do not rush in
i was performing clean and presses the other day and yanked on my lower trap. man i am telling you i thought that i had really done it good this time. but thankfully i was only relieving back pain for 1 day. i recovered very fast and i attribute this to being in good shape and being strong. i was back at weight training in 2 days with no pain at all. this told me that i need to warm uop better to and not rush into a workout with an exercise that is so demeanding like clean and presses.
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