This action might not be possible to undo. Are you sure you want to continue?
Page | 1
Table of Contents
A Letter from Eric ............................................................ 3-4 Intro ..................................................................................... 5 Thoracic Spine Mobility ................................................... 6-7 Postural Restoration ...................................................... 8-13 Integrated Movement: PNF Patterns ................................ 14 Absolute Isolated Strength ................................................ 15 Gross Strength Balance ..................................................... 16 On Basic Training Technique ....................................... 17-18 Summary ............................................................................ 19 Conclusion ......................................................................... 20
© 2012 by EricWongMMA.com.
Page | 2
why am I putting this all together for you. © 2012 by EricWongMMA. Second. In-person. including UFC fighters Jeff Joslin. There’s little more I can’t stand than keyboard warriors who talk a big game but then have stomachs that could be mistaken for those overstuffed feather pillows you find in chain hotels around the world.Hello Person with a Bum Shoulder (or one wanting to prevent a bum shoulder). Claude Patrick and Mark Bocek. For everyone meeting me for the first time. I also want you to sample my approach. Finally. Canada. not only towards training. my main function is as a strength and conditioning coach to MMA fighters. but here’s the more pragmatic answer… While I could charge for this guide. or stick it in my INSIDERS ZONE (which is the only place I offer my personal support and guidance nowadays). you could skip this page. Page | 3 . I’ve worked with guys in the cities of Hamilton/Toronto in Ontario. look them up on Sherdog to see learn more about them. or use pictures from 10 years ago because they’re now worse than all the people they’re selling stuff to. plus a bunch of guys you probably have never heard of. If you don’t know the 3 names mentioned above. shirtless picture of me to show you I’m not all smoke and mirrors – when it comes to training and nutrition – I walk the talk. For those of you who know me already. or bundle it in a package with one of my other programs to increase its value. both in-person and online. There are a lot of untrustworthy folks peddling their wares online and I want to separate myself from the pack. but also towards putting programs (ebooks & videos) together and show you how I package everything in an easy-to-follow manner that still gives you the understanding you want (and need) for successful implementation. I’m doing this to reach out to a new population of fitness enthusiasts to EARN YOUR TRUST.com. But you won’t want to. Eric Wong here. First of all – I’ve included this recent (late 2011). and why am I giving it away for FREE? Partly because I’m a nice guy. please take 5 minutes to read this little intro and background info so ya’ll can get to know me a bit better.
So I’m not just a pretty face. it’s so they can punch people in the face and not have to tap out due to a nasty Americana or Omoplata. holistic and grounded in science. Fun stuff let me tell you… For the rest of you. or tennis. Stu McGill as a prof. or maybe lifting weights. . if I helped you out. Page | 4 . Which reminds me to mention the fact that I’ve got a Bachelor of Science from one of the top universities in Canada – the University of Waterloo – where I was lucky enough to have world-famous low back rehab expert Dr. I do read through everything and it motivates me to continue creating and sharing (FREE) info like this to help you out. For my current athletes. Or just send me some good Karma through the cosmos – I love that stuff. maybe you can just share your story in the Comments section where you downloaded this PDF.I figure that people who are looking for info on shoulder injuries aren’t your average 15 year old video game playing. maybe you’ll be interested in signing up for one of my Premium Programs to take your fitness to the next level and workout following my unique methods focused on performance while providing dramatic physique transformations. Peace.com. pop-drinking teenaged boy looking for “six-pack abs” <shudder>. or throwing kettlebells around – it doesn’t matter – the info inside is very complete. If you find this little ebook and video combo helps you out and gets your shoulder back in action and maybe even better than it used to be. there’s a short bio that hopefully wasn’t too yawn-inducing and gives you an idea of who’s behind the info you’re about to read. © 2012 by EricWongMMA. almost as a side effect. no worries. it might be baseball.) Anyway. followers and customers. You’re a guy or gal who wants to get their injured shoulder back to the way it used to be so they can get back to doing the things they love. who has greatly influenced my training philosophy. If my Premium Programs aren’t for you.
