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1600: How To Train When Recovering From An Injury

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00:00 - Maps July Special
01:35 - How do I get started back into training after an injury, pregnancy, or long layoff?
05:14 - Step 1: Concentrate on Stability and Connection.
19:56 - Step 2: Prime your body back into proper alignment.
31:10 - Step 3: Practice Correctional Exercises frequently.
40:16 - Step 4: Re-focus on the skill of the basic exercises.
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Опубликовано:

14 авг 2024

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Комментарии : 93

@MindPumpShow 3 года назад

Giveaway winner will be chosen from this thread Let us know about a recent injury you've had, what you did to help with recovery, and how it worked out for you! Don't forget to double check your YT notifications to see if you've won a recent giveaway 🎁

@marcmcphee 3 года назад

I dislocated both knees (one playing hockey and one playing softball, of all things haha)….I dropped 75 pounds and SLOWLY started working my legs (after I was done physiotherapy)…it’s been years since the injury now and the pain is almost completely gone and my legs are the strongest they’ve ever been. The key was going slow and really focusing on proper form and amazing information from the fitness community like you guys! I remember an episode where Sal said if you draw two lines and move one only slightly…they will be miles apart over time. Baby steps and consistency really do add up over the long run. Keep up the awesome information!!!

@bigpicturegains 3 года назад

I never actually had a severe injury, but I’ve hurt parts of my body. Recently, I hurt the outer part of my forearm going a little over zealous on dumbbell presses. I know exactly what caused it, so I therefore have been avoiding that exact exercise. I’ve gotten creative and have been working out with alternative grips on varying machines and free weight styles. My arm has been feeling better and better over time so it appears my method is a success while still allowing me to lift 💪

@kristineruff9186 3 года назад

I knew after the second lift (deadlift touch & go), that I was doing it with bad form… 2 reps later, and I had tweaked my back. I was sore for two weeks, so deadlifts and barbell squats were out. I supplemented with lunges and lifted a little lighter. Now I’m working back to the weight I was at previously. Now I’m making sure that my form is perfect.

@Candyiscool1631 3 года назад

I had shoulder tendonitis from March to June from overtraining with shoulder presses. I went to physical therapy the first month but it didn't help much. So instead I put CBD balm on my shoulder every night and did stick mobility exercises every time I went to the gym. I only did biceps and legs. Even though the pain went away, I still took a month to ease back into training triceps and chest. I currently train shoulders lightly using machines and bands. I can't wait to add dumbells in the future but no rush.

@edwinchavez3277 3 года назад

My shoulder popped out a couple of times the doctors said it didn't really got dislocated but it's function is not the same if I put too much way on it it feels like is going to pop out again so is kinda hard to workout my shoulders because I feel like I can't reach my goal, also I had a car accident last year and I was put on bed rest for 2 months I'm fully recover according to the doctors but of course it's not the same, everything I do deadlift the pain comes back I have been taking it easy for around 5 months I started by lifting light weights and little by little increasing it but is just hard to reach my goal when my body is not 100% it is frustrating but I know if I push it more it will only affect me

@maleahchumley 3 года назад

Although this wasn't technically a "physical" injury, it was definitely a mental setback. In 2019, I was running cross country on a college scholarship. I quickly fell into anorexia and an obsession with burning calories. After quitting cross country because I was not getting the help I needed, I came back home and began going to the gym. However, I was still in the cardio mindset and spend hours trying to burn as much as possible on the elliptical while dabbling with weights. This is where I found your podcast. I hated the cardio and despised that my body was beginning to look so frail. I decided to DM you guys, and Sal and Justin responded to gradually decrease cardio and focus on weights. I could hardly squat the 45 lb bar at that point. At this point, I have been able to squat 225, deadlift 185, bench 85, and hip thrust 375 for reps. You three (and Doug) have been so influential in my journey to recover from my mental setback, and I could never thank you enough.

@SchuyFit 3 года назад

This is awesome! You're crushing it!

@maleahchumley 3 года назад

@@SchuyFit thank you!!!

@rixflavz6578 3 года назад

I've seen really good progress, dropping the weight and just practicing the skill of compound lifts.

@BabarKhanJaved 3 года назад

Got golfers elbow, followed Adam's video on how to sooth the injury, lowered the intensity of workouts involving the elbow. Started swimming to substitute the decline in gym usage.

