35% OFF Any Course

FREE

Webinar with Dr. Cobb

REGISTRATION OPEN NOW!

Brain-Based Fall Prevention & Preparation.

Join IN-PERSON or LIVESTREAM June 22-23

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

The Mastery in Motion Sale!

Video Highlights

- Your spine & shoulder pain.
- The neck shoulder connection.
- How to test & train yourself.

Today we’re going to talk about using your neck to improve your shoulder pain .

One thing that you have to consider if you have shoulder pain issues is what role your spine is playing in the problem. Very often what we’ll find if you have shoulder issues, an abduction or internal rotation or any given shoulder movement, very often if we stabilize the cervical spine or mobilize it, depending on what’s going on, very often that will help clear up shoulder pain.

What we’re going to talk about really quickly today is how to assess yourself to decide whether or not you need to be working on your neck in order to improve your shoulder.

For instance, let’s say I have pain in flexion. If I were to take a small weight, let’s say I’m trying to rehab my shoulder and I test myself in deflection and I get an idea of how uncomfortable my shoulder is. Maybe I have pain at this point, maybe I have pain at this point, maybe I have pain here.

Doesn’t really matter. All that you have to do is have a baseline.

Once you know what your movement baseline is, the next thing that we’re going to do is we’re going to play with some different head and neck stabilization drills.

When we think about the neck, very, very mobile area of the body but it has some basic movements that we’re going to test. We have flexion, so, if I look down at the floor. Extension, if I look up at the ceiling. I have right and left lateral flexion or lateral bending, then I have right and left rotation.

Very, very simple. We have six motions, forward and back, side to side and rotation.

What we want to do now is we want to create an isometric movement of the head and neck into each of these directions while we retest the shoulder. For instance, like I said, if I have pain in this motion at this range, the first thing I would test is flexion. Get nice and tall, tuck my chin, place my hand here and press into it. What I’m trying to do is avoid any actual head to neck movement. I just want to stabilize my neck into flexion, hold that, as I retest the flexion movement.

If it’s better, write that down.

I’m then going to do the same thing testing into a lateral bend. So, nice and tall, now I’m bending to my right. Hold that as I test. Opposite side, test.

It’s a very, very simple idea that I’m going to create an isometric tension in each of these different motions. Depending on what tests well for you, what you then want to consider is adding in these neck stabilization movements to any of your ongoing shoulder rehab.

The easiest way to do that, generally, is to use a band. Now the band will have some give to it. If the band is uncomfortable you can always use a rope or something else. But, for instance, if I responded really well to this anterior motion, this flexion motion of my neck while I’m moving my shoulder I could then just attach my band like one of those cool seventies headbands. Now I have the band of resistance that I can press into and hold as I’m doing my other rehab work.

Again, depending on what direction of stabilization improved your shoulder, you just use a band. You may have to adjust your body side to side to get appropriate tension but once you have those two things together very often what we find is, stabilizing the neck will decrease the shoulder pain tremendously and help you get a lot more volume in in your basic rehab.

Now this isn’t just a rehab drill. Just got back from Denmark teaching a lot of speed mechanics for athletes. One of the things we talk a lot about is how critical it is for your brain to have a stable neck, a stable spine while everything else is in motion. You can also try this type of drill even if you’re not having pain but if you just have restrictions and range of motion, or if you’re just trying to get stronger.

Very often we tell people if you just focus on this, focus on good spinal stability, done the right way in the right direction, everything else improves.

For a quick recap, remember, we want to test six different ranges of motion: flexion, extension, right lateral bending, left lateral bending, right rotation and left rotation. When we do this we’re going to pretest the shoulder. Whatever the motion is that’s uncomfortable, let’s say I get to here, I get restriction, I get some pain. Maybe right lateral bending allows me to go to this range now without pain. Perfect. That’s what we want you to use this for. We’re not asking you to do this and then continually work through that pain range, we’re just trying to increase the movement capacity that you have by stabilizing the neck.

If you have two different movements that help you, let’s say flexion with right rotation, you can either do two sets. One of each, or you can actually try to do both at the same time where you would place the band on a diagonal for you’re now resisting, moving into this forward direction and then also that lateral bend so the band would be over here. Then you can hold that as you’re going through the movement.

Those are some different options. There’s a quick recap.

Give this a shot.

If you have any questions about it let me know. Otherwise, good luck.

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