The PT Initiative

Can you reach your hand behind your back?
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Many people don’t have the shoulder mobility to reach one hand up behind their back.
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In order to do this you need:
Shoulder extension
Humeral Internal Rotation
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Here’s 4 exercises that can help with this!
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Need a step-by-step plan to fix your shoulder problems? Comment “blueprint” and I’ll send you more info about my Shoulder Blueprint program!
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Stretching has its place, but it won’t fix your underlying movement issues.

I love this exercise because it helps with so many things your shoulder needs. And best of all, it’s an active mobility exercise. Here are some of the benefits:

✅ Scapular posterior tilt
✅ Shoulder internal rotation mobility
✅ Anterior shoulder pain relief
✅ Perfect bench press warmup

Save this and add it to your next session.
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Comment “blueprint” for more information about my step-by-step shoulder blueprint program.

Is this overlooked muscle keeping your shoulder in pain?
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Here’s what it is, and how to fix this problem!
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🚨Pain in the front of your Shoulder? It’s (likely) not what you think!
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Find out what most people struggle to get rid of this pain, and how to fix it.
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The best way to see progress in your shoulder health is to know exactly what you’re targeting in each exercise.
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If you’re just going through the motions and not moving with intention, you won’t see much improvement.
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Give these 3 a try and let me know how they feel!
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For the full plan, my proven Shoulder Blueprint program.

Scapula Winging Out? Don’t ignore this muscle!
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If your shoulder blade feels unstable and out of place, it could be coming from a weakness of a muscles that sits between your rib cage and scapula.
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The Serratus Anterior helps keep the inside border of the shoulder blade close to the ribs, and moving smoothly.
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If that scapula pulls away and looses position when moving your arms, you may need to work on your Serratus Anterior strength.
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Give these exercises a try!
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Need a full program to fix your shoulders? Comment “blueprint” and I’ll send you some information about The Shoulder Blueprint and how to get started!
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Here’s where this pain actually comes from. Comment “blueprint” and I’ll send you info about my step-by-step shoulder rehab and mobility plan.
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If you’ve felt that pain on the side of your shoulder that sometimes runs down the deltoid/biceps area, it can be confusing to figure out what’s actually injured.
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Massaging the deltoid or biceps won’t do much in the long run because this is often a referred pain from the rotator cuff. More specifically the Supraspinatus muscle
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Here’s a few ways to start working on this.
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Need a clear plan to fix your shoulders? Get my step-by-step Shoulder Blueprint program in my profile!
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✅4 Part Routine for a Healthy Rotator Cuff!
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Start with 2 sets of 8-10 each
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Comment “blueprint” and I’ll send you more info about my step-by-step Shoulder Blueprint program!
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✅Build bulletproof shoulders. Comment “blueprint” and I’ll send you info about my step-by-step shoulder rehab and mobility plan.
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End range training is neglected by most people, but it's how you can decrease injury risk and improve your mobility.
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1: lift overs - 2 sets of 8
2: alt prone swimmers - 2 sets of 6 each
3: arm rotations: 2 sets of 15 each way
4: btb lifts - 2 sets of 20
5: A to T pulses - 3 rounds up and back down
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Get my Full Shoulder Blueprint program in my profile!
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