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Yeah i know itīs fucked up!
but most of the injuries are from bjj which is kind of easy to get obsessed about,
My shoulders have been weird for about a year,
they used to just be stiff without any pain which is why i ignored it for so long, ive also had bad posture my entire life so i think alot comes from that.
The painful part started a few months ago when i insisted on benching heavy even though i sometimes got pains the day after.
ive done external rotations about 3 times a week for a while now with little to no improvement, but i have been lifting light and doing thai boxing also so that could be straining it even though it doesnīt hurt at all at training.
So this week i stopped all martial art training and upped the external rotation work to everyday, i wenīt to the gym today but i mostly did rehab stuff like DB /frontside raise, cubans, scapular stuff like one arm rows and bench. and then i finished with some core stuff.
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