Shoulder Rehab For Time Tested Warriors
Yo what’s up?
Teiko here with a looooonnnnnnng overdue training tips newsletter…
Yeah, it’s been a long time since I left you, with a dope
newsletter to step to… but I am back.
In today’s issue we are gonna tackle dealing with bum shoulders
and how you can nurse them back to health like a how swedish nurse
named Helga Van Boobenstien but before we do I’ve gotta ask you
have you checked out my Beneath The Iron Bar program yet?
If the answer is no… you are sleeping
Beneath The Iron Bar is my one and only program based around a
little known approach to training called powerbuilding and as the
name implies – powerbuilding gives you the best of both worlds.
It is one of the few approaches to training that allows you to gain
more muscle while also getting freakishly strong. To get your hands
on this bad-assed approach to training check out the link below
Alright, let’s move on
The first question comes from
Q: Yo T!!!
I just recently had a cortisone shot in my shoulder. I hurt my
shoulder a month or so ago. Had an MRI and I had a shitload of
stuff going on: Upper biceps tendon tear, rotator cuff tear (no
surgery recommended)all on right side, a slight impingement on left
shoulder and arthritis on both shoulders.
I had two cortisone shots over 3 years ago for impingement, held up
It happened when I was doing weighted dips (55lbs)…then I heard a
snap, with my ear buds on too brother. I lost all my strength in my
right arm. I had to lay off and not lift for over 6 weeks, Just
can’t sit around and do cardio and lift sissy pink weights.
What regime would you recommend?
- Vincent L
I hate to admit it, but everything you just described in terms of
your shoulders going all to hell – tends to be fairly common -
especially amongst those of us who have been training for some time
experience shoulder pain at least once during their training careerThe first being our undying love for all things bench
I may have mentioned it before but this year marks my 19th year in
the training game and in all those years, I have yet to see a
movement done as frequently as the standard barbell bench press
But hey, I get it….
A big bench press is a universal indicator of upper body
I can’t tell you how many times I’ve been out shopping or
other mundane chore and had random stranger approach me to ask about
how big my bench is
Btw I don’t get mad, it is what it is…
Either way, this infatuation with the bench has led to an epidemic
muscle imbalances in gyms around the world
The sad and awful truth is damn near every lifter who complains
about having shoulder issues has spent far too much time training
their pecs and not enough time working on the muscles on the back of
This imbalanced approach to training has resulted in tight and
short muscles of the pecs and weak, sometimes inhibited muscles of
the upper back -
often this skewed system of programming leads to the
body creating compensatory patterns which put excessive strain on
To fix this, these benchaholics should start doubling up on
movements like rows, wall-slides and various prone (laying on the
stomach) extension patterns to strengthen the muscles of the upper
But that’s not all…
A second thing we can do to get the shoulders healthy, is
incorporate soft tissue work into our training
If you don’t know what soft tissue work is, it’s best
described as self massage for tight, tonic muscles.
…though the term massage sounds pleasurable- nothing
could be further from the truth
Soft tissue work hurts like a B*tch
Luckily, it’s also brutally effective.
To get the shoulders back to normal most lifters would benefit from
using a lacrosse or baseball to loosen up the tight tissue of the
pec minor, lats and upper traps
The third and last thing I would recommend for a lifter who is
having a hard time with his/her shoulders is to take a step back
and look at the mobility of their upper back
One thing I find common amongst people with shoulder issues is
stiffness in the thoracic spine (middle back). when this area gets
stiff you tend to see this slumping posture creeping in which feeds
into shortened tight pecs and weakness of the muscles of the upper
To correct this, these guys should invest in a foam roller and
perform thoracic spine mobilization patterns to get more range in
the middle back
Admittedly this all sounds pretty darn complex…
For a step-by-step breakdown of how to get your shoulders back to
form refer to the General Physical Preparation Guide (GPP) in your
Big Man Strong training program. The GPP guide outlines an
easy-to-follow routine every lifter should be using before they
embark on any barbell or dumbbell training program.
In it you will find a properly laid out system for clearing-up any
nagging movement restrictions so you can return to lifting big
For more info about the GPP program, check out the link below
Alright man, till next time
Go Big or Go Home
P.S. If you are looking for more daily training tips, training
videos and motivation to get you fired-up for the day – hit me up
on The Big Man Strong Facebook group… dat link is below