How to Get Rid of Anterior (Front) Shoulder Pain
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- เผยแพร่เมื่อ 5 ส.ค. 2024
- Today's video covers pain on the front of the shoulder related to tendinopathy of the biceps and rehab exercises you can do to help relieve this pain. Tendinopathy of the long head of the biceps brachii (LHB) tendon usually causes pain at the front or anterior aspect of the shoulder and is often aggravated with reaching activities, lifting overhead and after hard (high volume and/or load) bicep strength training sessions (pull-ups, rowing, climbing, gymnastics, etc).
The LHB tendon runs vertically along the upper arm and can be palpated with a side to side motion. If you experience pain in this area with movement and your pain is reproduced with palpation of the LHB tendon, you may benefit from the following exercises. All of these exercises are designed to progressively stress the tendon in order to build its capacity, which should ultimately result in less discomfort with the activities you normally enjoy doing.
If you believe you have this condition, give these exercises a try. Start with 3-4 sets of 6-12 reps and adjust from there. It is okay to have mild discomfort while performing these exercises, but your symptoms should be better or back to baseline within 24 hours.
Behavior modification is often also important in the early stages when the tendon is more irritable. This usually means limiting your range of motion slightly in certain exercises. For instance, you wouldn’t to go as far down as normal in the bench press or with push-ups or dips.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for biceps tendinopathy. Click the link below to learn more and order a copy! a.co/d/1q3BjgP
My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for biceps tendinopathy. Click the following Amazon link below to learn more. a.co/d/1q3BjgP
thanks!! you literally saved my life!! ive been having recurring shoulder pain and ive been solely focusing on rotator cuff exercises until i stumbled upon this video, did the shoulder flexion exercise twice and im already 99% cured
That’s so awesome to hear! I’m glad the video was helpful!
When I couldn't do the first exercise pain-free before even picking up a weight.. I knew this video was what I was looking for. I've been in pain for months and I'm so glad I found this!
So glad the video was helpful!
I found you! Thank you. I am suffering for my front shoulder and arm pain for almost 3 months now. I thought I need injection for this,and I hate injection. I tried your exercises with dumbbells. I couldn't reach and rub my back for 3 months. Just one time I did this exercises and I felt better immediately and I can reach now my back . I will continue this everyday.
Thank you so much. Subscribed.
I’m so glad the video was helpful! Thank you for subscribing!
So glad I found you! You explained my shoulder pain and what I can do about it!! So glad, because I have it in both shoulders. I'm 74 years young, I work out 3 times a week doing Barre method and free weights, so not a slacker. My right shoulder started hurting over 2 years ago, not much during the day, but nights when I lay down in bed, the pain was so sharp and burning, exactly where you pointed. The last few months my left shoulder started doing the same thing, not as bad, but the pain all too familiar. I will be doing your exercises in hopes of a good nights sleep very soon! Thank you!
I’m so glad the video was helpful to you! You might also consider implementing the exercises in my rotator cuff rehab videos. Here are the links to those videos.
th-cam.com/video/1mPLuz3Ro_8/w-d-xo.html
th-cam.com/video/jJo1CbgXb_A/w-d-xo.html
I am glad I continued reading the comments because we have similar stories I go to reformer Pilates 2x a week and do other cardio barre weight resistance on the other days with You Tube but the most pain I feel is at night in bed and pain relievers don’t help I am going to try these exercises I am 73
I have been in so much pain in the last three weeks. I just did your exercise and I felt a relief
I have been suffering for 3 to 4 months, your video is a godsend , thankyou
How long until you started to feel better?
Thank you so much!!! You are the first person to address the exact place in my shoulder where I’m hurting! I’m so happy to find you.
You’re welcome! I am so glad the video was helpful!
😔😔 thanks doctor I have the same issue
Thank you so much for your help & support for us .God bless you .
Omg I had the cortisone shot in my shoulder, bought a massager used ice packs and tried different stretches. But still had the pain. I found this video and I'm so happy, seriously first time doing these had immediate results. I thought I would never get over it. Thank you 😁💯👏
That’s so great to hear! I’m glad the exercises were helpful!
