Defeat Shoulder Pain once and for all, Get Stronger, and Build Muscle with this Simple 5-Step Process
Key Component #1: BREATHING
Optimal breathing is a perfect sequence of the diaphragm driving the movement, and the accessory muscles assisting the movement.
Key Component #2: CORE
The next key player in fixing your shoulder dysfunction is the CORE.
The core has two primary jobs, look great on the beach, and stabilize the center of your body.
IF the core doesn't do it's job (shame on you, lazy core), the neighboring muscles will try to take on it's job. You really don't want to piss off the neighbors.
In fact, if these neighboring muscles lend a hand with core stability work, they can't do their own jobs properly anymore, and they'll be overworked. So now your shoulder muscles are too busy being a core to hold the shoulder joints in the right position and move your shoulder around.
For this reason, it is important to properly activate your core. The Core gets weak, and lazy from lack of use. To properly activate the core, you need to focus on 3 key things.
- 1. Lateral Stability (the sides of your body)
- 2. Anterior Stability (front side of your body)
- 3. Rotational Stability (twisting, and preventing a twisting force)
Key Component #3: SPINE
Key Component #4: SCAPULA
The Scapula (shoulder blade) is a tricky devil. It can be hard to tell exactly what it needs without a proper evaluation. In my experience most folks have ZERO ability to move their shoulder blade without compensations from the elbow or neck.
Can you draw a circle with your shoulder blade?
How about with your arm completely straight?
How about from a push-up position?
Or hanging from a bar?
These movements are rarely done, but are necessary for strong, healthy, and flexible shoulders. This is especially true for the scapular muscles, which are NOT adequately strengthened with traditional weight training exercises.
If the shoulder blades don't work properly, they do not provide a solid foundation for the GH joint to move from--and you know how that story ends...
Key Component #5: GLENOHUMERAL JOINT
However, the SITE of the pain is RARELY the SOURCE of the pain.
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