Are you sick and tired of your shoulders always feeling inflamed? Have you finally realized that you can’t do banded rotator cuff exercises to get rid of your shoulder problem?
If you’re reading this, then my guess is you know what I’m talking about.
For years I would do hundreds of these a week hoping it would make my shoulder problems go away but the truth is, that’s an old school way of doing things…and why we can’t get relief.
Luckily, training and rehab has evolved, so we now have more effective exercises at our disposal.
Today I’m going to show you two exercises that will allow us to build strength in the muscles of your shoulder while calming down pain and inflammation.
The key with these is to tap into what muscles you’re using and really isolate them. Don’t worry I’m going to give you all the cues and instructions you’ll need.
No equipment is needed and you can do these anytime, anywhere.
MY # TIP FOR SUCCESS WITH THIS
Before we get started I have one rule and one rule only. No matter what, you can’t cause any pain or pinching in the exercises we’re about to do. No exceptions, otherwise you’ll make your pain even worse.
So don’t crank on your shoulder. We want to keep our intensity at about 30% of what you’re capable of. I’ll dive into this more in the video above.
Ok with that out of the way, let’s get started.
THIS IS NOT A PERMANENT SOLUTION
I want to make sure you understand that this is by no means a permanent solution for shoulder pain. It’s a simple way to get your shoulder to calm down while you’re working on your shoulder mobility and honing in on where your issues are coming from (because hey - we're all different).
For instance, if you’re at work and all of a sudden your shoulder starts aching, this quick set of exercises will get it to calm down so you can get through your day.
If you want to dive deeper into working on your shoulder mobility, come join me for the Healthy Shoulders 10 Day Challenge where I’ll share the full system to help you relieve aches, pains and tightness in less than 10 minutes a day.
WHAT CAUSES SHOULDER PAIN?
When it comes to shoulders, they’re meant to flex, extend, abduct, adduct, and most importantly…internally and externally rotate.
But if you stop moving in any of these ways, tighter, thicker, less elastic tissue builds up inside the shoulder capsule, limiting your movement.
So when you try the banded exercises, get into Down Dog to stretch, or lift weight up into an overhead press, you’ll feel like you’ve hit a roadblock (not to mention pain, pinching and tightness).
And over time, since you’re not addressing that build-up, your current issues keep coming back or can even get worse.
See also: The Ultimate Guide to Shoulder Pain
HOW TO RELIEVE SHOULDER PAIN
There’s one simple, but powerful step most are unaware of, that blasts through those roadblocks.
And it’s the #1 reason you’re not seeing improvement (even though I know you’ve been trying!)
What is it?
The solution to all of those shoulder issues is to create more space within the shoulder capsule. More space, means no pain and increased flexibility.
Pretty easy right?
Well it is!
And that’s what today’s sequence will help you do.
This brings life back to that tissue and the build-up in your shoulder joint will go away. When this happens we:
Relieve all of those aches, pains and tightness
Get rid of pinching when you lift your arm up or press out in front you
Increase overhead range of motion and flexibility
Develop strength and control at your shoulder joint which increases sports performance
And decrease movement compensations which reduces the risk of future problems
YOUR STICKY SHOULDER SOLUTION
Join me for the Healthy Shoulders 10 Day Challenge and get the simple - but incredibly powerful - set of exercises that will stretch and strengthen the tissue inside your shoulder capsule, which creates more space and relieves those issues.
We’ve been getting a ton of requests for a program like this so I’m excited to be bringing it to you!
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
Certifications:
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified