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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Shoulder › Best way to treat “Douchebag Shoulder Syndrome”?
- This topic has 8 replies, 4 voices, and was last updated 9 years, 10 months ago by
Maria Bovin de Labbé.
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06/11/2014 at 5:26 pm #70963Maria Bovin de LabbéParticipant
I have really bad “Douchebag Shoulder Syndrome”, my shoulders are really rolled forward. Please see image of my shoulders.
I also tend to get sore spot behind my left shoulder blade, and also front of shoulder/biceps tendon irritation on my left arm.
And help/advice is really appreciated. Thanks in advance.
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06/11/2014 at 11:26 pm #74770Nathan RicherParticipant
Here’s one important part of it.
our 21st century lives are filled with opportunities to create delta-bravo shoulders. we must stop that or else any solution involving mobs or smashes won’t last. we need to fix our positions in our normal lives so that we do not encourage the delta-bravo shoulder.there are a ton of mobs and smashes in the videos that involve the pec minor, pecs, and front delts to release them from their delta-bravo constantly shortened positions. it looks like your neck is coming fwd too, and your t-spine is becoming rounded. you’d probably want to work on getting a double lacrosse ball or gemini and freeing up your ribs and t-spine which will also help.I also have been working with a Crossover Symmetry system – it’s awesome for this. I highly recommend it. You can get it from Rogue Fitness or search google – I bought mine for cheaper from ATG Stores. -
06/11/2014 at 11:29 pm #74771Nathan RicherParticipant
i would also recommend cleaning up your back as well, especially on and around the shoulder blade and rear delts. There could be some tissue restrictions there which do not allow the shoulder blade to move properly given your dbag shoulders.
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06/12/2014 at 3:33 pm #74774AnonymousGuest
Looks like you are standing over extended.
You need an organized standing position.
Torque and Trunk Stability Part 1: How to Stand
Clear the T-Spine, Now We Can Start Talking Shoulders
Episode 18: Free Your Scap, Free Your Mind -
06/12/2014 at 11:09 pm #74775Alex DaubonParticipant
Huge MWOD fan here. I’ve also had shoulder surgeries on both shoulders.
However, bikram yoga has done more for my shoulders than MWOD ever has. Not a big bikram fan but the overhead poses are money!
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06/13/2014 at 12:13 am #74776Nathan RicherParticipant
This recent DailyRx is pretty good:
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06/13/2014 at 10:52 pm #74782Katie HemphillParticipant
Hey Cr3do,
On top of clearing all that stiffness through the front of the shoulder and chest, I’d also take a stab at those lats. That’s some big meat that contributing to an internally rotated shoulder position, and often gets overlooked when people are trying to get outta d-bag mode.On the topic of lats, it probably wouldn’t hurt for you to add some more pulling to your movement diet. Give your shoulders and excuse to go back where they belong! Strongly recommending some horizontal pulling: barbell rows, dumbbell rows, body rows, whatever!Also, start to take stock of your shoulder position throughout the day. An easy way to set a neutral position from standing is to just let your arms hang at your sides, gently draw your shoulders back and down, and rotate the pits of your elbows forward. Where your shoulders end up is a pretty solid place to let them rest. That doesn’t mean that every movement you do needs to have the shoulders in that position (nor should they be), but that neutral position represents a good resting position to assume between movements.Now go get that back strong and sink a lacrosse ball into those delts. -
06/13/2014 at 10:55 pm #74783Katie HemphillParticipant
Oh, and one more thing:
Get that t-spine extending. Just hit a quick search for t-spine in the episodes section and it will straighten you out. (Get it? I kill myself.) Your upper back is just a little too turtley to be very conducive to a good shoulder position, and is leaving you with your head thrust farther forward than is ideal.Just be as tall as possible (crown of your head to the ceiling), and unlock those sticky vertebrae. -
06/17/2014 at 9:30 am #74810Maria Bovin de LabbéParticipant
Thanks for the help and advice guys.
Ill go over the videos and really give them a go.
Hope it helps.
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