4 Unique Exercises to Fix Biceps Tendonitis (Don’t Stretch!)
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- Coach E and Dr. B show you a simple 10 minute routine that will correct the underlying problems of biceps tendonitis. They’ll also discuss the underlying causes, including what Dr. B has often seen in her practice.
Does the front of your shoulder hurt when you raise your arm or twist your wrist? Are you trying to figure out what to do for a biceps tendonitis diagnosis that won’t end in surgery?
Biceps tendonitis pain comes from inflamed tendons where your bicep connects to your shoulder (which it does in two places.) If a tendon is broken, you’ll need surgery. If it’s inflamed, then stretching, rest, and ice may help, but won’t solve the structural reason you have wear and tear.
We made this video on how to heal biceps tendonitis because so much advice on the subject focuses only on the biceps. Instead, looking at the related joints and muscles can strengthen your entire shoulder correcting root cause and preventing muscle compensation in other movements too.
Give the routine a try and if you have any questions, feel free to drop them in the comments.
00:00 - Intro & Anatomy Details
08:10 - Root causes of biceps tendonitis
09:55 - What to do for acute pain?
11:05 - Address rotator cuff issues
11:40 - How to fix forward head posture
THE EXERCISES
11:59 - ASMR: Biceps
13:47 - Active Overhead Stretch
15:57 - Extended Elbow Wrist Fl-Ex
18:12 - Shoulder Circle Crossover
OTHER RESOURCES AND LINKS MENTIONED
18:33 - Fundamental Precision Movements Course
22:00 - Download ROM Coach and follow all of these exercises inside the app
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery: • 3 Keys to Rehab a Rota...
Stretching WON’T Fix Forward Head Posture [But THESE exercises will!]: • Stretching WON’T Fix F...
Precision Movement Academy: www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
Shoulder Control: www.precisionmovement.coach/g... - progressive 3-phase exercise program to help fix shoulder dysfunctions, restore muscular balance and improve mobility
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - กีฬา
I am a family medicine physician with rotator cuff tear and biceps tendonosis. I have seen orthopedics and have had PT. I should say your videos are The Best in explaining the anatomy as well as exercises. Thank you so much for all that you do for us.
Wow! Thanks!
Your endorsement perks my interest and I will watch. Thanks!
@@wolfie1027 Let us know what you think :)
Have the exercises helped your injuries?
I have a frayed biceps tendon at the shoulder and am trying these. Hopefully they help!
The last 2 exercises work incredibly well. 2 years battling tendinitis and I see instant results after seeing this. Amazing video!!!
Great to hear!
i have to agree i was focusing more on just the forearm and lower bicep to stretch etc and 3 months still nothing me. the issue is the tendon in the shoulder and the last two exercises are like magic. amazing orthopedic here in ny and physio did nothing to addresses this.
i have had the same issue for a few years now and i am going to try this
The pain has gone from a 6 to a 0 in just one session. The thing that amazes me is that I started to feel this pain yesterday during a boxing class and, without searching anything related to it, TH-cam just put this video on my front page. Subscribed and eager to look at your content. Thanks a lot!!
That's great to read and thanks for the support :)
😊
After the first time doing the fourth exercise, no pain in my right shoulder for the first time in months, thank you so so much! I thought it was other issues but this totally opened my eyes!
Yussss!
Thanks for letting us know :)
- Coach Joshua, Team PM
Those shoulder circle crossovers are pure gold! Like a shoulder massage. I feel so much better now after constant pain for weeks in my right shoulder. Thank you!!!
Nice!
i just wanna say i really appreciate your videos, they've helped me with a lot of mobility and stability problems that i've left unchecked for the majority of my life.
Happy to help!
This video explains exactly how I feel. Rotator issues for 2 years. Pain in front of shoulder. Just followed along the exercises and it feels noticeably better in 5 mins. Esp exercises 3 and 4. Brilliant vid. Thanks 👍
Thanks for sharing!
Thank you so much for such an in-depth video with so much of beneficial information. I really appreciate it!
You are welcome and thanks for following along!