@Mo-ol2lr 3 года назад

For the price this was a no brainer, first thing I did after listening to this podcast was buy the starters bundle. This was exactly the bundle I was looking for: The best way to (re)start training without hurting oneself by accident and working on mobility.

@leannebahuaudbradley569 3 года назад

I experienced spasming lower back pain located on one side.. it took me 6 months to realize it was SI joint dysfunction. I’ve had rotator cuff tears, MCL tears… but the SI issue was the most humbling injury. The more back pain I had the more hot yoga I did… creating a cycle of pain and dysfunction. I did this for 6 months.. Until I discovered MindPump and Mark Rippetoe. I stopped yoga, began athletic therapy. Once stabilized I began traditional barbell and strength training. I’ve completely healed and corrected my SI dysfunction, and I’m stronger now than ever before.

@WastdTrashPanda 3 года назад

I like when you say BOOM at the beginning. It makes me think of the old John Madden commercials where he was like "BOOM, tough actin' Tanactin"

@Smas-ds6pd 3 года назад

Hahaha YES! I couldn't figure out what it reminded me of. You nailed it, my friend!

@elmerwilber3308 3 года назад

I broke my shoulder playing soccer. I have completed my official rehab, and I am continuing to perform the same rehab exercises that my therapist has assigned me. I have been back to doing full body workouts for several months now, but I am still lacking a significant amount of stability when performing lifts like bench press and shoulder press, and it is really holding me back. I have cycled through different rep ranges every ~6 weeks, although any number of reps below 8 on a chest/shoulder press with appropriate weight is not doable because my shoulder cannot support the weight properly. Right now I feel stuck

@TheBongeSpob 3 года назад

I just recovered from a patellar tendon strain, so this is like sent from heaven Sal lol I strained it playing tennis after a whole day of basketball, and did physical therapy and worked on restrengthening the tendon, now I need to build all the muscle back in my legs. So thanks gor this timely vid i needed this!

@wickman33 3 года назад

I had a herniated disc (L5-S1). Intense pain for about seven months and had a MD on Jan 12. Today was my first (light) barbell workout and I am ecstatic. I have been patient, not mountain biking this summer, and very much focusing on how to engage my core and re-wire proper motor patterns. Recovery has been far from linear, but I am miles ahead of where I thought I’d be at this point. I am a PT student and the experience has been equally valuable as it was terrible. I learned so much about health and fitness from this podcast over the months I was down/recovering. It’s been fun to build from a stronger foundation and consider the purpose/applicability of each and every exercise. I could go on and on but this was not only the worst experience of my life, but also the best.

@MindPumpShow 3 года назад

Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.

@wickman33 3 года назад

@@MindPumpShow thank you so much! Just looked into the program and I am very excited to see what’s in it. I see this being very valuable both for me and in my pursuit of a DPT. thanks again! You guys are great

@jms0313 3 года назад

Training around it, doing as much as you can without too much discomfort will speed up your healing. Motion is lotion

@dustinwilley4770 3 года назад

I hurt myself in 2012 overseas, my right shoulder, doing dumbbell shoulders press. So there I was sitting there on the bench with the back rest at 90 degree angle with dumbbells resting on my knees. With the kick up from my knees to the shoulder press position, my right shoulder as I can best describe it was a pop and numb feeling and my arm dropped. I didn't see a doctor on base or anything like that, I was in the belief of working it out and through it and it will heal itself. I worked out with this this shoulder popping out for at least 1 year. When I got back to the states shortly after being back i took about 7 months off and got heavier and gained weight, when I started back into a routine I noticed it was still there but not as bad, so I took it so slow with my shoulder and light weight and resistance bands and worked through it. I thought it was going to be a permanent injury but as it stands today I am not having any shoulder popping or pain.

@wilbwil12 3 года назад

Great topic. I'm one week into recovery from a total hip replacement. Been lying in bed reading Sal's book and watching Mind Pump.

@heidysrq1 3 года назад

Oh man i've had them all. But last time I strained my lower back. Overtraining and trying to go up on weight when my body was not ready for it didnt help. But after a few weeks of resting the area. I came back and took the NO EGO FOCUS. Went back to the deadlift bar, low weights, really focusing on perfecting form, range of motion, mechanics . Went back to basics and started building strength making sure lift for health and not pride. In currently postop for some ovarian issues and have a level 2 meniscus tear so I will have to start this journey again in a few week. But its part of fitness...adapt and overcome

@nishitaviren7778 3 года назад

Lower back injury 1 year ago. Was in the thick of MAPS Aesthetic, and hubris got better of me and needed up injuring my lower back, had disc bulge issues. Used MAPS anywhere, and Adam's prime pro webinar helped me tremendously. Realised that my hip and ankle was the problem and not my lower back. Back to doing deadlifts, thanks you you guys ! "If you can't go below 90 on a squat, avoiding squats is not the answer !" - Million dollars worth advice!