You've described my upper arm pain perfectly and your excercises make perfect sense. Can't wait to get started. Thankyou🎉
I’m glad the video was helpful and hope the exercises help you!
I thought i had a rotator cuff problem , but seeing your diagram of the painful area, thats exactly where i am getting pain, then doing the exercises seems to have relieve my pain, unbelievable to be honest, thank you, David.
So glad to hear the video was helpful!
You’re a lifesaver man I found the culprit behind my shoulder pain I thought I would never be able to find the reason❤
Glad to hear the video was helpful!
Thank you ❤ I’ve been doing rotator cuff recovery movements and resting positions for the past 3 months and it helped a little (I probably had 2 things going on like you mention in the bud), but these movements have VASTLY improved my pain and mobility in just 24hrs
I’m so glad to hear the exercises have been helpful so far!
Thank you so very much for this video. I've suffered from this pain for around 10 years.
Thanks to your video I honestly felt immediate relief
I urge anyone who is suffering to try this routine. It's very easy and straightforward.
Once again thank you very much.
Warmest regards ❤️
I’m so glad the exercises were helpful!
Thank you Sir
Oh, so glad I found your page - I have been having these issues…excited to implement and watch for positive progress!
I hope the exercises are helpful to you!
Thank you. I have had this pain for the last few months. Now I know what it is and what to do. Thank you again
I injured my front shoulder during some weight lifting in the gym and thought it would take weeks until it feels somewhat normal again but after doing the shoulder flexion with supination exercise from your video for a couple of days my shoulder already feels much better. That exercise really hit the exact spot where I was feeling pain and discomfort. Thanks a lot!
That’s great to hear! Thanks for commenting!
Did you take a break from hitting shoulders and biceps and other related things at the gym? Or did you just do these exercises
@@marvinhograhm Sorry for the late response. No, I didn't take a break. I just tried to work around my injury. I didn't have any issues with biceps or lateral/posterior delt exercises. I mainly had trouble doing pressing/pushing movements and also chest fly exercises so I either did lower intensity but higher reps or replaced some exercises. It's important that you don't do anything painful so the injury doesn't get worse. Doing the front raise with supination exercise as well as the external rotation one really helped too.
Wankers shoulder! need to do more wrist or elbow action! Or spread the work by using diff techniques each time!
@@puertolobos4524you shouldn’t have pushed through tendon pain my mann.
Instead, limit exercise variation & try to become stronger in OHP & bench (with normal width grip)
I used to grip wide, I got it too.
But incline pressing isnt really needed unless you are a bodybuilder.
Dips, bench, and some db presses are enough.
I'm glad I found this video. I noticed a month ago whenever I pulled my shirt off overhead my shoulder hurt. These exercises are helpful.
I’m glad the exercises have been helpful!
Among other issues, my long head biceps tendons slip out of the grooves on both shoulders, but with mild tears in both supraspinatus it only adds more pain. (Years of gymnastics were not kind as the decades have passed). Increases in pain (debilitating) came more in my 70s. I do hope to get even a modicum of relief trying these, though even the motion with no weight is painful on a few. Your explanations are spot on and well done--better than most PTs I've met. Stay Well.
Just tried this for the first time today after dealing with pain since January. I feel a little better. I’m praying it helps. 🙏
I hope the exercises help you!
from the diagram I knew you were addressing exactly the pain i have been having. exercises are spot on. thank you.
You’re welcome! Glad the video was helpful!
I do respect the advice and recommendations of professionals. I have had a LOT of tendonitis in my legs, hips, back, shoulders and arms, so I have a lot of experience. Doing exercises has never helped. What I have found that does indeed help very well is massaging the tendons. I locate the tendon and find the hot spots. Then massage back and forth across the tendon for maybe 5 minutes 2 to 3 times a day. Initially it will feel worse, but then with continued massage the tendonitis improves and resolves, usually within a couple of weeks. Before I learned this, I had shoulder tendonitis that persisted for many months with no improvement. My doctor wasn't able to help. Then I saw a video from a physical therapist that explained the technique. It took about 6 weeks, but the tendonitis resolved. It has been my go-to technique ever since. Stretching and specific exercises have done nothing for me.
