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Learn MoreThe pain-free shoulder and rotator cuff course
The pain-free shoulder and rotator cuff course
Leverage knowledge and body awareness. Not medicine and surgery
Created byDavid Grant
Last updated 11/2020
English
English [Auto],
What you'll learn
- How to prevent or rehab their shoulder pain and strengthen their rotator cuff
Explore related topics
Course content
11 sections • 84 lectures • 3h 34m total length
- Introduction2:10
We are not supposed to sit for more than thirty minutes a day & it should be on the floor, not in a chair. We are also supposed to change our position every two minutes. I think we can all agree that in 2018 that is not possible. Does that mean we are in trouble and will always have pain? Not at all. We only need to learn our body and understand that we can quickly release the muscles causing the tightness and pain. By releasing the tightness and increasing the mobility & flexibility of this area, you become pain-free and reduce the risk of severe injuries like ruptured discs & rotator cuff pain/injuries tremendously! Make sure to click on the video where I go into more detail about why our shoulder hurts!
This pre-module is your starter guide. What in the world does that mean? It means (like I said in the video) that I REALLY want you to take the time with the educational videos in the next module. However, I know you are excited to get going and becoming pain-free. That desire you have to get better is why I created this playlist of exercises. I want you to do these exercises until you reach the training portion of the program (Where the Rubber Hits the Road section.) I want you to learn how to fix yourself. That is why your directions or program instructions are a little broad/vague. I want you to determine what works best for you.
Do all of the exercises 2-3x/week. See the specific video for rep count or time length. The two most common options are
2-3x weekly for 45-60 minutes
Split the program up into different exercises and do 15-30 minutes daily.Both are excellent options, and I encourage you to try both. It is ok to switch between them also.
- Why Our Shoulder Hurts3:40
- What You Need to Get Started1:15
Required:
Foam Roller - I suggest one that is not too hard, but also not too soft. Not all foam rollers are created equal, but you also do not need to buy an expensive one for it to be a good one. Play around with some and buy the one you feel is right for you.
12cm Ball - Foam rollers allow us to work in a north & south direction. A ball will enable us to work east & west - or in a cross frictional direction, having both options is crucial. A tennis ball and lacrosse ball are great for specific exercises, but often too small. We need something larger that won't disappear into the floor or our tissue. If you have trouble finding one that works, I suggest the Super Nova by Mobility WOD.
Theraband - You do not need to be the Theraband company itself. However, you will need a LIGHT band for external rotation exercises. If you choose Theraband, then I would suggest the red band. If your shoulder is extremely weak, then yellow might be a better option to start. For people with greater strength, the green band is the heaviest allowed. Once we are over 7lbs for rotator cuff exercises, your body will begin to recruit other larger muscles. This is what we do not want
Optional:
The Blue Rumble Roller - This foam roller is the best one I have ever owned. However, it is not the best for newbies to start. The black is a little too hard for my taste and works more for larger trained individuals (like pro athletes.)
The Hypersphere: This is a 12cm ball that vibrates at three different levels. Truly amazing, but expensive at a 150$ price tag.
Theragun - This thing is fantastic, but also expensive. If you want one, let me know, and I can send you a personal 10% discount code.
- Scapular Movement Test2:36
- Scapular Rotation - Basic5:37
- Salsa Shift Movement Test1:33
Explore the salsa shift movement test to assess thoracic spine control and coordinated whole-body rotation, emphasizing scapular depression, core brace stability, and shoulder-driven movement for pain-free shoulders.
- Shoulder Roll Test2:17
- Shoulder & Spine Body Wave3:57
Explore the body wave to feel global versus segmental spine movement, test with mirror and poles, and practice forward–back hip and chest sequencing for playful shoulder mobility.
- How to Deadlift - Trust me, you do this daily!2:29
learn how lifting uses a deadlift-like position and why we often do it wrong; understand how knee, hip, and ankle pain stem from movement and how proper mobility prevents it.
- How to Deadlift - Trust me, you do this daily Part 22:06
Learn the deadlift position to hinge from the hips, keep the back straight and shoulders back, and screw the feet into the ground to engage glutes and hamstrings.
