1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:12,080 --> 00:00:17,640 Speaker 1: I am Tom Holland and this is Fitness Disrupted Friday 3 00:00:17,720 --> 00:00:20,400 Speaker 1: Fit Tip, one of my favorite shows to bring you 4 00:00:20,440 --> 00:00:24,360 Speaker 1: these quick fit tips things you can put into action 5 00:00:24,680 --> 00:00:28,720 Speaker 1: right away. And this one has to do with our shoulders. 6 00:00:29,080 --> 00:00:33,000 Speaker 1: Our shoulders are what the most mobile joint in our bodies, 7 00:00:33,520 --> 00:00:38,600 Speaker 1: and with that comes instability and susceptibility to injury. That's 8 00:00:38,600 --> 00:00:42,199 Speaker 1: why so many people have shoulder issues, myself included. But 9 00:00:42,240 --> 00:00:45,200 Speaker 1: mine goes all the way back to high school when 10 00:00:45,320 --> 00:00:47,920 Speaker 1: I was running back a kick off and dislocated my 11 00:00:47,960 --> 00:00:52,360 Speaker 1: shoulder and then kept popping it out, popping it out like, uh, 12 00:00:52,760 --> 00:00:56,560 Speaker 1: what's his name in lethal weapon? Right Mel Gibson used 13 00:00:56,600 --> 00:00:58,120 Speaker 1: to just pop it out. I would have to do 14 00:00:58,160 --> 00:00:59,840 Speaker 1: the same thing, pop it back in. Then I finally 15 00:00:59,840 --> 00:01:03,400 Speaker 1: had have surgery and then do all those rehab exercises. 16 00:01:03,440 --> 00:01:05,840 Speaker 1: But that's the only time I ever had surgery or 17 00:01:05,880 --> 00:01:09,920 Speaker 1: ever had to go to physical therapy. Because I do 18 00:01:10,040 --> 00:01:13,320 Speaker 1: things like this, I change around my routine as I 19 00:01:13,360 --> 00:01:17,160 Speaker 1: get older, as my goals change, as my risk tolerance 20 00:01:17,680 --> 00:01:21,920 Speaker 1: goes down, And that doesn't mean it diminishes your results. 21 00:01:22,360 --> 00:01:26,440 Speaker 1: There are an infinite number of exercises for everybody part. 22 00:01:27,400 --> 00:01:30,160 Speaker 1: So to keep doing the same exercise when it could 23 00:01:30,200 --> 00:01:33,520 Speaker 1: potentially injure you, it's not smart, especially if you already 24 00:01:33,520 --> 00:01:36,640 Speaker 1: have an injury, if you have that pain, because exercises 25 00:01:37,040 --> 00:01:40,400 Speaker 1: challenge our muscles in different ways and our joints in 26 00:01:40,520 --> 00:01:44,480 Speaker 1: different ways. All right, So I'm injury free, not because 27 00:01:44,680 --> 00:01:47,520 Speaker 1: I don't present with aches and pains, but I deal 28 00:01:47,520 --> 00:01:51,480 Speaker 1: with them right away. Okay, again, my job greatest results, 29 00:01:51,480 --> 00:01:55,360 Speaker 1: shorts amount of time, least likelihood of injury. So here 30 00:01:55,360 --> 00:02:00,960 Speaker 1: we go for strength training working your shoulders. Here are 31 00:02:01,000 --> 00:02:07,200 Speaker 1: three exercises and three exercise alternatives to do instead if 32 00:02:07,240 --> 00:02:12,200 Speaker 1: you have existing shoulder issues. All right, overhead shoulder press. 33 00:02:12,240 --> 00:02:15,720 Speaker 1: Now this can be with a barbell, with dumbbells, with 34 00:02:15,760 --> 00:02:20,080 Speaker 1: the machine whatever. It's also called military press, pressing weight 35 00:02:20,200 --> 00:02:22,840 Speaker 1: up over your head. For many people that's exactly where 36 00:02:22,840 --> 00:02:24,800 Speaker 1: they feel the pain and when they feel the pain, 37 00:02:25,520 --> 00:02:29,720 Speaker 1: and so that's basically the front and side of your shoulders, 38 00:02:30,320 --> 00:02:34,760 Speaker 1: front and medial. And so instead of doing the overhead 39 00:02:34,800 --> 00:02:39,639 Speaker 1: shoulder press, the swap is a front and side raise 40 00:02:39,720 --> 00:02:43,360 Speaker 1: with dumbbells. So you hold dumbbells down in front of 41 00:02:43,400 --> 00:02:45,600 Speaker 1: your legs in front of your thighs. You raise them 42 00:02:45,680 --> 00:02:47,440 Speaker 1: up to shoulder height with a little bit of bend 43 00:02:47,440 --> 00:02:49,600 Speaker 1: in your elbow. You bring them back down. That is 44 00:02:49,639 --> 00:02:52,240 Speaker 1: a front raise. Then you hold them on your sides. 