030 From Shoulder Pain to Muscle Ups

Send us Fan MailCommon problems1. Rotator cuff strength – most common2. Limited rotation3. Limited flexionUsually people have all 3Progression Rotator cuff strength1. Banded side pulls with rotation2. Crossover Symmetry3. Seated DB External Rotation Limited rotation1. Passive stretch – front rack = external, behind back = internal2. PNF stretching3. Loaded rotation Limited flexion1. Passive stretch – bar hang2. Standing shoulder flexion PAILs/RAILs3. Prone shoulder flexion PAILs/RAILs - progress to loaded w/ light DB, dowelPushing0. No ROM, no tension – standing pec ISOs, light static stretching1. Some ROM, micro tension – light floor press2. Full ROM, mini tension – standing arm flies/bench3. Full ROM, low tension – supine arm flies/bench4. Full ROM, moderate tension - assisted dip, assisted pushup, empty bar bench5. Full ROM, high tension – dips, bench, weighted pushup, MU Pulling0. No ROM, no tension – lat ISOs, light static stretching1. Some ROM, micro tension – scap only row/pulldown2. Full ROM, mini tension – full range row/pulldown3. Full ROM, low tension – full range row/pulldown4. Full ROM, moderate tension - assisted pullup, light full ROM rows, pulldowns5. Full ROM, high tension – pullup, pulldown, row, MUCommon mistakes1. Avoidance – avoiding using the knee altogether2. Assuming it will heal completely with rest. 0 to 60 – “I just need to rest it.” Going from complete rest to full ROM, high tension. 3. Not enough frequency – micro and mini tension needs to be daily 4. Stopping movement prep/accessories altogether once the shoulder feels good. Keep 1 step down from wherever you are in the progression in your program if you’ve experienced pain in the past.