then this guide is for you. Page | 5 . you do so at your own risk. If you are in some serious pain or you suffered a traumatic event that led to your shoulder injury.com/shoulder-injuries-rehab-prevention/ Although it has some MMA specific recommendations.com/prinicples-of-efficient-training/ While embarrassing. it’s a good idea that you see a doc/therapist that can get you diagnosed and possibly take some x-rays or other imaging to see the extent of the damage. I’m Chinese. it’s not my fault. You don’t want to do anything that will further damage your shoulder. this article will introduce you to my philosophy of efficiency. That is far beyond the scope of this ebook and video package. I can make these magical technical feats happen… Oh. If you do decide to follow any of the recommendations or exercises. Don’t say I didn’t warn you. note that I am in no way going to help you with a diagnosis of your injury. But I hope that doesn’t happen. Done? If not. This program is good for the following: a) Preventing future/recurring shoulder injuries b) Taking you out of chronic shoulder pain c) Taking you from the acute injury stage to high performance If you fall into any of these categories. Basically. and feel free to share this with any friends with a bum shoulder… © 2012 by EricWongMMA. I want you to read 2 articles on my blog: 1) http://ericwongmma.com. Before continuing. which is why this shoulder injury rehab program isn’t filled with dozens of wimpy little exercises… 2) http://ericwongmma. it gives you an overview of exactly what you’re going to go through here and some basic anatomy and terminology. your computer will explode if you continue.Intro (and Legal Disclaimer) Before you get into any of the exercises here. if you happen to die while doing anything that I recommend.
Also make sure you’re not moving too much from the lumbar spine – you want T-spine extension here. I’ve found the following 2 exercises to be the most effective at improving your T-spine extension. T-Spine Mobility Exercise #1 . If the Tspine is not in good shape. T-spine extension in particular is what makes the shoulder happy because without it. © 2012 by EricWongMMA.Bench Extension Remember to inhale as you go over to get maximum extension. the shoulder is unable to move safely through its full range of motion. Page | 6 .com. Perform them daily anytime and always before warming up you’re your workouts.Thoracic Spine Mobility The thoracic spine (T-spine) is intimate with the shoulder. While some people may not be able to improve their extension because of decades of bad posture. the shoulder will be soon to follow. these exercises will prevent further degeneration.
T-Spine Mobility Exercise #2 . I’ll put them in this guide and give you credit. just let them happen. boom goes your computer! However. and possibly some kinda bonus as a thanks. Do not force the movements. Click Here for All Instructional Videos NOTE: I’m not going to repeat exercise cueing instructions here. It’d be much appreciated! © 2012 by EricWongMMA. if someone wants to write up some bullet points and send them to me. That would be against my principle of efficiency! Did you read that article on the blog? If not.com. as everything is in the videos.Feldenkrais Shoulder-Arm Integrator The key to this exercise is to stay RELAXED. Page | 7 .
but once our attention goes elsewhere. persist and recur. That’s why we’ve got to reset our habitual position to one that is healthy for the joints. Neutral posture is the position where movement can happen the way it’s supposed to. but modern society. we will slump to our habitual position. lots of guys (myself included) have tonic pectoral muscles from years of too many pushups and bench presses. For example.com. or sports specific skill development can lead to throwing the posture of your shoulder girdle out of whack. Strengthening and increasing “tone” of long. Stretching short and “tonic” muscles 2. © 2012 by EricWongMMA. poor training habits. To restore good posture requires 2 things: 1. because posture is both under our control and a habit. It is under our control because we can stand up straight on command. It’s like doing things with your dominant hand – you’re used to using it so even for new tasks you use it automatically. Refer back to the demonstration in the blog post with raising your arms overhead and you can feel exactly what poor posture does to your shoulder. the pecs can fire more than they should because they are tonic. increasing risk of straining the biceps tendon. I’m referring to neuromuscular pathways – a muscle with high neuromuscular tone (tonic) is a muscle that often works when it’s not supposed to because the body is used to using it.Postural Restoration Wikipedia defines posture as “the intentionally or habitually assumed position. Restoring a good neutral posture of the shoulder girdle will eliminate many of the stresses that shoulder problems to happen in the first place.” This is a great definition. weak muscles When I talk about tone. Page | 8 . rotating the entire shoulder girdle downwards in the sagittal plane. During exercises like rows.
