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READ THIS IF: your shoulders are hurting, tight, aren’t performing how they should or you’re looking for the path to strong and mobile shoulders to support your active life for the rest of your life.
Since 2015, Over 10,000 Active People - From CrossFitters to Golfers to Pro Fighters to Gardeners - Have Trusted Me With Their Shoulder Health and Mobility
But not one to rest on my laurels, I’ve since refined my approach for a third time and now it’ll be even more powerful for you if your goals are to eliminate pain, improve mobility and strength AND learn the tools you need for a lifetime of shoulders that move freely and without pain.
Hey, it’s Coach E here and I promise you that this isn’t going to be one of those painfully drawn out sales letters full of hype and hyperbole, but before we dive into what my latest course is all about, I feel a little context is valuable and necessary.
I published my first shoulder course - the Shoulder Flexibility Solution - in 2015.
It was a follow-up to my best-selling Hip Flexibility Solution, based on similar principles and was met by my followers very positively, as you can see by the emails and posts here (I’ve saved hundreds of these):
Results From the Shoulder Flexibility Solution
"I love your stuff - your words and your programs and I'm very grateful for them restoring me to action!
Here's a pic of me at a bouldering competition earlier this year - this was after your shoulder flexibility solution helped clear up a nagging pain in my right shoulder.
I didn't score any points at the comp and I'm full of chalk from all the falling! but, I had a great time and no pain :) - and I could keep on climbing - fantastic.
Thanks again and have a great week."
You’d think I’d be content with the program after receiving hundreds of emails like this...
But noooo - instead of just sitting back, I continued to learn and determined some elements of training the shoulders were missing from the program.
So, I decided to do the opposite of a smart business move and created a brand new shoulder program called Scap Control.
I’m a bit of a perfectionist but more than that - I take it very seriously when someone trusts me with their body because a healthy, fit body means so much to me and to be able to help people achieve that gives me that warm fuzzy feeling inside.
So I launched Scap Control and soon started receiving feedback about it...
Feedback from Scap Control Users
"Hello Eric, first off I must tell you how much I enjoy your programs. I love the details given that makes the most out of the workouts.
For years I've went trough MANY programs to restore my shoulder mobility and didn't stick with because I did not see any improvements, but yours 100% did.
Thank you sooo much for your amazing knowledge....already my mobility has improved by at least 80% and I'm just in my 3rd week on 4 times a week training.
Thanks again for the awesome program."
"Eric Wong saved my life!
I have always lifted weights and did some bodybuilding when I was younger. I even entered the Darkside a little bit but about 2 years ago I seemed to develop severe bursitis in both shoulders and had a torn rotator cuff with a 10 mm tear. In all the scans and the two surgeons that I saw said the only way was to have surgery and I would never lift weights properly ever again.
I began working through the scapular strength program from the start and eventually found out that my shoulder felt better and better. Although I could not lift weights it also gave me a sense of purpose.
I still could keep in a routine by going to the gym and keeping in contact. Although I am now 51 years old and not as strong as I used to be I'm still managing to bench press 140 kg and military press 90 to 100.
2 years ago I never thought I'd even be there. I could not even brush my teeth or work properly as I said at 51 years old. I know that the tear will still be there but with the added stability in my shoulders and scapula I think it has counteracted this.
I still struggle on some days with pain but I still religiously do a scapula strength routine before every single workout. So although the title I gave this email was Eric wong saved my life it may have been a bit melodramatic but without going to the gym my mental state would not have been good.
So after this long email I would just like to personally thank Eric for his revolutionary and inspirational programs. Please keep up the good work
Thanks, Russell, from Australia."
While I haven't created any stand-alone shoulder program since Scap Control, I’ve launched the following courses for other areas of the body: Spine Control, Hip Control. Lower Limb Control (knees, ankles, feet) and Upper Limb Control (elbows, wrists, hands).
Through the creation of every course and the feedback I receive, I gain a bit more insight into how to better construct programs and balance what to include versus the time and focus required.
And I've developed a greater understanding of the role of neuromuscular adaptability, because if the prescribed routine exceeds our capacity to adapt neuromuscularly, long-term learning will not occur and we will not make progress.
I take great pride in effective and efficient program design because with two little ones and a business to run, I know just how busy life can get, but more importantly, if I can boil everything down to the minimal effective dose, you’ll be better able to follow-through and get the results promised.
