MWK: Shoulder Pain with Extension and Transition from ER to IR: Phase 3 (4-16-18)

  • Phase 3:
    • No pain with phase 2 except for the twisting plank when it hurts to rotate bad shoulder into the air
    • Has pain with military press and reaching backwards
    • My reply:
      • I will adjust phase 3 to accomplish a couple things:
        • A progression of reaching back
        • An overhead progression that should improve the capacity for an overhead press
    • This week will will set up 2 categories
    • Sorry for the long explanation below, but believe me it is necessary
    • Below the explanations you will fond your movements for the week with new ones in BOLD
      • Light movements that I call “Daily Sequence”
        • This is a sequence that is all about light movement and muscle activation
        • It is meant to improve mobility and possibly serve as a warm up, cool down, or a light sequence in the morning or at night to improve mobility
        • I will continue to give you some alternative options over the next few weeks to include in this sequence
        • The goal is to isolate 4-5 movements that you feel are most effective in moving parts of your body that are stiff/painful and feel that they improve mobility/stiffness
        • You will do one set of 10-20reps for each movement so this sequence should be very quick and user friendly
        • There is something called the “5 Tibetan Rites” that had a great impact on me
          • Basically, these monks for thousands of years did this sequence, some calling it “The Fountain of Youth”
          • I do not necessarily hand out the 5 rites, but I do believe that everyone should have their own personalized version of 5 movements that are not incredibly challenging, that move areas of their body that they do no move enough in their daily life
          • This sequence should be brief and take only 5-10 minutes at the most
          • I do my own 5 rite sequence before bed each night and I do it as a warm up pre workout/wrestling practice/jujitsu
      • Strength Circuits
        • These are meant to challenge you with the goal of creating fatigue or tension in muscle without overloading painful structures
        • Your goal with this is to feel muscle tension and hopefully fatigue
        • Each movement will have a time goal or a rep goal, once you achieve that goal with no negative side effects, you are ready for a new challenge
        • When your body fatigues, you may start to get pain and that is your cue to stop
        • Pay attention to what you feel later that day and the next day
          • Mild pain is alright as long as it goes back to baseline within 24 hours
          • If pain is more severe you have a couple options
            • 1) Ice right after to minimize inflammation
            • 2) Try to decrease the intensity of the exercise by not going through as much range of motion or not pushing so hard
              • In my mind, most exercises can be made painful or not painful by the way that you go about it
              • Example: If I give you a squat variation, there are many ways to decrease risk of pain
                • Don’t go as deep into the motion, do it slower, keep weight more on the heels, hold an isometric position squat without moving in whatever range is least painful, do only 2-5 reps
              • Have the mind set of getting through new exercises making it super easy just to find a safe zone…you can always increase the challenge from there
    • Daily Sequence: Complete everyday
    • Strength Sequence: Complete every other day, if sore, wait until soreness completely goes back to baseline prior to completing it again which may require 2 day rest
      • First time through, try for just one set, if that goes well you can go through it 2x on strength day
      • 73.1) Updated Band Tricep Extension VIDEO
        • 10-20 reps
        • Be aware of shoulder blade position, especially as you straighten your elbows. When elbows straighten the shoulder blades will want to tip forward as you get tired
        • Band can be attached up high with a knot in the middle and closed in a door, or one arm at a time with end of band closed in the top of door
        • If there is pain in the elbow try to cut back the amount of reps a little strating with 5-10 reps
      • 92.1) Full Can Regression Raise From Counter Height with Progression Laterally VIDEO
        • make sure you have no bicep tendon pain with this one
        • 8-10 reps slow
      • 79.2) Plank With Single Arm Holds High to Low VIDEO
        • Start with the weight shift onto each arm side to side progressing to a 5-10sec hold on each arm
        • Once again make sure you keep elbow tucked in and shoulder blade down
      • Band External/Internal Rotation Progression
        • 116) Laying on Back External Rotation Phase 1 VIDEO
          • Start with just Isometric holds of the band in your hand without actually moving 
          • If that is fine progress to small motions just barely moving arm through a small range
          • This is a really important motion to strengthen, but I find some people go wrong if they go through too much motion and create a pinch or pressure in the shoulder
          • 8-20 reps moving in a small range or and isometric hold the band with some tension on it for 30-90sec