I am not a physical therapist, but I would encourage you to do the exercises in addition to your massage. I too have used massage. The exercises strengthen the area so you are less likely to damage it again.
Thanks for the info, I will try doing the tendon massage and strengthening.
Channels like this a real godsend. Great exercises. Suffering from likely going too heavy, too fast in the gym. Really been impacting sleep lately. Subscribed.
Thank you for subscribing. I hope the exercises help you.
Omg!! I’ve had a bad shoulder for 15 years and TH-cam is finally showing me how to fix it. I’m certain it’s a rotator cuff/ biceps tendon thing. I actually have a 2 inch spot on my bicep where it looks like my skin is just gathered, like there’s elastic there, and there’s some weird pulling sensation from the front of my shoulder through that spot- and sometimes down to my thumb. The whole shoulder just clunks a lot and I can’t hang on it. I’ve just ignored it all this time, I had other major issues to deal with 😂 This is great!! Thank you!! This is the first time I’ve gotten a clue what it is.
You’re welcome! I’m so glad the video was helpful!
Thank you, It worked perfectly, fixed three months old pain in two days, god bless.
That’s so great to hear!
The last 3 videos I’ve watch have mentioned this pain being from the long head bicep. You’ve confirmed this! My pain is mild and on a scale of 1-10 just a 2 or 3 so I’m sure these warm-ups will definitely help. Much appreciated. 💪
Did you get better man?
Wow. Thanks man. It's actually working. Ive been trying for a few days and I can feel the improvements. This video really is a game changes for my shoulder pain. Great video
Glad to hear the exercises are helping!
This is such a well made, informative video! Thank you so much for this!
Thank you! Glad it was helpful!
Oh goodness, I think this is my problem. My chiro and my medical massage therapist have worked to solve my issue. The massage guy guessed bursitis or tendonitis. This wakes me up at night with throbbing pain. Many Thanks ❤
Bursitis and tendinopathy (tendonitis is the older term) are definitely common in this area. If the pain is related to the tendon, strengthening exercises, like shown in this video, have the best research evidence.
Good video...........I figured out however that the main culprit to my front shoulder pain was my desk chair. If anyone uses a computer mouse regularly (like I do), I discovered that by replacing my chair with one with NO armrests made a huge difference! Somehow the angle of arm rest to mouse was always causing me front shoulder pain.
Thank you, I went to see a shoulder joint doctor and he took xray and diagnosed arthritis but this makes more sense. I didn’t understand his diagnosis since I mentioned bicep pain and occasional shooting pain to the wrist. I also explained to him how much I work out. Of course he wanted to do cortisone shots and I declined.. I’m learning the games many of doctors play. But 4 weeks later I’m still in pain. This makes more sense thank you again
Sorry to hear about your experience with that doctor. Many orthopedic issues can be resolved with rehab exercises, so I hope the exercises in this video help you!
If you need a more comprehensive shoulder rehab program, my book has programs for the most common issues in each joint region. The programs guide you through three phases of rehab and each program has pictures of me doing the exercises. Here is an Amazon link for my book, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/i2ruwe0
Great video...short and sweet and right to the point. THANKS
No problem! I’m glad the video was useful to you!
Very helpful thank you! I had frozen shoulder a few years ago and thought it was acting up again (which it was) but any remaining pain i couldnt get rid of that well until I did the exercises on this video. :) Just a day or two and I already feel so much better.
I’m so glad the exercises were helpful! I have a frozen shoulder video under my shoulder playlist, if you need exercises for that issue.
Wow! I just happened upon this. I have had this pain for several years along with frozen shoulder. I will definitely do these exercises. Thanks for posting!
No problem! I hope you find the exercises to be helpful!