- Brace Dein (Your) Core!2:06
Apply a simple bracing technique by placing thumbs on the breastbone and below the belly button, and practice turning, bending, and lifting to move from the hips, not the spine.
- Brace Dein (Your) Core Part 22:10
- Scapular Plus from a Push Up Position1:35
Perform scapula push ups from a push-up position to improve plus motion, scapular control, and upper-body range of motion, testing different hand positions.
- Scapular Plus from a Push Up Position - Modified1:34
- Re-Think PAIN1:48
Reframe your relationship with pain as a signal guiding movement and muscle function, recognize good pain from dangerous pain, and discuss root causes with a health professional.
- The Law of External Rotation5:35
- The Law of Internal Rotation2:49
- Joint Law #15:35
Learn why eyes over the toes drive knee and hip alignment and how a bottom-up structural integration helps unwind the body to its natural position.
- Joint Law #22:00
- Does a Tiger Belong in New York?2:51
- External Rotation @ 90 Degrees & Above2:59
Improve rotator cuff endurance by performing external rotation with a resistance band at 90 degrees and above, keeping the elbow at 90 degrees and avoiding cheating.
- Scapular Dips from Table2:04
- Scapular Dips Extra Credit #1 (Dip Position)0:48
Execute the scapular plus dip from the shoulders, not the elbows, to create space in the shoulder under gravity. Keep feet together, butt tight, and a neutral spine.
- Scapular Dips Extra Credit #2 (Pull-up Position)0:42
From the hanging position with thumbs around the bar, pull the scapula into the motion, moving from extended to contracted to fire the shoulder blades and create the plus-like motion.
- Chest and Biceps Foam Roller Release1:15
Perform a chest and biceps foam roller release, rolling the chest and front and lateral areas with the hips elevated, then switch sides and retest for smoother motion.
- Self Internal Rotation Stretch2:13
Master the self internal rotation stretch to improve shoulder mobility with the hand behind the back, elbow aligned to the spine in a neutral position, anywhere.
- Anatomy of the Pecs & Chest3:32
Explore the anatomy of the pectoralis major and minor, including their attachments to the ribs, clavicle, and coracoid process, and how tightness alters shoulder posture.
- Not Everything is WEAK!4:15
Question the idea that all muscles are weak and focus on activation; restore shoulder mobility and range of motion through nervous-system activation and rehab exercises.
- Workouts for Week 1:0:40
Repeat this program 2-3x weekly minimum. Feel free to break them up during the day and choose your favorite ones to do when you want. Example: one of my clients LOVES the scapular dips from the table because it reminds him to keep good posture during the day.
External Rotation @ 90 & Above: 2x15 - Make sure you do both together before switching! This helps the deeper fibers activate and the endurance of the rotator cuff to become stronger.
Scapular Dips from Table: 2x15 - Focus on the clean movement from the scapular. If this is difficult at first, that's ok. Don't get frustrated. It is totally normal.
3 Way Ball Chest Release: 5-10 minutes each side - Focus on the points/positions that hurt more. Most likely, there is a direct correlation between the pain and your injury.
Side-Lying Internal Rotation: 3-5 minutes each side. This will help the fascial & connective tissue of the shoulder relax more. Don't overdo it. Go slow and breathe into the exercise.
- How Physical Education FAILED Us4:05
HOW PHYSICAL EDUCATION FAILED US
Remember the physical education class? What happened? Where was the “physical education” part of the course? We ran, jumped, played games, played new sports, learned how to hula hoop and square dance – but where was the actual physical education part?
Why did we not learn how to bend, turn, squat, jump, twist, roll, & turn? Why did we assume that running would come as naturally as walking? I joke that when something is an Olympic sport, it can’t be so easy to do – right? With all the Nike adverts showing runners heel striking in their comfortable shoe or advertising agencies using the worst stock photos when it comes to fitness combined with the lack of the education part of our P.E. class, we have some work to do.
Imagine if we dropped a motorcycle off in the Victorian age? Most likely, they would eventually figure out how to start it and probably have a blast passing all of the horses at twice the speed. However, they would have no clue how the thing worked. They would be monkeys on a bike. Is that how we want to roll through life? Or do we want to understand the engineering and makeup of the motorcycle so we can customize it to our life? I assume you want the latter, that is why you signed up for this program.
