1) Do soft tissue work regularly
Soft tissue work is just like getting a massage, but at a fraction of the price. The goal of soft tissue work is to soften up the muscle tissues and help break up scare tissue and adhesions that build up overtime. All you need to do is pick up a black foam roller and a lacrosse ball (a baseball will do just fine). As your tissue quality improves, your mobility will get better and you will start to feel a million times better.
Soft tissue work should be done as often as possible. Using the foam roller and lacrosse ball before the training session is a great way to prime your body for the warm up. It can also be used in-between sets and as a cool down at the end of the training session. Doing a few minutes every morning will go along way to improve shoulder health.
In overhead athletes like baseball players and quarterbacks, there will be a ton of adhesions and scar tissue built up the rotator cuff, more specifically the infraspinatus, teres minor, and the subscapularis. While the subscap will be hard to hit with a lacrosse ball, you can definitely hit the trees minor and ingraspinatus with a lacrosse ball. Guys and gals who bench press regularly will also have a ton of built up scar tissue in the rotator cuff. Simply put, whether you are an athlete or non-athelte, soft tissue work should be a staple in your training routine.
Check out the video below to see how to foam roll and use a lacrosse ball to get rid of shoulder pain:
2) Start doing band traction
Band traction has worked wonders for my shoulders. In a nutshell, band traction will help create space between the shoulder joint. Creating space in-between the joints is important because when there isn’t enough space, rotator cuff impingement is likely to occur.
In order to perform band traction you will need a jump stretch band (the average band works best). Hook it up to a power rack, attach it on your wrist and just move around. There is no right or wrong way to do band traction, just feel it out see what feels good. Your shoulders should start to feel better instantly!
Check out this video below to learn more about band traction for your shoulder (fast forward to 4 minutes):
3) Improve Thoracic Mobility
The thoracic spine is designed to rotate, flex and extend. Unfortunately many people have lost mobility in their thoracic spine over the years. In fact, I would go as far and say most people don’t even know how to properly move at their thoracic spine. This lost mobility will wreck your shoulders, especially if you are compounding the problem by benching 3x a week and pressing overhead. I love the overhead press as much as the next guy, but it is a privilege to press overhead., it certainly isn’t for everybody. Without proper mobility in your T-spine, the scapular won’t move the way they are suppose to and this will put extra stress on the rotator cuff. This is one of the culprits of shoulder pain from overhead pressing.
Check out the video below to see how you can improve your thoracic spine mobility:
4) Train Your Back Like a Beast
Lifts like deadlifts, rows, pull-ups and farmer walks should be staples in your program. Aside from building a turtle shell on your back and making you strong as hell, training your back like a beast will also keep your shoulders healthy. Just make sure you leave your ego at the door.
Nothing makes me cringe more than a deadlift with a rounded back.
Exercises like rows and pull-ups should be done through a full range of motion and done as strict as possible. While any rowing variation will get the job done, my favorite is chest supported rows.
Aside from the exercises I already mentioned, isolated exercises like face pulls, BPA’s, reverse fly’s etc…are important to shoulder health. Just be sure to bump up the volume on these exercises.
So there you have it, 4 tips to get rid of shoulder pain. If you liked these tips and want to learn some more kick ass ways to stay injury free and keep on lifting heavy ass weight be sure to check out the Get Healthier & Get Stronger Mobility Seminar. Coach Riz and myself will be revealing the methods we use to keep our athletes and lifters healthy and feeling good.
Tags: band traction, how ti improve thoracic mobility, how to do band traction, how to do soft tissue work, how to get rid of shoulder pain, qiuck fixes for shoulder pain, soft tissue work, tips to get rid of shoulder pain, train your back like a beast