This article is very relevant for rugby players and of late,GAA players and anyone that weight trains on a regular basis and experiences shoulder pain or shoulder issues.

Doing Dips on a Shoulder with Acromioclavicular Joint Problems

Traditionally, the acromioclavicular (AC) joint has been associated with traumatic shoulder separations,an example would be the traumatic effect of an outstretched arm of a rugby player getting over extended trying to prevent an opponent from getting past., but one issue that has become more and more prominent over the past 25 years has been atraumatic osteolysis of the distal clavicle(shoulder joint)

Interestingly, this increase parallels the increase in popularity of resistance training during that same time period. In 1982, Cahill noted that of 46 cases observed in a particular study, 45 of the subjects participated in weight training.(6)

We know that weight training is incredibly valuable, and that full ROM is crucial for long-term success. However, if you’ve got osteolysis, or are on your way — or if you have a history of traumatic AC joint problems — pressing exercises that pull you into full extension can be a problem.

We’ve seen people who’ve dealt with the issues, and most of them have a big history of dips and (obviously) benching in their pasts. When the problem is at its worst, benching with full ROM is painful, but dips are absolute murder. I’ve simply decided to avoid them for anyone who has ever had AC joint symptoms.

If you’ve got a bad history, cross dips off your list.

Interestingly, my experience has been that if you iron out the other related inefficiencies at the shoulder and just do partial ROM pressing (board presses, floor presses), in most cases, you’ll be able to return to full ROM benching down the road, once the pain settles down. I suspect that it has a lot to do with the fact that the scapulae can be locked in place on a bench, whereas they’re moving with dips.

Of course, some people struggle long-term with these issues and go the surgical route (distal clavicle resection). It’s actually not too bad a surgery and the recovery is relatively quick.

But if your free from any problems while dipping then continue to do so because in terms of upperbody strenght,muscle stimulation and core activation it is one of the best.

Well, I’m here to tell you that you are not alone, and there are inventive ways to make salads more appetizing! Try some of these sure-fire tricks to liven up your everyday salad and have you coming back for more.

Lessen the Lettuce

Don’t worry, I’m not saying to get rid of leafy greens altogether (they’re packed with vitamins & minerals and fibre), but why not use fresh herbs like basil, chives and coriander. What I am saying is get creative with your vegetables! Throw in sliced roasted peppers, stir fried broccoli and cauliflower florets, roasted garlic bulbs, shredded carrots, cherry tomatoes, sliced red onions – the list goes on!

Say Cheese

Practice control with this one. Topping a salad with crumbled feta, goat cheese or grated parmesan can take your salad to a whole new level. Simply limit the amount of cheese you use to avoid too much fat and additional calories- remember to have this alongside a protein food such as chicken or salmon.

Go Nuts!

There is always a need for a good crunch in a salad. Some of my favourite options are sliced almonds, chopped walnuts or pecans. Roast them to really bring out their flavour. What an easy way to add some healthy fat to your lunch or dinner! (Watch your portion intake).

Dress with Less

Balsamic vinegar and olive oil are the way to go. They are light, zesty, flavourful and easy to make. Mix one teaspoon of olive or extra virgin olive oil with two parts balsamic vinegar,
you can use one of the ideas above or a combination — it’s up to you! It is very easy. Go heavy on the non-starchy veggies and as for the rest, a little goes a long way when it comes to flavour.

Enjoy the taste  and the positive health and body effects on flavoursome salads.

Sadly, a lot of people go the gym, do a few sets of bench, a few curls, and hop on the bike. What’s wrong with this. The truth is that working all day in a seated position results
in short hip flexors, short pecs (chest muscles), and short biceps (front of upper arm). This is due to the posture adopted while seated. This is also why Irish suffer from so much neck and back pain.

Just look at what comprises seated posture in front of a computer. The hips are flexed which means short and tight, the arms are bent, and the shoulders are forward and rounded flexors.

Third we need to make sure that all arm work is done through the full range of motion to not reinforce adaptive shortening.The forward head and rounded shoulders that come with aging are not an accident. They are the result of the way we live and work.

One of the goals of any exercise program should be to reverse the effects of aging. The fact is that most people are not going to stop bench pressing, curling, or riding a stationary bike. With this in mind, think rows with dumbbells or cables and lat.pull downs and exercises that involve your shoulder blades been squeezed back .

Make sure you do one rowing set for every set of bench press, close-grip bench press, or incline press you do. Get off the bike and start walking or running instead, or when you finish your ride, spend time stretching out your hip flexors.

The real key is to understand that the muscles you can’t see in the mirror (the ones in the back) are the ones responsible for making sure that you don’t end up looking like grandmother or grandfather.