@HonestMan98 3 года назад

Thank you! Your podcast is super inspiring! I was injured trying to push myself to do 325 squats too quickly. I hurt my middle to lower back trying to complete one rep max best PR. I took off 2 weeks and focused on walking every day for 4 miles and eating right. I went to a chiropractor and a massage therapist to do whatever I can. I wanted to learn from this experience and what I realize was that I do not need to work out to impress anyone. I need to work out to be my optimal level and do it efficiently and safely. After two to three weeks of walking, proper diet, and doing bodyweight squats I was finally healed. This time my goal was to lift weights, not ego.

@deannak6931 3 года назад

I have chronic neck/back problems on my right side. I could literally pull it wrong by rolling over in bed and be down for a week. I went to physical therapy for it and it has helped but it’s something I need to really work on. After listening to your podcast it’s become clear that this is going to Plateau my progress. Thank you for this episode. In a world of “do more! Push more! Work harder!” It’s refreshing and important to hear that slowing it down and caring for your body is more important and will help you go further in the long run. You guys are awesome!

@TheTintMan 3 года назад

Partially teared my hamstring started doing glute bridges and body weight squats and lunges as told by my physio. Got back to being able to kick and run but has never felt the same since still get occasional pings and pulls when kicking heavy bag or when doing lifts . Constantly in the back of my mind that it could go at anytime so effects mentally on wanting to push any kind of limit since then I've put weight back on and Definitely don't feel as mobile as I was before the injury .

@thatdude2466 3 года назад

I injured my shoulder during heavy bench pressing in 2010. Visited 2 different orthopedic doctors who basically told me to just “take it easy”. I was accustomed to heavy lifting and at 33 I had no idea what to do so I gave up. Fast forward to 2020 and I was 30lbs heavier and miserable. I started back by listening to my body and only utilizing exercises that didn’t cause pain. Proper warmups, external rotations, face pulls and knowing when to take time off helped set the stage for my return to lifting. I’ve now lost 30+ LBs and in the best shape of my life. I’m still going strong 9months into my programming. As a 44yr old I listen to my body but I also don’t use that as an excuse to skip training when I’m just feeling lazy

@dre6852 3 года назад

Completely ruptured my Achilles in February. Lost all muscle in my right leg and gained 30 lbs. Started back in the gym in June. I do alot of Bosu ball work for stability. Yesterday was my first day of barbell squatting (not approved by my PT) . Could only do 25 but it feels good to try. Most people could easily guess that I was going to get injured but how much I was working out and playing basketball but still eating horrible and not properly resting. Since June, I'm down 15 lbs and body recomp is going strong. The hardest part is sticking to my diet and workout plan. I always want an extra set, that extra rep always pushing myself. I want to get in the best shape of my life and play basketball at my lowest weight since high-school when I recover. I didn't appreciate the science behind the body and muscles until my body reminded me I turned 30 and need to be more deliberate with my health and fitness. Thanks for the help these last months I have learned a tremendous amount .

@cjgoodman6564 3 года назад

I had been doing kettlebell programs for about a year. Had a good training session one day but also helped a friend move later that same day. Tweaked my back. Ive always had trouble with my hip hinge and hip flexors. Started doing Stuart McGill’s big 3 stretches and really trying to open my hips up before training. My training solution was to drop weight, switch to a double kettlebell program and really just focus on crisp clean reps. Just built a platform in my garage, bought a rack and 300lbs of weights and am starting over from scratch with barbell work… Looking forward to starting over in a way so I can just take it slow and do things right. Thank you for reading! Much love and respect.

@claymonaro68 3 года назад

GUYS, I tore a muscle in my back about a month ago and I made 2 changes to my recovery. 1 i stayed in my routine of wearing my gym gear and going to the gym lon the days that i should (no workout) just going there and 2nd, i commented on episode 1594 and asked for the link to prime pro webinare and the mind pump guys sent it to me. That has helped all week. Handcuffs to rotation is gold, thanks guys

@nomadwisdom215 3 года назад

You guys are the best podcast about fitness and health. If I block my back or lower neck I add a pull-apart with resistance bands.