One more example. Exchange the motorcycle with a nuclear reactor. Now imagine the consequences if they did not understand the danger of doing the wrong thing. Once the radiation was released - BAM! They are dead, and everyone that comes to help dies too! What a catastrophe that would be.
Take a look at our current society. Knee replacement after knee replacement, hip replacement after hip replacement, and so on!
We currently have a 400% increase in ACL tear in kids 12 & under
Hip replacements are expected to rise by 175% in the next 20 years
Knee replacements are expected to increase by more than 670% in the next 20 years.I don’t know about you, but this not the society I want to be a part of! I want to grow old and feel great. I want to get out of bed and feel energized for the day and live it to the fullest until I don’t have any more left.
- The Supraspinatus Empty Can 1 & 24:07
Strengthen the supraspinatus with the empty can exercise at 30-degree scaption and zero degrees, using a controlled 3-1-4 tempo to reduce impingement.
- Lateral & Anterior Deltoid Release3:24
Master lateral and anterior deltoid release through wall-assisted behind-the-back mobilization, using tennis or lacrosse balls for targeted shoulder mobilization to raise the arm higher with controlled breathing.
- How to Hang Tutorial1:47
Learn how hanging promotes shoulder health and decompresses the spine. Practice two methods, full hang and ground-supported hang, with thumbs around the bar and scapula plus movements.
- How to Hang Tutorial - Modified1:17
- Anatomy of the Thoracic Spine2:25
- The Long Muscle is the Victim3:40
- Workouts for Week 2:0:47
Repeat this program 2-3x weekly minimum. Feel free to break the program/exercises up during the day and choose your favorite ones to do when you want. It is also a great idea to continue with WEEK 1 exercises. Have fun and play around with the program. Try doing WEEEK 2 1-2x and then WEEK 1 1x. This is how you will become the best physio to yourself. Playing is Learning!
Empty Can 1 & 2 - 2x15 Make sure both 0 & 30 degrees are done BEFORE switching to the other arm. This will help strengthen the endurance of your rotator cuff.
Lateral & Anterior Delt Release - 5-10 minutes. This exercise is amazing. It's like releasing the parking break in your shoulder. Focus on the spots that are more sensitive & keep the movements small.
The Hang Tutorial - 3-5 & 30-60 seconds. Start with the assisted hang. This version helps your hands & arms to relax, giving your spine time to lengthen. Version two will help activate your rotator cuff and strengthen your shoulders.
* This week is a little shorter, feel free to implement some of the exercises from WEEK 1 into the program. REMEMBER, Playing is Learning!
- The Bigger the Disaster the Better3:49
THE BIGGER THE DISASTER THE BETTER
Sounds crazy, right! It is not. We are reframing your mindset with pain. Imagine a race, think of the start and the finish line. What sounds more exciting? Maybe it’s the finish because it means the hard work is over, all your training finally paid off as you hold that first place trophy above your head, or maybe it was the personal best you just set that made your smile go ear to ear. OR is it the start? The idea of the gunshot releasing you into a world of the unknown. This is the moment you get to put all of your training to test. Everything you have prepared for is now directly in front of you. It is like being a kid, and your birthday party has finally arrived.
Both answers are correct (this is a topic we will discuss in the Mindset Module called Duality). However, now we need to understand that it is all in how you frame it. In this case, the “disaster” can be one of the best gifts you were even given. It is the most crucial feedback that your body can provide you. Now I will teach you how to read the owner's manual for your body, and you will have one of the best conversations you have ever had.
Body this is “Insert Your Name” ........ “Insert Your Name” is your Body. You two have a lot of catching up to do.
- The Rhomboid Y, T, & L Exercises2:22
Perform Y, T, and L shoulder retraction exercises to train the rhomboids, focus on squeezing shoulder blades together, use light weights, and enhance neuromuscular control and proprioception.
- Standard Plank with Movement1:37
Master the standard plank with controlled shoulder blade movements to maintain a neutral shoulder position, engage the rotator cuff, and track progress through time and reps.