My shoulder was so impinged last week that I could barely raise my arm above my shoulders and was also experiencing pain going into my bicep. I experienced some immediate relief after doing these exercises and now a week later I was able to go back to muay thai class and my shoulder feels 80% better. Thank you!
Nice!
How is the shoulder now?
How is it now
Wow! Another great video! You’ve described my exact arm condition and offered a solution. Thank you soooo much!
Happy to help!
After 1 set x 3 reps of the exercises I have already noticed an improvement. I’m a Podiatrist and have had this problem on and off for years. I will continue to do these exercises weekly and hopefully never have to suffer again. Thank you both for generously sharing your expertise with all of us. It is very much appreciated.
Nice work!
Now , what do you do after long head tendon tear a) after surgery restoring it b) left to be healed without surgery
Have to say I have been down the route for the last 6 months in going to pt, then going to a orthopaedics to get specialized care and this video is better than any of the advice I’ve gotten. I feel like I haven’t been heard and have just been sent to one doctor after another. I really appreciate the answers I have seen here as it’s the exact problem I’ve been experiencing. This is the first time I’ve gotten a true understandable diagnosis for what I have and finally some solutions! God bless you guys and the work you do!
Hi!
Thank you so much for trusting us to help guide your efforts. The whole team appreciates it and they will see your comment.
We are here for you if you ever need more advice or assistance, will always listen, and never turn you away until we exhaust all of our knowledge to help you regain control of your movement :)
- Coach Joshua, Team PM
Did Murph the week before my fight, could not extend or rotate my shoulders at all. These exercises seriously boosted my recovery. I'll be sure to share your content for those in need ✊
Nice work and thanks for sharing :)
Definitely the best duo in orthopedics..honest and don't claim surgery is best option all the time.
Very much appreciated :)
Thank you going through this in such detail. When I got my rotator cuff surgery after a tear and shoulder impingement, the surgeon found that I had a bicep tendon luxation as well. It was that damn long head which hurt the most after surgery which really suprised me.
Hope the exercsies help!
Thanks a lot for all this series of videos! I'll be focused on them all february to start with 🥰
Good stuff! Keep us posted on your progress :)
That third ones feels good, I'll incorporate these in my daily work out. thank you👊🏽
You're welcome!
Starting to see more and more useful exercises on utube that benefit me. Thanks for these gems.
Saved for my exercise playlist
You are welcome! Thanks for following along :)
1000 X THANK YOU. I've been dealing with this off and on for nearly 3 YEARS now. I'll be studying this video closely and trying to help myself, since the docs "can't find" anything wrong.
Thanks for watching!
Great video, thanks for supporting people with this issue!
It's our pleasure :)
Great video, thanks for supporting people with this issue! 👍
It's our pleasure!
Excellent presentation. Really very helpful. Thank you!
Thanks for stopping by :)
Fantastic video. Thanks very much.
You are welcome!
I've been down a rabbit hole for a few months now on trying to diagnose my issues because I can still do 98% of my training but not without massive amounts of warm up and slight discomfort. Once you mentioned the piece about the longhead and rotator cuff connection it's like a light bulb went off because my pain tends to move to multiple locations. This was a great overview, I really appreciate it!
Glad that you appreciate the content.
It's great that you found us so let us know if you have any questions :)
- Coach Joshua, Team PM
Thank You. Very clear and scientific relavant! Appreciated also the perfect and clean english of the Doctress!!
You are welcome!
always excellent info....very thorough and precise......thanks!!
It's my pleasure.
HELL YES!! Thank God I found this video. I've been dealing with this pain for over a year and its excrucitating at times and limits my ability to rest and just watch TV or sleep much of the time. I thought it was a shoulder impingement all this time and have been doing all the stretches and PT ordered by my Ortho doc. The last time I lifted was a month ago, today, and it was biceps/triceps. My shoulder hurt more than ever after doing barbell curls. And it hurt in that very spot where the short head connects. Thank you for this info.
You are so welcome and thanks for following along :)
You guys are the best. Thanks you so much. Huge respect to you both 🙏🏻
You are welcome and thanks for the kind words :)
Thank you both for this information. I’ve been struggling with this now for about a year. Going to get an MRI next month to see what is wrong. But I firmly believe it’s my long head bicep tendon from watch these videos
You are welcome!
