Grinding Shoulders and What to Do About It | Trevor Bachmeyer | SmashweRx

Are your shoulders grinding?
Do they snap and pop?
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🔥GRINDING SHOULDER HACK🔥
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The head of the humerus is designed to glide smoothly in the glenoid fossa, so when the shoulder rolls forward, you’ve got problems. As you raise your arm, a few things must occur:
1. The scapula has to rotate externally in order to ‘aim’ the socket upwards.
2. The head of the humerus glides back creating space.
3. A portion of the rotator cuff torques the humerus into external rotation.
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Here’s the issue;
Three of the four rotator cuff muscles perform external rotation, and they go through almost zero training. Now some seriously heavy hitters, the lats, the pecs and the subscapularis, all create internal rotation forcing the scapula into a permanent protraction and kick the joint socket in the groin with every movement.
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As you work through full flexion and extension the shoulder pounds into the labrum and coracoid like a pissed off woodpecker. The result is that the surrounding tissue inflames, the joint becomes even more restricted and you develop an injury based motor pattern.
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Here’s what needs to happen:
1. The pec, lat and subscap need to reclaim tissue allowance for an overhead position.
2. The scapula has to reposition and recover ribcage glide.
3. The three external rotators have to fortify their position.
Here’s how to do it:
1️⃣ Subscap PVC Rotation
2️⃣ Banded Overhead Opener
3️⃣ Pec barbell Smash
4️⃣ Wall external slide
BOOM! Go and do! Smash you later!