Struggling to fix your shoulder pain?
❌Physio hasn’t helped
❌Stretching hasn’t helped
❌Foam rolling hasn’t helped
Here are 7 elite exercises to kill your shoulder pain (for good) in <6 weeks:
❌Physio hasn’t helped
❌Stretching hasn’t helped
❌Foam rolling hasn’t helped
Here are 7 elite exercises to kill your shoulder pain (for good) in <6 weeks:
🏴 Reverse Fly
- Set up cable at shoulder height
- Attach cuff just BELOW your elbow
- “Chest up” and pull elbow back
- Set up cable at shoulder height
- Attach cuff just BELOW your elbow
- “Chest up” and pull elbow back
🏴 Lateral Raise
- Set cable at “belly button” height
- Bend your elbow (arm) to 90º
- Keep forearm parallel to floor
- Set cable at “belly button” height
- Bend your elbow (arm) to 90º
- Keep forearm parallel to floor
🏴Straight Arm Pulldown
- Set up cable at nose-height
- Point your elbows outwards
- Pull chest through your arms
- Set up cable at nose-height
- Point your elbows outwards
- Pull chest through your arms
🏴Shoulder Press
- Push your back into the chair
- Press the dumbbells up and out
- Keep elbows below your wrists
- Push your back into the chair
- Press the dumbbells up and out
- Keep elbows below your wrists
🏴Cable Lat Row
- Sit back and to one side
- Pull back + down with elbow
- Let shoulder blade roll forward
- Sit back and to one side
- Pull back + down with elbow
- Let shoulder blade roll forward
🏴Bicep Curl
- Stand in middle of machine
- Take 1-2 steps forwards
- Keep shoulders as still as possible
- Stand in middle of machine
- Take 1-2 steps forwards
- Keep shoulders as still as possible
🏴Tricep Extension
- Set cable at nose height
- Bend your arm / elbow to 90º
- Squeeze your tricep on way down
- Set cable at nose height
- Bend your arm / elbow to 90º
- Squeeze your tricep on way down
🌟 Progression:
- Do each exercise 3x/week
- 1-3 sets per exercise
- 6-10 reps per set
Add sets, reps, and weight as you get stronger and as pain reduces.
- Do each exercise 3x/week
- 1-3 sets per exercise
- 6-10 reps per set
Add sets, reps, and weight as you get stronger and as pain reduces.
That’s A Wrap!
If you found value here:
1/ Follow @ollieemberson for more on:
- Pain-free Movement
- Workout Optimisation
2/ RT the 1st tweet to help someone
If you found value here:
1/ Follow @ollieemberson for more on:
- Pain-free Movement
- Workout Optimisation
2/ RT the 1st tweet to help someone
Ps.
Struggling with shoulder pain?
I’ve helped 100% of my clients move pain-free in less than 16 weeks.
If you need help:
DM me “FIX” & I’ll see if we’re a fit👇
Struggling with shoulder pain?
I’ve helped 100% of my clients move pain-free in less than 16 weeks.
If you need help:
DM me “FIX” & I’ll see if we’re a fit👇
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