Ouch, Dips Hurt !!

Shoulder pain while doing dips is common … so … many people who work out just avoid doing dips.  But is that the answer?

The last time I did dips, my shoulders ached for several days and I was afraid that I’d done some serious damage.  Why did my shoulders hurt so much?  Was it my age? … my technique?

So, what did I do?  I’ve been avoiding dips.  Fortunately, I just ran across this video from Kelley Starrett and it has given me some direction and hope.  Take a look and let me know what you think:

Click here to view the embedded video.

My Shoulder Pain is not Unique

In short, my shoulder pain / shoulder problems are not unique and can be dealt with.  Basically it boils down to having proper shoulder extension and internal rotation.  Without the correct shoulder extension, your shoulder comes forward, rotates and puts you into a weakened, vulnerable postion … which can lead to shoulder pain and more importantly, shoulder injury.

I’m going to give these shoulder mobility stretches a try and let you know what happens.  I’d love to hear what you think, so leave me a comment.

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Post tags: dips, internal rotation, shoulder exercises, shoulder extension, shoulder stretching

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Here are a couple of videos demonstrating some innovative shoulder exercises … and you don’t need any weights, straps, cords, etc.  Though this first video is not specifically designed as a shoulder workout, I can assure you that if you implement some of these “animal walks”, your shoulders will be on fire.  Take a look and let me know what you think:

Animal Walks for Shoulder Strength

Click here to view the embedded video.

Are you looking to specifically target your middle delts?  Here’s a unique bodyweight shoulder exercise that I’ve never seen before:

Middle Deltoids – No Weights Needed

Click here to view the embedded video.

It’s time to get busy … give these a try and let me know what you think.

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Post tags: shoulder development, shoulder exercises, shoulder mobility

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Shoulder mobility .. either you have it or your don’t.  And believe me if you don’t have it, it shows.  You can feel your lack of shoulder mobility every time you:

• comb your hair
• reach for your wallet
• try to get something from a top shelf
• or any of a thousand other everyday tasks

Want Better Shoulder Mobility?  Start Here

Here’s a video of Gray Cook, explaining shoulder mobility and how you can improve it with a very simple exercise.

Click here to view the embedded video.

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Post tags: external rotation, internal rotation, kettlebell, shoulder exercises, shoulder mobility, shoulder rehab

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Shoulder information … I’m always on the lookout for more.  Beyond that, it’s all about movement.  Which movements or exercises work and why ( and which movements / exercises don’t ).

MovementLectures.com - Teach Me!!

Movement Lectures and Shoulder Information

Movementlectures.com is brought to you by:

• Dave Draper - bodybuilding legend
• Laree Draper – fitness guru and publisher of books and dvds
• Gray Cook – Physical therapist, a Board-Certified Orthopedic Clinical Specialist, a Strength & Conditioning Coach, a USWLF Weightlifting Coach and one of the developers of the Functional Movement Screen
• Lee Burton – PhD., an athletic trainer and one of the creators of the Functional Movement Screen

What is Movement Lectures?

Movement Lectures is a growing compilation of podcasts by some of the best, most knowledgeable health, fitness, rehab and training professionals in the world.  Here is a sample of the variety of topics covered:

• KEITH NORRIS: A PALEO DISCUSSION
• STACY BARROWS: FOAM ROLLER METHODS FOR POSTURE
• ERIC BEARD: ANATOMY OF SHOULDER IMPINGEMENT
• ROBERT YANG: WHOLE GRAINS, NOTHING WHOLESOME

Shoulder Information available everyday

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Post tags: fitness, shoulder information, tips

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Middle Delts and Shoulder Development

Every upper body exercise incorporates the anterior, posterior and middle delts to some degree .. either as a prime mover or as a stabilizer.  As a result, the shoulder muscles get trained (and overtrained) every time you do upper body lifts.  Because of this, I alternate my chest and shoulder workouts.  My typical breakdown looks like this

• day 1 – chest
• day 2 – back
• day 3 – legs
• day 4 – rest
• day 5 – shoulder
• day 6 – back
• day 7 – legs
• day 8 – rest

This gives my shoulders a rest from direct exercise, which seems to help me recover quicker and has cut down on the number of shoulder injuries.

Middle Delt Exercises:  Who does ‘em?

Most people don’t realize how much we indirectly workout our shoulder muscles.  Think about it…

• bench press – activates your anterior deltoids
• push up – activates your anterior deltoids
• any form of rowing – activates your posterior deltoids

The list is almost endless.  But what about your middle delts ( middle deltoids)?  That middle part of your shoulder that gives you width and is the extreme point of the classic “V” shape, that so many of us desire.  Where are your middle delts?

