I know this one tip I got from Injury Specialist Rick Kaselj, MS is going to help your shoulder feel better in just minutes. It is called vertical hanging. If it sounds self-explanatory it’s because it is.
Here’s how to do it: Lift your arms straight overhead and take note of how your shoulders feel. Next hang on something like you’re a kid hanging from the monkey bars.
For example: If you are in the gym, go over to the pull up bar, grab the handles, and let yourself hang from them. If you are not able to bring your arms very high, bring them to a point as high as you can and then hang with partial weight.
It might feel a little weird and be a little uncomfortable but hang for 15 seconds with all of your body weight off the ground or partial weight off the ground.. Now step away from the bar and lift your arms overhead. Do you have more movement? Do your shoulders feel a little loser?
For most people it will be Yes-Yes.
Here’s why: Over time gravity pulls on our arm. With our arms weighing about 10 lbs, the slow pulling starts to reshape the shoulder into a painful joint by shortening the ligaments in the shoulder. With the vertical hanging, we are stretching the ligaments in the shoulder in order to reshape the shoulder back into a pain-free shoulder.
Isn’t this tip from Rick’s Fix My Shoulder Pain utilizing the SR3 Method cool? I do this before my workouts while I am priming up my body for my workout. Give it a try this weekend!
The SR3-Method is short for “Shoulder Reshaping 3-Part Method”. It was invented by Injury Specialist and Kinesiologist Rick Kaselj, MS who has over 16-years of hands on experience, and a masters degree in exercise science.
The “Traditional Shoulder Pain Model” involves endless cycles of appointments, investigations, stretching and strengthening.
Important: Neither Strengthening nor Stretching Will Help You Until The Shoulder Joint Has Been Reshaped Into a Pain Free Joint.
After having hundreds of Rick’s clients follow this model with minimal success, he needed to find a new model that breaks the traditional shoulder pain model and moves clients from painful shoulders to pain-free shoulders.
This led to the creation of the SR3 Method which is based on one key concept: Reshaping your shoulder from a painful shoulder joint to a pain-free shoulder joint.
I know it sounds amazing but let me show you how you can do this for yourself and have your painful shoulder move into a pain free shoulder.
The first part of the SR3 method involves using the concept of alignment. In order to begin reshaping your shoulder you need to make sure your shoulder joint is in ideal centration – the best possible position. The SR3 method will show you how to do this.
The second part of the SR3 method is improving tissue quality. With ongoing pain and injuries the tissues change over time. This leads to the shoulder reshaping into a painful shoulder joint. This could cause dysfunction, less movement, poor circulation, less malleable muscles, stiffness around the shoulder joint and tight ligaments.
This all ends up affecting the positioning of the shoulder blade, leading to the shoulder blade changing its tilt. This biting tilt leads to the most common shoulder injury – a rotator cuff injury. The SR3 method will show you how to reposition this tilt and experience a pain free shoulder.
Activation is turning on the right muscle in the shoulder to decrease the stress on the rotator cuff, provide stability to the shoulder joint and allow you to layer on strength to your shoulders.
Finally, and something that is often overlooked, is the concept of endurance when it comes to a shoulder pain relieving program. The reality is your shoulder muscles to be able to work for a long period of time in order to prevent the shoulder joint into reshaping into a painful shoulder joint again. By focusing on endurance you can ensure the shoulder joint muscles will hold the shoulder joint in a pain-free position after shoulder reshaping has occurred.
=========END OF ARTICLE=========
Stay tuned for tomorrow’s update. You’ll want to keep an eye on your email because we are going to show you exactly what’s included with the Fix My Shoulder Pain system and tell you how you can win a free copy!
Get back to training hard,
Mike Westerdal
CriticalBench.com
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Quiz: Are You At Risk For An Injury?
Video Series:5 Worst Exercises for Your Shoulders & How to Fix Them
Update 1: The Traditional Shoulder Pain Cycle (article)
Bryan,
I have not had anyone with that specific injury use it but is is a clavicle issue and if we can change the position of your shoulder joint and shoulder blade it will help you.
This is what Fix My Shoulder Pain does.
Rick Kaselj of Fix My Shoulder Pain
.
You’re right! It does have better movement after this stretch. Great stuff!
Mike,
Happy to help.
Rick Kaselj of Fix My Shoulder Pain
.
Hey thanks for the advice!!! I’m going to share what I learned with an old friend who has a rotator cuff injury from years ago. thanks again and May God Bless You!!!!
Jackie,
Thank you.
Rick Kaselj of Fix My Shoulder Pain
.
my shoulders are always sore.
I typically do one arm, at a time, overhead press with a DB.
Start super light for high reps 12- 15
slowly build up about 10 lbs at a time to about 5 – 7 reps
Maybe 5 – 7 sets max
and that’s all
I dislocated my shoulder years ago and it acts up occasionally
even benchpressing is difficult unless I tuck my elbows way close to my body.
Rich,
You are doing the right thing by priming up your muscles.
Tucking in your elbows in is a good thing.
This will also help.
How to Bench Press Shoulder Pain-free – http://www.youtube.com/watch?v=fHjxu3e5qYY&feature=share&list=UU5efErrEnb4krh7dwJdj3RA
.