Frozen shoulder: John M. Kirsch M.D. orthopedic surgeon, wrote a book called Shoulder Pain? The Solution and Prevention… Amazon has it. Read the comments, it’s so simple you don’t even need to buy the book! It’s simple hanging from a pull-up bar. Cured my frozen shoulder after impingement surgery. And prevented impingement surgery on the other shoulder. Resolution was pretty fast, too. Both shoulders now pain free with perfect range of motion after 5 years. I hang from the bar only 3-4 times a week now, keeps my shoulders perfect.
I had a frozen shoulder once. Got some help with physical therapist treatments. It resolved completely after about 4 months (the treatments lasted 6-8 weeks). Before that, it was going in the wrong direction. I would suggest you see a PT for this condition rather than trying to treat it yourself. Self-treatment might help, but it is likely to be only partially successful.
Thank you very much. I have been having terrible pain on my front shoulder as described for years and have seen doctors without any success. After watching your video and tried to follow your exercises, the pain was gone after a month.
That’s so great to hear! Thank you for commenting!
This helps thank you. You saved me a trip to the physio.
I've been really struggling with pain in my shoulder of late and I was convinced it was a rotator cuff or shoulder labrum tear. It's not. It's bicep tendinopathy. Thanks so much for this very informative video.
I’m glad the video was helpful. Best wishes with your rehab process!
Been dealing with this issue for 2+ years. First time I overcame it by switching incline DB press to dumbbell floor presses, my workout didn't really change a whole lot at the time. I went maybe 6 months happy as Larry pushing the weights, and bam flare up. I let it rest this time for another 6 months, it never got better-if anything worse. I went to physio and didn't tell me anything I didn't already know, but followed their advice on strengthening rotator cuff (which I was already doing), scapula strength with overhead Y raise isometrics, and concentration on scapula retraction doing back exercises (my traps and rhomboids are pretty weaksauce). Still not much immediate help regarding longhead pain, so I went back to floor presses with almost immediate relief. 15kg 4x15 slow and controlled. Here's the kicker, bicep training now flares it up, whereas first time around I was still hitting PRs. Did the tendon get that weak so fast when I tried resting it for 6 months? It feels like I'll never get back to proper training. At least I have my dumbbell floor presses.
Dips funnily enough don't trigger a flare up unless it's already really inflamed. Hammer curls and standard bicep curls seem to be the worst culprit right now. I've not tried palm up shoulder flexion, it's in my note book for when I'm in a settled period to see what else works. I've also only been doing the floor presses 1x a week. Perhaps I should increase it to 2, or 3?
Unfortunately, long periods of rest like this can make the issue worse as the tendon becomes deconditioned and lower levels of stress can flare it up. We know from the research that rest does not help the tendon pain except for offering immediate relief in the first few days after a flare up. I would continue to gradually increase your hammer curl and bicep curl load according to the response from your tendon. I would also try the supinated flexion exercise I showed in this video. The floor bench press is a great modification while you’re working to improve tendon capacity.
@@RehabScience Thanks brother, I will write these down in my gym book (yes, I am that guy 🤪). I guess the hardest thing now is finding that sweet spot of loading x reps.
Thanks for sharing. I'm going on a year myself and am starting to get pretty frustrated. Misery loves company, I guess. Take care and fingers crossed on finding relief!
@@scottweissman6883 Hey brother. Well I can confidently say I'm out of the woods with my problem after doing dumbbell floor presses. I've moved up to 20kg now 4x15. I'm not 'cured' so to speak, but I'm on the mend. I can also load my biceps. Preacher curls is what I used to do way back when, so I introduced them again. It doesn't put the bicep in a stretched position, so the lengthening of the bicep is minimal (archer curls would be better again). I wish I discovered these channels sooner, loading the tendon has been the most important trend for me. Are you also dealing with a longhead bicep injury?
Motion is lotion. Working out (Light!) increases blood flow
The book is fantastic! I started doing the exercises from the video but the explanations in Rehab Science really helped me understand what was happening. If I have to work with a therapist in the future I’ll have a much better grasp on what needs to happen. Thank you, Georgiana Stewart
Thank you so much for ordering my book! I am so glad to hear that it has been helpful to you so far!
That twist with your wrist was a game changer. Now I will add it to my regular regime.
Nice, I’m glad the video was helpful!