@damianthompson7002 3 года назад

I have a shoulder impingement from overextending the shoulder by performing a side lateral raise with a heavy resistance band and doing this with incorrect form and proper control. I have been using the maps mobility drills on youtube to help me, specifically using the shoulder circles with a poll. I have also got bad ankles and hips from incorrect form doing squats. I have been using the combat stretch and 90/90 to help me with these problems. Thank you so much guys for your content.

@deejayjason5243 3 года назад

I was recently injured and still recovering, I really appreciate this thanks

@Chris-gh6ux 3 года назад

Perfect timing

@NS-sd9cp 3 года назад

Fully ruptured my Achilles pole vaulting, had the surgery, about two weeks later I was able to shower. The doc recommended using one of those suction cup shower handles for extra stability. So I tried it, and promptly ripped it off the wall and fell in the shower. A couple months later I realized the lump on my Achilles was my actual Achilles rolling back into my calf, which would explain why rehab wasn’t working. One more surgery later, I’m on the road to recovery!

@DrSwagasm 3 года назад

partially tore my labrum in my right shoulder, constant mobility work, physical therapy, stretching, to try and get it back, still working on it!

@ukaserex 3 года назад

Suffered a hernia just when the covid nastiness started. The first 2 weeks after the surgery, didn't do much other than just 15 minute walks a couple times a day. The next 4 weeks, just walked a little farther, a little longer. Doc said no lifting. I'm 54, so the fear of sarcopenia was real, even if it shouldn't really impact me for more than a few years. So, once I got the clearance to go nuts in the gym, I still held off on lifting heavy, but opted for reduced volume, lighter weights for the first two weeks. I'd gotten one of those mesh implants, and still felt "strange" doing rows, push-ups and other certain core exercises. On non-lift days, I'd just row on my concept2. I love rowing, particularly love the online competitions like Row'd Royalty. I won for my age/height group in 2020, but because of the hernia, couldn't compete for the last one. Seems like I've lost a lot of fitness, but it's coming back slowly. Only since July have I felt "safe" going with progressive overload. Never have lifted to failure since I played football, because I usually work out in my garage, without a spotter. I took my previous "max" ( what I can lift solo without a spotter) and aim for 4 weeks of 3x10 at 65%, then will lift 3 weeks of 4x8 at 75%, then 4 weeks of 5x5 at 85%. At least, that's the plan. Then I'll start over with a bit more weight. On the off days, I'll row some good meters to get some of my cardio base back.

@mikeycarroll2023 3 года назад

No lie, I had an impingement on my shoulder and i diligently did maps prime work outs and it got better. I now have a hamstring strain where the pain is behind my knee. My suggestion to anyone with this problem is to look at the glute and hip flexor muscles. Most likely the hamstring over compensated for the lack of glute firing. Still on the road to recovery but at least I KNOW where to correct the issue!

@funwithRalphy 3 года назад

Hey fellas, last year I ruptured 2 lisfranc ligaments in my foot and took a piece of bone off during rugby training. While I was in a moon boot for 6 months I switched from strength training to bodybuilding, focused on my upper body which was a weakness for me, and focused on my diet. Ended up increasing my bench and overhead press strength, but when I finally got out of the moon boot I used the opportunity to rebuild my squat mobility from the ground up. Now I can squat with near perfect form (trainer approved) and I’m almost at my strength before the injury!

@WildWarriorNutrition 3 года назад

One of my favorite methods is the super slow method. It protects the joints while still allowing strength training.

@alana4612 3 года назад

This podcast helps me. I'm dealing with a pulled rhomboid muscle and I made it worse still lifting through the pain. I'm taking a week or so off for upper body. This is second time I pulled the muscle in a matter of 2 most doing deadlift both times

@OfficialZoMz 3 года назад

I actually just hurt my back 3 days ago from a squat gone wrong. I don’t know much about how I’m going to heal it and be sure I don’t injure myself again. My thoughts are I’m going to ease off of the heavy weight and really focus on form and mastering the technique of squatting. Since I also hear you guys talk about priming in what seems to be every episode I’ll be looking into what that will look like for this compound movement in particular. Appreciate all the info you guys rule!