So that's how Shoulder Control came to be - there’s the background so if you’re still with me here’s what Shoulder Control is all about…
INTRODUCING: SHOULDER CONTROL
3-Phases to Restore Optimal Shoulder Function, Improve Mobility and Build
Pain-Free, Functional Strength
While we commonly refer to the shoulder as a joint, it’s actually a complex made up of four distinct joints: the glenohumeral (GH) scapulothoracic (ST), acromioclavicular (AC) and sternoclavicular (SC).
The glenohumeral and scapulothoracic are the most important from a training perspective because they contribute to most of the movement at the shoulder while the AC and SC joints are primarily passive with ligaments being the primary tissues that support them.
The glenohumeral joint moves in all 3 planes of motion:
And the humerus can also rotate internally and externally at every position.
Combine this with the ability of the scapulae to simultaneously protract/retract, elevate/depress, upwardly/downwardly rotate and tilt both anteriorly and posteriorly and the shoulders have an unparalleled freedom of movement.
At least, they should.
The relatively thin capsule and ligamentous system is in alignment with the skeletal structure, but with this inherently mobile system afforded to us, we have an equally unstable complex.
This is why if we want healthy shoulders that can support the active things we love to do, whether it’s hoisting a couple hundred pounds overhead, swinging a golf club 90 mph or punching a heavy bag over and over, we must develop CONTROL through the full range of movement.
If we don’t develop full Range of Control (ROC), we put ourselves at risk of straining the passive and connective tissues that can have us sitting on the sidelines for months with an injury, or contribute to chronic, nagging pain that simply never goes away.
If you enjoyed what you just learned about how the anatomy of the shoulders influences their function and how we should train them, you'll love the Shoulder Control Master Manual.
Because this is a small sample of what you’ll learn in the Shoulder Control Master Manual, which breaks down all of the background, science and concepts in the course to help you fully understand how to train your shoulders for optimal function, mobility and control.
I include the Master Manual because I believe that when better understand a topic, our implementation and ability to stay consistent improves, helping us get the results we're after.
So, once you’ve gotten a good understanding of the why, I’ll coach you on the what via the 3 Phases of Shoulder Control, which follows the Precision Movement 4-Step Process to Eliminate Pain and Improve Mobility for Movement Longevity. I’ve linked to the 4 part series where we covered each step so if you missed it, feel free to go through it so you understand the scientific process the 3 phase course is based on.
Phase 1 includes the following components and is a little heavier on the education since it’s important to build a strong foundation of knowledge:
KINESIOLOGY: we’ll dive further into concepts in the Master Manual so you learn accurate kinesiological terminology for all of the important structures and movements of the shoulder.
ASSESSMENTS: I've included 7 assessments for those who desire to objectively test and re-test their shoulders for both pain and mobility.
DAILY ROUTINE: the Phase 1 Daily Routine includes 5 exercises to do everyday that will not only improve your function and mobility, but also allow you to feel your improved movement as you work through the course.
ACTIVE SELF-MYOFASCIAL RELEASE: you’ll discover how to release soft tissue restrictions and adhesions in 8 muscle groups via the ASMR technique that’s been proven more effective than regular foam rolling or trigger point massage.
DISSOCIATION: 5 techniques are included to break old movement patterns and activate sleepy muscles to improve mobility and increase freedom of movement.
In Phase 2 you’ll learn a new Daily Routine and 5 new Dissociation techniques and you’ll also be introduced to two new categories - End Range Expansion - which is Step 3 of the Precision Movement 4-Step Process and Functional Integration, which is Step 4.
DAILY ROUTINE: the Phase 2 Daily Routine is comprised of 3 techniques that will develop greater shoulder control and pose a greater challenge to both your body and mind, working reciprocal scapular movement and 3-joint dissociation.
ACTIVE SELF-MYOFASCIAL RELEASE: you can choose to continue treating any areas you find will still benefit from the work.
DISSOCIATION: 5 techniques are included to break old movement patterns and activate sleepy muscles to improve mobility and increase freedom of movement.
END RANGE EXPANSION: you’ll learn 4 techniques to expand the following ranges - internal rotation, external rotation, horizontal flexion, horizontal extension and flexion (overhead) and by the end of the phase you’ll have noticeable gains in each range.
FUNCTIONAL INTEGRATION: you’ll begin to integrate the muscles woken up and new ranges built with simple multi-joint movement patterns that will transfer to the gym, sport and daily life.
