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
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View the resolutions and voting results here:
The resolution titled "The occupied Syrian Golan," which condemns Israel for "repressive measures" against Syrian citizens in the Golan Heights, was adopted by a vote of 151 - 2 - 14.
Israel and the U.S. voted 'No' https://t.co/HoO7oz0dwr
The resolution titled "Israeli practices affecting the human rights of the Palestinian people..." was adopted by a vote of 153 - 6 - 9.
Australia, Canada, Israel, Marshall Islands, Micronesia, and the U.S. voted 'No' https://t.co/1Ntpi7Vqab
The resolution titled "Israeli settlements in the Occupied Palestinian Territory, including East Jerusalem, and the occupied Syrian Golan" was adopted by a vote of 153 – 5 – 10.
Canada, Israel, Marshall Islands, Micronesia, and the U.S. voted 'No'
https://t.co/REumYgyRuF
The resolution titled "Applicability of the Geneva Convention... to the
Occupied Palestinian Territory..." was adopted by a vote of 154 - 5 - 8.
Canada, Israel, Marshall Islands, Micronesia, and the U.S. voted 'No'
https://t.co/xDAeS9K1kW
View the resolutions and voting results here:
The resolution titled "The occupied Syrian Golan," which condemns Israel for "repressive measures" against Syrian citizens in the Golan Heights, was adopted by a vote of 151 - 2 - 14.
Israel and the U.S. voted 'No' https://t.co/HoO7oz0dwr
The resolution titled "Israeli practices affecting the human rights of the Palestinian people..." was adopted by a vote of 153 - 6 - 9.
Australia, Canada, Israel, Marshall Islands, Micronesia, and the U.S. voted 'No' https://t.co/1Ntpi7Vqab
The resolution titled "Israeli settlements in the Occupied Palestinian Territory, including East Jerusalem, and the occupied Syrian Golan" was adopted by a vote of 153 – 5 – 10.
Canada, Israel, Marshall Islands, Micronesia, and the U.S. voted 'No'
https://t.co/REumYgyRuF
The resolution titled "Applicability of the Geneva Convention... to the
Occupied Palestinian Territory..." was adopted by a vote of 154 - 5 - 8.
Canada, Israel, Marshall Islands, Micronesia, and the U.S. voted 'No'
https://t.co/xDAeS9K1kW
1/12
RT-PCR corona (test) scam
Symptomatic people are tested for one and only one respiratory virus. This means that other acute respiratory infections are reclassified as
2/12
It is tested exquisitely with a hypersensitive non-specific RT-PCR test / Ct >35 (>30 is nonsense, >35 is madness), without considering Ct and clinical context. This means that more acute respiratory infections are reclassified as
3/12
The Drosten RT-PCR test is fabricated in a way that each country and laboratory perform it differently at too high Ct and that the high rate of false positives increases massively due to cross-reaction with other (corona) viruses in the "flu
4/12
Even asymptomatic, previously called healthy, people are tested (en masse) in this way, although there is no epidemiologically relevant asymptomatic transmission. This means that even healthy people are declared as COVID
5/12
Deaths within 28 days after a positive RT-PCR test from whatever cause are designated as deaths WITH COVID. This means that other causes of death are reclassified as
RT-PCR corona (test) scam
Symptomatic people are tested for one and only one respiratory virus. This means that other acute respiratory infections are reclassified as
4/10
— Dr. Thomas Binder, MD (@Thomas_Binder) October 22, 2020
...indication, first of all that testing for a (single) respiratory virus is done outside of surveillance systems or need for specific therapy, but even so the lack of consideration of Ct, symptoms and clinical findings when interpreting its result. https://t.co/gHH6kwRdZG
2/12
It is tested exquisitely with a hypersensitive non-specific RT-PCR test / Ct >35 (>30 is nonsense, >35 is madness), without considering Ct and clinical context. This means that more acute respiratory infections are reclassified as
6/10
— Dr. Thomas Binder, MD (@Thomas_Binder) October 22, 2020
The neither validated nor standardised hypersensitive RT-PCR test / Ct 35-45 for SARS-CoV-2 is abused to mislabel (also) other diseases, especially influenza, as COVID-19.https://t.co/AkFIfTCTkS
3/12
The Drosten RT-PCR test is fabricated in a way that each country and laboratory perform it differently at too high Ct and that the high rate of false positives increases massively due to cross-reaction with other (corona) viruses in the "flu
External peer review of the RTPCR test to detect SARS-CoV-2 reveals 10 major scientific flaws at the molecular and methodological level: consequences for false positive results.https://t.co/mbNY8bdw1p pic.twitter.com/OQBD4grMth
— Dr. Thomas Binder, MD (@Thomas_Binder) November 29, 2020
4/12
Even asymptomatic, previously called healthy, people are tested (en masse) in this way, although there is no epidemiologically relevant asymptomatic transmission. This means that even healthy people are declared as COVID
Thread web\u2b06\ufe0f\u2b07\ufe0f
— Dr. Thomas Binder, MD (@Thomas_Binder) December 16, 2020
The fabrication of the "asymptomatic (super) spreader" is the coronation of the total nons(ci)ense in the belief system of #CoronasWitnesses.
Asymptomatic transmission 0.7%; 95% CI 0%-4.9% - could well be 0%!https://t.co/VeZTzxXfvT
5/12
Deaths within 28 days after a positive RT-PCR test from whatever cause are designated as deaths WITH COVID. This means that other causes of death are reclassified as
8/8
— Dr. Thomas Binder, MD (@Thomas_Binder) March 24, 2020
By the way, who the f*** created this obviously (almost) worldwide definition of #CoronaDeath?
This is not only medical malpractice, this is utterly insane!https://t.co/FFsTx4L2mw
