First , learn to sleep on your back no time for side stress sleeping
sleeping on a coach or 2 pillow aside will help
memory foam matress wont hurt
Go see a posturologist for a vision test
will talk about that in my next video
then do a rib cage expension test will be in my next video also ,
see of serratus under tightness due to postural change
is labrum under lesion it do sound like surgery
5 important exercice
2 are on picture /
th asian guy do perfect round
rotation start at 2 inch then slowly increase , draw a imaginary circle with your hand this strenghten articular capsule , it look easy it extremely hard even for me..
.it call th greg johnson window washer actually been a lot with professional pitcher in MLB
second is a crac ( core recruitment co contraction )
Th side dumbell pic
side your trapt cant contract that mean you neck wil tend to move
you cant not have your neck moving doin so
that wil help the situation at your advandtage
you draw a imaginary line in a mirror in front of u n keep head completely straight
on side press dumbell
on shrug also well on one side shrug
even tho it tend for controversy i am a believer in magnetic insole for posturologist
Labrum lesion wil create lots of pain try willowbark n warm up
when pain feelin occur
with this exercice .. hope u get my frensglish
Instead of doing physio standard side rotator n rear delt rotators with cable
you use cable with one hand but instead of goin bi dimensional your going tri dimensional ( sprial/meridian) which explain more our state of th world
you pull from down with cable very light weight ,
Th difference is you start face palm facing you n while you extend you rotate entire arm , humerus n hand and specially hand going up
Floor to higher then your head on full extension
you rotate hand that on finishing rotation
th hand turn inward n face palm facing behind you
understand arm low / face palm toward you
finsih arm high / face palm behind you
this is a fair start
and dont forget always two side of th question
so you do th same all over gain
but arm up / palm facing you
finish
arm down / palm behind you
Dont jump on painkiller n dont fell like a victim either
it your challenge in this now
thk u
plz take note that if add rotation exercice
th elbow will be place at 70% degree / for a forearms extension of 30 degrees
your goal is too strenghten stability in range of motion
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You have 2 meridian myo fascia stretch at th end of this video
[ame="https://www.youtube.com/watch?v=AdC8EjIxmRM&feature=youtube_gdata_player"]blp personal trainer / back - YouTube[/ame]
if a lesion of labrum / or glenoid labrum lesion
are.too often surgery case i will go see a extensive specialist
sorry for my frenglish ...