at which point you can decrease the frequency. Stretches Stretch #1 . Stretching muscles © 2012 by EricWongMMA. Use the method I show you which is to contract and relax the pecs as well as contract the opposing muscles (scapular retractors). Perform the stretches daily until you feel your shoulders rest in neutral posture better. I wrote about this in the second blog post that I recommended you read. so here’s one that’s a little more layman-friendly: glutes are often inhibited because we sit on our asses all day. Now. the most common postural problem increasing risk of shoulder injuries and pain has been termed “upper cross syndrome” by therapist Vladimir Janda. 2 rhythmic stabilization exercises for muscle activation and 2 isometric exercises for increasing tone and shortening muscles that work together to help you restore a healthy. there are 2 stretches. To address this. neutral shoulder posture. so I’m not going to cover any more here. rhomboids and mid/lower traps better.That was possibly an overly technical example. Page | 9 .com. It’s also a good idea to stretch your pecs before you do any pulling exercises to decrease the tone of the pecs to allow you to fire your lats. so the low back and hamstring muscles compensate by increasing their tone and do more work than they should.Chest (Pec) Stretch For this stretch I recommend using a swiss ball as I feel it gives me the best stretch when compared to doing it on a wall. creating flat bums around the world.
Short Cervical Extensors (Chin Tuck) Stretch Where the head goes – the body follows – so if you’ve got forward head. they will reprogram your nervous system to maintain a better position as the normal resting posture. In fact. but more importantly. like most people in today’s computer obsessed society. he deals with a lot of shoulder problems. It’s a good one to do at the desk every hour too. As such. not dogma. But I personally don’t need to use this because. Hold for 10 seconds and perform 3 reps each time you do this exercise.com. I hammer a lot of nails for fun which eliminates my need for it. So the blanket statement that you never stretch before/during training doesn’t apply to all situations. © 2012 by EricWongMMA. Page | 10 . Rhythmic Stabilization Exercises The exercises in this section look dangerously similar to the shake weight (ie. you could use a shake weight and it would work as well.momentarily inhibits them. you’ve got to address it. But we are using this same phenomenon for a specific reason – to decrease tone to the muscles that are tonic. Stretch #2 . The rhythmic stabilization (RS) exercises will help activate sleepy muscles. albeit in a slightly different fashion. which is why you might’ve heard you don’t want to stretch before training. I first learned about the concept of RS exercises from Eric Cressey – a well-known and excellent strength coach who works with a lot of baseball players. This stretch is the most effective one to do for forward head. especially power training – because you’ll inhibit the muscles that you stretched and lower your power output. masturbation trainer). well. It’s all about understanding.
but I believe it would be better named a Random Perturbation exercise. This random perturbation exercise is great for training stability of the shoulder. since there is in fact no rhythm involved compared to the exercises I’m going to show you. we want you fresh and sending good info back to the brain. 2-3 sets of 30 seconds per arm. Because of all this info – if you do the exercises in proper position (shoulder blades down and back. so fatigue often causes bad form and the body will want to avoid this position. but is a lot quicker and more fun. it is not a muscular exercise. The repetitive contraction and relaxation produce by RS exercises results in a lot of info going to and from (afferent/efferent) the nervous system.com. not stay in it. but don’t go to fatigue. A set of these exercises is like doing 30 or 40 reps or more.Twirling with Arm by Side © 2012 by EricWongMMA. chest up) then you are reprogramming your nervous system to remember this as the new normal. Page | 11 .He recommends an exercise done with a partner (seen here) and he calls it RS. RS Exercise #1 . Perform these exercises 3 days/week and/or as part of your dynamic warmup. but I believe the true RS exercises I’m going to show you are better at reprogramming the nervous system for postural restoration.
Page | 12 . © 2012 by EricWongMMA. I’ve spent over $10K on CHEK books and workshops and they’ve been worth every penny. Isometrics are great for training muscles in a specific range of motion (ROM). Paul is one of my earliest teachers of exercise program design and he’s had a huge influence on me. Isometric Exercise #1 . If you can’t do it at the start. resting 30 sec between sets and about 5 sec between reps.com.RS Exercise #2 .Twirling with Arm Straight Ahead Isometric Exercises The exercises in this section are isometric exercises. This exercise is a Paul Chek favourite. At least that’s what I tell myself. work up to it. holding 30 sec each rep. for 2 sets.Prone Cobra Perform at the very end of workouts. which can shorten them via increased strength in this ROM and increased tone to the exercised muscles. 2 reps.