@RosseGod 3 года назад

Injury 1 - Knee's: I was too motivated and especially too late started my preparation for my police tests, jogging 5 km every day, so that went wrong, resulting in 2 overloaded knees and no police tests. As a solution: just keep walking and better next time. Injury 2 - Bicep tendon: I think the exercise was: lat pulldown, going back to neutral starting position too fast. As a solution I focused on my legs, and sought positions where I did not trigger the pain in the bicep. But then you may ask, what is "healthy" pain and "bad" pain? So very careful strength training, and more focus on cardio (walking, cycling).

@melijuarez7986 3 года назад

About 6 months ago, I had a lot of knee pain specifically on my left knee. I had gone to the doctor and did some lab work where later was diagnosed with arthritis as a 22 year old female. I was very concerned as to why I was diagnosed with arthritis when I have been training since I was 15 and live a very healthy lifestyle. I had gone to several other doctors and they would all diagnosed me with arthritis. I was prescribed lot of medication for the swelling to go down and pain relievers.I wasn’t feeling any good when taking medication and I stopped. Later found out I was misdiagnosed when I got an MRI which resulted in a meniscus tear. This led for me to gain about 40 lbs. I have been going to therapy to recover and regain strength in my knee, hips and ankle. Although I stopped training, I never stoped to work on my mobility and started taking creatine as though it was mentioned in a episode it’s essential for recovery. I am slowly getting better to the point where my PT suggested to get back to training.

@ryanc7654 3 года назад

Groin pull during a rec league softball game. Amped up stretching and hacked through weight training adjustments. Now I tend to alter my running and lifting to avoid reaggervation.

@TH-il8mn 3 года назад

I broke my back falling back against a steel upright. I was in deep spasm, but went to the gym the next day. I hobbled 2 mph on the treadmill to get blood flow through my tissues. I sat on a physio ball and raised my arms to see where the pain started. I choose the lightest weights and went through my workout as best I could without going into the pain. A surgeon looked at my x-rays and I said, "Son, if those bones aren't migrating toward a nerve or an organ, you're just going to leave them where they are and give me a note to return to work Monday". He looked at me and said, "I can tell you're in good shape. Your muscles will hold the bones where they are and scar tissue will keep them there. Are you sure you can go back to work"? "Doc, if I can't work on Monday, I'll let you know. It's been nice chatting with you". I was back to work Monday and I never stopped going to the gym. It's all about knowing your body, testing so you know where you are, and then plotting a path forward.

@Andres-pp5zw 3 года назад

So, i did a grade 2 sprain on my ankle 13 years ago playing soccer, i had to be put on a cast to properly heal. However my ankle was still weak and would sprain every now and then when i played basketball. I never did reeducation for the ankle because being young i didnt feel that different. Fast forward 10 years and i go to my fisiotherapist telling him i have some knee and ankle issues, he tests my foot for mobility and says " you had an ankle injury long ago didn't you ? " i reply yes how on earth did you know, and he went on to tell me that since i didnt do reeducation, the tissues and tendons didnt properly healed, and stiffened a bit, causing a bit of a loss of mobility and some undesired pressure on the knee joint to compensate. Moral of the story is any injury no matter how small it is, needs to be properly taken care of and not neglected because it affects other muscle groups and joints in ways you never know. Also go to fisiotherapy, its a life changer for injuries.

@mukeshkhanwani5822 3 года назад

i remeber the time i had injury or issue, all i did was some 40 mins of yoga everyday combined with good technique breathing and it did wonders for me in terms of recovery

@sparshsethi2378 3 года назад

Had a flake fracture/ligament tear on my ankle this week, the same day I hit my deadlift pb. This sucks. Even though I couldn’t walk or put pressure on my ankle I found a way to light upper body resistance training, plus I do 150 modified push-ups throughout my off days to compensate for the hour long walks I used to go on. Just started being able to walk again slightly with a medical boot. When I can walk without a limp, I will go do small walks around my block, increase those to my previous levels, then I’ll go back to resistance training my legs starting off with body weight and gradually increasing.

@shashwatdubey3973 3 года назад

I have a slip disc and a tennis elbow and a ligament tear in my knee. Well it's only recently that I have started resistance training and it's helping me I suppose I'm still figuring out the correct way but I think lot of things have improved since I focused on improving my posture and external rotation

@aaronsummers7809 3 года назад

Suffered a partial quad tendon tear in my right leg about ago. The health plex i workout at closed due to the pandemic. The only gym open was the local Planet Fitness. Started squatting with the Smith machine since they don't have free barbells.. The combination of going to heavy and bad foot placement lead to the injury. The physical therapist had me stretching my quad, hamstring and hips. Started with leg presses and step up. Now i can finally squat and lung but i dropped a hundred pounds on my squat. Extremely discouraging.

