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Forum » brahs approaching 30s - any tips for keeping shoulder/elbow pain in check?
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Thread: brahs approaching 30s - any tips for keeping shoulder/elbow pain in check?

post 1628092023 01-09-2021, 11:24 PM
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brahs approaching 30s - any tips for keeping shoulder/elbow pain in check?

Any stretches/supps that will help? feel like every year my shoulders and elbows get a bit more fragile
post 1628324453 01-12-2021, 04:51 AM
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bump
post 1628324663 01-12-2021, 04:58 AM
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Ya, don't do something stupid. Not even once.


Did a leaned over single arm lateral raise that was too heavy a year and a half ago and fukked up my right shoulder. Left is totally bomb proof, now I have to nurse this right one along.

I can still do bench press sets of 7 or 8 at 225 , but I need lots of warmup. Military press is out too, land mine press only now. Incline is dumbbell only.

Take care of them shoulders boyo.
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post 1628324823 01-12-2021, 05:03 AM
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hanging exercises completely obliterated all shoulder pain I had. That being said I know you wont do any.

https://www.artofmanliness.com/artic...-and-mobility/
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post 1628324963 01-12-2021, 05:04 AM
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lots of hanging
neutral grip pressing
post 1628325653 01-12-2021, 05:24 AM
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Early 30s here. Also working at home most of the time sitting at a table staring at a computer. That can be really bad for your neck and upper back area due to looking down at your screen. Frequent breaks and stretching help. Consider examining your healthy fat intake as well.

Once you cross the threshold into your 30s it's all downhill from here boyos. The human body begins to slowly deteriorate at this age. However, that's not to say it's hopeless and you can't do anything about it - you just have to be more aware and vigilant about it.

Best of luck!
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post 1628325823 01-12-2021, 05:27 AM
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Do those stupid steering wheel exercises
post 1628326023 01-12-2021, 05:32 AM
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My elbows have been hurting a lot when I do pullups. I just ignore it and it goes away.

My shoulders hurt every once in a while, I think its from sleeping on my stomach. My shoulders roll in from sleeping face down, then pecs are tight when I wake up and its tough to resume a normal posture.
post 1628326183 01-12-2021, 05:35 AM
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Make sure you are getting enough sleep. It can be hard to do as you age especially when the internet is there telling you to stay awake for just a bit longer.
post 1628326203 01-12-2021, 05:36 AM
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Get the tube bands and Do some band exercises to strengthen shoulders/elbow joints to balance when you do exercises focused on building muscle.

Got to make sure your joints are getting worked too, can’t just overload your muscles for years without strengthening the levers being used to apply the work.

You can tough it out when you are younger. But I’ve felt old and broken for a few years now at 35. I mean I’m healthy and active and can move, but there’s back pains and aches and stuff from things I’ve abused that will never be back to normal.
post 1628326363 01-12-2021, 05:38 AM
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Fix whatever muscle imbalances you have.
A weakness with your posterior delts is probably responsible for any elbow pain you have.
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post 1628326943 01-12-2021, 05:49 AM
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My shoulders have felt much better ever since I started doing Farmer's walks regularly.

Also generally, be careful with your joints. Do a deload/break week if your joints start aching too much - we are in this for the long run!

Edit: Just turned 30 but my profile says 51 for some reason.
post 1628327653 01-12-2021, 06:04 AM
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Had shoulder pain for 3 years, started doing rotator cuff exercises and also pulling shoulders back (I believe they call it "packing" shoulders) during all upper body exercises. Have not had problems in over a year now. I also take more days off, never do more then 2 days upper body in a row (used to do like 5 in college with no problems).
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post 1628327813 01-12-2021, 06:07 AM
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Originally Posted By rootcon⏩
My elbows have been hurting a lot when I do pullups.I just ignore it and it goes away.

My shoulders hurt every once in a while, I think its from sleeping on my stomach. My shoulders roll in from sleeping face down, then pecs are tight when I wake up and its tough to resume a normal posture.
lol worst advice ITT
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post 1628328343 01-12-2021, 06:19 AM
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In for the advice. Only a few weeks left of the 20s, feels badman
post 1628328543 01-12-2021, 06:24 AM
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This guy's channel is full of great free expert advice on posture issues:

I've been picking up hints on how to not phuck up my body from his videos.

