Chronic Shoulder Injury —> Super Handyman 🦸♂️🔧
Murray came to us on a recommendation from a friend who had been going through similar issues. A chronic shoulder injury caused by overuse and improper training technique. Murray had tried changing the exercises he did and performing some research on his own, but the only thing that seemed to help was taking pain killer medication. 💊👎
“It was getting to the point where I couldn’t work for the day. I couldn’t sleep or lie down without being in pain. I couldn’t do the things I used to be able to do.”
Murray is a do-it-yourself master when it comes to renovations or jobs needed to be done around the house and cottage. When these issues starting piling up, he couldn’t get work done without being in pain for several days afterward. It was very important for him to be able to get back to the capable version of himself he once knew.
After a year and-a-half of constantly battling dual shoulder injuries, Murray was invited to Evertrain for a ‘Bring-a-Friend’ workout with a longtime friend of his.
“Getting the help I needed.” 🤝
Murray used to be a long-distance runner and always did anything he wanted on his own. He was always in good shape, and had previous memberships to gyms and clubs to keep himself active. He already had a good base of exercise and fitness knowledge, but needed something more to overcome this now chronic shoulder issue. Murray also had noticed since he was running less, he became more stiff and lost the flexibility he once had.
“It became the way life was. I thought I would just have to live with it forever. I thought I knew what I had to do, but it never got done. I needed the extra push and plan to actually do it.”
Murray was previously a member at Movati and went regularly, but his shoulder issues persisted and he wasn’t able to find the help he needed there.
”It took me a while to realize that I was actually the one hurting myself when I was working out. I needed the extra knowledge on technique and which exercises I should and shouldn’t be doing”
After a trial workout at Evertrain, he realized that this was the type of coaching and help he needed to get back on track and start moving in the right direction.
Consistency is Key 🔑
Murray has been doing extremely well throughout his time with us so far, and he has himself to thank for that.
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To reduce pain and improve range of motion in Murray’s neck and shoulders we had him perform myo-fascial release exercises with a lacrosse ball on the upper back, pecs, lats, etc. We also have him stretch his neck by anchoring his shoulder down and moving his head away at various angles.
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We focused on learning proper scapular position during rows, pulls down, etc. Once he mastered this movement we started adding more weight and overall reps to exercises such as: Seated Cable Rows, Cable Pull-downs, Dumbbell Rows, Pull Aparts, etc.
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We incorporated many other key exercises including compound movements like: deadlifts, squats, lunges. We also placed a large emphasis on core and glute exercises to reinforce key areas. Once this was in place we increase overall workload with higher rep workouts and lower rest periods.
Murray knew his main goal was to get both shoulders back to being able to do a full day’s work of physical labour and not pay for it for days after. What he didn’t know was all of the added benefits he would soon learn and be able to implement into his daily living routine.
In just under two years, Murray has completed over 250 resistance training workouts and over 120 cardio workouts. Not to mention countless extra rolling and stretching to help restore previously lost range of motion in both the upper and lower body. With the help of his coaches and a clear, precise program to follow, Murray has been able to get back to his normal hard-working self. 👍
Murray’s exercise form is so pristine that we used his side plank as an example for a social media post (notice the weight placed on his shoulder).😀
In the less than two years working with us he’s not only rehabbed his shoulders safely, but he’s also improved his cardiovascular health and overall fitness level. This means that Murray is now back to his super handyman duties day after day without any soreness or set backs.
““I can work hard all day and get up the next morning and no problem. It is super nice to not worry about my shoulders.””
Murray has also noted that the good habits and form he has picked up in his exercise experience is transferring to every day challenges.
”I am much smarter in how I do things now. How I move myself and go at things has changed.” This new mindset has enabled Murray to complete various large jobs all by himself at the cottage and around the house. Something he couldn’t do before.
Adapting and Overcoming 🚧
Murray joined the Evertrain community about a month before the height of lockdowns. This meant that Murray has been strictly working with the Evertrain team via virtual training sessions. This unexpected change meant that Murray would achieve his success right from the comfort of his own home. With the right tools and knowledge, Murray has flourished and mastered the at-home workouts. Murray commends the Evertrain team for personalizing his programs to what equipment he has available while still focusing on his needs.
“I am very appreciative at how well you guys adapted during these times. I never realized how helpful it would be over Zoom. I enjoy our sessions together.”
Healthy Future Ahead 💪
Murray’s vision for the future is happy and optimistic.
”I am much happier now, and I know I still have some kick left in me. I would love to be able to play hockey again, and not have to shy away from any physical activities.”
In just two years Murray’s outlook on his physical health has made a complete turnaround.
“I know that I have lengthened my longevity and I am on the path to setting myself up for more active senior years.”
Congratulations on all of your success Murray, we’re proud to have you as a part of the Evertrain Community.
You can achieve longterm success too
If you’re feeling discouraged, overwhelmed or just plain stuck with your health and fitness, we can help you. At Evertrain our online personal trainers help people over 50 get measurable, injury-free and long-term results. 🚀📈
If you’d like to experience the same kind of success Murray had, book a free consultation today by clicking the button below. 👇👇👇
Yours in health,
The Evertrain Team