- Shoulder Blade (Rhomboid) Tennis Ball Love3:44
- Mid Back (Thoracic) Tennis Ball Love1:48
Use two tennis balls placed at the thoracic mid back around the shoulder blades to roll and press, releasing mid back muscle tightness and realigning posture for taller shoulders.
- Internal & External Doorway & Broomstick Stretch2:13
Improve shoulder mobility with a doorway broomstick stretch that targets external rotation of the left arm and internal rotation of the right, using a doorframe to adjust position.
- The Short Muscle is the Problem5:20
- Workouts for Week 31:02
Repeat this program 2-3x weekly minimum. Feel free to break the program/exercises up during the day and choose your favorite ones to do when you want. It is also a great idea to continue with WEEK 1 exercises. Have fun and play around with the program. Try doing WEEEK 3 1-2x and then WEEK 1 or 2 again. This is how you will become the best physio to yourself. Playing is Learning!
Rhomboid Y, T, & L - 2x 15-20x. Clean movement is the most important part of this exercise. Try moving only from the rhomboids (the muscles that control the shoulder blades) and not firing your traps (the shoulder shrug muscles.) Once you can achieve this, you will feel the burn!
Standard Plank with Movement - 45-60 second plank hold & 15-20x through the movement. Start with the plank, and once that becomes easy, try the movement portion. It is ok to take a break between or set the knees on the ground if needed.
Rhomboid Tennis Ball Love - 3-5 minutes both positions. This exercise is a little piece of heaven! Start slow, keep your butt on the ground and remember to breathe.
Thoracic Tennis Ball Love - 3-5 minutes. This exercise is similar to the previous, but it is lower on the spine. Better mobility here allows your spine to organize a better resting position for your shoulder.
Appley Door Stretch - 3-5 minutes both sides. Make sure to do both sides and feel the difference. Can one arm go into a position better than the other?a
- Side Plank with Optional Movement: Part 11:20
- Side Plank with Optional Movement: Part 21:01
Perform a side plank with the arm at a 90-degree angle to engage the shoulder and core, using optional staggered-leg movement for balance and a straight body line.
- Side Plank with Optional Movement: Part 30:36
- Alternating Leg & Hand Walk1:25
Perform alternating arm and leg movements with a neutral core, progressing to an optional plank with movement while maintaining proper form, external wrist rotation, and balanced push from both sides.
- Lat's Foam Roll Release for EVERYONE3:24
Practice a modified foam roll release for everyone, using a neutral position, rolling over sensitive areas, then shift from the hips and move one vertebra at a time.
- The Cat Stretch - Mid Back & Lat Release/Stretch1:50
Practice the modified cat stretch to deepen tissue elongation in the mid back and lats, shifting weight, adjusting leg positions, and breathing from the diaphragm to release tension.
- Biceps Long Head Release - Biceps Arm Saw2:16
Learn the biceps long head release with the arm saw using a foam roller to open tissue, ease impingement, and expand your shoulder mobility.
- Anatomy of the Lower Back & Lats5:02
Explore the latissimus dorsi anatomy, from sacrum to inner arm, as a key internal rotator. Discover how tightness pulls you down and learn techniques to restore mobility and shoulder function.
- The Ferrari & the Handbrake - Move Better2:27
- Workouts for Week 4:0:51
Repeat this program 2-3x weekly minimum. Feel free to break the program/exercises up during the day and choose your favorite ones to do when you want. It is also a great idea to continue with WEEK 1 exercises. Have fun and play around with the program. Try doing WEEEK 4 1-2x and then WEEK 1, 2, or 3 again. This is how you will become the best physio to yourself. Playing is Learning!
Side Plank with Optional Movement - 2x 45-60 seconds & 2x 12-20x. Once you can control this position with good technique and ease, you can implement the movement. This exercise is fantastic for the core, but also the rotator cuff of the shoulder.
Alternating Leg & Arm Walk - 15-20x (both sides count as 1x) - Are you able to hold your balance on both sides evenly? Try keeping your butt from being too high and rocking in & out of balance.
Lat Foam Roll Release - 3-5 minutes each arm. This exercise is one of the best to release your tension in the arm. Try it with one side and compare it to the other. You might be shocked by the results.
