Rotator Cuff Problems? Here’s How to Fix Them | Trevor Bachmeyer | SmashweRx

🔥ROTATOR CUFF HACK🔥
Do your shoulders hurt?
Do you have some seriously weak shoulders?
Impingement problems?
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The rotator cuff is easily the most neglected part of fully 99 percent of training programs. And just ‘training’ your shoulders and expecting them to be solid, yeah, that’s about like using a Percocet as a preworkout because it’s ‘preventative.’🙄
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The cuff itself has three external rotators (supraspinatus, infraspinatus and teres minor) which are sorely neglected. The fourth muscle, the Subscapularis, is the primary internal rotator of your shoulder.
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The external rotators do two things:
1. Pull the head of the humerus back relative to the fossa.
2. Centralize the head of the humerus.
What ends up happening is that the pec complex, the lats and subscap torque the shoulder internal and superior which runs the tendons/muscle tissue controlling external rotation through a belt sander.
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Now when you raise your arm, or press (yep this includes all you grapplers & fighters) the humerus pounds the coracoid/labrum, the bursa swells like a 9 year old after eating $25 worth of Taco Bell.
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The posterior capsule gets loaded and stretched flushing your stability down the toilet. You need to do three things:
1. Unload tissue
2. Strengthen muscle
3. Reprogram the CNS
Here’s how you do it:
REPAIRWOD:
1️⃣ Subscapularis PVC Stretch
2️⃣ Posterior Three Stretch
3️⃣ Posterior Capsule LAX Ball
4️⃣ Banded Double External Pull
5️⃣ Band Pull Across
6️⃣ Opposing Rotation CNS Drill
7️⃣ Banded Pull and Y Press
BOOM! Go and do! Smash you later!