Field Guide 20 — Shoulder Health

Keep the joint that does everything working, and see a physio for the rest.

Education, not medical advice; substantial shoulder issues belong with a physiotherapist. For the common minor stuff, most lifter shoulder trouble traces to imbalanced volume: plenty of pressing, not enough pulling, almost no rear delt or external-rotator work. The foundational fix is a 2:1 pull-to-push ratio, two sets of pulling for every set of pressing, held across years. Mobility, scapular control, and rotator-cuff strength are the three pillars, and addressing them settles most everyday shoulder complaints. Brad benches five times a week and rows zero times a week, and Brad has shoulder pain; cause, meet effect. For lifters correcting a niggle or preventing one before it starts.

Includes the complete audiobook (MP3, AI-narrated).

Nelson Sequeira is a certified fitness professional with 15+ years of experience across Portugal, Bahrain, and the UAE. He is not a licensed nutritionist, physician, physiotherapist, or psychologist. Nothing here replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new training, nutrition, or recovery program.