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