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The pain-free shoulder and rotator cuff course
Highest Rated
Rating: 4.6 out of 5(10 ratings)
109 students
Created byDavid Grant
Last updated 11/2020
English

What you'll learn

  • How to prevent or rehab their shoulder pain and strengthen their rotator cuff

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.

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

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