Flott, takk Stallion!
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1. Spend 4-8 weeks performing a rotator cuff conditioning program. For more information on rotator cuff training I recommend the book Seven Minute Rotator Cuff Solution by Horrigan and Robinson.
2. Begin your return to the bench press from the floor, not a bench (Figure 4). The floor creates a range of motion barrier, protecting your shoulder joint capsules and tendons from excessive stretch.
3. Always start with dumbbells. Dumbbells allow your body the needed freedom of motion to find a new bench press pathway that does not stress the injured tissues.
4. Once you have performed 3-4 weeks of floor bench press, progress from the floor to a slightly deflated 55-65cm Swiss Ball (Figure 5). The Swiss Ball will allow a slightly greater range of motion than the floor and will increase stabilizer activation. A C.H.E.K certified intern can teach you how to perform many Swiss Ball bench press variations.
5. After 3-4 weeks on a deflated Swiss Ball, progressively inflate your Swiss Ball. The firm ball will allow slightly more shoulder joint motion as well as increased shoulder blade motion.
6. Having performed the above steps, use the test described in Figure 2 to assure that you don’t exceed your shoulders safe bench press range of motion. Progress both volume and intensity slowly. If your shoulder(s) begin to show signs of discomfort with the traditional bench press, revert back to the previous steps in the progression and avoid the traditional bench press all together!"
Må vel teste dette da! Finne meg ett slikt rotator cuff program..