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> I suspect part of my problem is shoulder mobility so I also do daily scapular work. I've had some great results with: - Kettlebell work. TGU/Halos/Arm bar a

> I suspect part of my problem is shoulder mobility so I also do daily scapular work. I've had some great results with: - Kettlebell work. TGU/Halos/Arm bar are all great exercises for shoulder health/strengt/mobility. - Dead hangs [1]. - Some light stick mobility exercises such as [2]. [1] https://www.t-nation.com/training/tip-two-surprising-exercises-for-shoulder-health https://www.t-nation.com/training/tip-two-surprising-exercis... [2] https://www.youtube.com/watch?v=dn1IBowxflw https://www.youtube.com/watch?v=dn1IBowxflw

mancerayder 6y ago
I was doing deadhangs but I also suffer from elbow pain from a mix of pullups (which I've since not done for a while) and squats. I think deadhangs are great for "decompressing" the spine, though. I was doing TGU for a while, I should get back into it. Part of it is pandemic-lack-of-space, and part of it is, overhead movements cen trigger the headaches.
- saurik 6y ago
  How did the squats hurt your elbow? :(
  - mancerayder 6y ago
    Doing a zillion pullups hurt my elbows. I think a mix of shoulder mobility limits and that caused the pain I get when I squat. This has gone down though despite my squat weight going up. When I squat I try to make more effort to squeeze my shoulders back and down and watch the angle of my arms. Also, holding a kettlebell upside down for 1 minute on each side above my head with elbow straight has greatly reduced my elbow pain.
mtalantikite 6y ago
When I started my yoga asana practice I ended up uncovering some shoulder dyskinesis I hadn’t been aware of from years and years of programming. That turned into a pretty bad shoulder injury that has on the plus side taught me a lot about my body. One thing I learned is that a lot of shoulder stuff comes from tightness of the pec minor, which now in retrospect is pretty obvious. Some things that I do that have really helped with shoulder stuff: 1) Shoulder dislocates with an aikido jo. Any rigid stick works, like a broom handle. 2) Camel pose (ustrasana), but coming into it a bit differently than is usually taught in yoga classes. Keep your knees hips width distance apart, with your toes tucked under (rather than pointed), and sit on your heels. Grab your heels with your fingers on the inside of your feet (if you were to open your hand your thumbs will be pointing directly backwards). Make sure you have good shoulder rotation here. Now lift your pelvis up while holding on to your feet, get your pelvis stacked over your knees, and think about lifting your chest to the sky. Send your breath into your upper chest for 5-7 breaths and then come out the way you came in. This really opened my pec minor. 3) Gomukhasana with arms clasped behind your back. Use a strap if you can’t get the bind (it might take a while for this rotation to open). 4) Pull-ups. Lots of pull ups. Started with dead hangs, then would do 50% of max 6x times per day 3-4 days a week. Would retest max every 3 weeks. Got myself to about 15 per set before I decided I didn’t need to do that many pull ups. 5) cat cow with wrists flipped, fingers pointed backwards. Really focusing on the shoulder rotation and getting straight arm scapular engagement. 6) Infraspinatus strengthening a few times per week with light weight. Exercises were described in this article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3655748/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3655748/ 7) Lots of side planks (vasisthasana). Be careful with this one, it can do a lot of harm if you go too hard with it before you’re ready. 8) Not for shoulder per-se, but what really strengthened my neck muscles over the years has been practicing headstand the way it’s taught in ashtanga vinyasa yoga. (Sirsasana -> urdhva dandasana -> sirsasana -> childs pose). During quarantine I started supplementing my regular yoga asana practice with Dylan Werner’s True Strength series and I highly recommend it if people are wanting an incremental body weight training series. Lots of mobility work in there too.
- prox 6y ago
  I’d like to add one thing that is often overlooked and that is simply walking. It can help sort out a lot of problems by moving all joints in rhythmic manner.
  - namaemuta 6y ago
    Something really difficult to do nowadays with the COVID lockdowns...
    - prox 6y ago
      I hope you can still walk outside alone with distancing!
      - mancerayder 6y ago
        Some countries have curfews where you have to be indoors before 6pm or 8pm, in some cases it's 1pm (Portugal last weekend).
- rsync 6y ago
  "Shoulder dislocates with an aikido jo. Any rigid stick works, like a broom handle." Can you elaborate ? I believe you are saying you intentionally dislocate your shoulder but I am skeptical that that is actually a thing ... I think maybe you mean you are adjusting, or popping, your shoulder ? Genuinely curious ...
  - kasperni 6y ago
    You don't actually dislocate your shoulder. It is just a drill: https://www.youtube.com/watch?v=02HdChcpyBs https://www.youtube.com/watch?v=02HdChcpyBs
  - mtalantikite 6y ago
    Yeah, as kasperni mentioned, it’s just a drill. Please don’t dislocate your shoulder on purpose! The method I use is the second variation in this video: https://youtu.be/vP8YmmRMz6I https://youtu.be/vP8YmmRMz6I You can vary the intensity of it by your hand positioning on the stick — start pretty wide at first and eventually reduce the width between your hands over time. Be careful with it and take your time, opening your shoulders takes a while (years).
solinent 6y ago
Another in addition to these excellent suggestions would be scapular pullups and scapular pushups.