Thank you so much this has relieved the pain I’ve been going through, bless!!
Nice work!
I've been recovering from a shoulder subluxation for the past month and have had acute pain in the anterior shoulder that hasn't gone away. I found this video and did the exercises and immediately felt better the next day, I'm amazed. I'm not 100% yet but I'll keep working at it. Thank you so much for sharing!
Wow! That is great!!!
Thanks for trying it out and for sharing :)
- Coach Joshua, Team PM
Thank you for this video. Its awesome how much new knowledge is available that just wast there 6-10 years ago! I cant find any videos or content that focus on biceps short head (the pain is at the origin).
A few years back I was boxing, I threw a job and my partner countered with a right. He hit me under the arm above the elbow while my jab was halfway extended (internally rotated shoulder with arm protracted forwards), it popped out my arm from the shoulder, which was already able to naturally dislocate (i.e. shoulders were vulnerable). This injured the bicep short head and over time disabled the triceps long head to the point that I can't activate it anymore (it's very weak now). Overtime my teres and spinatus muscles tightened, causing winged scapula. I can easily address the shoulder internal rotators/triceps/pecs with a tiny ball and a massage gun and stretches, but the biceps is never healed and the other muscles end up tightening again.
You are welcome and keep us posted on your progress :)
- Coach Joshua, team PM
best video yet on this subject, thank you.
Glad you enjoyed it!
Thanks Coach E. Great exercises!
You are welcome!
Incredibly good exercises. The last one is already quite complicated movement, but works super well, as said in earlier comment. Thank You.
Great to hear!
I have been doing physio for a 'frozen shoulder' for a few months and hit a bit of a plateau... I think this is actually what is wrong with me. I can feel a difference after just one round of these exercises and ASMR for biceps has really helped reduce the irritation I was getting on some of my prescribed physio exercises as well. thank you!
Nice :)
Great info! Didn't rush through explaining, and that's a great thing!
Appreciate that!
I’m normally super skeptical of TH-cam instructionals but this is amazing. I had SLAP repair surgery 6 weeks ago and I guess it caused bicep tendinitis.nothing else has helped like this, especially exercises 3 and 4. Thank you so much!!
Thanks for sharing that. It is much appreciated. We are definitely trying to spread a certain message and are so happy that we reached you.
Consider starting this program in order to make more progress:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Excellent video. Thank you!
You are welcome!
These exercises are brilliant, thank you!!
Glad you like them!
Thanks for trying them out and letting us know :)
- Coach Joshua, Team PM
Thank you so much for making this video I really appreciate it. I was diagnosed with biceps tendonitis and I won't be getting PT for over a month because that's the next available appointment. I started my own PT following this video and I am already improving.
Glad it was helpful!
Thanks for trusting us to guide your efforts.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Great explanations! Thank you
You are welcome :)
Nice vid. It helps me very much. Thanks to both of you.
You are welcome!
Thanks for following along :)
- Coach Joshua, Team PM
Stellar video!
I’m a 68 year old avid rock climber with currently fairly bad biceps tendinitis. It’s been a bit of an issue for years, along with elbows. Was on a 2 week climbing trip in Grenada, Spain early March and it started KILLING ME! I’m pretty sure I had bursitis too.
So what did I do? Took a bunch of Aleve and kept climbing!
Well I’m paying the price now (of course). It’s slowly improving, I’m seeing a great physical therapist who does lateral scraping on the tendon (whatever that is called). Went climbing two days ago, just really easy stuff….and damn the arm hurts!
I’ve watched a bunch of TH-cam videos about this, like others have said yours is the best! I already started doing what you recommended. That isometric biceps vs triceps arm extended thing feels particularly useful.
Ouch. We've definitely been there. Eric recently hurt his elbow and then went to play tennis. He's on the mend using PM content and it can help you to.