In Phase 3 you’ll have progressed past Dissociation and ASMR will likely be on maintenance and the focus shifts onto End Range Expansion and Functional Integration.
DAILY ROUTINE: the Phase 3 Daily Routine includes 3 more techniques that you'll want to keep in your mobility toolbox for life, as they work the shoulders through their full range maintaining strength, mobility and joint health.
END RANGE EXPANSION: you'll learn 2 new techniques to expand shoulder extension, one for thoracic spine extension (directly correlated to shoulder health) and one to further challenge shoulder flexion.
FUNCTIONAL INTEGRATION: these training videos will teach you how to ensure you re-program common movements you do in the gym like Pullups/Pulldowns and Presses, as well as activities of daily living like reaching up to high shelves and carrying heavy grocery bags, with the new ranges and control you’ve built, helping you maintain the work you’ve put in with the things you’ll continue doing anyway.
INCLUDES HIGH QUALITY VIDEOS AND MANUALS
You’ll be taught all of the important concepts and every exercise via video and can stream them on-demand or download them to your computer, phone or tablet.
The PDFs were created with care and designed to be clean so you can focus on what’s important and not be distracted by poor layout, clutter or “cool” but unnecessary graphics.
In fact, this is a theme behind the entire course - less is more - I’ve done my best to give you less to do and fewer exercises and instead, provided only those that will give you the best result.
This is Shoulder Control in a nutshell...
A logical, scientific approach to training your shoulders for optimal function, improved mobility and greater strength and of course - control.
My reputation precedes me so there’s no need to make up any pseudo-science to try to convince you to signup - if you’ve got painful shoulders, want to improve shoulder mobility or want to set yourself up for a lifetime of moving freely and without pain, Shoulder Control is the best-to-date of what I’ve created to help you achieve your goals.
Feedback From Others Who Have Already Followed Shoulder Control:
Pain has disappeared!!! and I am not done yet!
I took quite a long time with phase 2 and have just begun with phase 3. So far i love it. Thanks a lot!!
My shoulders are looser (I am mostly a desk worker unfortunately) and old soreness /constant bit of pain between shoulder blades disappeared DISAPPEARED!! while doing the dissociation (raising arms while flexing spine forward), so cool!
Seasonal greetings from Austria!
The ol' shoulders are MUCH better thanks (and no small thanks to you good Sir !)
I AM still regularly doing the first three exercises to loosen the shoulders and improve movement (almost every day), but…
BEFORE starting the course - I struggled to get dressed in the morning - honestly it was that bad.
NOW - I’m already able to run and bike again without shoulder pain, although there is a strange residual « lumpiness » especially when I try to swim, but hey, Rome wasn’t built in a day.
I’m very happy with the progress so far and I've started working on other areas which need attention, such as hip mobility and my ever tight hamstrings which I’m convinced are the root cause of my sporadic lower back pains.
Your Rotator Cuff Mobility move in phase 1 immediately resolved a certain positioning bicep cramp issue I have had for three years since cuff surgery with bicep tendon reattachment. In that move (first time), external rotation induced strong, uncomfortable pre-cramping, I held and breathed through it, the cramping suddenly melted away (felt so good) and my extended hand rotated a few more degrees externally. Kudos to you Eric, you know your kinesiology!
I now do my yoga Wheel pose with better arm extension and no arm cramping; on to better Crane and proper handstands!
I purchased a 1 year [Precision Movement Academy] membership to all courses. I made decision quite recently to focus on health-span and thought I would spend the first year sorting my movement out.
With exception of shoulder everything else is quite good but want to make sure I am tip top movement wise before doing more strength stuff.
I can turn my head more now to either side with less pain and I can tell I have more range of motion when putting the arm behind the back to reach to opposite scap.
For FAQs Sake!
Q: What is the difference between Shoulder Control, Scap Control and the Shoulder Flexibility Solution?
A: Shoulder Control is the most refined because it's my latest one and is built on what I've learned from creating 3 Control courses for other areas of the body, Scap Control and the Shoulder Flexibility Solution. I strive to maintain the beginner's mind and as such, my approach is ever evolving. It best puts together everything in the other 2 courses and adds additional concepts to get you the best results possible.
Q: I have shoulder pain. Should I follow Shoulder Control?
A: In short - a resounding YES!
Pain is the main reason people begin Shoulder Control (improved mobility is the runner-up) and it works because it addresses the root cause of the pain.