Typically, we’ll throw in a few sets of lateral raises at the end of our workout and call it a day.  Several years ago, I began to notice that i just didn’t feel comfortable doing lateral raises.  I had gotten to the point where I was using heavier dumbbells and swinging or rocking the weight up.  Instead of using my middle delts to do the exercise properly.

So, I started doing 4 Point Lateral Raises.  Here’s my video:

Click here to view the embedded video.

These work great for stimulating the middle delts and you’ll have to work very hard to keep from speeding up on the last few reps because of the pain.  Here are some pointers:

• the form is strict and controlled
• lean forward at the waist 15 -30 degrees…this is important.  If you sit in a normal upright position, then most of the work will be done by the anterior delts.
• bend your arms slightly .. 10 -15  degrees
• raise (adduct) your arms to shoulder height for a count of 1
• bring your hands together in front of your eyes and hold for a count of 1
• return your hands to the previous postion and hold for a count of 1
• lower hands to your sides
• repeat for 10 reps

Your middle delts contribute to the classic V shape … what your you doing to develop yours?

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Post tags: middle delts, shoulder development, shoulder exercises, shoulder strength

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What do you think of when you hear the phrase ” shoulder mobility ” ?  For me, it’s about having a full range of motion in my shoulder joint.

• Can you reach overhead?  shoulder flexion
• Can you lift your arms to the side?  shoulder abduction
• Can you rotate your shoulder internally and externally?

Please visit this link to see these and many more of the shoulder movements ( shoulder articulations ) that define “good” shoulder mobility.

Having good shoulder mobility also depends on having good thoracic spine mobility.  That’s right…if you don’t have good thoracic spine mobility, then your shoulder mobility will be limited.

3 Exercises for Better Shoulder Mobility / Thoracic Mobility

So what can you do to improve both your thoracic mobility and shoulder mobility?  Watch this video from Leaf Lifestyle … and then give these shoulder / thoracic spine mobility exercises a try.

Click here to view the embedded video.

The Latest Shoulder Information From Our Facebook Page

Thanks to everyone who visits and contributes to our Facebook Page – 995 members and growing  Stop by and see why.  Here’s the latest cool shoulder stuff we’ve shared:

Shoulder Shocker – Joe DeFranco

Shoulder Force Couples – How do They Function – Sports Medicine Research

Smurfette shoulder theraband rehab – video

Graston Technique and Chiropractic helps Back pain and Shoulder pain-Dr. Russ Jepson DC - video

Exercise You Need to Do: Scap Push-up Into Yoga Push-Up – Matt Siniscalchi

Taking Care of Your Pitching Arm –  David Lasnier Sports Training

The FastArm Pitching Aid

From “weakness” to “respect” for the Shoulder Joint – Jen Mark

Shoulder Tool Perfect for Home Based Rehab – Chris Melton

Shoulder Internal Rotation – Part 1 – video ( Kelly Starrett )

…and we post new shoulder rehab / performance videos and information every day.

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Post tags: range of motion, shoulder exercises, shoulder mobility, thoracic mobility

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Shoulder Flexibility – Have you got “it” ?

Not sure?  Here’s how you can test your shoulder flexibility.

When we think of shoulder flexibilty, what we’re really referring to is how mobile our shoulder joint is … can it move throughout a full range of motion?  As children, we seem to be super mobile, but with time, repetitive use and injury … some of our shoulder mobility vanishes.

The “really BIG” question is:  Can we regain lost shoulder mobility?

For most of us, that thought never crosses our minds because any loss of shoulder mobility has occurred in small bits over time.  As these losses occur, we make adjustments and learn to live with it.  However, when we have a traumatic shoulder injury or take up a new sport / activity that challenges our shoulder we quickly realize our shoulder mobility “ain’t” what it used to be.

How to regain lost shoulder mobility

First things first…do the test above ( or try this shoulder flexibility test ) and find out how much shoulder mobility you have.  If you feel you need to increase your shoulder mobility, then search online to see what your options are.  Personally, I like to search YouTube for visual information … and you can find a ton of good information … ( along with some not-so-good stuff ).

I thought I had pretty good shoulder mobility until I saw Steve Cotter in this video:

Click here to view the embedded video.

Okay…I tried to do these shoulder stretches and found out I need to work on it.  But now I know … my shoulder mobility is not as good as it was.  But I’m working on it.