Try out these exercises 2 - 3 times weekly for the next 4 weeks and send a report. We look forward to reading about your progress :)
- Coach Joshua, Team PM
It's been a year of me trying different remedies (I messed my arm up doing heavy flyes and bench). At first, I thought it was chest, then rotator cuff, and just a couple weeks ago realize it was bicep. I couldn't go to PT, so I was going through different youtube videos, using what I thought was common sense (like rubber bands, super light weight, etc.). In reality, it's movements like this I needed a year ago!
Hope it helps!
Hey were you able to recover?
we’re u able to recover
oh man, when she mentioned the internal rotation of the arm whilst elevated hit home so hard.
Nice.
I work out regularly doing intensive interval workouts. I have impingement but on a light scale, I recently notice my lat were overcompensating, I am using these exercises and other to help strengthen. The first time using your four exercises, my arms were so tired I was shocked. This will be in my warm up routine permanently.
Nice work :)
Thank you very much, I learned a lot of new things! much love and appreciation!
You are welcome and thanks for following along :)
This is gold, thank you.
You're very welcome!
Thank you for the exercises you introduced in this video. You’re a really helpful
You're so welcome! :)
I'm glad that I came across this video . I just started suffering with this . It was aggravated by doing wide grip chest flies on the machine. I just try to work all the muscles and avoid curling.
Thanks for trying it out and keep us posted on your progress :)
very interesting vid. thank you doc boynton for your excellent information.
You are welcome!
Many thanks , amazing results 🙏
Yay! Thanks for sharing :)
Thank you for the tips. I had pain in my left shoulder and my left biceps didn't work properly(it hurt as hell when I do biceps curls and it was 2 times weaker than my right biceps).
I tried this exercises and I already feel better.
I have struggled with this issue for years.
Nice work!
Amazing Brother, Thank You 🙏
Welcome!
Thanks for stopping by to try it out and comment :)
- Coach Joshua, Team PM
Thank God for u two...I have been suffering for 2 weeks from an inflamed biceps tendon or SLAP tear...These exercises instantly made my shoulder feel stable....TY,TY,TY
Nice work!
Thank you for the educational and user friendly information.
You are welcome and thanks for the comment :)
Wow, I wish I had found this video two years ago. Thank you! This has made a major difference in my life!
Glad it was helpful!
Instant relief or it took some time to improve?
Coach E and Dr. B you are really great this veido very help full... thankyou
Appreciate that!
This video is really amazing
Watched like 50+ videos.
But this video tells that long head explanation so well.
Also, it would be great if u guys make similar videos on other shoulder issues and how to test
Glad that you think so and thanks for watching.
These videos can help you with your shoulders:
www.youtube.com/@PrecisionMovementCoach/search?query=shoulder
- Coach Joshua, Team PM
Love the advice from the doc at the end. Great video. I saved some of the techiques and I am gonna try them and see how it works
Glad it was helpful! :)
This video is so amazing thank you so much!
You're welcome :)
Thank you big time for these biceps tendinitis videos. I have biceps tendinitis for more than 2 years. I did the 3 shoulder courses with not much improvement. I noticed marked improvement in pain with the isometric exercise when stopping
Isometric shoulder exercises while stopping all shoulder strengthening exercises for almost 2 months decreased my pain by 90 %. So I am hopeful this video will get me to my goal:100% pain free
Mega thank you!
@@lorr6682 Keep us posted on your progress :)
@@lorr6682 Could you tell me if you did the isometric exercises daily
What a great job! Finally I understand my problem. 👍
Great to hear!
Omgosh, this is exactly what I have. Thank you so much for this video. I was being told it was a rotator tear, but I could tell it wasn't my shoulder it was just below in bicep area. 👍🏼
So happy that you found the video :)
Great video! Best I have seen covering these issues. Very detailed. You mentioned a click when internally rotating the shoulder. Where does the click come from? It's very common...
Glad that you like the video...thanks for watching.
The clicking comes from pieces of connective tissue sliding over each other and making a noise like when you snap your fingers.
Hope that helps!
- Coach Joshua, Team PM
Excellent presentation. Thank you. (I'm a tennis player with bicep tendonitis due to bad posture).
You are welcome!
Thanks, it definitely helped a lot!
Happy to help!
