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Pain-Free Shoulders & Back Exercises That Will Change Your Life


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“Stability” refers to the ability to control joint movement. “Mobility” refers to the ability to move a joint through its full range of motion. According to Functional Movement Systems (FMS), mobility is how well a joint moves freely. A joint should be able to move through its complete range of motion. This involves active movement with control. Stability is the ability to support a joint in a specific position. This helps prevent excessive movement. Mobility provides the freedom to move. Stability ensures the control needed to perform movements effectively and safely. The body alternates between these needs joint-by-joint.
As we age, muscles lose mass and strength, which is known as sarcopenia. Joints also become stiffer and less flexible due to cartilage wear and tissue changes. These changes lead to reduced mobility. They also cause balance issues and increase the risk of falls. Still, regular exercise, nutrition, and movement can significantly slow these declines and maintain quality of life.

Common Shoulder Issues

  1. Rotator cuff injuries (tendinitis or tears),
  2. Shoulder impingement

They both involve pain, weakness, and limited motion, often stemming from overuse or injury, with impingement causing pinching of tendons/bursae, leading to inflammation (tendinitis/bursitis) that can progress to tears. While impingement involves tendon compression, tears are actual tendon damage, but both cause similar symptoms, such as pain with overhead movement, with tears generally more severe and potentially needing surgery. Early rest, ice, NSAIDs, and physical therapy are common treatments, but severe tears might require surgery.

Test Your Shoulders

3 zones that show the condition of your shoulder mobility:

  1. Red zone(picture above): hands farther than a fist from each other >>Fix your life.
  2. Yellow zone: hands one fist away from each other 
  3. Green zone: Hands touching behind the neck

Exercises That Can Indicate Healthy Shoulders, Neck, and Rotator Cuff

  • Hang 1:00 or more 
  • Single Arm Overhead Carry (elbow locked) 1:00 min or more with 10%-30% of body weight 
  • Shoulder CAR (Controlled Articular Rotation)

Demo: 

Walking Overhead Carry

Shoulder CAR (prone)

General Shoulder/Rotator-Cuff Warm Ups 

  • Rowing Machine 
  • T.Y.I (band) followed by external rotation 
  • Face Pull 90 degree Shoulder Rotation Band 

Core stability Plank

  • Side plank
  • Plank + firehydrant
  • Bench Plank + lateral raise (db)
  • Bench Side Plank + lateral Raise

Demo:

Band External Rotation Standing

Face Pull Band (90 degree shoulder external rotation)

Seated Cable Scapular Retraction Vertical Pull Down

Bench Side Plank and Lateral Raise 

Bear Crawl Plank and Lateral Raise

Exercises to Avoid “If” You Have Shoulder/Rotator Cuff Pain:

  • Barbell Bench Press (especially if you don’t have time for extensive warm up)
  • Heavy Lateral Raise 

LOWER BACK AND HIP

Great Hip Mobility Tests

Deep Squat Hold (1:00) with correct form, without knee valgus. 


Hip CAR (Controlled Articular Rotation)

Deadlift

Warmups before Deadlift and Squat

Plank
Hip Bridge 
Pendlay Row (Barbell or Kettlebell)

*Uruz (ᚢ) is the second rune of the Elder Futhark, symbolizing raw, untamed primal power, physical strength, endurance, and vitality, derived from the Aurochs, a formidable extinct wild ox, representing the wild force of nature, inner potential, and the will to overcome challenges. It signifies transformation, good health, and masculine energy, embodying a life force that shapes existence and demands courageous action, often linked to new beginnings and personal development.

Meanings & Symbolism
Strength & Endurance: Represents immense physical and mental stamina, the power of the wild bull, and the ability to persevere.
Primal Energy: Embodies raw, untamed life force, creation, and the fundamental energy within all beings.
Health & Vitality: Signifies robust health, healing, and potent life energy.
Transformation: Represents the shaping of energy into form, new growth, and the courage to face the unknown.
Independence: Reflects the freedom and self-assertion of the wild creature.

In Practice
Divination: When drawn, Uruz suggests a time of peak physical and mental energy, urging focus on personal development, overcoming obstacles, and asserting one’s will.
Magic/Meditation: Used to boost stamina, courage, assertiveness, and to channel powerful creative forces, often for initiation or new ventures.


Etymology & Form
Name: Translates to “Aurochs,” an ancient wild ox.
Shape: Resembles horns or the shape of the wild beast, embodying its untamed essence