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Post tags: adhesive capsulitis, frozen shoulder, physical therapy, rotator cuff, shoulder exercises, shoulder mobility, shoulder rehab

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Do you remember your first shoulder exercise?  Was it the military press?  Dips? …maybe it was pushups?  Nope, it wasn’t any of those shoulder exercises.  The first thing you did to increase the strength and mobility of your shoulder was learning to crawl.  That’s right – crawling was your first shoulder exercise.

Pushing up on our hands gave us our first opportunity to see more of our world…then by placing weight on our shoulder joints and moving our arms, we began to move to all these new, great things we saw.  Your shoulders were your first weight-bearing joint.

Your First Shoulder Exercise

Crawling for Shoulder Mobility

Crawling is a great way to increase your shoulder mobility in a safe and controlled manner.

• YOU control the amount of weight placed on your affected shoulder joint….from very little by using your knees and other shoulder as support to more by leaning on the affected shoulder.
• YOU can gain mobility just by getting down on all fours and rocking back and forth, side to side, round and round or any variation of these movements.
• YOU can increase your shoulder range of motion and strength by beginning to crawl.
• YOU can reach farther for more mobility or you can reach only a little for more control and stability.

Downhill Crawl for More Resistance

More Cool Shoulder Information

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Post tags: range of motion, self-stretch, shoulder exercises, shoulder mobility, shoulder rehab

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As a follow-up to my previous post, Farm Boy Strong Shoulders, I thought I’d post this video on Sledge Hammer Swinging technique.  I’ve recently returned to a regular, regimented workout program with equipment I have here at my house.   Lots of free weights, plus some of the stuff you’d find on a farm.   For example:

• weighted cart – I don’t have a prowler, but I do have a big, heavy duty cart that I can load up with weights (or kids) and push around
• thick rope – I just found a thick rope (about 1.5 inch diameter) at a local antique store this week…the price was right and I can’t wait to use it (maybe later today)
• home made sandbag – simple tool, great results
• odd object stuff – 100 lb anvil (from my horse shoeing days), water bottles filled with sand, home made kettlebells, etc
• sledge hammer and tire

Shoulder Strength and More with Sledge Hammer Swings

The Sledge Hammer is a great tool that will work your butt off and create powerful shoulders!!  If you know of anyone who works (makes a living) with a sledge hammer, then you know what kind of results you can expect from regularly swinging a sledgehammer.

So, I went online to see how the fitness world uses a sledge hammer.  Lots of videos … lots of advice … lots of poor technique.  Plus, most are missing a very some very important points.  So, I created a this Sledge Hammer swinging video, demonstrating how I use one during my workouts.  There are 4 stages to the sledge hammer swing… and I think it’s important that you know what they are.

If you don’t want to read my explanation, here’s my sledgehammer swinging video … the explanation is below.  Warning, this is a 9 minute video.

Click here to view the embedded video.

Stage 1 – The Sledge Hammer Swing Setup

A lot of the videos I’ve seen online pay very little attention to how you should “address” the object you want to pound with your sledge hammer.  This is a big mistake!  Everything begins with the setup and here’s what you need to know:

• Your feet should be “square” to the object you intend to demolish ( in most cases, a tire of some sort )
• One hand should grasp the bottom of the handle
• Your other hand should be holding the weighted end of the sledge hammer
• You should be in a “linebacker” stance

Stage 2 – Loading Your Sledge Hammer

For explanation purposes, we’re going to assume that your left hand is nearest the empty end of the sledge hammer and your right hand is near the “working” end.

• Lift your left hand to a position nearly directly over your head.  Your left arm should be slightly bent ( 5 – 10 degrees )
• Move your right hand to a position above your right shoulder as if you were getting ready to toss a ball
• Your torso should be stretched and tight … slightly twisted and like your are reaching for something above you

Stage 3 – The Explosion

This is where is see a lot of people miss out on the great benefit of using the sledge hammer as a part of your workout.  In the videos I’ve seen, people seem to think this is a semi – aerobic activity.  IT’S NOT !!!  This is a sprint … a series of rhythmic explosions in which you are trying to move something – BY EXTREME FORCE.  I like to tell people to swing the sledge hammer with “bad intentions“.

• From your loaded position, begin the motion with the forceful hinging of your hips
• Powerfully contract your torso, lats and shoulders
• Allow your right had to slide down the handle to a position above your left hand
• Hit the tire with “all you have”

Stage 4 – The Rebound

At this point, your hammer will bounce slightly.

• Slide your right hand back up the handle to it’s original “setup” position
• Return to your “linebacker” position
• Repeat .. multiple times

When you’ve completed your set, reverse your hands a do the same number of reps from the other side.  If done correctly, you’ll be breathing like a “freight train” and ready to throw your sledge hammer down.  Good job!!  You’ve just completed your first set of sledge hammer swings.

More, More, More

Shoulder info is all we do.  Click here if you want more OR join our community on Facebook.Readers of this article also liked:

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Post tags: exercise, shoulder development, shoulder exercises, shoulder strength

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“How to Prevent Shoulder Injuries” – wow … that’s an ambitious title.  A better title would probably be – “How to Decrease the Likelihood of Having a Shoulder Injury”.