The upper traps are always going to be stronger. but this will help.com.The Prone Cobra hits your lower traps and external rotators with your arms down low by your sides. If you’re in really bad posture. © 2012 by EricWongMMA. which will help to balance the strength between the upper and lower traps. which you’ll probably want to stay at for life. IMPORTANT: the other thing you’ve got to do is reassess your exercise program design and ensure you’re doing more sets of pulling and external rotation exercises than pushing. Try to keep your abs a little bit braced and make extension happen at the T-spine. This hits more of your mid-traps and external rotators with your arms up compared to the Prone Cobra. Page | 13 . At least a 2:1 ratio of sets of pulling to pushing exercises is recommended. you can cut pushing out completely for 2-4 weeks and go back to a 3:1 ratio. You may also need to squeeze your glutes to do this. keeping your lumbar spine (low back) in neutral and relaxed.Bench Supported Field Goals Hit this for 2 sets. then a 2:1 ratio. 10 reps x 5 sec hold per rep after the Prone Cobra. Key here is to keep your shoulder blades down and back. Rest 30 sec between sets. Isometric Exercise #2 .
not fatigue. this isn’t acceptable anymore – damn it – I took my beats but now don’t get to dish them out to my next of kin! Too bad. Page | 14 . not just contract-relax stretching. PNF Exercise #2 . Or not. PNF Exercise #1 – Sword Pretend you’re a medieval knight and you’re about to battle with the opposing county’s king and you want to show him just how big your sword is to hopefully scare him into submission instead of having to risk getting decapitated in battle.com. Do 2 sets of 10-15 reps at a controlled pace. PNF patterns also always cross the midline of the body. These traits accomplish give us a couple of benefits: 1. stretches and techniques for physical rehabilitation. it woulda been kinda fun… © 2012 by EricWongMMA. working you through the sagittal. focusing on technique. While this stretching technique is a part of the PNF system. [For a good overview of PNF and intense brain exercise from the dense info. is usually associated with the stretching technique I showed you earlier. They integrate both the left and right sides of the brain Perform these exercises 2 days/week at the end of workouts once you’ve restored a better resting posture of the shoulders.Backhand This exercise is just like you found out your little brat kid just put a dent in your new car and you… Oh wait.Integrated Movement: PNF Patterns The term PNF. They train activation to relaxation of muscles to create smooth movements 3. They work your joints through the entire 3-D ROM 2. see Mel Siff’s exercise bible Supertraining] PNF movement patterns are 3-dimensional. PNF is actually a variety of exercises. which stands for Proprioceptive Neuromuscular Facilitation. frontal and transverse planes of motion.
8-10 lbs for 12 reps is a good goal for most females. If you’re a guy under 200 lbs.Absolute Isolated Strength Absolute isolated strength (AIS) is a big one and I’ve seen it deficient in so many people with bad shoulders – extreme weakness in the external rotators with the arm at the side. they’ve got bum shoulders. Page | 15 . Correlation? Definitely. doing 8-12 reps through a FULL ROM under control – no cheating reps here. no cheating reps anywhere. I’ve had big strong fighters not be able to move 10 pounds when I get them to do the side-lying external rotation exercise and more often than not. You’re not cheating me – only yourself! © 2012 by EricWongMMA.com. This would be performed before the PNF exercises. Over 200 lbs aim for 20 lbs for 12 reps in good form. Is it the cause? Can’t say. AIS Exercise – Side Lying External Rotation In fact. Hit this exercise twice a week for 2 sets. aim to be able to do at least 15 lbs for 12 reps in good form.
So if you can push 80 lbs for 4 reps on the DB press.Gross Strength Balance Once you get through the previous phases. GSB of the shoulder is the strength balance between your horizontal push and horizontal pull muscles. Make sure you watch the videos to see good form and test yourself out. © 2012 by EricWongMMA.com. you should be able to row 80 lbs for 4+ reps. Cheating on the 1-arm row is the most common thing and can lead you to believe you have good GSB when in fact you don’t. you can focus on your gross strength balance (GSB). or higher for the 1-arm Rows. The Flat Dumbbell Bench Press and 1-arm Dumbbell Rows are the exercises of choice here and you want your strength to be either the same. If you’re a lot stronger in the Flat DB Press. say bye bye to pushing exercises until your strength becomes balanced. Page | 16 .
like the picture below: Avoid Elbow Behind Body When you try to get your arm as far back as possible. as I stress in the GSB video. once your arm reaches your ribcage. So instead. seated rows and any other horizontal rowing movement. This position puts a lot of stress on the origin of your biceps and can cause bicep strains and shoulder. when you row.com. Page | 17 . © 2012 by EricWongMMA. bent over rows. it puts excessive stress on it. since the short head of the bicep originates on the coracoid of the acromion and when it’s working hard (during heavy rows) and the shoulder is in this position. This goes for 1-arm rows. your pecs get recruited and rotate your shoulder girdle down. promoting two things we don’t want: pec recruitment and downward shoulder rotation.Notes On Basic Training Technique Rows A common problem I see with rows is trying to bring the elbows too far behind the body. stop trying to pull it any farther back behind you and instead finish the movement by pulling your shoulder blade and entire shoulder girdle back (retracting).