You'll begin Phase 1 by building the foundation, including activation, neuromuscular re-programming and addressing soft tissue issues.
Once complete, you'll progress to Phases 2 and 3 to further improve mobility, strength and function, building resilience and resistance to future injury.
Q: When should I do the workouts?
A: The best is to everything first thing in the morning, however this isn’t always practical. If it is, do it.
If it’s not, then next best is to do the Daily Routine first thing in the morning and everything else whenever you can.
ASMR and Dissociation can be done before or after workouts.
End Range Expansion and Functional Integration are best done after workouts.
Everything also works great on its own away from workouts. If you’re still not sure, just ask.
Q: How long do the routines take? How many days/week are required?
A: All 3 phases include a Daily Routine that takes from 6-10 minutes. Think of it as your minimum effective dose because if you do just this routine every day, you will receive significant benefit well worth your investment of time and money.
An additional 10-15 minutes per day for Dissociation, End Range Expansion and Functional Integration techniques is required in different proportions in each phase.
The first 2 weeks are a bit heavier because I recommend you perform the ASMR routines daily, which requires about 15 minutes. After that, it drops to 3 days/week for 2 weeks, then in Phase 2 you’ll continue only the techniques that hit the areas that need more work.
Do the math and on average that’s 20-25 minutes per day.
Now, you can drop that down to 4 days/week, but if you can do it daily, that’s what I recommend for best results.
Heck - you can do everything at home with minimal, inexpensive equipment, so there’s really no excuse.
Q: Should I do any of the other courses before or after Shoulder Control?
A: Definitely start Shoulder Control first. For certain people I recommend to start Scap Control in Phase 2 or Phase 3 (I outline who qualifies inside) . The Shoulder Flexibility Solution is a good program to do after completing Shoulder Control as the assessments can help guide you to what techniques to continue using from Shoulder Control, as well as provide alternative routines to reach your goals.
Q: What equipment do I need?
A: Most of the techniques require your bodyweight only, space to lie down and stand and reach up.
The ASMR routine requires a foam roller and massage ball that run around $20 total on Amazon.
A 6 foot wooden dowel you can buy for $5 at your local hardware store and for one technique I recommend a strength band, but the technique can be performed effectively without it as well.
Q: How long is the course?
A: The course is officially 12 weeks in length and is broken up into 3 phases with each phase lasting 4 weeks, however, the time is not set in stone and if you feel like spending more time in a phase, that’s cool. Slow and steady wins the race.
Q: What if the program doesn’t work for me? What if I feel like the course wasn’t worth what I paid?
A: If you’re not happy with the results you get, or you find you can’t complete Shoulder Control for whatever reason, quite simply I don’t want nor deserve your money. But in addition to a generous refund period, I want to go even further.
Don't Worry - I've Got Your Back:
Signup for Shoulder Control and I promise that you will:
- Learn exercises you can do, regardless of your fitness level
- Be guided step-by-step with easy-to-follow instructions
- Be able to fit the program into your busy life
- Get the support you need, when you need it
- Move more freely with less pain and greater mobility and control
If Shoulder Control fails to meet any of these promises, it’s completeyl legit to ask for a refund and you’re backed by my industry leading 1-year money-back guarantee.
Yes, this means you’ve got an entire year to hold me to these promises and if they’re not met or you’re unsatisfied for any other reason, email me and I’ll refund your money, no problem.
That’s how confident I am that Shoulder Control will help you achieve your goals, whether it’s to eliminate pain, improve mobility or give you the education and exercises you need for movement longevity.
If You Meet 1 or More of the Following Criteria, Starting Shoulder Control Gets My Strongest Recommendation:
[+] One or both shoulders hurt for reasons known or unbeknownst to you and you’re cleared to exercise i.e. you don’t have a shattered scapula or broken humerus.
[+] You desire greater shoulder mobility that will enable you to do something better, whether it’s in the gym, sport or just the feeling of reclaiming movement ability that you were born with.
[+] You’ve gone through the Shoulder Flexibility Solution and/or Scap Control - you will get even MORE out of this course since some of the content will be a review, helping you execute better (and THANK YOU for your continued trust and support).
[+] You see yourself being active for the rest of your life and you want to train your body now in a way that will make this vision a reality
If you’ve read this far you probably feel like this is the right thing to do so go ahead and trust yourself - you won’t regret it.
Ready? Alright, Let’s GO!
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