Here are a couple of videos from Jerry Shreck of VarietyTrainer.com along these lines.

Jerry is the Head Strength & Conditioning Coach and Fitness Facilities Coordinator at Bucknell University and has been featured in Men’s Health magazine.   This first video demonstrate three of the shoulder exercises he uses in his shoulder health program.

• Scapular retractions with a band
• Open can raises with a band
• Empty can raises with a band

Click here to view the embedded video.

In this second video, Jerry moves on to:

• high external rotation against band resistance
• external rotation crossovers.

Click here to view the embedded video.

Give these shoulder exercises a try and let us know what you think.

Sign up or join up and get more great shoulder information

Sign up to have our latest blog posts sent directly to your email inbox.  No spam, just articles like this one.  Or join our active community on Facebook.  Either way, you’ll find lots of great shoulder information.Readers of this article also liked:

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Post tags: external rotation, rotator cuff, shoulder exercises, shoulder injury, volleyball

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You have a son who is a great age-level pitcher … maybe the next Nolan Ryan or Marian0 Rivera.  You’ve got him on a strength program and you probably make sure he receives personal instruction from a very good personal baseball coach.  But, are you overlooking the obvious?  His natural throwing motion may be flawed … and you’ll never notice it.  In fact, most people will probably never notice his throwing errors.  WHY?  Because …

• Your eyes are too slow
• You don’t know what to look for
• If you do see a problem, you don’t know how to fix it

3P Sports – Identifying and Fixing Flaws in Pitching Mechanics

The answer is to let the professionals watch your son pitch … examine his mechanics and use their expertise to correct any flaws in his throwing mechanics.  What if you could get people like former major league General Manager, Jim Duquette or former major league pitching coach, Rick Peterson or the most well-known orthopedic surgeon – Dr. James Andrews, to take a look at your son’s throwing motion.  Sounds good … BUT that sounds expensive … very expensive.  Right?  Maybe not…watch this video and see for yourself.

Click here to view the embedded video.

The Answer – Biomedical Study of the Pitching Delivery

Dr. Andrews, Rick Peterson and Jim Duquette have created a business – 3P Sports – to help people like you and your son.  The formula is simple:

1. Biomedical Video Analysis – a scientific video analysis of a pitcher’s delivery by experts who know how to identify “red flags” or flaws that will limit pitching performance and may lead to shoulder and / or elbow injury.
2. Pitcher Specific Strength Training – a pre-season, in-season and post-season strength training program to increase pitching performance and help your son remain injury free.
3. MLB-Pitching Drills – learn and use the same training formula that elite, professional pitchers use
4. Performance Behavior Coaching – helping your son develop the work ethic and mental skills needed to perform at the highest level

3P Sports – an Affordable Pitching Program

Okay…sounds good, but can you afford it?  I wondered the same thing … it must cost thousands, right?  No!  Not only did it not cost thousands, it’s very affordable – less expensive than your cable or internet bill.  Incredibly, the cost is only $39.95 a month or $399 for and entire year!  Visit their product page and see for yourself.

Bottom Line – Does the 3P Pitching Program Work?

It all boils down to one thing – DOES THE 3P SPORTS PITCHING PROGRAM WORK?  It certainly has the backing of some pretty notable pitching experts – from professional pitchers to pitching coaches to orthopedic surgeons.  But what do the end users think?  Here are some testimonials from people using the 3P Pitching system.

Disclosure – I am not affiliated with 3P Sports in any way.  I was not compensated for this article.  Check out their program and let us know what you think.

Disclosure Part 2 – We have a great Facebook community

We have a great community of people who share shoulder rehab information and tips daily.  Why not stop by our Facebook page and see for yourself?Readers of this article also liked:

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Post tags: baseball, pitching, shoulder development, shoulder exercises, shoulder injury, softball, throwing

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Big, Strong Shoulders?  Get em Here

You say you want BIG shoulders, BUT just can’t afford a set of weights, benches, racks and everything else you might need.  A gym membership is out of the question…so what do you do if you want to build big, strong shoulders?  Simple solution is to go down to your local service station or tire dealer and ask him if he has any tires he’d like to get rid of.

I know…you’re asking yourself…”has Chris lost his mind”?  What do old tires have to do with shoulder workouts?  Here’s your answer:

Click here to view the embedded video.

FREE Tires for Your Shoulder Workout

My father has been in the auto repair business for 30 years…I can tell you for a fact, most places that do tire work will GIVE you all the old tires you want. Why? Because they have to pay to get rid of them. So visit your local service station or tire dealer and pick out some workout tires of various size and get busy building BIG, POWERFUL shoulders.

Do you want Big, Powerful Shoulder Information?

