35% OFF Any Course

FREE

Webinar with Dr. Cobb

Brain-Based Fall Prevention & Preparation.

Purchase includes an invitation to a Q&A July 23rd

New Course! Headache: The Brain-Based Practitioner's Guide Course

Sale $399!

$599

Sale Ends July 31st

July 29th
Free Masterclass

Pain & Performance: 8 Keys to Elite Brain-Based Training

Up to 40% OFF Certification Courses - Ends March 21st

The Mastery in Motion Sale!

Video Highlights

- Improve nerve signaling to reduce pain.
- Neuromechanic drills target the nerves.
- Important! Go easy with this drill.

Today we’re going to look at an excellent exercise for improving shoulder function and decreasing shoulder pain.

In the health and fitness world when it comes to shoulders, everyone loves to talk about deltoids.

Deltoids are this hopefully cannonball sized muscle you have in the top of your shoulder. One of the things we often find is that deltoids are not functioning well because the nerve signaling to that muscle or muscle group has been compromised.

In Z-Health, in one of our courses, which focuses more on rehabilitation of issues, we teach drills that are called neuromechanic drills. Neuromechanic drills are basically exercises that allow us to take certain nerves and out them under tension and floss them through the tissue because nerves are very sensitive to pressure. If something is causing pressure or entrapping them, it can disrupt muscle function and basically the synchronous activation of muscles, whichever muscles and nerves intermix.

This particular exercise is for a nerve called the axillary nerve. The axillary nerve innervates or supplies your deltoid muscles. Sometimes if you’re having problems with what’s called adduction, lifting arms out to the side, pressing up overhead, getting pain in the top of the shoulder area, this is an exercise that you want to explore because it may make all the difference for you.

Let’s go through this step-by-step. It’s actually not that hard to do. There are only a couple of things you need to be aware of. I want you to start off in a nice tall spine position. You’re going to tuck your chin a little bit and then imagine that the crown of your head’s being pulled up to the ceiling. Now to actually affect this nerve, what we’re going to do is we’re going to begin by letting the arm hang at our side. Then we’re going to slightly flex the elbow. Doesn’t have to be 90, just a slight flexion in the elbow.

From here, we’re going to internally rotate. We’re going to turn the arm in from the shoulder. We’re then we’re going to pull the shoulder blade down. As you pull the shoulder blade down, hopefully what you’re starting to feel is tension building up or even a strange tingling sensation in a band distribution right around the bottom of the deltoid. This is called a continuous distribution for that nerve. Whenever you do the exercise correctly, you feel the stretch or you feel the little nerve tingling right in there.

Once again, nice tall spine. Tuck the chin slightly, flex the elbow, turn in at the shoulder, hold the shoulder blade down. You can also take the arm slightly behind you and tilt your head away. Those are the different combinations of things that will usually allow you to feel the sensation here. Now, once you can feel the sensation in this band area, and you can create that tension by getting in this basic setup, we now need to move because we’re trying to floss the nerve. We need to move in order to shift it through the tissues.

Here’s what I typically like to do. I’ll get tall, flex the elbow, turn in, pull the shoulder blade down, tilt my head away. Once I can feel the stress, I un-rotate my shoulder, re-rotate my shoulder, holding everything else the same. Shoulder blade has to be down, head away, un-rotate, re-rotate. I’m just going external, internal. I’ll do that 4-5 times, then I’ll get the tension on again, and then I will raise my shoulder blade, take the tension off, tension on, tension off, tension on. Do that about 5 times, and relax.

That’s it. It’s a very, very simple process, but if you will, test your range of motion and notice if it’s stiff or painful. Then do the exercise, then repeat the test of your range of motion. See if the stiffness and pain have improved. If so, this may be exactly the exercise that you need to be working on to alleviate shoulder pain. If it seems to work well for you, try to do it 3 to 5 times a day just as described. The biggest thing I want you to be aware of is don’t overstretch. You need to keep the intensity level 3 out of 10. 3 out of 10.

If you overstretch or over stress this and try and go, “I really, really, really, really need to feel it,” and you get up into an 8, 9, 10 intensity level, it usually goes badly wrong. I want you to be careful. I want you to be safe, so again keep the intensity 3 out of 10. If it’s been working well for you to reduce shoulder pain, just make sure to repeat it throughout the day. Usually what we see with our clients is that within 5 to 10 days many, many shoulder complaints just disappear.

That’s the axillary neuromechanic drill. I hope you enjoyed it. I hope it works well for you.

If you have any questions, please let me know.

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
post
Filter by Categories
Abdomen
Accessory
ACL
Adductors
Ankle
Anti-Aging
Arch
Arm
Athleticism
Autonomic Nervous System
Axillary
Balance Training
Biceps
Blood Pressure
Breathing
Carpals
Cerebellum
Cervical
Clavicle
Coccyx
Cognition
Collar Bone
Common Peroneal
Company Update/Announcement
Concussion
Contraction
Coordination
Core
Costal Cartilage
Cranial Nerves
Depth Perception
Diaphragm
Dizziness
Ears
Education
Elbow
Endurance
Eyes
Facial
Fall Prevention
Feet
Femoral
Fingers
Forearm
Golf
Habit Change
Hamstrings
Hand
Hand Eye Coordination
Head
Hearing
Hip
Hip Labrum
Hypoglossal
Intercostal
Intestines
Isometric
Jaw
Knee
Lateral Femoral Cutaneous
Latissimus Dorsi (Lat)
LCL
Leg
Low Back
Lumbar
Mapping
MCL
Median
Meniscus
Metacarpals
metronome
Mid-Back
Mindfulness
Mobility
Mouth
Musculocutaneous
Nasal
Neck
Neurology
Nose
Nutrition
Obturator
Oculomotor
Optic
Pain Relief
Pelvic Floor
Pelvis
Performance
Peripheral Vision
Phalanges
Phrenic
Plantar Fascia
Popliteus
Posture
Power Generation
Quadriceps
Radial
Range of Motion
Reading/Research
Reflex
Rehab
Relaxation
Respiration
Ribs
Rotator Cuff
Sacroiliac
Sacrum
Saphenous
Scapula
Sciatic
Sensory
Shoulder
Shoulder Blade
Speed
Spinal Cord
Stability
Stamina
Stomach
Strength
Stretching
Suprascapular
Sural
Talus
Tarsals
Thoracic
Tibia
Tibial
TMJ
Toes
Tongue
Tractioning
Trap
Trapezius
Triceps
Trigeminal
Trochlear
Ulnar
Uncategorized
Vagus
Vertigo
Vestibular Training
Vestibulocochlear
Vision
Warm Up
Weight Loss
Wrist

Unlock 30 Days of Free Access to our exploratory course

0
Your Cart
Your cart is emptyReturn to Courses

Signup to receive the latest training resources

Also receive a free copy of our recommended reading list