Biceps Arm Saw - 3-5 minutes each arm. Beautiful name uh! This one is a doozie, but FANTASTIC for opening up the shoulder.
- The Screw Home Mechanism of the Shoulder1:46
Examine the so-called screw home mechanism for the shoulder, detailing how scapular retraction and depression occur as the shoulder tightens, with a humorous parallel to the knee’s mechanism.
- Push up with Shoulder Tap0:54
Perform a push up with shoulder taps while stabilizing your core to maintain center of gravity. Keep feet apart or together and rotate slightly toward the camera for balance.
- Push up with Shoulder Tap: Modified #10:42
Master the modified push-up starting position by holding a straight spine with feet together, butt tight, and hands shoulder-width apart to build core stability and proper form.
- Push up with Shoulder Tap: Modified #21:36
Practice knee-down push up modification to adjust lever arm while maintaining shoulder activation, elbows at about 40 degrees, enabling those with shoulder injury to progress with modified push ups.
- Forearm Blasters: Part 12:12
- Forearm Blasters: Part 22:22
Forearm blasters part 2 to strengthen shoulder and rotator cuff through two endurance drills, including full wrist extension, a handstand-like stance, and weight-assisted supination and pronation.
- Tennis Ball Trap Release2:21
Learn to release the trapezius with a tennis ball trap release, using 90-degree positioning, small right-left and up-down motions, then a behind-the-back rotation to target different muscle areas.
- Lateral Delt & Internal Rotation3:24
Improve shoulder mobility with a lateral delt release and internal rotation using wall-assisted positioning and tennis or lacrosse ball mobilizations to lift the arm higher.
- Biceps Couch Stretch: Standard1:34
Master the biceps couch stretch, a pure stretch for the chest, shoulders, and ribs. Place your arms behind you and alternate sides for a deeper shoulder blade stretch.
- Biceps Couch Stretch: Gym Version1:55
Perform the biceps couch stretch gym version by stacking hands over a bar, pull them together to engage the shoulders, hold for thirty seconds as the 3-D interior opens.
- Biceps Couch Stretch: Advanced1:21
Demonstrate the advanced biceps couch stretch using a band, wrapping around the hands to adopt the chicken dance and hostage positions. Focus on spine elongation, shoulder rotation, and controlled breathing.
- 6 Way Forearm Stretches4:11
Learn six-way forearm and wrist stretches to address wrist and elbow injuries, using varied hand positions, controlled rocking and holding, and diaphragmatic breathing to improve range of motion.
- Reverse Namaste: Beginner2:18
- Reverse Namaste: Standard1:18
Perform the reverse namaste standard from a seated position by opening the shoulders, bringing the hands together, and sliding to your limit, with kneeling or standing options if needed.
- Workouts for Week 5:1:13
Repeat this program 2-3x weekly minimum. Feel free to break the program/exercises up during the day and choose your favorite ones to do when you want. It is also a great idea to continue with WEEK 1 exercises. Have fun and play around with the program. Try doing WEEEK 5 1-2x and then WEEK 1, 2, 3, or 4 again. This is how you will become the best physio to yourself. Playing is Learning!
Push Up with Shoulder Tap - 2x 15-20x - Feel free to start this one on your knees if that helps. Can you touch each shoulder while keeping a good balance? Or is one side better than the other?
Forearm Blasters - 2x 45-60 seconds each. This exercise really hits the endurance of your forearms & shoulders. I am curious about which one you will feel first!
Tennis Ball Trap Release - 3-5 minutes or longer. I love doing this one with a tennis ball versus a lacrosse ball. However, I will let you choose. Make sure to focus on all positions and both sides
Lateral Delt & Internal Rotation - 3-5 minutes or longer. This is an advanced version of the lateral delt release from earlier. Adding the internal rotation will help open up the shoulder and expose more sensitive spots.
Biceps Couch Stretch - 3-5 minutes or longer. This exercise can be done EVERYWHERE! I love doing this at my standing desk (standing obviously) when I am at the office.
6 Way Forearm Stretches - 3-5 minutes or longer. Carpel Tunnel Syndrome, Tennis Elbow, Golf Elbow. This exercise will take care of all of them while helping your shoulder at the same time.
