Joel Stevens Personal Training

Fix ya shoulder pain EP 4 - Dead hang

Can’t be that simple? Trust me it is

Hang everyday or as often as possible and your shoulders will feel 🤌

Your lower back will feel great also and you’ll build an iron grip. Winner 🥇

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Fix ya shoulder pain EP 3 - Dumbbell External rotation

Excellent movement building strength and stability through the shoulder mostly the rotator cuff muscles

Start light and focus on feeling the back of the shoulder working - 2/3 x 8-15 reps each side

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Fix ya shoulder pain EP 2 - prone swimmers

Another great posture correction exercise this time involving some rotation

2/3 sets 10-12 reps pre and pressing movements

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Shoulder pain EP 1 - YTWs

Excellent movement for shoulder health and a good warm up before any pressing movements.

Banded my favourite set up, but you can do this movement prone on the floor or bench also.

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EP 9 - Fix ya knee pain

More Isometrics 🤌

These are great variations and deceptively challenging

Wall sit calf raise & ‘runners lunge hold’

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Bye bye

Fix ya knees EP 8 - Nordics

Not ya Vikings, although they probs had bulletproof knees 😂

Nordic hamstring curls and reverse Nordic curls

Nordic hammy curls probs greatest hammy exercise, resisting bodyweight on just the hamstrings

They are tough, add a band and or start with less range and build over time

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Fix ya knee pain EP 7 - plyometrics

Later stage into fixing knee pain, start adding Plyos when you can tolerate heavy/long isometrics and when your tempo movements are feeling good

Start low intensity and volume and build week to week if pain doesn’t increase after 💪

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Fix ya knee pain EP 6 - HAMSTRING MOBILITY

Strong and mobile hammys will take the pressure off your knees

Strengthen and lengthen

Gold standard RDL & Jefferson curl

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Fix ya knee pain EP 5 - Strengthen and lengthen

Mobility mobility mobility

Then more mobile you can be the less stress on the joints. Alongside good strength and stability of course

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