45 00:02:52,880 --> 00:02:55,400 Speaker 1: You bring them up to your shoulder height, out to 46 00:02:55,480 --> 00:03:00,080 Speaker 1: your sides, paws, bring them back down. So simple, so 47 00:03:00,240 --> 00:03:04,640 Speaker 1: much safer, so much less stress on that shoulder joint. 48 00:03:04,639 --> 00:03:09,160 Speaker 1: Once you start going up and over, that's where problems 49 00:03:09,240 --> 00:03:13,760 Speaker 1: can arise. So instead of doing the overhead shoulder press, 50 00:03:13,800 --> 00:03:17,280 Speaker 1: the military press, you are going to swap it out 51 00:03:17,760 --> 00:03:22,720 Speaker 1: for a dumbbell front and side raise ten to fifteen repetitions, 52 00:03:22,760 --> 00:03:25,840 Speaker 1: depending on your goals. Right, But for the vast majority 53 00:03:25,840 --> 00:03:28,920 Speaker 1: of you whose goal is to fix those injuries, to 54 00:03:28,960 --> 00:03:31,640 Speaker 1: be pain free, to be able to do your activities 55 00:03:31,680 --> 00:03:35,800 Speaker 1: of daily living and your recreational sports, that is the 56 00:03:35,840 --> 00:03:39,720 Speaker 1: swap okay number two. Now, this is this is tough. 57 00:03:40,520 --> 00:03:43,520 Speaker 1: What's Monday in the gym, that's chest day, right, and 58 00:03:43,960 --> 00:03:47,360 Speaker 1: that's chest day on a bench, and oftentimes, most often 59 00:03:47,400 --> 00:03:51,160 Speaker 1: it's with a barbell. Okay, when you do a barbell 60 00:03:51,280 --> 00:03:54,560 Speaker 1: chess press and your arms, your hands are fixed to 61 00:03:54,680 --> 00:03:59,080 Speaker 1: that bar, there is less freedom of movement than if 62 00:03:59,120 --> 00:04:02,720 Speaker 1: you did what the same exact exercise, but with dumbells. 63 00:04:03,360 --> 00:04:06,520 Speaker 1: I have not done a barbell bench press since I 64 00:04:06,560 --> 00:04:10,880 Speaker 1: can remember. I don't need to. It doesn't help my goals, 65 00:04:11,400 --> 00:04:13,800 Speaker 1: and I don't want to hurt my shoulders and I 66 00:04:13,840 --> 00:04:16,960 Speaker 1: want to decrease the likelihood of injury. But I want 67 00:04:16,960 --> 00:04:20,360 Speaker 1: to work my chest, and I'm not max benching anymore. 68 00:04:20,480 --> 00:04:23,360 Speaker 1: Did it many years ago, but I don't need to. 69 00:04:23,680 --> 00:04:27,320 Speaker 1: So without that freedom of movement that the dumbbells afford you, 70 00:04:28,520 --> 00:04:32,440 Speaker 1: the barbell puts much more stress on your shoulder. Doesn't 71 00:04:32,440 --> 00:04:34,440 Speaker 1: mean you can't work your chest, doesn't mean you can't 72 00:04:34,440 --> 00:04:37,599 Speaker 1: pick up relatively heavy dumbbells. But I also encourage you 73 00:04:37,640 --> 00:04:40,839 Speaker 1: to be smart about that, especially if you have shoulder pain, 74 00:04:40,880 --> 00:04:44,440 Speaker 1: and especially if you're getting older. So rather than do 75 00:04:44,640 --> 00:04:48,720 Speaker 1: the barbell bench press, you just swap it out for dumbbells. 