In this episode of Shoulder Guy TV, Luke gives some great shoulder workout tips to keep you training in the gym despite a shoulder niggle.

Check out these tips below:

00:20 - Learn how Luke overloaded his shoulder in the gym
00:55 - Learn how to make an adjustment to your training
01:05 - Safe Zone Shoulder Training Tips
01:30 - Get the Cuff working first
02:00 - Whole body movements are best
02:10 - Recovery means graduated tissue loading

**Watch how my daughter gets in on the act for a sneeky cameo right at the end

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Hi it’s Luke Van Every here, from TheShoulderGuy.com, and I’ve just returned back from the gym.

I wanted to give you I guess, a few pointers about myself and my gym program. Recently I was doing some heavy boxing, and I was pounding the heavy bag. I went a little bit overboard and I overloaded my shoulder, so my left shoulder here. Today … that was about … sorry, two weeks ago … so today I was in the gym, and I felt a niggle. I was doing some push press with a barbell overhead, and I felt that shoulder start to niggle. Actually, I think I felt it last night in my sleep.

(I’ve got my daughter here in front of me.)

I guess the message from today is just be aware of what is happening to you. Pay attention to shoulder niggles, and don’t let them become a nightmare. The other big tip is really, make an adjustment. Don’t keep going with your same program. If you feel that there is a niggle then you need to make an adjustment to your program straight away.

I’ll let you know what I did. I started to put my shoulders back in the safe zone, okay? I started to move my elbows forward of my body. I was doing a bench press today, so what I was doing was taking care of shoulders. I wasn’t going too deep into these deep positions. I wasn’t going back into those positions. I was actually going and keeping my shoulders in a safe zone, so I could protect them while I was doing my workout.

The other thing that I did which is very important for you to take note of, is actually before I went into my workout I pre-activated my rotator cuff. I did some rotational exercises. I got down on the ground and I started to pre-activate my rotator cuff into internal rotation, but especially into external rotation. I got my shoulders ready for the workout, and that’s what I did to help safeguard my shoulders today.

Now, the other important thing I did was include my lower body in the workout and try to integrate both my upper and lower body in the things that I was doing today. I too am human. I’ve got a shoulder niggle right now, but I’m protecting it, and I’m doing something about it.

Loading that whole tissue (correctly) is the way to go. It’s the way to solve the problem, but you’ve got to be very careful about how you go ahead and how you load it. I’m going to check my 24-hour response tomorrow to see how I pull-up, and then if I’m okay then I can continue with the current dosage and the current weights that I was using today. I don't want to push things. I don’t want to overload that tendon once more, but I need to gently load it, and gradually build myself back up to where I was before, while safeguarding my shoulders using a concept that I call “The Safe Zone.”

Okay, that’s today’s news tip. I’m Luke. I’m the Shoulder Guy, and this has been another episode of Shoulder Guy TV. Bye for now. See you soon.

 

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