the pvc front rack exercise attacks the entire arm while reducing and eliminated elbow and wrist pain

Wrist Pain

Wrist Pain and Elbow Pain arise from a lack of full range of motion throughout the entire arm.


Increasing range of motion at the mid back, shoulder blade, shoulder, and elbow reduces and eliminates wrist pain.


Some experience wrist pain from working long ours in front of a computer.  Others will find it at the gym doing movements like the front squat, power clean, or push press.  Regardless, pain at the elbow and wrist comes from a lack of range of motion and stability.  And though many see it as a local issue, the problem is throughout the entire arm.


Problems the wrist and elbow don’t start at the wrist and elbow.  For the desk jockey, it comes from a rounded spine and slouched shoulders.  The gym rat thrashes these joints because they focus on stretching the wrist and forearm and not the whole system.  When both groups understand that it is a global problem, they will make progress.


The global problem, or process, starts at the spine.  Extending the spine, or being able to sit up straight without much effort is the start.  Freeing up the shoulder blade to glide around the rib cage is the next step.  And loosening the tight muscle groups around the shoulder finishes the process of creating a solid platform.  In other words, achieving the above allows the elbow and wrist to operate on a solid foundation.


The PVC Front Rack Stretch attacks all of the arm, shoulder, and spine.  We are all short on time, so it’s great to have one stretch that works on so many parts.
Don’t waste your time doing the same things and getting the same lack of results.  Attack the entire system and see your symptoms reduce and vanish.  No one should suffer from elbow and wrist pain.


Good Luck and #keepmoving
The pvc pass through help restore range of motion to heal and protect the rotator cuff

Rotator Cuff Tears

Rotator Cuff Tears and Shoulder Pain arise from a lack of range of motion throughout the “Shoulder Complex”.


Achieving full range of motion throughout the shoulder complex reduces stress and strain, protecting the rotator cuff from tears while eliminating shoulder pain.


The rotator cuff is a group of muscles that produce fine-tuned stability and balance at the shoulder joint.  It is easy to get very detailed because the shoulder is an amazing complex of parts and movement.  This post simply states that the rotator cuff works to keep the shoulder IN THE MIDDLE of the joint.


The shoulder is complex and capable of a large range of motion.  Because of this, it is easily damaged.  This damage occurs due to the shoulder joint being pulled from THE MIDDLE position.  So, keeping the shoulder in THE MIDDLE is GOOD.  Allowing the shoulder to GRIND AWAY FROM THE MIDDLE is BAD.


The pvc pass through exercise works in two ways.  First, it identifies where range of motion is lacking.  Second, it provides a mechanism to safely build full range of motion over time. 


Health & Performance Center treats shoulder rotator cuff tears by treating the tissue and the system.  Graston Technique and other soft tissue treatments increase blood flow and the healing response.  The rehab exercises restore full range of motion, providing stability and longevity of results.


The shoulder is designed to be strong and stable, yet flexible and adaptable.  This dichotomy leaves it vulnerable in comparison to other joints.  However, achieving a strong, healthy, and fully capable shoulder is possible.  In fact, it is critical.  A great shoulder complex leads to a slower degenerative process to all the arm and neck joints.


Mastering the rotator cuff, healing tears, and eliminating shoulder pain is difficult.  But, it is one worth it.  We guide you through the process.


Good Luck and #keepmoving

The subscapularis, or arm pit, mash is a great way to restore mechanics and reduce shoulder pain and inflammation

Shoulder Pain

Shoulder pain isn’t always because of damaged tissue.

Inflammation is more often the cause of shoulder pain. And because it can be tricky, its cause generally hides in the deep.

Shoulder Pain that is pinpoint, arising from a very specific accident, is generally due to tissue damage. However, the majority of shoulder pain patients come in with general pain, no specific accident, and in a state of confusion regarding the cause. Inflammation is the culprit.

Inflammation is a silent killer. It builds slowly over time and, without warning, knocks us down over a seemly inconsequential actions. Reaching for the coffee pot, putting on a coat, and reaching for a purse are all simple actions that end with devastating shoulder pain. And it can be very confusing.

This is not the first post about shoulder pain and many of you have probably tried other treatments or even gone to physical therapy. The unfortunate truth is that many of you have had limited to no resolution. Hopefully that can change.

The subscapularis or arm pit mash is an exercise that unmasks the cause of inflammation at the shoulder. Releasing tension in the subscapularis with this exercise restores mechanics to the shoulder and reduces pain. Many times the improvements are fast and dramatic.

Why do so few know about this exercise? Simple, it isn’t very much fun.

The only way to attack the subscapularis is through the arm pit. That’s right, sliding a pvc pipe (with a cap on the end) along the rib cage and then into the depths of the arm pit. Eventually the end cap will contact and compress the front of the shoulder blade which is the hiding place of the subscapularis.

Confirmation of subscapular isolation occurs when you begin to sweat lightly and feel moderate nausea. Honestly folks, this guy has been hidden for years and the discomfort is real. Yet, when you finish your restoration work the pain either reduces or can be eliminated entirely.

Good Luck and #keepmoving
The neck roll and mash will reduce trigger points and stress areas of the neck, helping to manage neck pain and shoulder damage

Trigger Points and Neck Pain

Trigger Points and Neck Pain generally express from chronic postural stress.

Alleviating the trigger points provides the opportunity to progress away from neck pain and shoulder damage.

I am guilty. That’s right. Guilty of allowing my shoulders to round and my neck to drift forward. And that rounding and drifting creates my neck pain and trigger points. All because of gravity.

Gravity is one relentless S.O.B.!

The forces of gravity always win in terms of pulling us into slouched postures. It is the path of least resistance and try as we might, we will all eventually succumb to the power of gravity.

So, do we quit? Throw in the towel? Accept our impending doom?

Nope, we grind against it. The roads we travel, the buildings within we work, the homes within we live, and the vehicles we drive do not give in. Yes, they are structures and machines… but we aren’t much different.

In fact, we have a massive advantage. We can think, act, and manage nearly everything we need at virtually any time we see fit. We don’t need to wait for a maintenance crew, government funding, or our next paycheck. The body just needs some attention.

The neck mash exercise is a great method of reducing stress and trigger points from our neck and shoulders. Because it will provide relief of neck pain and help reduce shoulder damage, the exercise is our maintenance mechanism.

Gravity will always push and pull on our system, and though we lose the battle we can always win the overall war. Restoring normal tissue to the neck can then allow for postural restoration. Renewed and appropriate posture allows us to fight the forces of gravity with greater efficiency. In doing so, we win for longer periods and reduce the tendency for trigger points to emerge.

Don’t stress the battle; win the war. HPC can help restore your postural stability, reducing your neck pain, and decreasing your shoulder damage.

neck mash

Good Luck & #keepmoving