Fix your shoulder pain! Part 1

This video focuses on the stretching component of dysfunctional shoulder posture correction. In plain English, this video will teach you the optimal stretches used to correct bad shoulder posture. By correcting posture you eliminate the impingement conditions that lead to shoulder problems in nearly all cases.

I have used this system to correct over 30 shoulders in the past 8 months, not including my own. Some are over the internet, many are in the gym. None are solicited, I have the reputation of knowing how the body works and being able to correct things very simply and effectively. This ability comes from literally an entire lifetime of reading and practicing on myself as I got injured throughout my athletic training career. These particular shoulder stretches were first shown to me by Coach Sommer of gymnasticbodies.com at his May Seminar out in Arizona and are much more effective than the wall or doorway versions of these stretches.

My knowledge of this subject (postural correction) was greatly enhanced by my discovery of Pete Egoscue's book "Pain Free." I HIGHLY recommend that everyone own a copy of this book and read it. It is in plain English with no medical language, very easy to read and understand. It is 14 dollars and can save you from months of rehab and the associated costs, not to mention more catastrophic injury later in life.

Once posture is corrected, THEN I absolutely advocate working on specific strengthening exercises for rotator cuff muscles and some stretches.

Note: I am not suggesting that protocols given for specific conditions are bad, because they are not. What is bad is not correcting the entire shoulder girdle.

When correcting shoulder problems you must fix the underlying conditions FIRST, which are nearly always postural in nature. For example, if you are throwing up because you are eating rotten meat you should get rid of the bad meat, not load up on Pepto.

Most of the time rotator cuff problems disappear on their own without specific treatment if you correct shoulder position and exercise execution. I cover the basics here.

Sometimes there are things like bone spurs that need to be removed, but when there is no such anatomical deformity (this does not include type 2 or 3 acromion, which does not have to lead to shoulder issues) the focus must be on restoring a healthy posture. Correct exercise selections can still hurt you when you perform them with bad posture. This will be covered in more detail in part 3.

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[lllogical]

i have rotator cuff pain from my overdevelop pec minor and anterior delts. I fixed my shoulders strengthing my rear delts but now that im starting to use ring training to build up strength i'm afraid that i will worsen my rotator cuff. How do gymnastists maintain shoulder health?

[slizzardman]

@lllogical Dedicated shoulder prehab. In other words, daily shoulder work for rear delts, external rotators, mid and lower traps, etc along with stretches and mobility work to keep the entire shoulder capsule both strong and flexible.

A competitive gymnast has to be very careful because most high point maneuvers are pressing and not pulling.

As a fitness enthusiast you and I have the option of keeping our training more balanced, and that is our best defense.

[Sully1111]

@slizzardman Yeah, the redness faded a bit overnight. Still pretty visible.

What does that mean vs. if it turned brown?

[slizzardman]

@Sully1111 That means you did not have capillary damage. The term for what you observed is petechiae, and no one is quite sure what it is. Could be blood cells forced through the walls of the smaller vessels, could be inflammation of the capillaries, could be scar tissues or cellular waste products. When you burst a blood vessel you will have bruising, which goes through a number of neat colors as it fades. Petechiae just sort of disappears slowly. Nothing to worry about in this case.

[slizzardman]

What it DOES mean is that you would probably benefit from soft tissue work in the area, particularly some sort of Gua Sha type treatment.

[Sully1111]

I did them on a hard carpet. I think the skin got stretched too much across the carpet. It's very weird. Everything felt fine with the actual stretch.

[slizzardman]

@Sully1111 That makes sense. Did the redness/purpleness fade away without turning brown?

[astralman77]

thanks for your video. thanks for sharing.

[IsaacG1965]

How often should i do this stretching. i dont workout at the jim becouse its to painfull and i realy dont want to get a Cortison shot. i hope to hear from soon. Thanks

[UseBefore2007]

I've been doing this for about 5 months now and I really wanted to say thank you because it has helped me so much. I have thoracic outlet syndrome, so the problems are felt in my hands (I work at the computer) but come from the shoulders - mostly due to bad posture, I believe. Since I've been doing this I work more yet feel a lot better and I gotta say you were a life-saver where nothing else has given results in over 2 years. I wish you all the best.

[imforevahated]

Thanks for the info. I've been trying to solve that shoulder problem for over three years

[barnyski]

When i try the stretches, my shoulderblades stick realy far out, they do naturally and it feels like they are pushing into my spine and it hurts quite a bit. any advice?

[SatansPerch]

dude... you need to make that video

[bla12334]

@slizzardman i have a huge problem with rolled shoulders and really want to fix it. However even on your first stretch the palm up i am unable to even get into the position. As soon as i start to roll onto my side, my shoulder rolls forward. No matter what I do i cannot prevent it. I cannot even get in a far enough position to feel anything. DO you have any suggestions?

[serpentide666]

@serpentide666 You had mehooked with this video and i was gutted that i didn't find part 2!..PLEASE PLEASE MAKE IT!!....I need to know those exercises to get my posture and shoulders back to where it is supposed to be. THANKS MAN!!!

[serpentide666]

Hi slizzardman!!....I have a terrible forward right shoulder due to too much bench press and generally to much chest work and not enough back work!.my left shoulder is heading this way aswell but not so bad..I know stupid right!. But because of it, i have bad posture. I am desperate to get my posture right, balanced and strong again. Also i can't do pressing exercises efficiently due to impingement pain and inflammation. PLEASE PLEASE PLEASE CAN YOU POST THAT SECOND VIDEO PLEASE PLEASE!