Reverse Namaste Stretch - 3-5 minutes or longer. Saving the hardest for the end. Opening up the fascia connecting the wrists, elbow, & shoulders is the final piece to unlocking your magic
- Diaphragm Breathing - Why it is CRUCIAL3:23
Learn how diaphragmatic breathing shifts you from the sympathetic fight-or-flight response to parasympathetic calm, reducing pain and optimizing your life.
- Diaphragm Breathing - Do it right2:29
- Start with a Test3:09
Learn a simple diaphragmatic breathing test to check if the stomach expands with nasal, oral, or combined breaths; use this technique to calm the nervous system and support shoulder health.
- Diaphragm Breathing - Try it Lying First2:54
- Diaphragm Breathing - Now Try it Sitting2:48
Learn sitting diaphragmatic breathing with posture options, then practice nasal, mouth, and combined breathing to activate the diaphragm and promote relaxation.
- Leg Crossed Stress Position: Advanced2:03
Embrace a leg-crossed stress position, with the right ankle on the knee, and practice diaphragmatic breathing through the nose or mouth while testing stability under stress.
- Push Up Position: Advanced1:37
- Rapid Breath: Advanced3:41
- Suck in and HOLD: Advanced2:44
Master advanced breathing techniques to regulate the autonomic nervous system through deep inhalation, breath holds, and slow exhalation, building diaphragmatic and stomach control for improved breathing and body regulation.
- Your New Warm Friend - Cold Shower Intro3:07
- Take Some Time For Yourself1:38
In a world where many people feel uncomfortable alone or lost without their cellphone - something is wrong. I judge my life on three simple things. How HAPPY, HEALTHY, and STRONG do I feel, and what can I do to make sure I am always optimizing it?
For me the answer was simple. The more I focus on taking 15-30 minutes a day to focus on my breathing, clear my brain of any thoughts, and let the cold water of a shower or lake reset my nervous system - the happier I feel.
How to Start:
Get in a quiet place and try closing your eyes and focusing on your breathing. If your mind starts to wander, that's ok. Try to bring it back to the breath and allow yourself to sit (or lie down) and free yourself of anything that passes. It sounds a bit "Woo - Woo," I know, but be open to the idea, give it a try - and you will be shocked by the results.
Requirements
- Be able to take 15-30 minutes 3-5x weekly
Description
We are not supposed to sit for more than thirty minutes a day & it should be on the floor, not in a chair. We are also supposed to change our position every two minutes. When we sit, our butt muscles turn off and can't stabilize the spine, which in return places our shoulders in a compromised position. Does that mean we are in trouble and will always have pain? Not at all. We only need to learn our bodies and understand that our shoulders and hips are the engines that keep us stable and pain-free.
The human body is the most sophisticated machine built to date. The only problem is we never received the owner's manual to operate it correctly. I personally suffered from chronic shoulder pain in both shoulders, and I had very little success with the traditional "one size fits all" approach. This shoulder program is a combination of my undergraduate and master's education, personal experience, and over 20 years as a physio to multiple world-class athletes all over the world.
The bigger the disaster your shoulder is the better. You are built to spec, and your shoulder pain is most likely 100% your fault. However, that also means you can take control and own 100% of the results. By reframing blame and pain, you create a new relationship that empowers you to become better and teaches you the tools to become and STAY pain-free. Einstein said it best "Don't keep doing the same thing and expect different results. That is the definition of insanity."
As a bonus, I have included my lifestyle portion too. Fixing the shoulder is only one part of the solution. Let's focus on lifestyle changes/optimizations that will prime your body and decrease the wear and tear. That makes you even more UNBREAKABLE!
The Lifestyle Portion Includes:
1. My Cold Shower Routine - Your New Warm Friend
2. The Breath Better Module - Optimize your Diaphragm Breathing
3. Take Some Time For Yourself - My Quick Personal Meditation Practice
4. Sleep Boost - Not All Sleep is the Same
5. Water Boost & Coffee Boost Module
Who this course is for:
- People that want to learn how to make their shoulder pain go away with home exercises
- People that want to learn the knowledge and tools and not rely on medicine and surgery to fix their shoulder pain