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  1. Hi! Today my shoulder dislocated during training for the second time since starting F1. My routine is as laid out in the book. 4-5 days a week. I'm on Pe1 on most movements. The first time was this Thursday (less then three days ago) which I also followed up with 20 minutes of handstand and 40 minutes of weightlifting focusing on the shoulder area. The focus if the weightlifting is to a some mass to my shoulders, especially the back and around the scapulae to improve my posture and add some cushioning to rolls on hard ground (Parkour). After I was done, stretching and all, I thought I´d be a good boy and do some wall stretches (back flat against wall, arms perpendicular to the floor, 90 degree bend in the elbows, back of hands against wall and move hands up and down.) I barely placed my elbows on the wall and rotated my arms up against the wall before my shoulder popped with some crunching sounds in the shoulder socket. It popped back after a few seconds. The second time was today, Sunday. Again my F1/Pe1 workout done. Followed it up with some rehab exercises from Dieselcrew (search on youtube of interested) Cuban rotations 2x 12-15 Band external rotation 2x 12-15 Band pullapart 2x 12-15 Band pulldown behind neck 2 x 12-15 Band dislocations 2 x 12-15 After that I started practising handstands. After one 30 sec hold I dropped back. Felt good. Rested a minute or so, and just stretched my hands down out my sides, feeling a little tight in chest. POP! There went my shoulder for a trip once again! This is SO FRUSTRATING! Especially since I'm actually doing rehab-exercises reguarly! I have a history of shoulder dislocations, I've probably had over 30 incidents during the last 12 years. Thats why my shoulder can pop back again after a few second, but believe me, these are full luxations. Since december 2012 I´ve been really good at doing my oh so boring rehab exercises, and above all, I´ve started implementing Bent-over side laterals with 2-5 kg dumbells for 15-20 repetitions for 2-4 sets every weightlifting session and my shoulders have felt amazingly stable! I've been dislocationfree since august 2012. Before starting training with gymnastics. I like gymnastic training, I love handstand training. But obviously this programming doesn´t cut it for my unstable right-shoulder. I need advice on what to do. I believe that my chest and front of my body is much stronger than my rear delts and scapulae muscle and therefore, need a different kind of ratio of pressing (SpL, HbP) to pulling (RC) exercises. Also, any advice on how to implement handstand practise? Now I'm doing face to wall-handstands.
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