Hey Guys. I used the tips from the 5 videos and I noticed a great reduction in the pain in my shoulders when doing dumbbell shoulder presses. I also stopped doing dips as well.
Thanks for the great tips. I’ll try out the hanging before my next workout.
That’s great to hear, glad to help. Mike
Darren,
Glad we could help.
Rick Kaselj of Fix My Shoulder Pain
.
deberas poner en idioma español tus ofrecimientos ya que de lo contrario wes inutil que me sigas enviando mensajes que no se entienden
Mario,
Thanks for the feedback.
Rick Kaselj of Fix My Shoulder Pain
.
Hi Mike. This is just what I have looking for. Im a disable powerlifting and
for 18 months I have not been able to train or compete. Its really making me angry.
I have spent thousands of $ trying to get back to pain free. If this works I will be
Forever greatful. Thanks for a great website. Keep it up. Train hard lift heavy!
Leigh Skinner
This system was designed with YOU in mind. It’s a tough challenge you’re facing but you’ll become a stronger person for having been through it. Mike
Leigh,
I know when you see the program, it will be different than anything you have done and it will help you out.
Rick Kaselj of Fix My Shoulder Pain
.
This was excellent. It gave immediate relief.
Huston,
So glad to help.
Rick Kaselj of Fix My Shoulder Pain
.
After 5 weeks of your Bench Press system i have improved my press from 100 kg to 120 kg
well on the way to 150 kg
Thank you for all your tips,most i have found very usefull
I look forward to your next E-mail
Wozz
That’s what I’m talking about…hollah!
Thanks, very interesting information. A very simple fix that really feels to work
Great
Neil
Neil,
Thank Neil, share it.
Rick Kaselj of Fix My Shoulder Pain
.
Hi! My name is George.The English is my second language,but I hope You understand me. I had a serious
rotator cuff surgery on January 3 in this year. I am 59 years old and I was activ in my whole life. I usually
swim everyday and go to the gym,but I have a little fear because of my surgery. I do squats/max 135 lbs,
bent over rows 95 lbs,incline bench press max 115 lbs, flat bench 95 lbs,but I would like to know what kind of
strength exercises good for me.
Thank You,excuse me my spelling mistakes! Have a nice weekend!
George Sabo
George,
Excellent hear.
This program will help you out.
Rick Kaselj of Fix My Shoulder Pain
.
As a powerlifter and bodybuilder for 27 years, I have a lot of injuries,particulary in my shoulders. Rigth now I have a biceps tendon rupture, where it ataches to the shoulder. I think the information you provide is very helpful, and I am going to use them with all my clients, as I dont want they do the same mistakes I did in the past.
Hello from Chihuahua, Mex.
Thanks Mauricio.
Rick Kaselj of Fix My Shoulder Pain
.
Thanks for the tip re hanging from a bar for 15 sec. Will add this to shoulder dislocations and bent-over rows for my shoulder health. Look forward to more updates.
Dan,
Glad to help.
I do this before all of my workouts.
Rick Kaselj of Fix My Shoulder Pain
.
shoulder therapy
hi, this is really good i tried and i happy with this streatch……. my left deltioids is having pain from past 4 years..when ever i do workouts for chest and shoulder the pain occurs can u pls give me some suggestion to get out of this pain ,,,,,,,,,,,,,Harish
Harish,
Glad it worked for you.
Try this out:
How to Bench Press Shoulder Pain-free – http://www.youtube.com/watch?v=fHjxu3e5qYY&feature=share&list=UU5efErrEnb4krh7dwJdj3RA
15-second to a Pain-free Shoulder – http://youtu.be/GYgDVnC1aKQ
How to do Push-ups Pain-free – http://youtu.be/176v8G_vraA
Do This Next Time You Do Push-ups – http://youtu.be/wf_5jHD3rDk
Secret Stretch to Alleviate Shoulder Pain – http://youtu.be/Gnk-YKBnnGM?hd=1
What is the SR3 Method – http://youtu.be/LQz0qbZlWEk
Rick Kaselj of Fix My Shoulder Pain
Had my right rotator cuff repaired almost two years ago. Still is weak and painful, now the left hurts all the time. Almost impossible to lift the way I have for more than 30 years. Cannot wait to find out more to see if it will help and get back to working hard.
Tom,
Yes, Fix My Shoulder Pain will help you.
Rick Kaselj of Fix My Shoulder Pain
DO YOU KNOW OF ANYONE THAT CAN HELP ME HEAL THE CHRONIC DIABILING PAIN I HAVE IN MY HIP FLEXSORS
THANK YOU
Danny,
I can.
Check out my blog – http://exercisesforinjuries.com/
I did a post or two on it.
http://exercisesforinjuries.com/
.
Gimme more!
Peter, thanks.
It is on the way.
Rick Kaselj of Fix My Shoulder Pain
.
