bad form/shoulder inbalance

[syn]

I started training at gym today, usualy train at home.
so for the first time I was able to see my form in a mirror. and my bb rows looked really bad, infact my arms looked different lenghts.

my right shoulder has always felt thight from working on a computer all day but i had no idea it was this wack.

how can I Solve this?

thanks to all who reply

[northernbulk]

Loosen up stretch first do you use warm up sets?

[jemag]

I think dynamic stretches before training and warm up sets do help a lot (at least for me), to remove tightness before going into your working sets.

Also mobility works is always nice.

I know Bryce Lewis has a video on shoulder mobility, you might want to check it out :

Shoulder Mobility - YouTube

Shoulder Mobility - YouTube

[syn]

Yeah NorthernBulk, I do 3 warm ups.

Thanks for that Video Jemag, I was doing the bare basic, like the first 2 movements from that vid using a piece of bungee cord from my mountain bike.
I'm going to download it onto my phone and do the whole routine before I lift.

Might try it daily - if that would help?

[5kgLifter]

Originally Posted by syn

Might try it daily - if that would help?

Daily works wonders for shoulder loosening.

[syn]

thanks for the input all.


So I was back at the gym this morning and I did a very in-depth warm the warm up felt good, I could feel the benefit from it.
My Form was still off, but I suppose it will take time to correct it.
made big efforts to try and even out my shoulders.

I think its the years of sitting at a desk in work on a computer has caused it.
definitely going to loosen up and stretch every day

[Jamesw]

Are you dropping the weight down or are you slowly controlling the BB on its way down? Are your shoulders rolling forward at the end of the ROM? (very common) Are you using momentum to "snap" the bar to your chest? This would typically cause a hip issue but possibly mess up the shoulder.

Make sure the bar tracks in a straight line, move slower, pay attention to your shoulders on the way down.

do some chest opening like this

DOORFRAME STRETCH.wmv - YouTube

DOORFRAME STRETCH.wmv - YouTube

[MC]

Originally Posted by Jamesw

do some chest opening like this

In addition to the dynamic stretching, this is a good idea. Your chest being tight will cause shoulder issues. If you have a foam roller or a piece of PVC, another way to stretch your chest would be to place the foam roller on the floor. Next, lay on top of it with your spine on top and parallel to the foam roller. Extend your arms to make a T. You should feel a good stretch in the pecs. Do this (or something similar to the video) 3-4 times a week until you are a lot looser and more mobile.

You might also want to try some YTWL work with very light DBs.

[syn]

Originally Posted by Jamesw

Are you dropping the weight down or are you slowly controlling the BB on its way down? Are your shoulders rolling forward at the end of the ROM? (very common) Are you using momentum to "snap" the bar to your chest? This would typically cause a hip issue but possibly mess up the shoulder.

Make sure the bar tracks in a straight line, move slower, pay attention to your shoulders on the way down.

do some chest opening like this
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On OH press I'm dropping the weight slowly, and on Rows I lower the bar slowly.
My right shoulder seems roll forward, left seem normal.

I thought I was moving in a straight line on both side - but since I now train in a gym with a mirror, I can see that the right side moves higher than the left, its noticeably uneven.

Thanks for the advice & video - Ill try that exercise.

Originally Posted by MC

In addition to the dynamic stretching, this is a good idea. Your chest being tight will cause shoulder issues. If you have a foam roller or a piece of PVC, another way to stretch your chest would be to place the foam roller on the floor. Next, lay on top of it with your spine on top and parallel to the foam roller. Extend your arms to make a T. You should feel a good stretch in the pecs. Do this (or something similar to the video) 3-4 times a week until you are a lot looser and more mobile.

You might also want to try some YTWL work with very light DBs.

Thanks for this - Ill try this as well, Until now I had only foam rolled my hams & gluts


I really appreciate the advice.