) aren't right
- mobility isn't being limited primarily by muscles
- your posture is bad, and although you mobilize every day, you spend the rest of the day with your shoulders/neck in a bad position that reduces mobility.
Hard to say for sure without knowing more, but my gut is that it's the last one.
I think that you are probably right. I sit for 12+ hours a day at a computer and it is definitely tough. When I do a lot of pulling work on the weekends, I feel pretty good, just a little sore. When I do it on the weekdays and am stuck behind a desk for the day, it is very tough on my neck. I have a pretty good chair and have also gotten a keyboard tray installed. Any other tips?
If you sitting for that long invest in a herman miller chair, look on craigslist. Get a membership at massage envy and find someone where that knows how to do attachment work / trigger point stuff. I had to go to two places to find the right one.
I feel like truly changing mobility takes a long ass time. Especially if it's something that is a result of poor posture that you have been maintaining for years.
Think of this as a three step process:
I too sit at a desk most of the day, and it makes it hard to keep good posture. There are a number of resources out there for improving posture, but I've found awareness helps a lot. If you've got time in the morning, mobilize your chest, neck, upper back, and shoulder areas. At your desk, you aren't going to be able to maintain good posture throughout the day. Even after you've mobilized, the muscles that maintain posture probably aren't strong enough. Instead, treat it like a workout. Keep good posture the way you would do a plank hold. Try to spend 5-10 minutes an hour sitting at your desk with very good posture - chest up, shoulder blades retracted, etc. This won't change anything overnight, but it will begin building up some of those stabilizer muscles. Over time it will get easier.
You should apply the same basic philosophy to lifting. Don't train in bad positions. You may be able to lift more, but you just bypass strengthening all the muscles that hold you in a good position. Only lift as much as you can with good form.
260 bench 1rm 260 squat 1rm 385 dl 1rm lol
Haha now that's out of whack. I don't really bench, but my overhead press/squat/DL ration is about 1/2/2.25. It's the DL I'd like to get up, but my grip strength isn't there.
When i do cleans and snatches my wrist hurts, right in the pit at the very base of my wrist, should I be wearing wrist wraps? it hurts afterwards too but is a dull pain that increases when i cock my wrist.
I've had my fair share of wrist problems as well, so it could be any number of things going on here.
As far as cleans, it's probably a combination of poor mobility and/or poor technique. Increasing wrist and shoulder mobility will help a lot. It's also very common for new athletes to catch the bar in their hands instead of on their chest. At the end of a clean, your elbows should be at least as high as the bar, and the bar should be resting primarily on your chest/shoulders, with your fingers doing just enough work to keep it in place. How much are you cleaning now? Post a video if you'd like more specific form feedback.
As far as snatches, it's likely more of a strength issue. This is an area where wrist wraps can help (by providing stability) but this is more of a short-term solution as it will prevent you from building the forearm strength you need. One thing that may help is narrowing your grip a bit. This takes some of the lateral pressure off the wrists, though it requires greater shoulder mobility. How much are you snatching now? Post a pic of your overhead position. Are your wrists straight or bent at the top?
I just started weightlifting, so baby weight, 50kg snatch and 65kg C&J. I think mobility is my main problem and a lot of the time i rack my cleans sloppily and thats where the issue is arising. I will do a form check video in the near future
edit: also what should i be doing now as far as letting it heal goes? stop wrist-involving lifts altogether?
Hard to say. My gut is you don't have an actual injury, in which case there's no reason to rest it so long as you can fix your form. How long does it hurt for after you work out? Can you describe the pain?
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