0:45 anatomy 2:41 thera-band w 4:20 Full can 4:50 don't do empty can 5:27 full can and externally rotate 5:50 slow and hold 10 reps with 5 second hold 6:18 Variations 6:22 #1 1 arm hold, other arm raise (2 sets forward 2 sets back, 10-15 reps per side) 7:07 #2 short arc (up a little, down a little) 7:13 #3 90o and up (don’t shrug) 7:45 #4 resistance band around wrist (more of a stability emphasis, 5-10 second hold) *must be able to do all previous exercises 1st to move on to this exercise 8:50 external rotation press (row, rotate) 9:31 overhead press progression (row, rotate, press)
1 year and 7 months out from a labrum tear. No surgery, did my own Pt w a TON of ur exercises. Still was having issues w a tight lat and tricep and realized my shoulder blade was super weak. First week of doing a few of these I had a lot of burning, feeling like my muscles were twisting up… secondish week I notice my lat loosen like crazy. I feel like my shoulder is finally supported better when sleeping on my back and I’m starting to wake up to a more normal feeling shoulder. I’ve been able to do shoulder presses without having to stop my first set due it it causing irritation. Super happy with my progress from your information.
Just tried this with my left shoulder that was feeling pinched, 5 mins of these exercises and I feel like my shoulder is moving better without grinding. Thank you so much.
Hey SQUAT U. Your videos have helped me tremendously. I think it would be an awesome idea for you to put together some sort of masterclass per bodypart. Could go into detail about different shoulder impingements and how all these mechanics inside the shoulder are working. Consider myself to be relatively smart and all this stuff still greatly confuses me. TH-cam is mostly full of people just repeating sentences they've read or heard from another video and have no idea what they're talking about. Feel like youre one of the guys capable of clearing things up in more detail!
Been struggling with shoulder problems and weak rotator cuffs since I started lifting, also overreactive traps. This piece of information/video haas helped me incredibly and I’ve only just started. Road to bulletproof shoulders
Thank you! I have a frozen shoulder that's about a year old and although I'm not in pain I still can't raise my arm above my head and can barely get my hand on my head. I've been looking for videos to show me some ways to get my Mobility back and this is the first one I've seen that actually has something helpful. I will begin doing these thank you❤
Good stuff. Very well explained. I do direct rotator cuff work with mace and heavy club swinging. I train shoulder stability with crawling and Turkish Get Ups. As a bonus this also builds coordination, balance, and takes care of the majority of my core training at the same time. It takes time to learn, but once you do it’s very efficient and fun (imagine, “prehab” being so fun you never forget to do it).
Honestly, one of the best shoulder stability exercises I've done are farmer's walks. I did YTLW's and such for years but dealing with pec tightness, doing farmer's walks and doing snatch grip barbells holds overhead means I can shoulder press without pain now, basically for the first time ever.
Was it farmers walks? Or did you hold the kettlebell up when you walked? Just wondering because I’m not sure how much farmers walks would help shoulder stability?
Was having shoulder pain doing snatches or any form of internal rotation, after doing these with some mobility work my pain has almost disappeared. Thank you!!
I’ve been dealing with a shoulder impingement for a long time. And all of these exercises have all made my shoulder hurt worse. I’ve gone to multiple physical therapists and they all show me the same exercises
I had a very difficult time flexing my right side rear delts and even biceps. I always experienced a lot of tricep fatigue faster than my left arm.(right arm dominator) i did the band work and my lower traps and shoulder muscles back there were ON FIRE! after just a few days I gain back the mind muscle connection and felt more stability in my lifts!! Thank you!!
