Ep 24: Stronger Shoulders for Life: Reclaiming Mobility, Stability & Strength with Ben Ashworth

🎧 Episode Summary:

In this powerful and practical episode of The Vitality Collective Podcast, Dr. Jeremy Bettle sits down with internationally respected physiotherapist and shoulder specialist, Ben Ashworth, to unravel the truths and myths about shoulder health. Together, they explore the biomechanics of the shoulder, common pathologies across the lifespan, and the flawed advice that often leads to deterioration instead of healing. Whether you’re recovering from injury, navigating aging, or seeking peak performance, Ben provides a blueprint for building resilient, pain-free shoulders—at any age.

 

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👤 About the Guest – Ben Ashworth:

Ben Ashworth is a highly experienced consultant specializing in shoulder performance, with over 20 years of clinical and elite sport experience. Holding Master’s degrees in both Physiotherapy and Strength & Conditioning, he has recently served as Director of Performance and continues to work with teams and individuals to solve complex shoulder issues. His expertise was shaped during his time in professional rugby with London Wasps and further developed through roles with the English Institute of Sport and Team GB at the London 2012 Olympics. Ben is the creator of the Athletic Shoulder philosophy, a data-driven approach to injury prevention and performance optimization based on over a decade of athlete monitoring. Currently pursuing a PhD in shoulder performance monitoring at Liverpool Hope University, his research focuses on fatigue, return-to-play markers, and neuromuscular profiling—building on his groundbreaking work with force platforms in elite sports worldwide.

 

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🔗 Connect with Ben Ashworth:

• Website: www.athleticshoulder.com
  
  

• Instagram: @athleticshoulder
  
  

• YouTube: Athletic Shoulder

 

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✅ Three Actionable Takeaways You Can Use Today:

1. Do a Daily Shoulder Mobility Check-in
   
   Spend 10–15 minutes each morning addressing common problem areas like the pecs, lats, and thoracic spine to maintain overhead range and prevent stiffness.
   
   

2. Incorporate High-Frequency, Low-Volume Isometrics
   
   Use isometric holds (e.g., side-lying external rotation) at 70% effort for 10-second intervals multiple times a day to build rotator cuff strength without joint aggravation.
   
   

3. Train for Endurance, Not Just Strength
   
   Add reverse flies, band openers, and anti-gravity posture work (e.g., thumbs-back band work) to your daily routine to improve endurance of the shoulder stabilizers and maintain posture.
   
   

 

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📌 Top 10 Takeaways from the Conversation:

• The shoulder’s complexity is often overblown—mobility and instability are normal, manageable traits.
• Mobility and stability must be trained together to keep the joint functional and pain-free across a lifetime.
• Shoulder issues progress differently by age: instability in youth, overuse in adulthood, degeneration in later years.
• Common advice to “stop going overhead” is counterproductive—use it or lose it applies here more than ever.
• Shoulder training is often neglected compared to lower body work, even in elite athletes.
• Regular “low-tech” assessments can detect early losses in function before they become problematic.
• Frozen shoulder involves pathological thickening of the capsule—early movement and pain management are key to recovery.
• Conservative management often outperforms surgery when function is the priority, not perfect imaging.
• High-frequency micro-dosing of exercise (e.g., every 4 hours) often works better than big workouts for older adults.
• Age is not a barrier—clients in their 70s and 80s can achieve remarkable gains in strength and mobility with the right training plan.