If an upper body lift causes pain,
Regress to a supported version (Eg. Machine or cable) that’s less painful …
Or remove it temporarily.
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):
If an upper body lift causes pain,
Regress to a supported version (Eg. Machine or cable) that’s less painful …
Or remove it temporarily.
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 👇
The goal:
Use TARGETED exercise,
That restores function to the problem area.
See next tweet for 6 examples…
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 👇
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 👇
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
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 👇
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.
Stretching improves flexibility and reduces pain…
But it doesn’t:
- Help fix injury
- Improve mobility
- Fix long-term pain
Do these mobility drills instead…
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 👇
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…
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 👇
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…
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) 👇
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’…
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.
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
Shoulder pain destroying your workouts?
— Ollie Emberson (@OllieEmberson) February 28, 2023
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): pic.twitter.com/BH5opzU3H8
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
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I just finished Eric Adler's The Battle of the Classics, and wanted to say something about Joel Christiansen's review linked below. I am not sure what motivates the review (I speculate a bit below), but it gives a very misleading impression of the book. 1/x
The meat of the criticism is that the history Adler gives is insufficiently critical. Adler describes a few figures who had a great influence on how the modern US university was formed. It's certainly critical: it focuses on the social Darwinism of these figures. 2/x
Other insinuations and suggestions in the review seem wildly off the mark, distorted, or inappropriate-- for example, that the book is clickbaity (it is scholarly) or conservative (hardly) or connected to the events at the Capitol (give me a break). 3/x
The core question: in what sense is classics inherently racist? Classics is old. On Adler's account, it begins in ancient Rome and is revived in the Renaissance. Slavery (Christiansen's primary concern) is also very old. Let's say classics is an education for slaveowners. 4/x
It's worth remembering that literacy itself is elite throughout most of this history. Literacy is, then, also the education of slaveowners. We can honor oral and musical traditions without denying that literacy is, generally, good. 5/x
As someone\u2019s who\u2019s read the book, this review strikes me as tremendously unfair. It mostly faults Adler for not writing the book the reviewer wishes he had! https://t.co/pqpt5Ziivj
— Teresa M. Bejan (@tmbejan) January 12, 2021
The meat of the criticism is that the history Adler gives is insufficiently critical. Adler describes a few figures who had a great influence on how the modern US university was formed. It's certainly critical: it focuses on the social Darwinism of these figures. 2/x
Other insinuations and suggestions in the review seem wildly off the mark, distorted, or inappropriate-- for example, that the book is clickbaity (it is scholarly) or conservative (hardly) or connected to the events at the Capitol (give me a break). 3/x
The core question: in what sense is classics inherently racist? Classics is old. On Adler's account, it begins in ancient Rome and is revived in the Renaissance. Slavery (Christiansen's primary concern) is also very old. Let's say classics is an education for slaveowners. 4/x
It's worth remembering that literacy itself is elite throughout most of this history. Literacy is, then, also the education of slaveowners. We can honor oral and musical traditions without denying that literacy is, generally, good. 5/x
