Do This After EVERY Workout For Healthy Shoulders - Fix Cracking And Popping

Author: Strumos Fitness | | Categories: mobility , prehab , rehab , Shoulder , Workout


We’re going to start today with a test.

Start by leaning your hips and shoulder blades against a wall with your feet out slightly. Pin your elbows and the backs of your hands to the wall.

Slowly raise the arms overhead while maintaining as much contact with the wall as possible. Allow yourself an arched lower back but make sure your shoulder blades and hips are maintaining contact.

Wall slide

Repeat this over, controlling the motion of your shoulders. The closer your feet are to the wall, the more difficult this will be.

Go on. Give it a shot as you read this.

Are you having trouble keeping contact? Are your elbows touching but your hands not? Are you even able to get your elbows back? Is any of this causing discomfort?

If you answer yes to any of these questions, you’re missing shoulder range of motion.

Popping and cracking along with pain when you try to exhibit full range of motion are also signs of the same thing.

Typically, the pain is felt down the front of the shoulder and can even travel down towards the bicep.

This happens because your rotator cuff muscles are loose and weak. More specifically the supraspinatus muscle tendon that travels right through the joint can get “pinched” between the bones of your shoulder. (All as a result of dysfunctional movement patterns).


This is known as shoulder impingement and causes tendonitis or inflammation of the tendon.

The way we fix this is to target the rotator cuff muscles as part of our training and bring the shoulder joint back into proper alignment. Shoulder external rotation is our way to do that, and you guessed it, the rotator cuff muscles are responsible for this movement.

Rotator cuff muscles

There are many ways to train external rotation such as with dumbbells, cables, and bands.

Whichever method you choose, make sure to keep your elbow locked in place. As soon as it begins to drift, you’re taking the work away from the rotator cuff.

External rotation

My favorite way to get the job done is through face pulls. To make sure you’re including external rotation, act like you’re driving your thumbs backward.

Face pull

Do some form of external rotation training at the end of EVERY workout. 3 sets of 12 is a good place to start but you can do more volume as necessary. If you like, you can add it as a superset to any other exercise throughout your workout.

It’s an often forgotten area to train and most people have shoulder issues because of it. External rotation, through the rotator cuff muscles, is our main method of stabilizing our shoulders in any type of movement. Whether it’s a horizontal or vertical press, or rows and pull-ups, external rotation is necessary to put ourselves in a good position.

Not to mention it will get rid of that popping sensation along with helping you improve your posture.

A simple set of three after every workout, whether it’s upper or lower body day, will make all the difference.

To your good health,


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