I’ve been suffering from a frozen shoulder and tendonitis for 7 months now. I’ve been told the frozen shoulder needs moist warmth and stretching; the tendonitis needs cold and rest. Riiiight … no problem. I’ve been doing physical therapy stretching exercises for 4 months but haven’t seen any improvement after the first week. I can’t sleep at night because it just aches no matter what position I get in. I am thoroughly miserable. I tried this hanging exercise but can’t get very far because I can’t lift my arm fully. Will this program help me?
Jan,
Yes, the program will help.
If you can not do a full hand, you do a partial.
Stretch and heat is not enough for frozen shoulder, that is what the research shows.
You need to work on your shoulder blade muscles.
Rick Kaselj of Fix My Shoulder Pain
I love those 3 steps. As a DPT student and a strength coach I’m always looking for different ways to look at and treat the shoulder. This is quality stuff!
Thanks Nick.
Rick Kaselj of Fix My Shoulder Pain
.
Great tip! It works 100%! GBY!
Phil,
You are welcome.
Rick Kaselj of Fix My Shoulder Pain
.
I’ve been doing this as part of my post workout stretching, never thought about doing it before
Art,
Try it out.
Let me know how it goes.
Rick Kaselj of Fix My Shoulder Pain
.
I’ve been through physical therapy several times for my shoulder pain. Now I always warm up my shoulders with the simple PT exercises I’ve learned. And I stretch out my shoulders like you recommend and it feels soooo good on both my shoulders and my back. I also swear by my Total Gym–so good for the shoulders and the entire upper body. Then I mix in some free weights with all of that and I haven’t needed PT on my shoulders for years. They are pain free, more shapely and stronger than ever!
Barb,
Excellent to hear.
Way to go.
Rick Kaselj of Fix My Shoulder Pain
I hang for 100 seconds after each workout and still have shoulder pain.
Keith,
Try 3 reps of 15 seconds before your workout.
Plus look at your technique and work on you shoulder blade muscles.
No worries, Lois.
Rick Kaselj of Fix My Shoulder Pain
.
The last comment on my previous post (that obviously was not approved) was unfair and mean-spirited, and I apologize. I only wish for less marketing hype and more precise, scientific explanations. Nevertheless, I’m sure there is good information in your program that can help people.
Hey Randy, we’re trying to find a balance here for the meatheads (like me) and the academics (like Rick). Thanks.
Thanks for the stretch tip. Better ROM
No worries, Lois.
Rick Kaselj of Fix My Shoulder Pain
.
Sorry about the Lois reference.
I was half way through a different reply.
Rick Kaselj of Fix My Shoulder Pain
interesting
Maris,
Give it a go and let me know how it is.
Rick Kaselj of Fix My Shoulder Pain
EXCELLENT INFO. THANKS A BUNCH.
Tony,
Thanks.
Rick Kaselj of Fix My Shoulder Pain
I am a yoga teacher and I have bursitis in my right shoulder due to performing crocodile (lowering phase of push-up) repetitively. I’ve had no tear in my rotator cuff. Should bursitis be rehabilitated in the same way as a rotator cuff tear?
I snapped my rotator cuff at my right shoulder many years ago. Needless to say, I suffer from reduced locomotion, and pain in an agrevated joint. Any thoughts about excersise for relief?
Reading this made my day because when I trained over the years I instinctively felt the need to go and hang from a chinup bar several times durning my work outs feels darn good when your already there knock wood
very interesting your article
Excellent technique! Short, easy, and simple, yet can produce big positive results. That’s what I’m talking about 🙂
Looking forward to the training.
Alex
great work Rick, have you any suggestions for wrist pain? I just started working out this year and thanks to you
I’m getting my shoulder pain under control, now I have noticed wrist pain from too heavy dumbell exercises, Please help! _ Ron
Hi Rick
I have problem with left AC joint for maybe 2 years.The pain is coming back every now and then.I was told the problrm was with rounded shoulders.I fixed that but there is still pain.
Another problem is when I lift left arm and try to extend overhead,the range of motion is very bad and I feel pain.
It was caused by training jujitsu- kimura drills.I had my arm behind the back and it was lifted for a lock and get injured.
I was given rubber band exercises and stretching against door frame but it doesnt work.
What do you suggest?
Thanks Kristof
Rick:
I’m a 57 year old life-time athlete with 2 bad shoulders- left was completed reconstructed in 1972 from a motorcycle accident and the right was torn rotator cuff. Left shoulder has given me a life-time of pain.
Interested in getting more of look at what you’ve got.
Rich
As i recently (last week) injured my shoulder (second time in last 8 months), I’ve put my training on hold for some time to recover and get doctors appointment to check my shoulder.
This report came in great time for me to see that i won’t have to wait again for a few weeks to train again, but that i can train with different technique and in the same time fix my shoulder.
I tried vertical hanging tip and I could really feel the diference and less pain in my shoulder.
Cant wait for more tips form you to reshape my shoulder to pain free joint.
Thanks Rick!
Sounds like something that might work. Have had shoulder pain in right shoulder for several years which inhibits lifting ability. The hanging thing hurts my shoulder.
awesome
I am thinking of purchasing the Fix My Shoulder Pain program but would like to know if it is a program that can be used on someone with shoulder bursitis?
Does your program help someone with Distal Clavicular Osteolysis (Weight Lifters Shoulder)?