00:00Man, my shoulder hurts, but no pain, no gain, right?
00:03We'll be seeing him soon.
00:07If you're working out with shoulder pain,
00:09thinking you're making your shoulder stronger,
00:11you couldn't be more wrong.
00:13It just means that you're one bad rep away from surgery.
00:29Hey guys, Dr. Rob here.
00:31Welcome back to The Art of Recovery.
00:33So we are gonna be going over the five key mistakes
00:36people continue to make in the gym that keeps them in pain,
00:39as well as the prerequisite stability
00:43and strengthening exercises I have all my clients go through
00:46that come to me in shoulder pain from lifting overhead
00:49and to get you back to safely doing this
00:52very important compound movement
00:55that most orthopedic surgeons tell you to stop doing
00:58because it will wreck your shoulders.
01:00So make sure you stick around to the end
01:02because we have a free downloadable PDF
01:05with a lot of our exercises in it.
01:08All right, guys, so mistake number one
01:09is when somebody develops shoulder pain,
01:12most likely rotator cuff tendonitis from the overhead press
01:15or really just strengthening shoulders in general.
01:18They keep raising their arm to see if the pain is gone.
01:22All this does is it keeps the tendon inflamed.
01:24So the one diagnostic tool we use in the clinic,
01:27which you can also use at home,
01:29is what we call the empty can versus full can test.
01:32All right, so imagine you have a can in your hand.
01:35The full can test is raising your arm up against resistance,
01:40so hold that there, don't let me push down,
01:42and that should trigger shoulder pain right in the front
01:45or anterior portion of the shoulder.
01:48What happens is as the tendon snakes through
01:51underneath the collarbone, if it is inflamed,
01:54it starts to get impinged up against the collarbone,
01:57creating pain.
01:58That would be the worst case scenario.
02:02The empty can, so imagine you have that can in your hand
02:05and you're dumping out the contents of the can.
02:08Raising your arm straight up against resistance there,
02:11so push up.
02:13If that creates pain,
02:14that's the start of rotator cuff tendonitis.
02:17So if you have a positive empty can test,
02:20that alerts you that something needs to be done.
02:23If you have a full can test,
02:25you have full-blown rotator cuff tendonitis,
02:28and you need care immediately.
02:29Mistake number two is people tend to track pain
02:34rather than their performance to see if they are improving.
02:38So you want to be able to move your arm
02:43through a full range of motion that is both smooth,
02:49stable, and strong.
02:52Not go by pain, which is really only a symptom, right?
02:57So if you're talking about shoulder
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