How to Fix A Problem Pull-Up (AMAZING CHANGES)
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- เผยแพร่เมื่อ 24 ม.ค. 2022
- Michael came to see me with right shoulder pain and a significant problem in his pull-up. In today's video you'll see parts of our evaluation and treatment that led him to fix his pain and return to a more balanced pull-up!
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Shout out to 3d4Medical with the Complete Anatomy App visual of the body shown in today's video. - กีฬา
Thank you for all of this valuable information. I also appreciate you providing all of this free of charge!
Agreed.
You're welcome!
Not even a plug for his book in this comment! I’ll do it as I bought it and recommend it highly - Rebuilding Milo!
Absolutely love these short videos.
Makes me realise that one of the reasons I have (so far) stayed injury free is because I use loads of these techniques in my warm ups!
I just liked doing them. Now I know they’re beneficial!
Thanks
Please share your tips! I can't seem to stay injury free 😂
You're so welcome! Glad you're enjoying them!
That “rotation point” is such an insightful helpful tip which I can now apply in different ways. Beautiful
I’ve been following you for quite some time. Watching this make me want to work with/for you more than ever. I’m studying mechanical engineering but I love to be a trainer/physiologist. Thank you for sharing all the detailed information and knowledge that are so helpful and relatable
This exercise might be a lifechanger. I've had a shoulder injury for almost 6 years from doing pullups & pushups continuously with poor technique and this diagnosis hits the nail on the head for me.
Inactivation of what feels like a significant part of my middle back during pulling movements - check
Instability when I do pullups - check
Upper traps and shoulders dominating movements and bearing load that my lower traps should be carrying - check
Internal rotation of the shoulder at the top of pulling movements - check
Extreme pain and excessive soreness in my shoulder during pushing movements - check
Inability to feel my peck during pushing movements - check
It is almost emotional seeing this simple fix for free on youtube.
It actually works man, I tried it, I tried everything but this, and this is the best that worked, I can tell you that my blades are getting closer to my spine for stability, any exercises even with bands never worked to bring stability to my shoulders, this literally, brought them back to normal after already a week... I RECOMMEND it even the full windmill.... just a bit shocked!!! haha!
Incredibly helpful to see these analysis videos
Your so smart! Most underrated channel
One of the best video I have seen
This came in at the right moment! I’ve felt that I was doing this while doing assisted pull ups the other day at the gym. I’m also experiencing shoulder impingement on both sides but mostly on the right side and pain in my collar bone while performing the simplest form of push exercises like the push-ups
th-cam.com/video/OSTqlujE9sw/w-d-xo.html
You should really watch that one i think
Maybe that is your case maybe not who knows check with your doc
i cant believe i have the exact same thing as you. like literally word by word
Wow. Thank you.
Great breakdown. Thank you
You're welcome!
Fantastic information. Thanks for sharing.
You're so welcome!
Thanks for the info 👍
That's amazing. Thank you
You're welcome!
thank you !!!
Great video 👍👏😊
Thank you doctor
You're welcome!
Yes, very good
God, I feel so envy of this guy being able to fix it! Haha ! I am 100% of time in pain on my shoulder blade
PHENOMENAL
Nice vid SU! 🔥
Thanks!
Squat university is a WIZARD
This is also why I started on the assisted pull up machine. Prevents overcompensation.
prevents? it encourages it. by letting the machine track convert any energy you apply to elevating the weight in a closed circuit movement, it completely removes the necessary feedback you'd get from asymmetric application of force in an unstable exercise , especially a unilateral one. you'd be much better off doing something that lets you feel the consequences of asymmetry than something that hides them
Thoughts on percussive therapy for ankle mobility vs typical banded?
That excerise looks kind of like a Turkish Get Up.
Thankyou Thankyou Doc! 🙏🏻
You’re saviour for all of us. I’m suffering from this instability in shoulder and also there’s is lack of internal rotation that is causing pain while dips and chest presses. What need to be done please suggest ?????
th-cam.com/video/0fPM4M4uOZs/w-d-xo.html
Check out this video. Look up and understand what a Left AIC pattern is and what a PEC pattern is and determine which one you have (you have one of them guaranteed because you lack internal rotation) Postural Restoration Institute (PRI) has exercises to fix both of them. This guy's channel is the best info on PRI I have found. Also Connor Harris on YT is a PRI trainer.
💪
i doing try fit this 👍
Dude I so wish I had someone like you in my area. I have your book, just need someone else willing to help me 🥴
I'm having the same problem but in my left side. My right hand side is dominant one but my left side shoulder, trap, chest and back is having more muscles than right one. Also left side is elevated little higher than right side even when I stand. I was really frustrated due to this as I do weighted pullups I was not able to perform properly due to this. Now gonna try this exercise and will post results soon.