Okay blokes, tell you what: since many months i'm lookin' for channel can help me to end my shoulder problems and make my OHP better. When you have no problems with shoulder mobility, then there are a lot of channels for showing all variants of the OHP. But for ending this problems, there a 2 extremely good channels: this one and " Garage Strength". And no better and so, there are no dislikes.👍👍👍👍👍👍👍💪💪💪💪💪💪💪
I have like three or four different things I need to do Rehabilitation on and this is like the only video. That hold you did with that band is legendary
You don't increase supraspinatus activity by internally rotating during shoulder abduction. It will give the supraspinatus less room to move though, which will impinge it even more. If anything you want to externally rotate while performing abduction. If you look at the supraspinatus on a model you'll notice that it sits on the upper back half of the shoulder. Because it originates on the backside of the shoulder and inserts on the outside of the humerus it also contributes to external rotation, even though bringning the arm up is its main function.
Very good. Gentle. I am a woman who fell in Jan on black ice without forewarning and went down. twice within 15 seconds. Having range of motion issues and find your slow last exercise on this video to be very helpful.
Excellent! I used your other shoulder injury video to determine my subscapul pain, popping sounds. I've been doing the rehab movement and they are working. But now I have more movements to try in the video, thanks
You should do a video about how to maintain discipline and passion. Discipline and passion stability. Ive noticed youve got much more than most people.
I had a right and left rhomboid strain and I had to these in PT . It helped for sure I also had a left trapezius brachial plexus injury .. That was bad but I am back to lifting again thank god
Thank you, just watched several of your videos and am going to add some of these exercises in my pilates classes!! Many members with multiple weaknesses like you describe!!! I won’t have time to diagnose but can explain squats and shoulder placement for sure!! Thank you!!
you have become my number 1 go to favorite channel for everything related to my workout. Not only has this to do with your expertise and amazing insight but it also just comes down to your character and how nice, inviting and positive your personality is. I just ordered your book too, obviously cant wait to read it but moreover I just want to support you and have it on my shelf. Amazing work man.
my neck and shoulders hurt so bad now I can’t even lay on my sides. this literally happened over a few days to weeks. I went from never having neck and shoulders issues to practically crippled over a few months also with muscle atrophy. seems the muscles are shrinking so fasr it’s causing imbalances and limited range of motion and function. I suddenly started having severe immune throughout my body but it seems to be affecting neck, shoulders and upper back/ thoracic spine more than anything oh yeah ribs too...EVERYTHING POPS , CRACKS AND HURTS!
Great vid, thanks for sharing. I have a few clients that struggle with pain from external rotation. Found a ton of info on internal rotation and understand impingements etc. But what can cause external rotation pain? Appreciate your help! Ps. Pain is when standing back against a wall, arms 90 degrees and trying to get hands flat.
Squat University thanks so much! You’re so on top of your game, best in the biz!!! Honestly got crazy amount of respect for you and what you’re doing!!
Thank you for the video! I would appreciate if you write down on the comments the exercises and sets for each video. Helps to write it down for my next training day.
Thanks Dr. Aaron. Some of these exercises look like the YTWL exercises with a resistance element. I am looking forward to working these exercises. I am hoping they will improve my crow and help me get to a handstand.
what about subscapularis? everytime I see Aaron talk about rotator cuff work, it's all external rotation. How would we also train subscap, and do we need to?
Part of my dies inside when I see people doing ER/IR with elbows by their side in standing. Just lay down! Love standing scaption to promote proper humeral-scapular mechanics as well
![How To Fix Shoulder Pain [SIMPLE STEPS]](http://i.ytimg.com/vi/CGuTduLud9g/mqdefault.jpg)
![How To Fix Shoulder Pain [SIMPLE STEPS]](/img/tr.png)
![Golfers Elbow [Causes Symptoms Treatment]](http://i.ytimg.com/vi/9Ajfmx7qXvE/mqdefault.jpg)
This channel is pure GOLD
Thank you!
@@SquatUniversity Indeed, and the visualizations you use are very helpful. Good stuff.
@@SquatUniversity you say all the right things, then you proceed to demonstrate the exercises with piss poor form.
It really is!