I got a year and a bit until I'm 30. Back/shoulders are manageable, but my knees are beyond phucked
post 1628328613 01-12-2021, 06:25 AM
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Cbd

Lots of stretching
post 1628330093 01-12-2021, 06:54 AM
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30? lol, i'm 54 and cant even sleep on left shoulder

you stop doing shoulder moves for good and deal with it


anti inflammatory diet , tea etc etc
post 1628330533 01-12-2021, 07:04 AM
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Hydrocortisone injections in left shoulder crew. Chit was a gamechanger.
post 1628331773 01-12-2021, 07:22 AM
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Had dislocations in my left shoulder and ****ed it again recently, lead to levator scapular/upper back/rhomboid pain... I do rotator cuff and mobility exercises every day, but still feels unstable.

Going to visit a surgeon to discuss options in three weeks, might get the surgery so my shoulder doesn't dislocate anymore
post 1628331893 01-12-2021, 07:24 AM
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I have some atemi bands (light I use red now) and I do 2/3 sets of shoulder dislocates w/fly, then pull aparts.

If you have a light kettlebell high rep bell up presses do wonders for strengthening the stabilizing muscles in the shoulder. I do a few sets pretty much every press day and every now and then have a dedicated little muscles day to burn them out

I try to aim for 1.5x-2x more lat/back work vs chest/pressing work

For the elbow - oddly enough strengthening my hands did the trick specifically the extensors. I have some captains of crush I mess with and got these little ironmind extensor bands and pretty much grab them every day to stretch my hand out and work those little muscles. Elbow pain went away after 2-3 weeks
post 1628332053 01-12-2021, 07:26 AM
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For my shoulders, I do dead hangs daily (about 3*1min) and the shoulder dislocation exercise(30-50 reps before bed) with a long stick.

For elbows I strengthen my hands and forearms.
post 1628332123 01-12-2021, 07:27 AM
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I stretched out my routine to a week and a half instead of a week, has made a huge difference. Extra rest is needed when you get older.
post 1628332213 01-12-2021, 07:28 AM
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Lacrosse balls are ingenious little torture devices and have helped my right shoulder tremendously.
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post 1628332283 01-12-2021, 07:31 AM
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agreed on a few points above. fully endorse the hanging exercises.

grip training has a lot to do with elbow/forearm pain. i have a set of 'hand expanders' and i always feel like they balance things out and help.

i also found gripping barbells with no thumb wrapped around (hook grip, suicide grip etc) really takes pressure off the shoulder. allows a little more freedom in your arms as you press or pull vs being locked in place due to the thumb wrap. this was especially true on benching and pullups on flat bars.
post 1628332573 01-12-2021, 07:34 AM
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1) consistent 6-7+ hours sleep every night
2) eat enough calories, protein, fat and make sure micronutrients are in check too
3) warm up with dynamic stretches
4) don't rely too heavily on one or two exercises...make sure there is variety
5) drop weight if you can't do at least 8-10 reps on any exercise

33 now and every injury I've had since I was 27 (medial epicondylitis, torn cartilage in wrist, AC shoulder separation) has not fully healed, I just deal with it.

I wish hanging helped me. It seems to only make my shoulder discomfort worse.
post 1628332763 01-12-2021, 07:37 AM
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Originally Posted By Midi77⏩
I stretched out my routine to a week and a half instead of a week, has made a huge difference. Extra rest is needed when you get older.
Please elaborate brah
post 1628333343 01-12-2021, 07:48 AM
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Originally Posted By irmocool⏩
hanging exercises completely obliterated all shoulder pain I had. That being said I know you wont do any.

https://www.artofmanliness.com/artic...-and-mobility/
Originally Posted By QuickShotSteve⏩
spend more time warming up, stretch, hang. Then get it boyo
Originally Posted By ramimotemem⏩
For my shoulders, I do dead hangs daily (about 3*1min) and the shoulder dislocation exercise(30-50 reps before bed) with a long stick.

For elbows I strengthen my hands and forearms.
These ^^
I learned my lesson way to late. (multiple surgeries both shoulders)

Number one for me is stretching/dislocation with a closet pole. I keep it behind my door at work and use it a couple of times every day. It's one of those things that you don't realize how much it helps until you stop doing it for a while.
Hangs. Actually learned this one from the misc. Lifesaver for helping with pain.
You can never stretch shoulders enough if you are lifting.

If you are really worried about the long term (nobody is until they actually get there) don't bench with a bar. Dumbells only.
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post 1628333693 01-12-2021, 07:52 AM
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T9ons of light warm up sets for me, as well as shoulder dislocations? helped me a TON (where you grab a broomstick with a wide grip and rotate in front of you to behind you). Sounds like they would make things worse but they seriously helped me a ton, and Ive even had shoulder surgery. Hanging is legit too if no prior injuries or not too heavy
post 1628333803 01-12-2021, 07:53 AM
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What was the shoulder surgery for? Dislocated shoulder?
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