5 years of shoulder pain was limiting Claudia’s workouts and gym progress.
She needed a plan that didn’t involve:
❌Expensive surgery
❌Endless doctor visits
❌Ineffective quick fixes
In todays letter, I’ll show you the 7 exercises we used to get her back to strength training 3x/week without pain limiting her progress.
Before we begin:
I’m doing 3 free consulting calls (worth $250 a pop) For those of you who want to recover from injury, and train or play sports pain-free in 2024.
If you:
✅ Have a back shoulder hip elbow or knee injury
✅ Have been injured for 6+ months
✅ Have access to a gym
This is for you.
Click the button below to apply.
Now that’s out of the way, here is exactly how I helped Claudia overcome her shoulder pain in weeks…
#1) REVERSE FLY
This exercise works the mid-back, posterior deltoid and one of the rotator cuff muscles (Infraspinatus).
How To:
1) Set up cable at shoulder height
2) Attach cuff just BELOW your elbow
3) “Chest up” and pull elbow back + out
#2) LATERAL RAISE
This exercise works the lateral deltoid and one of the rotator cuff muscles (Supraspinatus).
How To:
1) Set cable @ belly button height
2) Bend your elbow (arm) to 90º
3) Keep forearm parallel to floor
#3) STRAIGHT ARM PULLDOWN
This exercise works the lats, Teres Minor, Teres Major, And Posterior Deltoid
How To:
1) Set cable @ top position
2) Keep elbows pointing outward
3) Pull your chest through your arms
#4) FRONT RAISE
This exercise works the front deltoid and arm (long head and short head of Biceps Brachii)
How To:
1) Set cable @ finger tip height
2) Keep elbow pointing behind you
3) Lift upward / inward, and down / outward
#5) BICEP CURL
This works the long and short head of the biceps, but it’s main function here is to challenge the shoulder isometrically.
How To:
1) Stand in middle of the machine
2) Take 1-2 steps towards
3) Keep shoulders as still as possible
#6) TRICEP EXTENSION
This exercise works the long and short heads of the Triceps, and also challenges the shoulder isometrically (similar to the bicep curl above)
How To:
1) Set cable @ tallest setting
2) Keep your grip in neutral
3) Keep your upper arm still
#7) EXTERNAL ROTATION
This exercise works the posterior deltoid, and rotator cuff muscles (Infraspinatus) and Teres Minor.
How To:
1) Set cable @ elbow height
2) Stand next to machine, then take 1 step back
3) Pause and hold at the end of the movement
SUMMARY
Do these exercises 3-4 times per week, for 2 sets of 8-15 reps.
#1) Reverse Fly
#2) Lateral Raise
#3) Straight arm pulldown
#4) Front Raise
#5) Bicep Curl
#6) Tricep Extension
#7) External Rotation
The purpose of this session is to challenge the body… improve strength and mobility… and reduce your sensitivity to pain.
“IT’S PAINFUL”
A lot of injury rehab is exposure therapy:
Ie. Your goal is NOT to avoid pain, but to touch pain without making it worse.
So if any of these exercises are too painful, you can do…
• Lower the weight
• Slow your tempo
• Pause at each end
And if all else fails, reduce the range of motion.
THE RESULT
Claudia completed this routine 3x/week for 6 weeks.
And after 6 weeks of consistent work, she was able to train pain-free again.
And guess what?
There’s no reason why you can’t recover from injury, and train pain-free or play sport without an injury limiting your progress and enjoyment.
If you want to:
✅ Recover from injury
✅ Train pain-free without limits
✅ Get back to playing + enjoying sport
✅ Regain control of your health + fitness
Click the button below and schedule a FREE chat to learn how you can get out of pain in 2024.
Best case? We work together to get you fully recovered and back to training and playing sport pain free.
Worst case?
We have a chilled chat, don’t go forward (for whatever reason) and I’ll point you in the right direction.
Either way, it’s extremely low risk for you:
And you’re guaranteed to get value.
Have a great weekend,
— Ollie E.
