The Dreaded Shoulder Pain....What you need to know!

We all know the shoulder can be your best friend or WORST enemy when it comes to your training. If you are like me(and over 88% of the US population), then you have dealt with some sort of pain in that area over the course of your life.

I battled two torn labrums from my accident that I rehabbed myself back to pain free without the use of surgery!

BUT, like I said...I know how bad this can be and how annoying it's affects can trickle into your everyday activity.

So, without further delay, lets get you all rocking!

First, lets take note that the SHOULDER is a ball/socket joint that requires STABILITY and MOBILITY. While, on the other hand....the thoracic spine requires more MOBILITY along with the shoulder blades!

You see, as described in the video below....the shoulder is a BALL AND SOCKET joint, and when this gets tight or stiff and lacks movement, the shoulder blades have to compensate and make up for the lack thereof.

You see, while your arm is doing BIG pressing and pulling movements....there is rotation happening around the joint.

There are a couple quick easy tests for this to help you know if your joint has the mobility of a piece of candy from your grandma's cupboard.

It's done lying on your back and NOT allowing your shoulder blades to move! Let your joint do the motion!

90 Degrees External is the goal while 70 degree internal is the minimum we are looking for!

WHAT TO DO IF YOU FAIL?

Try stretching it for a few sets of around 10-15 seconds

It's similar to this but on your side!

Now that we have the shoulder joint taken care of, we can now test the blades! I know many of you have heard of "scapulae push ups or pull ups" so I am here to demo and show you just how important it is to get them moving correctly!

The blades snuggle in right around the rib cage and help with the movement of your arm into overhead motions. The key thing here is GETTING your shoulder blades to do the work you want. So adding these into pre or post workout routines can help then regain control. 

Other exercises like DB seated overhead shrugs, scap pull ups, and even rows are all great additions as well!

Now, as we transition into the pre-hab and strength work required to build that joint back up, we can start with one of my favorites!

The banded Bradford Press. This is GREAT for improving posterior strength and improving ROM. Check it out here: 

Next up, I love the half kneeling single arm band row. When done right, this is crucial for developing proper positioning of the scapulae and its spot along the ribcage!

Take NOTE of the incorrect ways to do this in my video:

Next up, one of my favorites...

The face pull! This one gets a load o bad rep for being done in all sorts of funky angles, positions, and rep schemes, so keep it simple and stick to the basics!

- 3-4 sets of 12-20 reps with an added isometric hold on a few ending reps will do fine! The face pull is one of the best well rounded exercises to help develop overall back/posture health while giving you an added bonus of proper scapulae retraction! Just make sure you DO NOT use your traps and have them engaged while doing it!

And finally, hitting the posterior parts of the joint(rear delts) can be your ultimate lifesaver! Too often I see people pressing horizontally and vertically without realizing they are neglecting all the important stabilizers in the shoulder and back! This lack of acknowledgment can start wrecking havoc on your neck and shoulder! The key here is balance! Try adding external rotations(i prefer them while laying on your side so gravity isn't an issue), but standing is a good place to start too! 

You can get even more creative by adding isometric holds and even alternating sides to create a more unilateral enhancement! 

Well, after watching these I hope you guys have a better understanding as to what and/or why your shoulder may be cranky, as well as a few ways to help get it better!

The shoulder is such a unique part of the body! It also happens to be ONE that you don't want to piss off or you may be watching from the sidelines sooner rather than later!

If you notice pain, don't immediately think its because your shoulder is messed up. Take a second to access your posture and where it's coming from, or get a professional to look at it! 

Above all, if you notice severe pain and/or numbness or tingling...go see a doctor!

All the best, 

Coach Mikey