After lifting I feel extremely tight in the shoulders. I don't want to lose flexabilty. So is there anything I can do after to prevent this?
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do some stretching and running after you work out. Also do chin-ups push ups after u work out. Helps greatly.
After which exercises exactly are you feeling tight in the shoulders?
Has this feeling of tightness resulted in a decreased range of motion in your shoulder joint?
Has this feeling of tightness resulted in a decreased range of motion in your shoulder joint?
There has to be an understanding of the "tightness".
Is it good? (feel like more of a "pump" from the muscles being engorged with blood). This is likely a normal effect after lifting/training a particular muscle group.
There are exercises you can incorporate into the workout that allow for range of motion and stability of joints.
Or, is it bad? (lingers for an unusual period of time and accompanied by stiffness). This may be problematic of something your doing, either mechanically, frequency or structure.
Is it good? (feel like more of a "pump" from the muscles being engorged with blood). This is likely a normal effect after lifting/training a particular muscle group.
There are exercises you can incorporate into the workout that allow for range of motion and stability of joints.
Or, is it bad? (lingers for an unusual period of time and accompanied by stiffness). This may be problematic of something your doing, either mechanically, frequency or structure.
The work out that I mainly feel tight after is Bench press. I find it hard to rotate my arms after this exercise.
Ahhh! As a former power lifter (almost 20 years), my shoulders were a mess, as a.) I abused them, and b.) I refused to listen to others about maintenance (too macho, lol).
But, after benching you're going to feel some pump and tightness. That's normal. If you feel pain on top of shoulder out near the end of the clavicle, or deep in the rear deltoid, then you should be concerned. Those were my two trouble spots, and were common among others with which I trained.
Essentially, back in the day, we were told to do what are now called "Jobes", but us macho men, we wouldn't be caught dead with a 5 or 10 pound weight. Being older and wiser now, I wish I had listened.
One exercise I learned well after I quit competing was a twisting push up. Start in a regular push up, when you reach the top, rotate your upper body raising your hand to the sky. You will be perpendicular to the ground. Go back into push up, then when you get to the top, rotate the other arm into the air. My shoulder girdle always feels so good after doing two or three sets at the end of my chest part of the workout.
But, after benching you're going to feel some pump and tightness. That's normal. If you feel pain on top of shoulder out near the end of the clavicle, or deep in the rear deltoid, then you should be concerned. Those were my two trouble spots, and were common among others with which I trained.
Essentially, back in the day, we were told to do what are now called "Jobes", but us macho men, we wouldn't be caught dead with a 5 or 10 pound weight. Being older and wiser now, I wish I had listened.
One exercise I learned well after I quit competing was a twisting push up. Start in a regular push up, when you reach the top, rotate your upper body raising your hand to the sky. You will be perpendicular to the ground. Go back into push up, then when you get to the top, rotate the other arm into the air. My shoulder girdle always feels so good after doing two or three sets at the end of my chest part of the workout.
I love the twisting push up...You really focus on your core as well.
A great pump all around the chest, shoulder and tricep area on this exercise.
It's also a nice twist from the standard push up or bench press.
A great pump all around the chest, shoulder and tricep area on this exercise.
It's also a nice twist from the standard push up or bench press.
quote:Originally posted by noreast:
Ahhh! As a former power lifter (almost 20 years), my shoulders were a mess, as a.) I abused them, and b.) I refused to listen to others about maintenance (too macho, lol).
But, after benching you're going to feel some pump and tightness. That's normal. If you feel pain on top of shoulder out near the end of the clavicle, or deep in the rear deltoid, then you should be concerned. Those were my two trouble spots, and were common among others with which I trained.
Essentially, back in the day, we were told to do what are now called "Jobes", but us macho men, we wouldn't be caught dead with a 5 or 10 pound weight. Being older and wiser now, I wish I had listened.
One exercise I learned well after I quit competing was a twisting push up. Start in a regular push up, when you reach the top, rotate your upper body raising your hand to the sky. You will be perpendicular to the ground. Go back into push up, then when you get to the top, rotate the other arm into the air. My shoulder girdle always feels so good after doing two or three sets at the end of my chest part of the workout.
Seems like you are experiencing normal workout tightness. But of course you need to ensure this does not turn into excess internal rotation, which is very normal in benchers...and extremely detrimental to pitchers.
Be sure to perform dynamic stretches before workouts and static stretches afterwards. Also incorporating exercises that have shoulder range of motion "built-in" such as overhead squat (even with a wooden dowel it's great) and wooden dowel wrap-around to maintain/increase shoulder capsule health.
Be sure to perform dynamic stretches before workouts and static stretches afterwards. Also incorporating exercises that have shoulder range of motion "built-in" such as overhead squat (even with a wooden dowel it's great) and wooden dowel wrap-around to maintain/increase shoulder capsule health.
I would consider stretchin before and after lifting for a good period of time. Aslo having a good running program is key
