Everywhere I look-online forums, comment sections, casual conversations- I see the same thing: People suffering. Frozen shoulder. Shoulder impingement. Dislocations. Rotator cuff pain. Constant frustration, limited range of motion, and very few real solutions being offered.
This post is my response to that.
I'm not here to complain. I'm here to offer practical, accessible approach to reducing pain and restoring movement-one that helped me heal my own shoulders after years of injury.
How this started
I learned these skills as a teenager, long before physical therapy became layered with expensive systems and fitness gurus. My problems began during football practice, diving for a tackle. Over time my shoulder started dislocating chronically. It got so bad that I eventually needed surgery, which left me with a weak immobile arm.
Here's the truth:
If I had known then what I learned later, I never would have needed that surgery.
Since then, I've injured my shoulders multiple times-playing basketball, boxing, doing chin-ups. Each time, I successfully healed myself using what I now call Rubbing and Rolling and Flexing the Fulcrum.
Why modern Rehab Often Falls Short
Many modern physical therapy programs jump straight into painful, grinding exercises. When you are already inflamed and restricted, that approach can make things worse.
Before you strengthen, you need to restore circulation. Before you load, you need to release tension. Before you push range of motion, you need to warm the tissue
That's where this approach comes in.
Rubbing and Rolling: Preparing the Shoulder to Heal
These techniques are soothing and should be done before any demanding or painful exercises.
The goal is simple:
Get warm blood circulating through the affected area so your shoulder can move and strengthen again.
This work can be done anywhere in the world, by men or women, regardless of financial ability. What you need is the desire to heal-and a few simple tools.
A tennis ball
A LaCross ball
Resistance bands or tubes
And, ideally, a strong thumb
This is deep acupressure work.
Using your bare hands, reach deep into the armpit area and apply pressure to the true epicenter of the problem. Work along the bones, using your thumb and fingers to loosen knots and tight tissue. A warming lotion like Ben-Gay can help your fingers glide and add penetrating warmth.
If you're not strong enough to do this yourself, an intimate partner may be able to help. Most massage therapists won't go deep enough into this area.
Next, lay on a tennis ball or lean against a wall with a LaCross ball. Roll slowly around the shoulder, applying just enough pressure to soothe knots and tight bands. This promotes circulation, reduces pain and begins restoring range of motion.
Flexing the Fulcrum: Strength that heals from the inside out
Once the shoulder is warm and responsive, you move to Flexing the Fulcrum.
Here, your arm becomes the lever, and your shoulder becomes the fulcrum.
Using resistance bands, tubes, or a pulley system, extend your arms and work directly into the problem area. Start with light resistance. Build gradually. Use full range of motion without straining or " short arming " the movement.
Think of your shoulder as a hinge working against opposition.
Pull down from 12 o'clock to 6 o'clock
Lift up from 6 o'clock to 12 o'clock
Pull across from 9 o'clock to 3 o'clock
Return from 3 o'clock to 9 o'clock
When done correctly this practice radiates healing from the inside out.
You can view demonstrations of these practices at over40fitlife.com
Why I believe in this so strongly
One of my proudest moments came when I enlisted in the U.S. Army. At the time, people were being rejected for everything from flat feet to poor eyesight. I disclosed my shoulder surgery during the application process.
During my physical, the doctor examined my surgical scar and put me through range-of-motion and strength tests. He praised my results and noted that I had done an outstanding job of rehabbing my shoulder.
I passed my physical.
I joined the Army.
I served my country.
I became a Veteran.
Healing my shoulder was worth more than money can buy. It opened doors for me.
My hope is that this work can open doors for you too.
You're welcome to explore the full video course at over40fitlife.com