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Video Summary
The Shoulder Controversy and a Possible Resolution
In this latest video, I talk about a revelatory piece of information I learned from physical therapist and trainer Jeff Cavaliere in an interview he did with Andrew Huberman (video embedded below). This information is relevant to the controversy I talked about in my previous video, Start Where You Are. The controversy is about whether or not to keep your shoulder packed (meaning scapula down and retracted) when raising your arms overhead or let your scapula raise up. I didn’t know the answer but felt I had found a reasonable middle way.
Well, the new piece of information may just have resolved the controversy. I talk about it and what I think it means in the first part of the video, so watch that for more.
Video Update
October 8, 2024
In the video, I said that I wasn’t understanding the GIF perspectives. I finally figured it out so am updating. The upshot is that I thought the front was the back and the back the front. Clear as day once I figured that out. The video update below is a little over a minute. It adds the visual element for the explanation.
I Can Plan and Show Up for a Training Plan!
In the second part of the video, I talk about a fantastic step in my healing journey. I not only planned but also began to execute my first training program for myself.
This is a big deal!
In recent years, I have not been able to plan anything, training or otherwise, in terms of progressing towards a goal due to illness and my corresponding inability to carry through on anything. The fact that I’ve been able to lay this out, start doing it, make progress, and feel like I can keep showing up is downright miraculous!
And, it means that I will soon be able to join the ranks of the living!
The Plan in Broad Strokes
In very broad strokes, I’ll be doing isometric strength work 3 days per week. For my chosen running pregression of crawling, I’ll be scaling up from 3 days per week to 5 days per week of crawling and then scaling up in terms of time spent crawling. The plan as written consists of two 3-week blocks with a change up block in between them. In the change up week, I’ll do different isometric and movement exercises.
After the seven weeks total, I’ll do a deload week, or a week where I decrease the amount of work I’ve been doing to let my body rest and reap the benefits of the training. If I need to do a deload week sooner, I’ll do that. The likely alternative would be week 5. For now, the plan has a nice symmetry to it, which I like.
I have already completed week 1 and it feels like this plan will work for me, i.e., that I’ll be able to do it and progress. Yay! What that means in practical terms is that I’ll be laying down a solid ground level foundation in core strength for whatever makes sense to do next. I suspect what comes next will be moving out of isometrics and into building strength through movement.
As it stands, my first plan will take me to a few days before Christmas. That feels like a perfect marker for my first fitness training cycle. The fitness I gain will be a great Christmas gift. For the first time in a long time, life is starting to make sense and feel right. I’m already looking forward to planning the next cycle :).
In future videos, I’ll share specifics about what I’m doing. For now, I just wanted to share the super exciting news about the uptick in my health that being able to plan and show up for a program represents.
Shoulder Movement GIF’s
Here are the GIF’s I showed in the video. If you scroll further, you will find links or embeds of the resources I mentioned in the video.
Mentioned in the Video
Proper Scapula Position When Raising Arms Debate
The video where I talked about the debate about whether your should keep your shoulders packed when raising your arms or letting them raise up is the one titled Start Where You Are: Training Principles and Practice. Go to timestamp 28:44 for my discussion on this topic.
Jeff Cavalier Talking About…
The Shoulder Joint
Below is the video interview with Jeff Cavalier. The video is called Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Huberman Lab Podcast #79. It is one of Andrew Huberman’s podcasts on his channel, Andrew Huberman.
For the full discussion, go to timestamp 01:12:56.
Upright Row vs Face Pull
I mentioned in the video that Jeff Cavalier recommends a face pull rather than an upright row. In the first video below, he explains what he sees wrong with the upright row. In the second video below, he explains and demonstrates the face pull alternative.
The Face Pull Exercise
A Gentle Reminder: On the Nature of this Content
While I am certified as a personal trainer (certified in 2011), I have never worked in the field and, other than attending a weekend workshop learning about the foundations of the Z-Health system, I have not pursued formal continuing education due to illness. Therefore, what I share in my videos and other posts about my personal journey, choices, and insights is not meant to constitute professional advice or training guidance. I am sharing my experiences purely as an individual on a personal journey.
While I will do my best to explain what I’m doing, each person is unique, and what is right for you will depend on your specific situation, so please use your best judgment if you decide to try anything I share. As needed, consult with qualified professionals - such as doctors, physical therapists, certified personal trainers currently working in the field, running coaches, nutritionists, etc. - who can work with you directly to help you reach your goals given your specific circumstances.
The Almighty Shoulder