@caseyray52 3 года назад

My first day at a bit box gym tomorrow. I’ve been dissecting and memorizing prime and starter for a couple months now lol let’s see how this goes. Nervous af

@zaneguse703 3 года назад

I dislocated my knee repeatedly play college football. After the season I had surgery. And as I did rehab for my knee I only worked out upper body. To this day I still have a bunch of imbalances in my lower body.

@adrianangii 3 года назад

Please post more on tik tok!!! People need this info!

@maalikfazal1406 3 года назад

Male. 22. 5’7. Gyno. APT. Skinny Fat - more on the fat side. 20-30% body fat. Newbie when it comes to fitness. Have the Maps Suspension Program. In one of your podcasts, Sal said to eat slightly more calories to boost your metabolism. I thought a slight calorie deficit would be sufficient to reduce body fat. I want to get leaner within 3-9 months in order to get gyno surgery. Any advice/input would be appreciated. Thanks. Stay blessed 🙏🏽

@solsticemoon1220 3 года назад

One episode of mind pump a day keeps the laziness away.

@wessleythring3089 3 года назад

How should I approach returning to exercise after recovering from Covid? Should I just start off with daily walks and trigger sessions before gradually adding heavier resistance training?

@nickmartin5914 3 года назад

Good question

@robertlyle3638 3 года назад

I would almost think of it as returning from an injury. I had covid back in December. I've had "long haul" symptoms since then. Tried training through them and still have not gotten all the way better. I'm now taking several weeks off from the gym to try to let my CNS get 100%. When I return, I'm going super super light to start off, swallowing the ego.

@wessleythring3089 3 года назад

@@robertlyle3638 thanks man! All the best with your training and recovery.

@JamesCarter-di3tw 3 года назад

I have injured myself twice in the last 3 months doing deadlifts. I got out of position and strained my lower back took about 2 weeks to heal. Started back and tore something in my elbow and it has not completely healed yet. Now I am not sure if I should do them anymore. What do you guys think?

@kerisawyer6883 3 года назад

I had a pinched nerve in my neck. Lost all of my muscle in my left arm- so much so that I went from being able to knock out push ups to falling on my face cuz I couldn’t hold myself up. Had to do a few rounds of steroids packs for the inflammation and during the early recovery I had to do a lot of lower body and low weight for upper. Once I could use my left arm without pain, I focused on building it backup. I started all exercises with my left arm and if I could Only use 10lbs for 8 reps of biceps curls, I do the same on the right so it wouldn’t overdevelop.

@kerisawyer6883 3 года назад

And I also still have residual weakness and muscle spasms from it and that was 4 years ago so I still have an emphasis on my left upper extremity when working out

@1313steamroller 3 года назад

Prolapsed discs don't heal. Most of my training modifications are permanent. Permanent light duties. Severe limits on how much weight I will ever lift again.

@nickmartin5914 3 года назад

I just injured my shoulder and I'm honestly just looking for some advice on what to do now. I have full range in motion but my shoulder is burning none stop.

@lukejebson2736 3 года назад

I tried to go too heavy on my chest and ended up tearing my rotator cuff. I've bought a resistance band for £10 (uk) and I'm doing exercises that I find on RU-vid to ""loosen it up"" but they just seem to be keeping the injury present for longer. When I don't train my chest or shoulders at all, a few days later it feels better and I can lift again for about 30 mins without it hurting.

@boonster1970 3 года назад

Hey guys, I have a grade 3 AC separation in my right shoulder due to a football hit! I went through rehab and through different forms of stabilization exercises, I am now able to perform every exercise but some are at shorter range of motions due to compensatory actions! I’ve been able to stay pain free through keeping everything strong but I want to get back to having full range of motion in my shoulders again with stability and control! I’ve kept it stable and strong but I know I’m missing something! Please Help mind pump 😁

@hawkeyescorner2559 3 года назад

I hurt my wrist doing barbell overhead press. I could keep training because neutral grips didn't hurt, I had a landmine and a Viking Press. Praise Odin. Also Justin looks like the host of Ridiculousness