Ask Coach E
Episode 1

I often have what I call neck/should pain that can be a level 6=7 when worse. It's in the upper middle part of my back, generally on one side more than another, happens most acutely when I'm doing woodworking or cooking and am looking down a lot. I don't know if its rhomboid or mid-trap but likely one of those. but it seems muscular moreso than neural. Unsure if this is related but insured left shoulder a couple of years ago during a heavy (for me) bench press - likely rotator cuff. Shoulder pain is not horrible (generally 5 ish) and external rotation exercises seem to help but left should is definitely weaker than the right - particularly with my shoulder extended to horizontal doing external rotation. The neck pain has showed up in recent months and didn't show up immediately after the shoulder injury.

I have done various parts of neck pain solution with mixed success, and just started again Neck Foundations 1. (I have done most all of your programs over the years.)

My question is just about side planks and rotating side planks etc. Everytime I do them - and I do try to do the right technique - but I irritate my shoulder and neck on one side which can last for days. Are there other options for this exercise which will enable me to build strength in this area.

I have been working through the shoulder mobility routines and find that there is a hard-to-activate / hard-to-access location.

This space is located when I bring my right hand across my body and place my palm over the acromion (?). I drive my fingers into the uppermost space under the acromion and lateral to the scapula. It is tender with this finger massage. My attention is drawn to this space because it "pinches" and alters mobility slightly on this shoulder alone.

I am not sure if I should try myofascial release technique on this area because I have concern that I could cause damage.

Any insight would be appreciated.  

How can I avoid shoulder pain when training for boxing? Both holding pads and punching, especially left hooks. Thank you :)

What are some prehab exercises you would recommend before reverse shoulder replacement?

Thank you for this new initiative. I sleep on my sides most of the night, regularly alternating between the two sides. I have bought a pillow which puts my head and neck in a good position, and another pillow which attaches to my knee and allows me to comfortably sleep with my body straight and aligned. The problem is that my shoulders feel squished and sometimes one of them hurts in the morning. Can you think of something I can do to prepare my shoulders for being "slept on" for a few hours each? Thanks again.

Shoulder pain solution: feeling a bit stuck as my pain seems not to want to resolve completely no matter what I do. How can I get it to finally resolve so I can do even a little swimming and strength training?

Background: Right shoulder has always had the propensity to get a little sore with lifting or swimming, but had insidious onset worsening a year ago. Now if I swim (any stroke) or lift weights with upper body, sharp pains in the anterior shoulder occur 1-2 days later. Reproducible with cross body adduction with thumb pointed down. I've done another therapy program (made it worse) and PRP to the supraspinatous tendon (that reproduced my pain quite a bit when that was injected). Rest always helps but it always seems to come back even with just a little activity. I'm almost done with Foundations 1 and have noticed no changes to be honest - it's doing ok because your coach told me to pause training, but there's been no improvement in that cross body adduction test.

I have been diagnosed with supraspinatus tendonitis and probably long head of the biceps tendonitis. This crept up on me over the past year. I am a club level tennis player, on court 4 to 5 times a week for apx 2hrs each visit.

I am following your Shoulder Pain Solution and am in the phase solutions 2 of the programme.

when practicing Curious cobra I still have a dull pain(6) in the biceps muscle throughout most of the ROM. Should I omit this from my routine?

I have also felt the same with the shoulder rotation robot, but only in certain ROMs. The floor robot is no problem now, should I return to that instead.

Just FYI :- Any forward raise activity is an issue especially if holding a weight, (say 1kg yoghurt pot.)

I'm a regular exerciser, heavy gardener, swimmer, yogi, pilates (in the past) and now a HUGE fan of PM. Have had chronic back pain off and on since my 30's, no injuries, just chronic abuse (mostly 3 kids and 40 years of nursing and the gardening) and a 20 degree scoliosis. Heavily right side dominant. Most recently I have been having increasing difficulties with what I think is iliolumbar strain/pain--1 month. SI has also been a problem in the past and off and on. No neurologic issues, only pain in my back, mostly right side. I'm fine lying or sitting and when I get up, I feel OK--for a while. Then it gets twitchy. Any particular movement causes problem? No, almost anything. Pain comes and goes with movement, sometimes an 8 and sometime a 2. Does it stop me? No. But it sure slows me down. I use ice, massage, hot tub, heat. Swimming makes it feel the best, especially frog kick.

1) What can I do to 'fix' this? 2) Is a fabric/velcro back brace a good/bad idea when I'm working?

I LOVE my T shirt! Thanks, Coach E
Maggie

What exercises and stretches would you recommend for a herniated disk (L3 – L4)? The herniated disk was identified by MRI in May 2024. The pain/discomfort manifests across the lower back with emphasis on the right side down into the glutes, hip area, with tight thigh and IT band. These issues have developed gradually over the past two years. I have seen a Neurologist and Back Surgeon recently. Both indicate that the pain in those areas are related to the herniated disk and is caused by a nerve. Both also recommend physical therapy to address the herniated disk and its impact down my right side.

Also, what exercises would you recommend to avoid negatively impacting the herniated disk?

I have the following Precision Movement programs The Foundation, Low Back, Knee, Hip Pain Solution, and TFL Pain Solution.

Hi Eric
Can you let me know what you would recommend for treating pain and restrictions due to diagnosis of gluteus medius insertional tendinosis.

Only on one side and no other structural or tendon damage shows up on x ray or ultra sound scan.

I do the hip lunges and one leg sitting step ups on regular basis.
cheers
Sean

How can I do lunges without overworking my VMO?

I did the Knee Pain Solution programme in which I learned how to activate the VMO. But now it seems that every time I have to do lunges in a routine I overactive it, resulting in pain (7/10) afterwards and not being able to walk much for a few days. For example walking quickly or taking the stairs is painful afterwards.

Hi. When doing the routines to fix pain and root causes, how soon or when should I continue my strength training, walking, or rebounding, if these were activities that aggravated the pain? I am 65 and am improving my range of motion as well as mitigating the pain through your program. I want to do all my activities as well as your program. Thanks.

He made it through while quite sick!  Thank you for being a part of this. 

Eric's daughter doing her thing on the Piano.