Gym on Sidechat | Advice needed; how do you prevent wrist and shoulder injuries? My wrist get fucked every 3-6 months and shoulders every 6 months but i warm up so i dont know what im doing wrong

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Gym 5w

Advice needed; how do you prevent wrist and shoulder injuries? My wrist get fucked every 3-6 months and shoulders every 6 months but i warm up so i dont know what im doing wrong

Anonymous 5w

There’s probably a deficiency in your movement patterns so understanding the normal ranges of motion for the shoulders and the wrist and seeing where your less strong is important

Anonymous 5w

To add to what the other guy said, film your lifts and watch them to see if there’s an imbalance in your form. For wrists I would suggest doing wrist curls and wrist extensions with a dumbell, with exercises for ulnar and radial deviation to be safe. External and internal rotations with either a band,dumbell,or cable can help for shoulders, just make sure you have a towel or shirt to put in the armpit of the arm you’re working. I would also suggest wall slides and dead hangs/scapular pull ups.

Anonymous 4w

What movements bring out the pain? Bc it could be tight lats and poor posture in addition to overworking. Isometrics and eccentric controlled upper back work would generally help most folks out

Anonymous

#1 5w

How could i improve that? Or how can i test it out?

Anonymous

#1 5w

Either that or your movement path for compound lifts could be slightly off, diet and recovery for faster progressions in volume or weight could also play a role

Anonymous

OP 5w

So for the shoulder I would run a movement test where you check things like internal rotation, external rotation, flexion/ extension and keep in mind that everyone’s joints are not exactly the same anatomically so that’s why there’s a range that they provide for acceptable movement