@@louiscyfer6944 no
0:45 anatomy
2:41 thera-band w
4:20 Full can
4:50 don't do empty can 5:27 full can and externally rotate 5:50 slow and hold
10 reps with 5 second hold
6:18 Variations
6:22 #1 1 arm hold, other arm raise (2 sets forward 2 sets back, 10-15 reps per side)
7:07 #2 short arc (up a little, down a little)
7:13 #3 90o and up (don’t shrug)
7:45 #4 resistance band around wrist (more of a stability emphasis, 5-10 second hold)
*must be able to do all previous exercises 1st to move on to this exercise
8:50 external rotation press (row, rotate)
9:31 overhead press progression (row, rotate, press)
Tks so much
thanks
bless you
Can you do all the videos on the internet plz?
tks
Unreal. Such detailed, incredibly articulated information for free?! You're my hero, man.
1 year and 7 months out from a labrum tear. No surgery, did my own Pt w a TON of ur exercises. Still was having issues w a tight lat and tricep and realized my shoulder blade was super weak. First week of doing a few of these I had a lot of burning, feeling like my muscles were twisting up… secondish week I notice my lat loosen like crazy. I feel like my shoulder is finally supported better when sleeping on my back and I’m starting to wake up to a more normal feeling shoulder. I’ve been able to do shoulder presses without having to stop my first set due it it causing irritation. Super happy with my progress from your information.
Just tried this with my left shoulder that was feeling pinched, 5 mins of these exercises and I feel like my shoulder is moving better without grinding. Thank you so much.
Hey SQUAT U. Your videos have helped me tremendously. I think it would be an awesome idea for you to put together some sort of masterclass per bodypart. Could go into detail about different shoulder impingements and how all these mechanics inside the shoulder are working. Consider myself to be relatively smart and all this stuff still greatly confuses me. TH-cam is mostly full of people just repeating sentences they've read or heard from another video and have no idea what they're talking about. Feel like youre one of the guys capable of clearing things up in more detail!
Been struggling with shoulder problems and weak rotator cuffs since I started lifting, also overreactive traps. This piece of information/video haas helped me incredibly and I’ve only just started. Road to bulletproof shoulders
Best shoulder cup exercise video ever.
Thank you! I have a frozen shoulder that's about a year old and although I'm not in pain I still can't raise my arm above my head and can barely get my hand on my head. I've been looking for videos to show me some ways to get my Mobility back and this is the first one I've seen that actually has something helpful. I will begin doing these thank you❤
The fact that this is free is insaine!
Good stuff. Very well explained. I do direct rotator cuff work with mace and heavy club swinging. I train shoulder stability with crawling and Turkish Get Ups. As a bonus this also builds coordination, balance, and takes care of the majority of my core training at the same time. It takes time to learn, but once you do it’s very efficient and fun (imagine, “prehab” being so fun you never forget to do it).
This channel has some of the best videos for issues on this site.
Honestly, one of the best shoulder stability exercises I've done are farmer's walks. I did YTLW's and such for years but dealing with pec tightness, doing farmer's walks and doing snatch grip barbells holds overhead means I can shoulder press without pain now, basically for the first time ever.
Was it farmers walks? Or did you hold the kettlebell up when you walked? Just wondering because I’m not sure how much farmers walks would help shoulder stability?
Was having shoulder pain doing snatches or any form of internal rotation, after doing these with some mobility work my pain has almost disappeared. Thank you!!
Martins Licis' favourite subject.
I’m 4 weeks out from a SLAP tear surgery so I’ve been waiting for this!
I’ve been dealing with a shoulder impingement for a long time. And all of these exercises have all made my shoulder hurt worse. I’ve gone to multiple physical therapists and they all show me the same exercises
Same
How is your shoulder now ?
@@azr2419 my shoulder is much better now. His channel has helped me tremendously and I’ve been able to do push lifts consistently without pain
Loosen up your thoracic rotation and extension first
@jovanprunty98 did you do the exercises from this video? If so, how many sets per day for each exercises?
