If an upper body lift causes pain,
Regress to a supported version (Eg. Machine or cable) that’s less painful …
Or remove it temporarily.
Shoulder pain destroying your workouts?
My client & I fixed 14 months of shoulder pain in 6 weeks.
9 tips to help you train 100% pain-free in 6 weeks or less (read to avoid frustration & muscle loss):
If an upper body lift causes pain,
Regress to a supported version (Eg. Machine or cable) that’s less painful …
Or remove it temporarily.
This means LOWER BODY exercises too.
Why?
Because they can put stress on your rotator cuff due to position or weight.
Here’s a full list 👇
The goal:
Use TARGETED exercise,
That restores function to the problem area.
See next tweet for 6 examples…
Start with these parameters:
- 8 reps
- 2-3 sets
- Use cuffs
- Use Cables
- 3s up, 3s down
- A pause either side
Ps. The cuffs & cables below are not optional, they’re ESSENTIAL 👇
If you do these exercises /w/ dumbbells:
You will NOT get the results.
The cuffs shorten lever length, remove the elbow & reduce pain.
An example of what cables do 👇
If you don’t do these exercises correctly, you not NOT improve your shoulder pain.
Need help doing this?
If you want to move & train 100% pain-free in 16 weeks: DM me ‘READY’
(Not free. I work with you 1-1 for up to 6 months. Results guaranteed)
https://t.co/wtbXvuIlyd
When you have shoulder pain,
Volume is a problem:
-Lots of exercises
-Upper lower workout splits
-Lots of reps &/or sets
The solution: Do less, more often 👇
Let’s say you do 12 sets per week.
You’d have 2 options:
#1
3 Full body sessions
x 4 sets per workout
#2
2 Upper/lower sessions
x 6 sets per workout
If you want to reduce your shoulder pain and irritation, choose option 1.
Stretching improves flexibility and reduces pain…
But it doesn’t:
- Help fix injury
- Improve mobility
- Fix long-term pain
Do these mobility drills instead…
To improve mobility, muscles MUST contract.
And improved mobility:
-Reduces pain
-Improves function
-Boosts performance
You can do this example routine as a 1) pre-workout warm up or 2) daily drill 👇
MAFA = “Multi-axial Force Application”
These movements:
- Improve stability
- Boost performance
- Remove joint clicking
Use them before a workout or as an exercise in your program…
This could be a thread of it’s own.
(yawn)
So for now:
Here’s 1 example you can use to reduce pain & clicking on your bench 👇
CSI = “Contraction sensitive Isometric”
These movements focus on prepping the “opposite muscles” of an exercise.
Important:
Because these muscles will either add stability or limit your strength…
Here’s another bench example:
Because the bench ALWAYS seems to be a shoulder pain problem.
- Hold for 5 seconds
- Rest for 5 seconds
- Repeat 2 of each
Here’s what it looks like (do these before your 1st working set) 👇
If your shoulder clicks:
It’s because muscles are struggling to work at certain parts of the range.
Slow down the movement to reduce clicking and allow muscles to ‘catch up’…
Start with:
-3 seconds up
-3 seconds down
-Pause either side
And then:
- 2 seconds up
- 2 seconds down
- Pause either side
And remember: the quicker you move, the more difficult it is to control.
If you found this valuable:
1/ Follow @ollieemberson for more on:
- Pain-free movement
- Injury prevention
- Workout optimisation
2/ RT the 1st tweet to help someone
out and spread the knowledge https://t.co/OVwYoJKLsk
Shoulder pain destroying your workouts?
— Ollie Emberson (@OllieEmberson) February 28, 2023
My client & I fixed 14 months of shoulder pain in 6 weeks.
9 tips to help you train 100% pain-free in 6 weeks or less (read to avoid frustration & muscle loss): pic.twitter.com/BH5opzU3H8
Want to fix your shoulder pain in 2023?
So far, I’ve helped 100% of my clients move pain-free in less than 16 weeks.
Interested?
DM me “FIX” & I’ll see if I can help.
https://t.co/wtbXvuIlyd