My god. I’ve been suffering from this for last three years. I always thought it rotator cuff but it’s actually the biceps tendon coz i also feel it in my arms.
Rotator cuff and the biceps tendon are right next to each other inside the shoulder joint, so they can be difficult to tease apart sometimes. But, biceps pain usually hurts on the front of the shoulder and you can reproduce it by touching the bicep tendons. I hope the exercises are helpful!
@@RehabScience thanks for responding. ok so i read my mri report and it says that i have mild supra and infraspinatus tendinosis. Subacromial bursitis. And type 2 acromion with mild lateral downsloping. Can you plz guide whats the best course of action for me? Or should any exercise will help?
These things can get better with rehab, but you will want to focus on rotator cuff strengthening. The exercises in my supraspinatus rehab video, which is under my shoulder playlist will show the exercises you would want to implement.
@@usamazafar6627 Same! Did you notice you are losing muscle in that arm from not using it as much? Its hard to lift anything past 15 pounds at times.
SAME!!! I fell 3 weeks ago then did some exercises and i feel like NEW
Thank you so much for this video! Truly healed my month long shoulder pain
That’s so great to hear! I am glad the video was helpful!
How long did your tendons take to heal?
@@zenszen2419 Usually, 4-8 weeks, but this can go longer if you participate in activities that constantly flare the tendon up.
I have a tear in my rotator cuff. I’m having so much pain there and in my biceps. Can I do these exercises with a tear? Will it cause more damage? 😩
@@RehabScience is
Outstanding! Had Rotator Cuff repair almost a year ago. Still experiencing some issues despite doing PT. Will add this to my routine!
I hope the exercises help you!
Saving this video. No one talks about this
I’m 74 , been surfing for over 60 years. I’ve had mild pain but recently blew the take off on a fairly big wave , hit the water like hitting a sidewalk and my shoulder just exploded. It’s happened before but this time it was different . Now paddling a surfboard lying down and raising my arm and swinging it forward is agony. The pain is just where you described it. I thought it was the rotator but this makes much more sense. I’m going to work on these exercises. Thanks so much.
Sorry to hear about your injury. I hope these exercises help you. You could also try the exercises in my shoulder impingement video. Here is the link for that video. th-cam.com/video/3NyxqGX6amY/w-d-xo.htmlsi=bMcRwIq3qpeE-hXD
That’s why I’m here .. same pain from surfing
Very useful excercises, simply and clearly explained. Thank you.
Thank you for the feedback! I’m glad the video was helpful!
Thank you so much. Exactly what i need.😊
Excellent video with great content. Easily explained… Thank you!
Glad it was helpful!
Excellent. Very clear and easy to follow. I've been dealing with this for 5-6 weeks, started PT 3 weeks ago and no change. These are different from what my PT is giving me, though (lots of stretching and some other, mild band exercises). But your routine makes good, intuitive sense. I've got a big xc ski race in 5 weeks and am getting worried it won't heal in time. How do you know when you're doing "enough" of this routine, but not over-doing it?
Glad you found the routine to be helpful. In terms of finding the right dosage, do you want to feel like you’re challenging the tendon, but not so much that your baseline pain is flared up by the next morning. If that’s occurring, it means you’re doing too much.
@@RehabScience Much, much thanks! This is really helpful, and it's a great relief to add this routine to the mix. My gut feeling was that my PT was being too cautious, focusing first on rest, stretching and massage and then slowly introducing light resistance band exercises. Your video is easily the most clear, informative and concise of others I've watched, and it's great that you reference research. Just subscribed, and will check out your book.
I've found that most PT (and MD"s) are a joke! Ugh
PT helped me zero and hurt my wallet alot. TH-cam has been much more helpful and informative for me as well.
Did you heal man?
That is what i needed after dealing with frozen shoulder also i have a bicep tendonitis and it is really frustrating pain when i am trying to lift the arm, it gets worsen with stretching like you said. Thanks 🤝
Rotator cuff and biceps issues are often associated with frozen shoulder. I am glad that video was helpful to you. Best wishes with your recovery!
