I mean could you imagine
48 years old right now and i couldn’t do
a push-up without causing an incredible
amount of pain i couldn’t stay down here
my shoulders would be on fire i would do
anything like this
and it would kill
me and yet now
my shoulders
feel so good so i’m going to show you
how to fix that right now right now the
first thing you need to do is free up a
lot of that tissue because if i have you
doing drills or exercises or anything
strengthening and the tissue has no
freedom to move through its normal range
of motion you’re just training your
brain to operate in a really restricted
environment and you’re just going to
reinforce the problems and train your
brain to think that moving all funky and
tight like that is normal so i’m going
to show you how to do that first so the
first thing you do is hands together
like this
what you want to do is get your elbows
just off the edge of the box hands are
folded together like you’re going to
pray as i’m actually pushing out as hard
as i can and then i’m pushing my torso
down through
the shoulders to allow my my arms and my
shoulders to get into that overhead
position really important with this one
that your arms are out like this like
you’re going to bump a volleyball but
you wouldn’t have your hands like this
but this is the position you want to be
a lot of people are missing internal
rotation of the shoulder so the
shoulders dump forward in an effort to
get that range of motion back there’s a
really easy way to get that back start
here
so you’re going to lay back
take your hands fold them over top of
each other doesn’t matter which one’s
over top of the other put them on the
small your back elbows should touch the
ground i’m raising my hips and then i’m
just going to let gravity do the work
and i’m going to allow myself
to sink into that position so i’m going
to show you what i don’t want you to do
which is turning when you’re doing these
so it’s called a plank tie so i don’t
care where your feet are so much as i
care where your shoulders are your
shoulders are stacked above your hands
and you’re trying to twist the floor
apart when you do that all i’m going to
do is
touch here
and touch here this is
the movement
that’s it so just touch
touch
touch
touch now you remember from a video
before i did scout push-ups same
position now if you can’t do these by
the way you can do them against a wall
and you’re just squeezing shoulder
blades
pressing them apart you’re working that
serratus anterior that’s oh god it’s so
neglected if you can’t do these with
your arms fully extended
get down on your elbows
and do the same thing
all you want to do
is go through full range of motion
with the shoulder blade i used to have
such bad shoulders they would kill when
i would bench press and do pull-ups
nothing anymore they’re indestructible
this is the position you want to be in
side plank you’re going to feel this in
your shoulder more than you feel it in
your side make sure you’re pushing away
on the floor all right the next one
floor v this is the same thing i do up
on the wall just an easier version on
the floor so arm’s externally rotated
you’re going to press up in a v
keep your hands karate chop hands so
you’re not pressing straight up overhead
because you might not be ready for that
yet so you’re in a v
now your goal is to bring the elbows
as close to your hips as possible
just make sure that you really feel it
this might pinch a bit
good that means they’re weak you need
some work
you’re going to stand about two feet
away from the wall one and a half to two
feet away from the wall
you want to be in this position right
here i’m gonna have my forearms parallel
to the floor i’m trying to push myself
away from the wall by squeezing my
elbows together this is going to be a
lot harder than you think
right there that’s it that’s i’m only
moving a little bit and then back down
you’re going to find one side
much stronger than the other all right
listen I’m Trevor SmashweRx bringing
you all the good stuff it’s for free
i’ll talk to you guys later peace