7 Exercises That Are Making Your Shoulder WORSE

This MRI says that this shoulder has a completely torn labrum, a shredded rotator cuff, degeneration of an 80-year-old, a subacromial spur, and a messed up AC joint, but I'm still training, and I'm training hard. How?

Because I know the seven most troublesome exercises for a bum shoulder, and a lot of people out there don't. As a matter of fact, they keep doing them and making the situation worse. Today, I'm going to show you how to keep doing them by making some important fixes so that you can keep

making gains forever. And it starts with an exercise that most people don't expect to be in this list because it's not as obvious as, let's say, a bench press when it comes to damaging your shoulder. And it's the pull-up. And I know all too well how difficult this exercise can be when you have a torn

labrum that I got from throwing a baseball on a bet with the Mets that didn't go so well. However, it's a great exercise. So, the point is not to have you skip the pull-up. The point is to allow you to fix the pull-up so you don't feel the exercise in the way that it's hurting you right now. And the

problem with this exercise is that it has a traction stress. Right, when I let my body go here and I hang, it wants to pull my arm up. And when you don't have an intact labrum, you lose the stability of that ball inside the socket. You basically have a suction cup that doesn't work anymore, and it just pulls.

So, as you get a pull on your humerus, it feels uncomfortable. But, it doesn't mean that you have to stop doing the pull-up. It means you have to learn how to stabilize the pull-up first. So, before you even do a single rep, you have to create extra distance between your shoulder and your ear. If you think

about that distance and maximize it by pulling down, you'll already put yourself in a much more stable position, so you won't have that traction stress.

So, it'll look like this. Again, I'm down the bottom here. This would be fully at a dead hang. I pull down this way, and now I'm ready to go, and I can pull up. Now, when I come down, I really want to be careful about that traction stress, and I want to be able to maintain that tension throughout

my scapula and shoulder girdle so that I don't fall back into that position. So, going slow is point number two. Treat every single rep of yours a little bit slower on the way down and don't avoid full extension. You want to be down here with full extension at the elbow for the best results of the exercise. You just

don't want to undo those shoulders and let them start to ride up and again get that traction stress. If you make those changes, this exercise can stay in and you can build a much bigger back because of it. Now, of course, you didn't have to wait too long to have you already probably knew is wrecking your

shoulders, but it doesn't have to because again, the bench press is a classic chest building exercise, but you have to do it right. So, a lot of times what's susceptible here is multiple structures in your shoulder. Your bicep tendon, your rotator cuff, your labrum a little bit, but not as much. But, the

key here is that to do the exercise, you're getting your elbow back behind your body to get the bar down. That puts your shoulder into extension. At the same time that it puts it into extension, the bicep tendon, the long head, is going to run across this area, get stretched, and especially under load