@@RehabScience well it looks like i have anterior shoulder and the long head of bicep is rubbing while trying to rise my arm (flexion), also i feel how my scapula is also rubbing at the rib cage while rising my arm and the pecs are tight while stretching. If you have any suggestions please let me notice. Thanks Sir
I have a full tear in my supraspinatus tendon. I still have 90% use in that arm and 100% in my other. I know you can’t repair a full tear w/o surgery which I don’t want but I wanted to ask since this video also pertains to me , do you think it would be ok to also do this exercise. It doesn’t feel bad when I do. I just have multiple issues w/that side. Thank you.@@RehabScience
Yes, if your pain isn't severe with the exercises, then I would encourage you to do them. You are right that full-thickness supraspinatus tears usually don't heal without surgery, but we often find that people can manage their symptoms and improve strength/function with rotator cuff exercises.@@lw7654
That rubbing of these tendons is often referred to as shoulder impingement. Interestingly, most people have some degree of shoulder impingement, but only certain people develop pain. At the end of the day, the focus is on improving strength and control in some of the key shoulder muscles, such as the rotator cuff, serratus anterior, lower trapezius, and so on. Here is a video I created on shoulder impingement with a few exercises. My book has a much more comprehensive program that guides you through three phases of rehab. I will post a link for my book too, if you want to check it out.
th-cam.com/video/3NyxqGX6amY/w-d-xo.htmlsi=sl43-YiiU1T-LLI2
amzn.to/3IiSFXP@@NoleGOAT
Spot on exercises. in just a few days my front shoulder pain decreased significantly. I have been able to gradually increase my repetitions.
That's great to hear! I'm glad the video was helpful!
Great stuff, good examples, thank you so much for sharing.
Glad it was helpful!
I scoped a bunch of videos and the only one that makes sense is this one. Started this today with my 5 lb dumbells I have at home. I don't see the link for this resist band. Thank you. I recently did something to my left shoulder and it seems to be stemming from the front.
I hope the exercises are helpful to you! Pain at the front of shoulder is often related to the biceps tendon. Sorry about the resistance band link. I’ll try to put that in later today.
Thank you. What are these exercises supposed to do if we are already in discomfort? Do they accelerate recovery?
Yes, that is the general goal of rehab exercises. They are designed to expedite one’s recovery, increase tissue integrity and reduce the risk of suffering from the same issue again in the future.
@@RehabScience Thanks. Should I do these exercises every day?
@@KidSpiegelrecover or not please
Thank you so much. You hit my pain problem right on the spot. Starting these exercises right away.
Glad the video was helpful!
Thank you! I believe your recommendations are my magic bullet. That's exactly my problem area. I viewed a hundred other videos on shoulder, rotator cuff injuries, etc. Your video addresses my problem in the exact location. I suggest you post more good rehab exercises. Thank you again!
I’m glad to hear the video was helpful!
@@RehabScience Not as yet, but I'm confident these are the exercises I need.
@@danqodusk8140How did it go?
I have pain in the same spot indicated but it's usually triggered with shoulder or bench presses, no other movement does trigger it, the rotator cuff exercise movement shown here does mildly impact it too. It feels tight and sore very quickly in any of the indicated movements.
Yes, biceps tendinopathy is commonly triggered by bench press and other exercises like dips where the humerus extends past the trunk in the bottom of the exercise.
Fix or not please reply
Same problem
Exact same issue as commenter described. Anyone have any luck? I’m going on 2 years with this problem
@@laurenceallen929 i just did basic rotator cuff strengthening and it lowered the pain 80%
Interesting. I’ve had pain in my right shoulder after benching for years. It’s kept me from really improving in that area.
The front raise exercise (the first one) seems to repro the discomfort (albeit more mildly). It seems like it’s important to make sure the shoulder stays back in the socket. I’ll have to try this over a few weeks. Thanks!
How did you go if you don't mind me asking
Dude did it help?
I'm going to try these. Thank you for publishing and just giving information and demonstration! Was great to watch!
I hope you find them to be helpful!
Did it work?
Thank you !! Very helpful.