Okay, maybe it’s just regular-sized shoulder information.  BUT … there’s lots of it.  Join our Facebook page and get all kinds of shoulder information and videos.Readers of this article also liked:

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Post tags: shoulder development, shoulder exercises, shoulder strength

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A Brand New Twist on Y T A’s For Your Shoulder

You know em, you’ve seen em and you’ve probably done em.  Yeah, the basic Y T A’s ….and the fact is they are hard to beat for shoulder and scapula mobility.  Popular variations include:

• performing them while in a prone position on the floor
• bending at the waist while performing the movements
• doing them while laying on an exercise ball
• doing them while “face down” on an incline bench

But…I had never seen the variation demonstrated by Derrick Price and his brother, Jordan.  Basically, you are performing the Y T A’s while moving (stepping) as someone calls out the movements.  Give it a try and let me know what you think.

Click here to view the embedded video.

Shoulder Rehab & Performance – News Tip of the Day

If you have a child who is interested in working out ( training ) and you’ve heard all the rumors about how it’s not a good thing FOR children to do, then you definitely want to read – Resistance Training in Adolescents: Part One.

This is real evidence-based information that may shock you!  Get the facts!  And be sure to watch the video of the 4 year old weight-lifter…INCREDIBLE!!!

Free Shoulder Information Sent to You

Did you know that you don’t have to visit our website to see if we’ve posted any new shoulder information or videos?  That’s right … because if you sign up here, we’ll send you an email notification when we post something new.  No more checking to see and rechecking …yadda yadda yadda.  AND we promise to never SPAM you.Readers of this article also liked:

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Post tags: shoulder exercises, shoulder mobility, shoulder prehab, shoulder rehab

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What is Shoulder Prehab?

Prehab…some people love the term…some people hate it.

In short, it’s all about performing exercises designed to prevent injuries.  So, shoulder prehab is performing shoulder exercises t0 help you avoid shoulder injuries.  Some things to consider:

• doing shoulder prehab exercises doesn’t guarantee you won’t injure your shoulder
• there are many shoulder exercises and programs
• your shoulder program should target weak, tight muscles
• your shoulder prehab program should involve strengthening the muscles, stretching techniques and sport specific drills

Here are a couple of videos from the guys at Athletes Arena in Irmo, South Carolina.  Please note:

• little or no weight is used
• stretching of the thoracic spine is involved
• no special equipment…except an exercise ball, that you can get cheaply

Click here to view the embedded video.

More Advanced Shoulder Prehab Exercises

This is another video from the Athletes Arena and it does involve using some special equipment.  But you shouldn’t have any trouble locating a kettlebell, exercise tubing and a ball.

Click here to view the embedded video.

Here’s Your Shoulder Homework

1. Give these shoulder prehab exercises a try and let me know what you think.
2. Sign up to receive our shoulder updates via email.  Simple to do and you won’t have to keep checking for updates.

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Post tags: range of motion, rotator cuff, scapula, shoulder development, shoulder exercises, shoulder injury, shoulder prehab, shoulder stretching

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Shoulder Surgery Questions

Wouldn’t it be cool if there were a group of people who had the same questions and concerns that you have about your shoulder?  Well…..there is…on Facebook!  It’s called -

1.  Rotator Cuff Injury and Surgery Group

Here’s a link to Rotator cuff injury and surgery.  It’s a great place to:

• share your shoulder experience
• learn from people who are facing or going through shoulder surgery and shoulder rehab
• ask questions

2.  Simple Frozen Shoulder Exercises

Here’s a short video demonstrating a couple of simple ways you can exercise your frozen shoulder at home.  No equipment needed, other than a broom / mop handle and a wall.

Click here to view the embedded video.

Give em a try and let me know what you think.

3.  Two for One – Scapular Stability plus Rotator Cuff Exercise

Here’s one of the best  scapular stability and rotator cuff exercises you can do.

Click here to view the embedded video.

Bonus:  Another Facebook Page

There’s another Facebook page you should check out and it’s ours.  We post often and it’s all related to shoulder health and shoulder performance.  Did I mention … We give away FREE stuff?Readers of this article also liked:

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Post tags: adhesive capsulitis, frozen shoulder, physical therapy, rotator cuff, scapula, scapular stability, shoulder rehab

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Avoid Needless Shoulder Pain

More is not always better…especially when it comes to rowing exercises. Bill Hartman demonstrates correct rowing motion and explains why pulling too far is actually counterproductive to your shoulder health.  In my early days of pumping iron, everyone told me to pull as far as possible when performing rowing exercise …. one-arm rows, barbell rows, low cable rows.  Not good, here’s why.

Stop Creating Shoulder Problems:  When you pull too far…

• the humeral head protrudes forward resulting in shoulder irritation
• you can loosen the shoulder capsule
• you can aggravate or cause shoulder impingement
• you can overstretch the subscapularis

Click here to view the embedded video.

The Bottom line:

• too much motion can be bad
• use good rowing form
• don’t pull too deeply
• lead with the scapula

Keep up with the Latest Shoulder Research and Technology

Join our community on Facebook to learn the latest and greatest shoulder information.Readers of this article also liked:

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Post tags: scapula, shoulder exercises, shoulder impingement, shoulder mobility

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