Finally!! So happy to have found this video. So many focus on the symptoms but not the root causes. I’ve been telling my doctor that I thought my bicep tendinitis was caused by my rotator cuff muscles, especially infraspinatus and Supraspinatus but she kept ignoring me and focusing on my bicep. I love that you offer different exercises and active stretching techniques than what everyone else is repeating out there. Thank you!
Thanks for following along and happy to help!
- Coach Joshua, Team PM
Love how you just pulled the scapula model out of your pocket haha! Great video as always!
:)
Thank you . These are good and explanation of muscles and tendons was helpful .
:)
Execellent video! I have two questions:
1. Should I take a break from lifting weights during this 4 week period, and if so, when can I get back to lifting again?
2. When doing ”shoulder circle crossover” I get a click in my left shoulder (when reaching overhead and infront) Is it something I need to worry about?
I’ve had what seems to be this problem for several months. Never searched for it, it just showed up on my recommended today
Did you try out the exercises? - Coach Joshua, Team PM
Wow! Thank you! This is the most valuable bit of info about the “pain” in my shoulder. It was actually the top head of the bicep, and I had no idea. I have been performing dead hangs and that helps. However, the last exercise really helped me to see the full range of motion in both of my long head biceps. Thank you!
Wow, indeed!
That is great to read.
Thanks for taking the time to try it out and comment.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
This is great! Thank you.
You are welcome!
Exercise 3 & 4 are a game changer. Felt instant relief the first time I did it for minimum reps. Like 60%-70% relief, no joke. Will continue to do a few times per week. Thank you for posting this!
Keep working on it!
You got this!
Keep us posted on your progress :)
Wow. This instantly was effective. Thanks.
Great to hear!
This is solid information... thank you
You are welcome :)
You are th most professional I ever seen.
I have problem with my shoulder for long time . And never noticed it was my biceps. Omg
You solved years of pain in one video .
You are way better than most DOCTORS .
MUCH LOVE AND APPRECIATION. ❤️ ❤️ ❤️
Glad that it helped!
Thank you this video helped me so much
You are welcome!
Thanks for the helpful video
No problem!
Found these exercises very helpful...got better arm movement with less pain quickly. Had been working on what seemed to me was only a supra spanatis impingement doing exercises to strengthen rotator cuff muscles...but had pain in long bicep head area that was not improving. Now I think it can start to. Thank you.
Nice work!
Keep it up and let us know if you have any more questions :)
- Coach Joshua, Team PM
Hi there how you feeling, I was convinced too that I have injured the supraspinatus but the pain in biceps suggests otherwise
@@nykko73 Seems the impingement itself is much better and my rotator cuff is healthy. However still have tenderness in upper arm, though that is slowly improving still.
Another fantastic video… 👍🙏
Thank you so much 👍
Thank you very much. I think this video has explained the pain I have and it was not only about the shoulder alone but even the biceps should have been included in the equation
You are welcome. Glad that it helped :)
The standing over head stretch helped so much with my impingement.
Nice!
doing this just once and i can finally do bicep exercises again thanks!
Amazing!
Aghhhh.... thank u for this video. After trying these even just the first time, i felt a lot better. Had a short sharp jolt in the effected shoulder and felt immediate relief after. Nice one.
Glad it helped!
Thanks for watching and commenting.
we are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This is a great video! For years, we I’ve focused on pec minor and found the short head of biceps to be a culprit. Do you have any ecxercises for coracobrachialis tendonitis?? Thanks coach E!
Glad you think so and check this out:
th-cam.com/video/kl-qf784UI4/w-d-xo.html
- Coach Joshua, Team PM
Works like a charm!
Yay!
I had this pain before I ended up rupturing my bicep tendon. Now, I’m 3 weeks post surgery doing simple range of motion exercises like supination and pronation. Great feedback and information! Thanks for sharing.
You are welcome!
Did the surgery help ? I’m scared I might need the surgery
@@paulyskidda387 Yes, I'm back to doing normal activities but I'm still restricted to lifting heavy stuff. I'm 9 weeks post surgery and my range of motion and mobility is completely back to normal. I'm just developing my strength gains. I completely ruptured my tendon, so I needed surgery. I don't know the severity of your injury, but I would recommend you get checked out. Best of luck!