I had a very difficult time flexing my right side rear delts and even biceps. I always experienced a lot of tricep fatigue faster than my left arm.(right arm dominator) i did the band work and my lower traps and shoulder muscles back there were ON FIRE! after just a few days I gain back the mind muscle connection and felt more stability in my lifts!! Thank you!!
You're God sent. You don't know how much I needed this
Okay blokes, tell you what: since many months i'm lookin' for channel can help me to end my shoulder problems and make my OHP better. When you have no problems with shoulder mobility, then there are a lot of channels for showing all variants of the OHP. But for ending this problems, there a 2 extremely good channels: this one and " Garage Strength". And no better and so, there are no dislikes.👍👍👍👍👍👍👍💪💪💪💪💪💪💪
I have like three or four different things I need to do Rehabilitation on and this is like the only video. That hold you did with that band is legendary
You don't increase supraspinatus activity by internally rotating during shoulder abduction. It will give the supraspinatus less room to move though, which will impinge it even more.
If anything you want to externally rotate while performing abduction. If you look at the supraspinatus on a model you'll notice that it sits on the upper back half of the shoulder. Because it originates on the backside of the shoulder and inserts on the outside of the humerus it also contributes to external rotation, even though bringning the arm up is its main function.
Why doesent this comment have more likes ?? You just stated facts
4:57 - you repeated exactly what he said.
Literally, protect this man at all cost
man, your work is so good that i'm considering to buy your book. must be amazing
This guy should have millions of subscribers.
I'm glad I just found this channel. This guy seems to know his stuff.
I've had the same shoulder pain for the past 4 years in varying degrees. Going to implement these movements. Thank you
Very useful exercises to get rid of shoulder pain. Did all three and feel light on the shoulders. Thank you Aaron
And I've been using these exercises. Getting my shoulder back to work.
Thank you!! The clicking in my shoulder has finally gone!!
This channel should get Nobel prize for physiology.
Incredible explanations, I understand stability so much more now thanks to you. Hopefully i can be rid of this 5 year long impingement
Any improvements? I just started doing them today
This channel is a gem.
I appreciate this channel, its been helpful in specific issues ive had in past year as a climbing arborist this video is sweet thanks!
Thank you so much! I've learned tons from watching SU!
Thank you for reposting this video. I only asked this exaxt question 2 days ago on another one of your videos.
We making it out the injury with this one 🗣️🗣️
Immediately felt a difference when I did these, thanks!
Very good. Gentle. I am a woman who fell in Jan on black ice without forewarning and went down. twice within 15 seconds. Having range of motion issues and find your slow last exercise on this video to be very helpful.
Hanging from a bar is one of my favorite shoulder heath movements I practice every day.
dr aron is a legend
Dr Horschig rocks !!🙌🏼🙏
Excellent! I used your other shoulder injury video to determine my subscapul pain, popping sounds. I've been doing the rehab movement and they are working. But now I have more movements to try in the video, thanks
My vote is to see more about how to deal with tight shoulders and getting them into a better back squat position.
I'll see what I can put together
You should do a video about how to maintain discipline and passion. Discipline and passion stability. Ive noticed youve got much more than most people.
I appreciate it. I'll see what I can put together.
You are a very good man brother thank you for helping people thats honorable
Gonna try pairing this with kneesovertoesguy's shoulder exercise in my workouts.
Yes, his other video helped my Sciatica pain. God bless!
I'm always learning with you man, thank you 👍🏻
You're so welcome - I'm glad you're learning from the content I share!
What a fantastic video. Ive got some instability in my left rotator cuff thats been bothering me for some time. Looking forward to trying these out.
You’re the man doc.
I had a right and left rhomboid strain and I had to these in PT . It helped for sure I also had a left trapezius brachial plexus injury .. That was bad but I am back to lifting again thank god
Great channel... very underrated
The very last exercises looks great. I will start practicing next time I'm in the gym
This is great! Question: when and how should we implement this routine during our usual work out routine?
Did you figure it out?
