How to Fix Shoulder Pain

Your upper back is the foundation for strong shoulders. A weak upper back causes poor posture, poor shoulder positioning and a bunch of other physical problems that will lead to injury.

Learn a couple drills to strengthen your upper back.

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Patrick Henigan
Fix Your Shoulder Part 1: How to Cure Stiffness

Your shoulder is an incredibely versatile and complicated joint.

That's why close to 60% of people report shoulder pain at some point in their life.

In the first video in this series I'll tell you why the surrounding musculature is more important than the deltoids themselves to achieve a full, healthy level of function with your shoulder.

Your lats and your pec minor are two muscle groups that take a beating in your daily life. If you sit at a desk all day they are more than likely tight and limited. That will cause shoulder pain and disfunction.

This video will show you how to restore them to their proper length so you can have a healthy shoulder again.

Check it out and share it with your friends in pain.

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Do Your First Pull Up in 4 Weeks

EVERYONE and their mother wants to do a pull up.

But no one knows how to get started.

You can either "figure it out" by hanging from a bar like a dead fish, or you can properly implement regressions and drills that will teach you how to to build the TECHNIQUE and STRENGTH needed to do your first pull up.

In this video I'll show you a foolproof plan to build a kick ass pull up in as little as 4-6 weeks guaranteed.

Give it a watch, share it with your weak friends and happy pulling.

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Patrick Henigan
How to Fix Your Lunge

A lot of people have a hard time controlling their body as they lunge.

It’s tempting to think that you have a problem with your knees, hips or even your lower back.

You don’t.

You have a problem with your foot. You have an anchoring problem. Your foot is not making ideal contact with the ground, so it is sending the wrong signals to both your hips and knees.

Here is how to fix your lunge.

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Patrick Henigan
Fix Your Breathing

Do your shoulders, hips and lower back hurt?

Do you stretch, foam roll and massage them but they still hurt?

You’re not stretching wrong, you’re breathing wrong.

Watch this video to find out why that’s important and how to fix it!

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Patrick Henigan
Exercise You Should be Doing: The Squeeze Press

The inner chest is very hard to target.  Everyone wants that line that divides your pecs.  It not only makes you look good, it helps you perform better in the gym.

A more robust set of pecs will allow you to press more, and also fill out your sweater in winter.  

Most people perform a ton of dumbbell or cable flies to hit this area, and then complain when they get cranky shoulders.

There's a better way to target this area, while not aggravating your shoulders.

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Patrick Henigan
Small Changes Lead to Gigantic Results

A lot of people are overly ambitious in their goals.  I don't say that to imply that their goals are unattainable, they just have an unrealistic road map in their head.  

This is especially true when it comes to nutrition.  I normally ask someone "What's your biggest dietary obstacle? What do you want to change?"

They normal answer is something like "I want to change every thing! Starting tomorrow I want to only eat kale, boiled chicken and never touch salt or sugar again!" 

That's great, but it completely disregards human psychology and their own innate desire to revert back to what's comfortable.

I have to slow people down, and tell them that I don't want them to change everything overnight. I want them to slowly change their bad habits so that the process is do-able and sustainable.

The truth of the matter is that small changes over time lead to gigantic results.  Gigantic changes over a short period of time lead to frustration and failure. 

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Patrick Henigan
Do I Need to Count My Calories?

Tracking your calories is the most surefire way to successfully change your body.  If you're trying to lose fat or build muscle you need to be in control of what you eat, and be accountable for it.

However, it's not always possible to track everything you eat.  

It's also possible that you might hate math and the process of tracking your calories may be too stressful for you.  

That doesn't mean you're doomed to failure, it just means you need to employ another method.

There's a simple way you can control your portions without counting your calories.

You just need your hand and the ability to count to 2.

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Patrick Henigan