76 00:04:48,760 --> 00:04:52,799 Speaker 1: Such an easy swap and goes so far to helping 77 00:04:52,920 --> 00:04:59,440 Speaker 1: protect those shoulders, helping to alleviate that existing shoulder pain. 78 00:05:00,160 --> 00:05:05,279 Speaker 1: And finally, third one dips called dips called tricept dips. 79 00:05:05,839 --> 00:05:08,120 Speaker 1: You know you can do these in a multitude of ways. 80 00:05:08,160 --> 00:05:09,960 Speaker 1: You can do them with a bench, with your arms 81 00:05:10,000 --> 00:05:12,880 Speaker 1: behind you. But I'm generally thinking where you're basically up 82 00:05:12,880 --> 00:05:15,880 Speaker 1: in the air in a dip station or something like that, 83 00:05:16,400 --> 00:05:19,480 Speaker 1: and you're lowering your body weight down and you're pushing 84 00:05:19,600 --> 00:05:22,400 Speaker 1: up your body weight until your arms are fully extended. 85 00:05:22,600 --> 00:05:26,720 Speaker 1: It's a great body weight exercise. It is just super challenging, 86 00:05:27,279 --> 00:05:30,520 Speaker 1: super stressful on the shoulder joint, especially when you go 87 00:05:30,560 --> 00:05:34,000 Speaker 1: with a huge range of motion. Now, I'm gonna get 88 00:05:34,160 --> 00:05:37,360 Speaker 1: give you a little modification here. If you had to 89 00:05:37,400 --> 00:05:40,159 Speaker 1: do it, one way to protect your shoulders is not 90 00:05:40,240 --> 00:05:42,680 Speaker 1: to go all the way down, to use a limited 91 00:05:42,760 --> 00:05:45,039 Speaker 1: range of motion, which is the opposite of what I 92 00:05:45,120 --> 00:05:48,680 Speaker 1: often say. My advice is full range of motion. Right, 93 00:05:49,200 --> 00:05:51,279 Speaker 1: But for an exercise like this, if you had to 94 00:05:51,279 --> 00:05:54,520 Speaker 1: do it, and I don't know why, if you just 95 00:05:54,560 --> 00:05:56,880 Speaker 1: couldn't cut it out of your routine, then you just 96 00:05:57,040 --> 00:06:01,159 Speaker 1: use a much smaller range of motion, especially going you know, 97 00:06:01,279 --> 00:06:05,960 Speaker 1: not going all the way down, and you know, other 98 00:06:06,200 --> 00:06:09,159 Speaker 1: ways to make it harder are to attach weight around 99 00:06:09,240 --> 00:06:12,360 Speaker 1: your waist if you have shoulder pain, I would probably 100 00:06:12,960 --> 00:06:17,240 Speaker 1: really avoid that, Okay, But the swap for this back 101 00:06:17,240 --> 00:06:22,040 Speaker 1: to those dumb dolls and triceps extensions. If you're trying 102 00:06:22,120 --> 00:06:31,360 Speaker 1: to work your triceps. Shoulder um dips, tricep dips are 103 00:06:31,400 --> 00:06:35,600 Speaker 1: not really the way to go if you have shoulder pain. Okay, 104 00:06:35,640 --> 00:06:38,480 Speaker 1: you want to focus on those triceps, right, and you're 105 00:06:38,520 --> 00:06:41,520 Speaker 1: getting some other muscle activation when you do those dips, 106 00:06:42,160 --> 00:06:45,839 Speaker 1: But especially if you have pain, it is much smarter 107 00:06:45,960 --> 00:06:51,359 Speaker 1: to isolate the muscles and not use the muscles the 108 00:06:51,560 --> 00:06:55,520 Speaker 1: joints that are causing that pain. So instead of dips, 109 00:06:56,279 --> 00:07:02,560 Speaker 1: whether in a station or with a bench, tricept kickbacks 110 00:07:02,800 --> 00:07:08,240 Speaker 1: with dumbbells, super easy swaps, super effective. And I know 111 00:07:08,400 --> 00:07:10,400 Speaker 1: some of you are saying, you know, I want to 112 00:07:10,440 --> 00:07:12,840 Speaker 1: go heavier, I want to do these exercises. You can 113 00:07:12,880 --> 00:07:17,040 Speaker 1: do whatever you want, but realize this, when you don't change, 114 00:07:17,240 --> 00:07:24,320 Speaker 1: you often get hurt. When you change, you get results. Okay, 115 00:07:24,400 --> 00:07:26,920 Speaker 1: don't do it just because you have done it forever 116 00:07:27,280 --> 00:07:29,960 Speaker 1: if anything, as I say that out loud, if you've 117 00:07:30,000 --> 00:07:34,280 Speaker 1: done it forever, don't you think your body is acclimated. 