Shoulder pain when pressing overhead doesn’t automatically mean you need to ditch pressing and start doing band pull-aparts into oblivion.
Yet somehow that’s what a lot of rehab ends up looking like.
A bunch of exercises that feel “safe”… but have nothing to do with the thing you’re actually trying to get back to.
That’s where people miss the point.
S.A.I.D = Specific Adaptations to Imposed Demands.
Meaning your body adapts to what you repeatedly expose it to. Not what you randomly do in a rehab circuit because it looks therapeutic on Instagram.
So if your goal is to press overhead without pain, your rehab should look like a scaled version of pressing.
Not avoiding it. Not replacing it. Just adjusting the demand so you can actually tolerate it.
That’s why the incline press progression works so well — it keeps the movement specific, lets you train it without flaring things up, and gradually rebuilds capacity until overhead pressing isn’t an issue anymore.
Start where you can actually control it. Progress the angle. Stop overcomplicating it.
Rehab isn’t magic. It’s just specific loading done consistently.
• “Activating” or waking up your glutes and VMO. If you’re walking around, they’re already active. Your body isn’t forgetting how to use muscles you use every single day.
• “Priming” your muscles. What the fuck does that even mean? Most of the time it’s just normal movement with a fancier name slapped on it.
• Stretching and mobility drills. Running requires fuck all range of motion compared to most sports. You do not need a 45 minute pre-run mobility ceremony.
• Warming up and cooling down being treated like life or death. For most runners, easing into a run and finishing with a few easier minutes is plenty.
• Following the 80/20 rule like it’s a law of physics. Plenty of runners train successfully without obsessing over exact percentages.
• Strength training being sold as the magical fix for every running injury. Strength work can absolutely be useful, but the evidence for injury prevention is nowhere near as definitive as social media makes it sound. Load management, consistency, sleep, nutrition, and actually recovering matter too.
Most runners would probably benefit more from:
• Training consistently • Gradually building volume • Sleeping enough • Eating enough • Not ramping up intensity like a psychopath • Stopping the constant fear around completely normal aches and pains
The running world loves turning simple human movement into a full-time rehabilitation project.
I’m not saying skip them, they do help you prepare. But they don’t need to be fancy. Those all-the-rage “activation drills”? Most of the time, they’re doing fuck all for your feet, knees, back, or shoulders.
A warm-up should be simple: a regressed version of what you’re about to do. About to run? Move like you’re running, but easier. Lifting? Start light. That’s it. No donkey kicks, no magic glute switch.
I’m not saying skip them, they do help you prepare. But they don’t need to be fancy. Those all-the-rage “activation drills”? Most of the time, they’re doing fuck all for your feet, knees, back, or shoulders.
A warm-up should be simple: a regressed version of what you’re about to do. About to run? Move like you’re running, but easier. Lifting? Start light. That’s it. No donkey kicks, no magic glute switch.
You’ve probably been told your back pain is from a “weak core.”
Cool. Was it actually measured?
Because “weakness” isn’t a feeling. It’s not something you eyeball in 30 seconds. It’s a measurable quality and if it hasn’t been tested, it’s just a guess.
That’s where the 7-stage abdominal strength test comes in. It gives you a simple, objective way to see where your anterior core is actually at. Not what you think it is. Not what someone told you. What it actually is.
And here’s the important part, this is only one piece of the puzzle. Core strength is not the fix for back pain. It’s one variable in a much bigger picture that includes load, tolerance, and progression back to what you want to do.
Also, this test only looks at the front side. The posterior chain matters just as much and I’ll show you how to measure that next.
So before you start throwing random “core exercises” into your rehab… maybe check if it’s even a problem first.
Movement Therapy
Shoulder pain when pressing overhead doesn’t automatically mean you need to ditch pressing and start doing band pull-aparts into oblivion.
Yet somehow that’s what a lot of rehab ends up looking like.
A bunch of exercises that feel “safe”… but have nothing to do with the thing you’re actually trying to get back to.
That’s where people miss the point.
S.A.I.D = Specific Adaptations to Imposed Demands.
Meaning your body adapts to what you repeatedly expose it to. Not what you randomly do in a rehab circuit because it looks therapeutic on Instagram.
So if your goal is to press overhead without pain, your rehab should look like a scaled version of pressing.
Not avoiding it. Not replacing it. Just adjusting the demand so you can actually tolerate it.
That’s why the incline press progression works so well — it keeps the movement specific, lets you train it without flaring things up, and gradually rebuilds capacity until overhead pressing isn’t an issue anymore.
Start where you can actually control it.