Thank you, just watched several of your videos and am going to add some of these exercises in my pilates classes!! Many members with multiple weaknesses like you describe!!! I won’t have time to diagnose but can explain squats and shoulder placement for sure!! Thank you!!
Well, there is still a lot I can do for my shoulders, Thank you
God bless you. You truly are a blessing
you have become my number 1 go to favorite channel for everything related to my workout. Not only has this to do with your expertise and amazing insight but it also just comes down to your character and how nice, inviting and positive your personality is. I just ordered your book too, obviously cant wait to read it but moreover I just want to support you and have it on my shelf. Amazing work man.
Chris Hank you so much Chris, that means the world to me 🙏🏼
This is an amazing video! It's really the next step up from physical therapy and so critical when lifting!
yes just what I need
Very much appreciated. Golden stuff here!
Another great video. Thanks again Dr.
You're so welcome!
I am a PTA student and I have never seen such intense RTC exercises. i dig it
Excellent camera work 🙏
Thank you soo much for all of your content!!!
I really needed this one
Glad to help!
These helped tremendously! Thanks dude. I have a partial rotator cuff tear and possibly not getting surgery if physical therapy works!
Great stuff. I like the combinations of the last 2 exercises. Helps to make an efficient workout. 👍
Thanks, awesomely helpful video
Once again, more gold than squat
Youre the GREATEST!
I love this! Thank you so much! What a legend 😊
When someone knows about rotator cuff, you know they know their shit.
my neck and shoulders hurt so bad now I can’t even lay on my sides. this literally happened over a few days to weeks. I went from never having neck and shoulders issues to practically crippled over a few months also with muscle atrophy. seems the muscles are shrinking so fasr it’s causing imbalances and limited range of motion and function. I suddenly started having severe immune throughout my body but it seems to be affecting neck, shoulders and upper back/ thoracic spine more than anything oh yeah ribs too...EVERYTHING POPS , CRACKS AND HURTS!
Amazingg video, Proper Deadliftt warm upppp nextt !!! :D
Every sprinter should be watching this.
Man ur just genius !!! Thank you
Great doctor
Wow great video! Thank you!
If you play disc golf this is great for it
Great vid, thanks for sharing. I have a few clients that struggle with pain from external rotation. Found a ton of info on internal rotation and understand impingements etc. But what can cause external rotation pain? Appreciate your help!
Ps. Pain is when standing back against a wall, arms 90 degrees and trying to get hands flat.
Thanks! This article is my go to for explaining the why behind injuries: squatuniversity.com/2018/07/19/why-we-develop-shoulder-pain/
Squat University thanks so much! You’re so on top of your game, best in the biz!!! Honestly got crazy amount of respect for you and what you’re doing!!
Thank you very much!!!! Seriously you should be getting paid for these. You have helped me out so much and am extremely grateful 👏🏽👏🏽👏🏽👏🏽👍🏽
You rock sir!
Best vids out there by far. And to add, the beat in this one is fire too, haha. Got me in a mood to learn some sh*t haha
Thank you for the video! I would appreciate if you write down on the comments the exercises and sets for each video. Helps to write it down for my next training day.
Thanks Dr. Aaron. Some of these exercises look like the YTWL exercises with a resistance element. I am looking forward to working these exercises. I am hoping they will improve my crow and help me get to a handstand.
excellent exercises, thanks
Perfect for my arm swing in Volleyba
This is gold
Can u do a video one:
1)wrist streches ,mobility and strengthening
2)scapular winging strengthening and romboid strengthening
thank
what about subscapularis?
everytime I see Aaron talk about rotator cuff work, it's all external rotation. How would we also train subscap, and do we need to?
Good stuff. Thanks.
Want to echo comments below. This is pure gold.
This man brilliant 😎💪
Loved it thanks for posting
Great, thanks!
That full can exercise is Scaption plane of motion...
Part of my dies inside when I see people doing ER/IR with elbows by their side in standing. Just lay down! Love standing scaption to promote proper humeral-scapular mechanics as well
Thank you very good explanation.