@@shirocp post-surgery how did u feel emotionally? I might have to get surgery and just knowing that makes me feel dreadful and knowing I will be limited with activities during recovery is another bummer Movement is my life I hope I have the strength in mind and body to get back to full strength after.
@@BB-mq9qk Honestly, I was preparing myself mentally before my surgery. I was feeling the same way as you, and I knew I would need patience on my side. I’m a very active person and I love going to the gym. But after surgery, I couldn’t do anything on my own. My wife helped me every step of the way.
Just keep in mind that you have to recover and recovery doesn’t happen overnight. Do as the doctor instructs and you should be good. Hanging around friends and family and not isolating myself help me as well. I hope all goes well for you and I pray that you have a speedy recovery.
I don't know if I have this but my shoulder is stiff, so I tried doing this 4 steps as I watch this and get a bit of a release tension on my shoulder, I'll try doing it even more now. Thankyou.
Good stuff.
Thanks for trying it out.
Explore our other shoulder videos here for more ideas:
www.youtube.com/@PrecisionMovementCoach/search?query=shoulder
- Coach Joshua, Team PM
Amazing - thank you.
Slainté!
This video is so helpful. I've had 6 weeks now of shoulder impingement and front arm pain. I believe I tore my bicep picking up a 50 pound umbrella base which led to the impingement. I am with a HMO so it will be months before we get to the MRI stage. I needed to find something like this to help me now. I am definitely in the "acute pain" stage still and can't sleep at night even on my back. I was only doing pendulums for a minute a couple of times a day. I definitely am going to up that! Thank you so much.
When I get better, I am going to go back through all the videos and try to rehab my body. The pain and disability this has caused has been unreal. My summer is virtually cancelled.
What is your thinking on a cortisone shot? That looks like it will be the next step as far as my doctor is concerned if I don't improve.
Happy to help!
We are sorry to read about your injury and wish you a speedy recovery.
Try out the exercises and keep us posted on your progress.
The cortisone will dull any pain but it will allow you to move more than you otherwise would be able to because you will have diminished your pain response. Pain is important as it can guide your efforts. Without it, you may do further damage. However, you need to decide if pain management is more of a priority in this situation.
Hope that helps!
- Coach Joshua, Team PM
Thank You!! Thank You Very Much!!
You are welcome very much :)
Thankyou for this. I will try the exercises this week. I’ve been to physio for this and I’ve tried other TH-cam suggestions over the last 1/2 year. No major changes.
I keep using that arm a lot during the day because it’s my dominant arm. So this never seems to go away. I get a lot of pain in the bicep More so then the shoulder area. Although I do feel it there too. Nothing is torn apparently
I just have weak rotator cuffs. I’m trying to work on that but I first want to get this bicep pain to dissipate. I’ve also used anti-inflammatories at times. Just because of the pain in my bicep.
Thanks for trying it out :)
has it helped
Yes! This is exactly what's been going on!
Most likely a Rotator Cuff issue and ill be watching that next
Thanks for watching :)
Thanks for the video and the service you are providing to the community. I got a question. I’m 65 years old, my hunch is that I overworked shoulders-biceps region. I regularly do push ups and work with dumbbells. The question here is, How long do I have to wait to recuperate my strength and movement pain free while I am doing the exercises 22:44 22:44 22:44 recommended in this video.
Hi!
We are so happy to be here for you. It's hard to say how long you will have to wait because everyone responds to the exercises differently.
You should notice changes after 4 - 6 weeks.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I am able to do all of the exercises pain free with my right shoulder but with my left shoulder exercise 2 had acute pain but the other exercises were fine. Will continuing the do exercise 2 improve mobility and reduce the pain or will I need to do something else? Thanks for the great video, had the issue for years and even a physio misdiagnosed it from what I have learnt from your videos tonight!
Stick with these exercises for now.
Stop doing any exercise that causes pain or that you cannot modify in order to do in a pain-free way no matter how small the movement is.
- Coach Joshua, Team PM
Great Video!
Glad that you think so :)
the shoulder circle crossover is effective for me.pain free exercise.
Glad that it helped!