Stay up to date with your shoulder rehab and performance

Here’s some more great stuff shoulder information we’ve shared on our Facebook page:

Are Upright Rows Safe – Q&A – Lyle McDonald

The Top Ten Things You Don’t Know About Pain – Forward Thinking PT

Goniometer

Kettlebell Arm Bar for healthy shoulders – Nathan Donahue

A 7-Phase Approach to Protecting the Shoulders – John Izzo, NASM-CPT, PES

Mobile Shoulders Push Big Benches – Mike Hedlesky

SHOULDER STRETCH M – video

Shoulder External Rotation Stretch – video

Foundational Scapular Stability Program – video

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Post tags: shoulder exercises, shoulder flexibility, shoulder mobility, shoulder surgery

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How often have you wondered why you have shoulder pain?  What causes shoulder pain?  Is there anything you can do for your shoulder pain?  This video from PhysicalTherapy.TV will give you a place to start:

Click here to view the embedded video.

2 Steps to Deal With Your Shoulder Pain

1.  See a doctor or physical therapist…. let them find the “real” problem.  Is your shoulder pain being caused by a shoulder impingement?  Do you have shoulder tendinitis?  Could it be the dreaded rotator cuff tear?

2.  Develop a plan of treatment.  Do you need rotator cuff surgery?  Or can your shoulder pain be helped with physical therapy?

More Shoulder Pain / Treatment Information

Here is a list of the latest shoulder articles and videos we’ve posted on our Facebook page.  Please visit and join.

Shoulder Rotation – Video

Scapular Stretch for Shoulder Mobility – theRotater.com

Shoulder impingement syndrome – Video

causes of shoulder pain – Shoulder Arthritis and Rotator Cuff Tears

The Triceps and Implications for Shoulder Health – Train Out Pain

Breaking Down the Shoulder – Strong Girls Win

 Shoulder Flexibility for Golfers  - GolfersMD

We try to post 3 – 5 new shoulder articles and shoulder videos everyday to keep you up to date with the latest shoulder information.  Please stop by and join the Rotater community.

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Post tags: physical therapy, range of motion, rotator cuff, shoulder pain

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One of the great shoulder rehab devices available is the Dynasplint.  It has been around for a long time and is trusted by physical therapists, doctors and shoulder rehab patients.  The Dynasplint can be used during your shoulder rehab for everything from Adhesive Capsulitis to total shoulder replacement.

Here’s a video of Kevin Wilk, DPT .. one of the “rock stars” of the shoulder rehab / physical therapy world discussing why he uses the Dynasplint.  Kevin works very closely with Dr. James Andrews, who many believe to be one of the best shoulder surgeons in the world.

Shoulder Rehab and Performance Information You Missed

If you aren’t a member of the Rotater community on Facebook, then here are some of shoulder rehab and performance articles and videos you missed.

The Rotater and Customer Service - The Rotater

Cross Body, Shoulder, External Rotation – Video

PT-Supervised Exercises Trumps Home Rehab for Improved Shoulder Function Post-Surgery, Study Finds - PT Products

Strength Exercise of the Week: Prone External Rotation – Eric Cressey

Tips to ensure (hopefully) a successful outcome after surgery - Dr. David Geier Jr., M.D.

Baseball Strength and Conditioning Programs: How Much Rotator Cuff Work is Too Much? – Part 2 – Eric Cressey

How to Treat Shoulder Injuries When You Can’t Get to a Doctor – Video

The incredible unaging triathlete – Sweat Science

Rotator Cuff Tears – John Post, MD’s Blog

Platelet Rich Plasma (PRP) Injection Therapy: A Musculoskeletal Panacea? – Physical Therapy Sports and Wellness

If you want to stay up to date on cutting edge shoulder information, then join the Rotater community on Facebook or follow us on Twitter …. We’ll keep you informed with articles and videos to help your shoulder rehab and performance.

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Post tags: adhesive capsulitis, frozen shoulder, shoulder rehab, shoulder rehab information

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Knee replacements are common…very common.  In fact, I knew a woman who had both knee joints replaced about 15 years ago.  Did I mention she was 70 at the time?  That’s pretty incredible…so it’s no big deal to hear of someone having a knee replacement these days.  BUT, a shoulder replacement is a whole different story.  Although they are becoming more common, shoulder replacements have a long way to go before reaching knee replacement status.

Here’s a video that will give you a good overview of what you can expect:

Click here to view the embedded video.

Shoulder Replacement – How ?

• The “ball” end of your upper arm bone (humerus) is removed
• A metal ball is inserted to replace the removed part
• The shoulder socket is widened and a smooth pad is added to allow the metal ball to move freely

Why?  To Regain Shoulder Function and Quality of Life

Click here to view the embedded video.

Actual Shoulder Replacement Video

Click here to view the embedded video.

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Post tags: osteoarthritis, shoulder injury, shoulder mobility, shoulder pain, shoulder replacement

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