STOP Shoulder Pain By Doing These...

Shoulder impingement, suffering from not shooting your bow enough because this hurts, this hurts, worried about being on the sidelines for elk season. We got you. Welcome to Elk Shape. Brought in a subject matter expert. This is Ben Mordell. He's my personal physical therapist and he's a big strong bow hunter. How many pounds you pull back? 86 apparently. 86 pounds, 32 inch draw length, 550 grain arrow, but that's not what we're here to talk about today. We're here to talk about you. He's got four movements to help prevent injury and get that shoulder back on track. You're not going to want to miss this video. This could possibly make you a better bow hunter and have a longer career. Here we go. First one I want to do is this one's kind of like my secret weapon. So it does a really good job of knocking down just that anterior shoulder pain. So don't think of it as a strengthening exercise. Think of it more as a, as a stretch. So we're going to use this repeated motion of shoulder extension. Now what I don't want to see is that arm flare out or that shoulder dump forward. We're trying to keep that nice upright chest using momentum to get that thing backwards. And I'm looking for that 90 degrees of extension. Now, a lot of guys that are going to be kind of maybe tight in the chest are not going to get back there nearly as far. So we're trying to work that motion. So let's try that one, Josh. Okay. And again, I don't care how high that dumbbell is coming. All I care about is how far we're getting that thing backwards. If this one hurts a little bit, I am okay with a touch of pain with it. As long as it doesn't make it feel worse after you're done doing it, if it's the same or better, I'd keep kind of hammer on this one. Is that okay? Yep. That looks great. And you're looking for like that 15 to kind of 20 ish rep range. So for this next one, just to work on some of that kind of shoulder stability. So we just opened up that shoulder a little bit. Now I want to kind of reinforce some of that, that motion that we just got, and we're looking for just that good shoulder blade. It's kind of So we're pulling these shoulder blades back and we're going to pull into an eight position. I want palms down, reset shoulder blades, back palms down in this T position. Now, if it doesn't hurt and it feels okay, I want to do same thing, but we're pulling back and we're gonna go into a Y thumbs up, back down. Gotcha. Let's try those. Now, again, if that Y position hurts, don't force feed it. Okay. Can you really squeeze and strong palms down? Good. Hold there for a one to two count back. Reset shoulder blades back. Perfect. Now see, we got that little asymmetry here. Yep. I want to talk that thing down. Perfect. Right there. Good. Okay. Reset thumbs up on that one. Go again. Shoulder blades. Good. And I'd kind of run through this six to eight times, two to three sets. He's got five pounds here. If you're super strong and you can do tens or twelves, go for it. This one is kind of a modified doorway stretch. And I really like this one because again, it can kind of open up that chest. And when we're drawing that bow back, bow back, we need to be able to get open up in the front. I'm going to get that external rotation. So we don't feel like we're stuck here. We can really get that big, tall, open chest. So we're gonna get that elbow locked in here. I kind of like that 90, 90 position and we're going to use, I'm going to raise it up a little. You're going to step through with that same side leg, step back, step back. Now what I don't want is I don't want a ton of like torso rotation. I'm trying to keep my chest pointed straight ahead when I'm getting that stretch on that pec anterior shoulder. Okay. Got it. And I like the J hook in there because it kind of keeps that elbow in a good position. You don't have to use the J hook, but it is kind of nice. Good. Keeping that torso nice and level. And he's sitting in there for one to two seconds. If you want to hold that position longer, cause it feels good. Go for it. Now, after you hit 10 to 12 of these, go back into that position, step through. Now I want you to pretend to try to lift that hand off, off mat, pushing my hand right there. Good. So now we're reinforcing this position. So we just opened that chest up. Now we're forcing that rotator cuff to fire in this kind of new range of motion. That's great. Nice. Yeah, that feels really good. And again, for you, I don't want that shoulder kind of creeping up by that ear. Especially if that shoulder hurts, you're going to have that compensation where you want to just kind of get a little bit of that like upper trap compensation where we just get that shoulder blade up a little bit. Yeah. We're trying to fight that position. We're trying to get it tucked back down. I felt it as soon as you touched it. I could feel me raising the shoulder up there. And again, when you're doing that kind of ATY, you're like, you just want to fight that thing up. Good. So this one I stole from Kelly Strett. He's kind of one of my mentors. And so everyone's kind of done this external rotation. So I call it, we got two different positionings for like this shoulder. I got a short lever position, which is going to be that external rotation, the sideline, external rotation. Everyone's done the little band doing this, but we also have this long lever position where all of a sudden that angle of pull is way longer and we can get way more torque through that system. So what I like is we got this band hooked up to the rig, make sure that these J hooks or whatever you're using aren't kind of sliding in, but then you're going to dump that hand and get this big internal rotation. And then I'm going to take that shoulder and I'm going to turn and rotate, make sure that band is going over the top of those knuckles. So it's not going fingers and sliding off, but we're getting that big rotation. And then again, we're getting that external rotation torque through that shoulder, which is the same as this positioning, but just as it's just a way tougher position than, than this. And then you can add some more different motion to it, or we can get locked in and then we can force that rotator cuff to fire. As we're getting that shoulder blade to move, we can even come from the side position with it, or even like an overhead position. Let's say we're, it hurts to do some shoulder overhead press and we want to work on control and stability there. We can rotate and then we can press through that or just shoulder blade motion there. This one use a pretty small band because it can be definitely puts some force through this. So just, yep. Let's just start there, but I want to get that shoulder blade kind of tucked in just to start with. There we go. Yep. Rotating it in, get a bigger motion, let that thing dump in. There we go. Okay. All the way over. Yep. Again, as long as it doesn't hurt, if it hurts to get way dunked in there, it doesn't hurt. Good. Do two more. And I want you to add that punch. Okay. So get it locked in and then punch that thing back and forth. So then we're getting that rotator cuff stability and we're disassociating that shoulder blade from the kind of the rest of our body. So instead of doing a punch like this, forcing that brain to kind of work on control with that motion. Got it. That's really good. Cool. Well, did we not disappoint? Were you not entertained? Guys, do those four movements. Adam, what, two, three times a week to your arsenal? Yeah. And whatever you feel is appropriate, but I would shoot for two for sure. Definitely including your warmup, your cool downs as well, but do something in the name of better elk hunting. If you love elk hunting, you found your channel. Separations in the preparation. We'll catch you on the next one.