What is your take on stretching the biceps? (E.g. Straight arm palm on wall fingers down) some people say stretching is bad some say it’s good. So confused to hear conflicting opinions from professionals. Also, would you recommend icing regularly? I think this problem, I’ve had for 10 years, is caused by a multitude of problems and should be addressed more comprehensively. I have come to believe that most often the root cause is bad posture (forward rounded shoulders), weak serratus and rotators (especially external rotation) and scapula winging. I believe I have all of those.
My PT friend suggested me of doing serratus work, same movement basically as your first movement with the dumbell but with a band going forward and more up, hitting the serratus. Also, James Grage on one of his videos addresses the common problems with too much range of motion with certain gym movements such as cable flies or bench press, where people go too far with range of motion, resulting in bicep long head tendon pain over time.
Your movements might provide ease to the pain but will they fix the root causes that are the key often?
I would value your thoughts on this. Thanks!
Those are a great questions. When it comes to stretching with certain tendon issues, the research has shown that stretching can irritate the tendon. With the biceps tendon if the arm goes back behind the body, like at the bottom of a bench press or the bottom of a dip, it can create more tendon irritation. So, we try to have people avoid stretching the bicep or doing the bottom position of those exercises until things have calm down. In terms of items that have the best long-term evidence, the tendon research has shown that strengthening exercises that gradually increase load on the tendon have the best evidence. So, the strengthening exercises shown in this video would be our primary choice for increasing the likelihood that symptoms fully resolve and don’t come back.
@@RehabScience Thanks for quick answer! I value every good insight in this matter. Thank you very much!
@@bushboxer recover or not please reply
@@Hitlerhu95 My pain has lessened quite nicely. I’ve been strengthening serratus anterior and external rotator cuff. Also, I have avoided too big range of motion for certain exercises such as cable pulls for chest or push ups. So I think it’s getting s lot better :) What have u tried so far?
@@bushboxer I have been doing it for two days and see there is some benefit and only problem doing bench press bicep curls and pain in front shoulder and clicking sound what should I do please reply
Thank you so much!! I assumed it was a rotator cuff issue but this clarified things. I’m going to try and work on this when I go to the gym tomorrow. Appreciate your info so much and just subbed to your channel!!
Thank you for subscribing! I hope the exercises help you!
My shoulder has been hurting for four months since the summer. Then I started doing the exercises according to this guide and within two weeks the pain stopped and was no more than a month. In addition to the exercises, I took Millgam N three times a day and also used some Thai ointment.
Rameno ma bolelo od leta štyri mesiace. Potom so začal cvičiť podľa tohto návodu a behom dvoch týždňov bolesť prestala a už nebolí viac ako mesiac. Okrem cvičenia som užíval trikrát za deň Millgamu N a používal som aj nejakú thajskú masť.
This helped me pinpoint the problem with my shoulder. Thankyou so much
I’m so glad to hear the video was helpful!
I had NO idea my shoulder pain was my bicep. Thanks so much. The exercises helped a lot! I immediately felt relief after a full day of golf.
Glad to hear the video was helpful!
So glad i found this video. I am having pain at the same spot you showed. I started excercising just now. Hope i will get relief at the earliest. Thank you. God bless you.
You're welcome! I hope the exercises help you!
It's 3days since I started to do these excercises. 80% of my pain is gone!! It's a miracle. Thanks a lot!! God bless 🙏 l@@RehabScience
I took pain killers for 5 days as per doctor 's advice but didn't get any relief. But these excercises are like blessings.
Very nice, thank you for sharing this
Initially, thought it was only a shoulder issue for 3 years - although I incorporated various shoulder rehab exercises to stabilize the rotator cuff, the pain in the front shoulder was still an issue. The pain was fairly acute and had to modify my barbell press with dumbbell presses and adjust my elbow and wrist positions - I even added more body weight work - but after 3 years your straight arm shoulder flexion exercise stopped the pain full stop, thank you -
That is great to hear. Often times, it just takes one specific exercise to target the area that is creating symptoms.
Good information that seems to cover areas often neglected by doing other exercises? Good presentation of the exercises and explaining about the muscles and tendons affected and their inner-connectedness.