mancerayder 6y ago

I was doing deadhangs but I also suffer from elbow pain from a mix of pullups (which I've since not done for a while) and squats. I think deadhangs are great for "decompressing" the spine, though. I was doing TGU for a while, I should get back into it. Part of it is pandemic-lack-of-space, and part of it is, overhead movements cen trigger the headaches.

saurik 6y ago
How did the squats hurt your elbow? :(
- mancerayder 6y ago
  Doing a zillion pullups hurt my elbows. I think a mix of shoulder mobility limits and that caused the pain I get when I squat. This has gone down though despite my squat weight going up. When I squat I try to make more effort to squeeze my shoulders back and down and watch the angle of my arms. Also, holding a kettlebell upside down for 1 minute on each side above my head with elbow straight has greatly reduced my elbow pain.

mtalantikite 6y ago

When I started my yoga asana practice I ended up uncovering some shoulder dyskinesis I hadn’t been aware of from years and years of programming. That turned into a pretty bad shoulder injury that has on the plus side taught me a lot about my body. One thing I learned is that a lot of shoulder stuff comes from tightness of the pec minor, which now in retrospect is pretty obvious. Some things that I do that have really helped with shoulder stuff: 1) Shoulder dislocates with an aikido jo. Any rigid stick works, like a broom handle. 2) Camel pose (ustrasana), but coming into it a bit differently than is usually taught in yoga classes. Keep your knees hips width distance apart, with your toes tucked under (rather than pointed), and sit on your heels. Grab your heels with your fingers on the inside of your feet (if you were to open your hand your thumbs will be pointing directly backwards). Make sure you have good shoulder rotation here. Now lift your pelvis up while holding on to your feet, get your pelvis stacked over your knees, and think about lifting your chest to the sky. Send your breath into your upper chest for 5-7 breaths and then come out the way you came in. This really opened my pec minor. 3) Gomukhasana with arms clasped behind your back. Use a strap if you can’t get the bind (it might take a while for this rotation to open). 4) Pull-ups. Lots of pull ups. Started with dead hangs, then would do 50% of max 6x times per day 3-4 days a week. Would retest max every 3 weeks. Got myself to about 15 per set before I decided I didn’t need to do that many pull ups. 5) cat cow with wrists flipped, fingers pointed backwards. Really focusing on the shoulder rotation and getting straight arm scapular engagement. 6) Infraspinatus strengthening a few times per week with light weight. Exercises were described in this article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3655748/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3655748/ 7) Lots of side planks (vasisthasana). Be careful with this one, it can do a lot of harm if you go too hard with it before you’re ready. 8) Not for shoulder per-se, but what really strengthened my neck muscles over the years has been practicing headstand the way it’s taught in ashtanga vinyasa yoga. (Sirsasana -> urdhva dandasana -> sirsasana -> childs pose). During quarantine I started supplementing my regular yoga asana practice with Dylan Werner’s True Strength series and I highly recommend it if people are wanting an incremental body weight training series. Lots of mobility work in there too.

prox 6y ago
I’d like to add one thing that is often overlooked and that is simply walking. It can help sort out a lot of problems by moving all joints in rhythmic manner.
- namaemuta 6y ago
  Something really difficult to do nowadays with the COVID lockdowns...
  - prox 6y ago
    I hope you can still walk outside alone with distancing!
    - mancerayder 6y ago
      Some countries have curfews where you have to be indoors before 6pm or 8pm, in some cases it's 1pm (Portugal last weekend).
rsync 6y ago
"Shoulder dislocates with an aikido jo. Any rigid stick works, like a broom handle." Can you elaborate ? I believe you are saying you intentionally dislocate your shoulder but I am skeptical that that is actually a thing ... I think maybe you mean you are adjusting, or popping, your shoulder ? Genuinely curious ...
- kasperni 6y ago
  You don't actually dislocate your shoulder. It is just a drill: https://www.youtube.com/watch?v=02HdChcpyBs https://www.youtube.com/watch?v=02HdChcpyBs
- mtalantikite 6y ago
  Yeah, as kasperni mentioned, it’s just a drill. Please don’t dislocate your shoulder on purpose! The method I use is the second variation in this video: https://youtu.be/vP8YmmRMz6I https://youtu.be/vP8YmmRMz6I You can vary the intensity of it by your hand positioning on the stick — start pretty wide at first and eventually reduce the width between your hands over time. Be careful with it and take your time, opening your shoulders takes a while (years).

solinent 6y ago

Another in addition to these excellent suggestions would be scapular pullups and scapular pushups.