Progress the angle.
Stop overcomplicating it.
Rehab isn’t magic. It’s just specific loading done consistently.
#shoulderrehab #overheadpress #rehabscience #gymrehab #movementtherapy
3 days ago | [YT] | 0
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Movement Therapy
People have completely confused “exercise variation” with “sport specificity.”
Running is a unilateral sport.
That does NOT mean every exercise in the gym suddenly becomes “running specific” because you’re standing on one leg.
Your body does not think: “wow this kinda looks like running.”
Adaptation is driven by load, tissue stress, strength, power, muscle mass, tendon capacity, and exposure over time.
The gym should help you build qualities that running alone often doesn’t provide enough of:
Strength
Muscle
Tendon loading
Bone density
Force production
Running itself is already the most specific thing you can do for running performance.
You do not need circus exercises, wobble boards, single-leg exercises, or “functional” drills to become a better runner.
Sometimes, simple heavy training is enough.
#running #runners #strengthtraining #sportsrehab #runningtips
1 week ago | [YT] | 0
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Movement Therapy
Things you don’t need to worry about as a runner:
• “Activating” or waking up your glutes and VMO. If you’re walking around, they’re already active. Your body isn’t forgetting how to use muscles you use every single day.
• “Priming” your muscles. What the fuck does that even mean? Most of the time it’s just normal movement with a fancier name slapped on it.
• Stretching and mobility drills. Running requires fuck all range of motion compared to most sports. You do not need a 45 minute pre-run mobility ceremony.
• Warming up and cooling down being treated like life or death. For most runners, easing into a run and finishing with a few easier minutes is plenty.
• Following the 80/20 rule like it’s a law of physics. Plenty of runners train successfully without obsessing over exact percentages.
• Strength training being sold as the magical fix for every running injury. Strength work can absolutely be useful, but the evidence for injury prevention is nowhere near as definitive as social media makes it sound. Load management, consistency, sleep, nutrition, and actually recovering matter too.
Most runners would probably benefit more from:
• Training consistently
• Gradually building volume
• Sleeping enough
• Eating enough
• Not ramping up intensity like a psychopath
• Stopping the constant fear around completely normal aches and pains
The running world loves turning simple human movement into a full-time rehabilitation project.
2 weeks ago | [YT] | 1
View 0 replies
Movement Therapy
Think warm-ups prevent injuries? Not quite.
I’m not saying skip them, they do help you prepare. But they don’t need to be fancy. Those all-the-rage “activation drills”? Most of the time, they’re doing fuck all for your feet, knees, back, or shoulders.
A warm-up should be simple: a regressed version of what you’re about to do. About to run? Move like you’re running, but easier. Lifting? Start light. That’s it. No donkey kicks, no magic glute switch.
Warm-ups = prep. Injuries = load you’re not ready for. Focus there.
#injuryprevention #strengthtraining #movementprep #evidencebasedfitness #stopchasingactivation
1 month ago | [YT] | 0
View 0 replies
Movement Therapy
Think warm-ups prevent injuries? Not quite.
I’m not saying skip them, they do help you prepare. But they don’t need to be fancy. Those all-the-rage “activation drills”? Most of the time, they’re doing fuck all for your feet, knees, back, or shoulders.
A warm-up should be simple: a regressed version of what you’re about to do. About to run? Move like you’re running, but easier. Lifting? Start light. That’s it. No donkey kicks, no magic glute switch.
Warm-ups = prep. Injuries = load you’re not ready for. Focus there.
#injuryprevention #strengthtraining #movementprep #evidencebasedfitness #stopchasingactivation
1 month ago | [YT] | 0
View 0 replies
Movement Therapy
You’ve probably been told your back pain is from a “weak core.”
Cool. Was it actually measured?
Because “weakness” isn’t a feeling. It’s not something you eyeball in 30 seconds. It’s a measurable quality and if it hasn’t been tested, it’s just a guess.
That’s where the 7-stage abdominal strength test comes in. It gives you a simple, objective way to see where your anterior core is actually at. Not what you think it is. Not what someone told you. What it actually is.
And here’s the important part, this is only one piece of the puzzle.
Core strength is not the fix for back pain. It’s one variable in a much bigger picture that includes load, tolerance, and progression back to what you want to do.
Also, this test only looks at the front side.
The posterior chain matters just as much and I’ll show you how to measure that next.
So before you start throwing random “core exercises” into your rehab…
maybe check if it’s even a problem first.
#backpain #injuryrehab #corestrength #strengthandconditioning #physio
2 months ago | [YT] | 0
View 0 replies