Thread by @BodyOptic

MANY MANY people, guys especially, struggle with shoulder problems

I wanted to address this because it doesn’t have to be this way



HOW TO GET RID OF YOUR SHOULDER PROBLEMS FOREVER

In our experience, or without getting too complex, CHRONIC Shoulder Problems stem from joint systems not being allowed to function properly with stability or mismanaged/imbalanced muscular or ligament stress pulling towards favoring a side or group

we’re not an anatomy doctors or surgeons but here’s what has worked for tons of our clients in regards to fixing chronic shoulder problems via weight lifting and mobility modifications

1. Principle of Horizontal Balance: Most people are far too anterior dominant in the shoulder. Hunched over at their desk, looking at phones all day, their “front” (chest/anterior delt muscles) become overworked (tight) and their back becomes overstretched (weak)

How to Fix:

2:1 ratio of PULLING to PRESSING in lifting routine

Be mindful of daily posture (in back chain, shoulders pulled back as often as possible)

Extra volume, lower intensity corrective work (face pulls, band pull aparts)

2. Principle of Vertical Balance: Most people have too much vertical compression on the shoulder joint. Even if they are getting a 2:1 ratio of pushing and puliing, they don’t get enough VERTICAL pulling. You should have a 1:1 Horizontal to Vertical ratio.

How to Fix:

You should have a 1:1 Horizontal to Vertical ratio within your 2:1 pushing/pulling (Lat Pulldowns, Pullovers, Pull Ups, etc)

Extra volume, lower intensity corrective work (Supermans, Wall slides)

3. Armpit of elbow, elbows tight

Most people are fundamentally lifting wrong. It makes sense teaching people to think about the shoulder like they do the hip (both ball and socket joints). When people see the goata work we do, they “get it” that the hip has a "correct" method

But not with the shoulder.

HOW TO FIX: REALLY helpful cues I've found when lifting any sort of upper body movement is SEE THE ARMPIT OF YOUR ELBOW, and ELBOWS TIGHT/NOT WIDE

BAD ON LEFT GOOD ON RIGHT

when you keep the "armpit of your elbow" up and the elbow tight, not wide, you essentially are doing the same thing as setting a bow. What is a bow? a bow is just external rotation torque. that's it. that is a much better way to absorb force, eccentrically, through the shoulder

so any time you are pushing (pressing horizontally or vertically) or pulling (rowing horizontally or vertically) I would try to keep this structure- other than maybe at full range extension of a press or a punch (in which case, you'd want that INTERNAL ROTATION or cornering!)

4. Lack of High Volume Flexibility

Most people do very little flexibility work for their upper body. YOU NEED TO BE STRETCHING AGGRESSIVELY IN INTENT. Dead hangs, butchers block, chest & lat stretches. 1 min TIME UNDER TENSION minimum.

Muscle groups are antagonist pairs. So every stretch is a lift, every lift is a stretch. Ex: If you’re working out your back, you should be contracting your Chest through the “stretch” as this is how your nervous system will grant mobility changes.

equal and opposite reactions.

Everyone wants to keep their shoulders “stable”. That’s why they feel like shit! Imagine saying you don’t want your hips to move because they will be “less safe” this is BROTARDED. The joint structure is the same loosely.

Let your shoulders come forward and backwards, full ROM!

6. Lack of T-spine/Core/Hip strength to Support Shoulder Function

For your shoulders to move this way, you need to have a healthy mid back, core, and hip function to be able to stabilize the trunk so the shoulders can actually move. If you are weak through here, won't work.

7. External rotation/rotator cuff strength

It’s also been very beneficial in my experience to get some direct external rotation/rotator cuff/rear delt work in. Most people never train it and thus, are relatively weak. DB External Rotations, Cuban Rotations, reverse flies, etc

If you found this to be helpful, we always appreciate any shares!

And if you want to have help with an EXACT plan and someone coaching you through fixing your shoulder pains in the fastest, most effective method possible, book a call with our team here:

calendly.com/bodyoptic/coac…