118 00:07:34,320 --> 00:07:38,080 Speaker 1: Don't you think adding something new in is going to 119 00:07:39,400 --> 00:07:44,720 Speaker 1: get you greater results, shorter, shorter amount of time, least 120 00:07:44,880 --> 00:07:47,480 Speaker 1: likelihood of injury. All right, So there you have it. 121 00:07:48,000 --> 00:07:53,280 Speaker 1: Three swaps, three exercise swaps. If you have shoulder pain. 122 00:07:54,360 --> 00:07:59,960 Speaker 1: So simple, so effective, so smart, and when it comes 123 00:08:00,040 --> 00:08:03,240 Speaker 1: to being injury free, it's not about luck. Talking with 124 00:08:03,280 --> 00:08:07,600 Speaker 1: my son today about luck. When I coached people for 125 00:08:08,160 --> 00:08:11,800 Speaker 1: different events, I never wished them luck. Either did the 126 00:08:11,800 --> 00:08:14,400 Speaker 1: training or they didn't. Could bad things happen? Could you 127 00:08:14,400 --> 00:08:17,360 Speaker 1: you know, roll your ankle, get a flat tire? Yeah, 128 00:08:17,480 --> 00:08:22,160 Speaker 1: sure things happen. It's not about luck. It's about hard work, 129 00:08:22,840 --> 00:08:31,600 Speaker 1: being smart and yes, following the excessive moderation philosophy. All right, 130 00:08:31,680 --> 00:08:34,480 Speaker 1: that's it. Friday Fit Tip three exercise swaps if you 131 00:08:34,520 --> 00:08:36,160 Speaker 1: have shoulder pain. If you want to reach out, Tom 132 00:08:36,400 --> 00:08:39,400 Speaker 1: h Fit is Instagram and Twitter Tom h Fit, please 133 00:08:39,559 --> 00:08:44,439 Speaker 1: follow the show, comment and go to Fitness Disrupted dot com. 134 00:08:44,640 --> 00:08:48,040 Speaker 1: Email me through the site there as well. The newest 135 00:08:48,040 --> 00:08:50,200 Speaker 1: book is The Micro Workout Plan. If you want my 136 00:08:50,240 --> 00:08:53,120 Speaker 1: newest book, that is it and if you have purchased it, 137 00:08:53,160 --> 00:08:55,080 Speaker 1: thank you so much for those of you who have 138 00:08:55,120 --> 00:08:57,440 Speaker 1: reviewed it on Amazon. And if you haven't, end have 139 00:08:57,559 --> 00:09:00,280 Speaker 1: read it and have two minutes that is so usually 140 00:09:00,559 --> 00:09:06,120 Speaker 1: helpful to us authors. Again, I am here to help 141 00:09:06,200 --> 00:09:09,600 Speaker 1: you live your best life. You're gonna disagree with me, 142 00:09:10,520 --> 00:09:13,120 Speaker 1: That's okay, because I'm gonna take you out of your 143 00:09:13,120 --> 00:09:15,360 Speaker 1: comfort zone. I'm gonna change your routine around. I'm gonna 144 00:09:15,440 --> 00:09:19,480 Speaker 1: challenge the myths. And it's about control, people. It's about 145 00:09:19,480 --> 00:09:23,480 Speaker 1: control that we have control. It's easier when you don't 146 00:09:23,480 --> 00:09:26,280 Speaker 1: think you do, when you can blame genetics and all 147 00:09:26,280 --> 00:09:29,199 Speaker 1: those kind of things for your lack of results. But 148 00:09:29,240 --> 00:09:30,680 Speaker 1: that's not okay because I want you to live your 149 00:09:30,720 --> 00:09:34,760 Speaker 1: best life. But keep listening, reach out with questions, and 150 00:09:34,800 --> 00:09:39,320 Speaker 1: remember there are three things we all control. How much 151 00:09:39,320 --> 00:09:41,959 Speaker 1: we move, what we put into our mouths, and our attitudes. 152 00:09:42,400 --> 00:09:45,640 Speaker 1: And that is awesome. I am Tom Holland. This is 153 00:09:45,679 --> 00:09:54,320 Speaker 1: Fitness Disrupted. Believe in yourself. Fitness Disrupted is a production 154 00:09:54,360 --> 00:09:57,720 Speaker 1: of I Heart Radio. For more podcasts from my heart Radio, 155 00:09:58,080 --> 00:10:01,480 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 156 00:10:01,559 --> 00:10:03,160 Speaker 1: you listen to your favorite shows.