Pushing Exercises Pushups require you to use good scapulohumeral rhythm. your shoulder blades can be protracted. stop the set as fatigue prevents you from maintaining good form. This means that when you’re at the top. you want to keep your shoulder blades fixed in a retracted position. © 2012 by EricWongMMA.. your shoulder blades come together – so there is a smooth rhythm of the shoulder blades. which is usually flexion at the T-spine. As you descend. The thing to avoid with Dips is the same as with rows – don’t allow downward rotation of the shoulder girdle. T-Spine Flexion Starting.com. Page | 18 .Chinups / Pullups When performing these exercises. avoid any downward rotation of the shoulder at the top of the motion and try not to round your back. Once this starts to happen.. so with your chest out. This will prevent overuse of the anterior deltoids and shoulder problems as a result. For any type of presses on a bench. This means you probably should stop when your elbows hit 90 degrees.
rest 30 sec between sets and 5 sec between reps 2. Prone Cobra – 2 sets x 2 reps. rest 30 sec between sets Integration Phase Once you’ve restored neutral posture. also perform during the day if you’re an office worker or drive truck Rhythmic Stabilization Exercises Perform 2-3 sets as part of your warmup for 30 sec each. Thoracic Spine Mobility – Daily + Before Warmups 1. Arm twirling with arm at side 2. Sword – 2 sets x 10-15 reps 2. 1 min rest between sets PNF Exercises – 2 days/week at the end of workouts 1. Page | 19 . Chest on SB – 2 reps x 3. begin using these exercises to make your shoulders “indestructible”. Bench Extensions – 2 passes through T-Spine 2. also perform before rowing exercises to decrease tone 2. Feldenkrais – hand at temple and arms straight. 1.com. 10-15 reps each Stretches – Daily + After Workouts 1. Side-lying External Rotation – 2 sets x 8-12 reps. 5 sec hold per rep. Field Goal – 2 sets x 10 reps. Chin Tuck – 3 reps x 10 sec. Arm twirling with arm straight in front of you Isometric Exercises – 2-3 days per week at the end of workouts 1. 5 sec contractions at 50%. Initial Postural Restoration Phase: 4-8 Weeks These 4 components will improve the resting posture of your shoulder girdle. Do less of the above exercises in favour of these: Absolute Isolated Strength – 2 days/week at the end of workouts (before PNF) 1. Backhand – 2 sets x 10-15 reps © 2012 by EricWongMMA.Shoulder Injury Prevention & Rehab Program Summary OK so let’s put this all together on a single page that will be easy to reference that you can print and follow. 30 sec hold per rep.
com. best of all. it’s a good idea to see what I have to offer in case you’re interested in something in the future. and shoot better videos. please check out the premium programs I sell in my store. If you found this book and the videos beneficial and like what I have to offer. write better articles. While you may not want anything right now. I hope this has been an educational and enlightening read (and watch) for you and will lead you down the path of shoulder health. your feedback motivates me and also helps me create better products. I’ve put together a new list that will automatically send you some of the ‘Best Of’ my blog and other resources that I’ve published over the years. ==> Click Here to Visit Eric’s Online Store That’s that! Thanks for paying attention and I hope to hear some great feedback from you! Eric © 2012 by EricWongMMA. it’s FREE.Conclusion Friends. there are 3 things to do right now: #1 – Signup to my Newsletter List (It’s Worth It) I write articles. make videos and release cool stuff like this to my subscribers all the time. the time has come for me to bid you farewell. So let me know how I did with this ebook + video series on the page below: ==> Click Here to Leave Eric Feedback About This Shoulder Injury Program #3 – Check out my Premium Programs (If You’d Like) If you really like what I’ve done here. ==> Click Here to Register for my ‘Best of’ Newsletter list Do it now! #2 – Leave Me Feedback (Please!) Like I said. Page | 20 . If you’re not yet subscribed or you’ve only been on my list for a little while.