Thank you
Excellent information thank you
This is exactly where my pain is: so frustrating. hurts to serve in tennis and basically lift anything. Will definitely try these exercises - can't wait to see how I do. Very helpful
did you
Thank you this exercise helps my arms .GOD bless!
Your stretches are the best
Thank you! Glad the videos are helping you!
Thanks! So glad I found this.
Glad it was helpful!
finally found a video that worked for my shoulder pain. thanks!
Glad it helped!
Great exercises. Exactly the same area where I have an injury
Thanks for the video. Helped me a lot
Glad it was helpful!
Omg! You are literally addressing my problem! Thank you!
You're welcome! I’m glad the video was helpful!
Great !!! Thank you. Just what I needed.
Glad it was helpful!
Thank you! This is exactly what I need!
Glad it was helpful!
I am so happy I found your channel
I am glad my channel has been helpful to you!
Many thanks. Without getting an x-ray, I believe what you described in this video is what I am experiencing. I will start these exercises and see if the pain subsides. I can raise my arm without any problem and I am not experiencing weakness. I do feel slight pain if I put my arm behind my back and try to lift it back. I am also experiencing a dull intermittent ache when my arm is stationary or typing.
You’re welcome! I hope you find these exercises to be helpful. Let me know how things go as there are other exercises you could try if you don’t improve with these ones.
I’ve done mma for 2 years straight and all those punches I believe are the cause of pain in both my shoulders Along with weight training and calisthenics. Nowadays my shoulders will fatigue within the first 2 minutes on a bag but it’s more than fatigue, slight pain even. Thank you for this video! Very helpful
I had a right rotator cuff injury in 2020 and consequently had 4 months of physiotherapy. It recovered, however, there's akways been some pain shooting from my shoulder down my upper arm. I've been able to tolerate for a long time, but a couple of months ago it got worse and I've been unable to do pull-ups or press-ups. I saw my physio in November 2023 and he gave me exercises for my shoulder, but 7 weeks later they don't seem to be working. I'm trying these ones now in this video as i feel your diagnosis is better than my own physio's. I'll keep you posted about my progress soon. Thanks.
Hi , did it help you? I feel the same as your condition.
THis is exactly what I needed! THanks!!
Glad it was helpful!
Thanks, I'll give it a shot and see if it helps with what I have going on in the front of my left shoulder.
This was fantastically explained thanks
Glad it was helpful!
Thank you so much!!!! Works like a charm!!!
You're welcome! Glad the video was helpful!
Thank you from India ❤❤❤
Its really helpful 😊😊😊
Finally, someone identified my issue. thanks for the exercises
No problem! Glad the video was helpful.
I love your presentation of the exercises 😊
Glad you liked them!
this fixed my shoulder pain, thank you!
Glad to hear that!
Thanks very much, now i’ve get the exercise to get ride of my pain🙏🏻
You’re welcome! I’m glad the video was helpful.
I going to try ,thank you
Thank you! just exactly what I needed, cos I hurt my rotator cap last oct in 1 aerial yoga trick move now I can feel my bicep hurting in the morning especially. Will do these exercises 🎉
I hope these exercises help you! If you need a more comprehensive rotator cuff and biceps program, my book has programs that guide you through three phases of rehab. Here is a link for my book, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/1MFfMPt
Thank you so much for clear explanation
You’re welcome!
Thank you for this video with the information and the exercises you provided.. My shoulder has been bothering me for a couple of months. I saw a PT a couple of weeks ago and he has me working on strengthening my lats. BUT, listening to your video you target the exact spot I'm feeling pain. I have done all of these exercises as you just mentioned, 3 sets of 10 reps each. I can feel the difference from these exercises targeting the exact area of discomfort. I'm positive now that it will make a difference and lead to healing. I wasn't feeling that way with the exercises I've been doing...although I will continue to do them.
How are you now?
Thank you
Great video my friend... helped alot!
Glad to hear it was helpful!
Thank you sooo.much this is exactly my issue..gonna get to work on it asap..thank u again
Glad the video was helpful!