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Saved by @AchuthArora

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):

 🏴#1: Ditch Big Lifts

If an upper body lift causes pain,

Regress to a supported version (Eg. Machine or cable) that’s less painful …

Or remove it temporarily.
PS

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 👇
🏴#2: Use Targeted Exercise

The goal:

Use TARGETED exercise,

That restores function to the problem area.

See next tweet for 6 examples…
PS

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 👇
🏴#3: Use Cuffs & Cables

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 👇
PS

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
🏴#5: Do Less (More Often)

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 👇
Ps.

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.
🏴#6: Stop Stretching

Stretching improves flexibility and reduces pain…

But it doesn’t:

- Help fix injury
- Improve mobility
- Fix long-term pain

Do these mobility drills instead…
🏴#7: Mobility Drills

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 👇
🏴#8: Pre-workout MAFAs

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…
PS

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 👇
🏴#9: Pre-workout CSI

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…
PS

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) 👇
🏴#10: Move Slow

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’…
PS

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.
That’s a Wrap!

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
Ps.

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
I get results.

A few 2022/23 highlights:

-Claudia: shoulder pain fixed in 6 weeks
-Olly: Shin spins fixed in 2 weeks
- Andrei: Hip pain fixed in 3 weeks
- Alex: Hip pain fixed in 2 weeks

Here’s what they have to say 👇

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