As I said that I'll try it and will post result soon trust me when I say it works. I just did 3-4 sets of 3-4 eccentric pullups and I saw the balance right then and there. I can't tell how happy I'm from that day. It's like I feel my shoulders are in equal line. Of course little bit muscle imbalance is there and which is natural but my right shoulder came in line with left one. Thank you for posting this video. Deeply grateful ♥️
Hey I have exactly the same issue, literally identical! My left shoulder is higher than my right and my left traps have more muscle too. Did you do any work on your hips at all or was it all upper body?
@@zakkhan6054 I did more research and found out that our body is not symmetrical and it's very common as well as natural if our body is bending towards right side. Many people are having such thing. Also we have to pay attention to our pelvic bone coz most of the problems come from there. Our body is intelligent so whenever it goes out of balance it'll gain its balanced automatically by adjusting the bones structure. Also our left lung is bigger than the right lung that's also the reason behind elevation of left side.
The most epicest
I have the same problem as this guy but I dont have a kettlebell so what other exercices would you recommend me to strengthen unilaterally my lower trap?
@@omgynay1763 I would also like to know
Ill do it in my house
Should this be done as a corrective measure as well? I don't have pain but I do feel like I could have an imbalance so this seems like a good way to correct it.
Hella late but I tried this today at the gym after noticing my left arm wasn’t as engaged and I had to put much more effort, it absolutely makes a huge difference. So you don’t need to wait till it hurts to practice this!!
I had great pain in my elbow went to a physicist and he said my right tricep is stiff and much weaker from my left tricep. Appearantly i did bad pull ups focusing on left size more and with time the imbalance grow.
I would love to see a video on that focusing stretching and exercises to fix imbalance in back and tricep.m
Asked your physicist eh? I asked my plumber the other day why my code wouldn't compile.
@@jamesbenz3228 hahaha yee you are a funny pulmber
Ok im gonna try this and tHr moblity routine. I have the same problem but worse than that. I will give updates
Where's the update
@@saksham79 i actually solved. Now before every workout i ad scap pull up and some band excercises to feel mind muscle connection with the back
Man I was born with a broken collarbone so my right shoulder feels different.
Hope I g an do a pull up one day lol
Could having this imbalance cause an uneven bench and pecs as well? My right shoulder blade moves differently than my left when performing almost every exercise. All pressing movements are uneven as well. I have to lock my right side out as much as possible to be even with my left arm which is not 100% locked out.
Did you fix it
Please update us, I‘ve the same issue ❤
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I have this same problem. My right should blade is higher than my right but I don’t have any pain for any type of exercise I perform
@Deep Blue meant shoulder
I have the same problem. I feel that the left scapula is turned outward more than the right and the shoulder is uneven I can't sleep on the left side because it hurts. Can you give me a description of this condition please
how do you treat uneven shoulders during scapular pull ups
Do i have to do these exercises forever or until the imbalnce goes away?
Could this recovery exercise work also for overhead press asymmetry? Due to my weak left side
Check out your serratus anterior aswell
It depends on what causes the issue, if the weakness of your left lower trapezius is a part of the issue then this exercise should help u and it is better to give it a try.
During overhead movements, Upward rotation of the scapula is required for an optimal overhead position and this action is supported by the action of the upper trapezius, lower trapezius and serratus anterior.
we can initially assume that Your problem could be coming from one or more of these possibilities:
1️⃣ deficiency regarding lower trapezius activation :
➡️it can be a weakness of lower trapezius which is solved by simply strengthing it
➡️Or can be from both (weak lower trapezius and overactive upper traps). here we strengthen the lower trapezius and train the neuromuscular system to do controlled upward rotation movement to train the upper trapezius along with lower trapezius and serratus anterior synergistically.
Noe that there are many reasons that causes overactive upper trapezius, some of them are :
-weak lower trapezius
-too much inhalation during exercises
-not exhaling during push exercises
-stress, anxiety.. Etc
2️⃣ deficiency regarding serratus anterior:
When the serratus anterior is inhibited or weakened, scapular upward rotation are impaired. This limits ROM and stability and can cause an injury.
➡️ One reason Can be a normal weakness, solution is to train and strengthen it but make sure u strengthen it on elevated/ overhead position to get a better stability overhead
➡️Other possible reason is a Damage to the long thoracic nerve which feeds the serratus anterior, causing it to get weak and deactivated. This can happens from long term bad Pousture causing a bad scapular positioning (winged scapula) which pinches the nerve.
3️⃣Limited Rane Of Motion
➡️tight lat, u might be having more tightness on the left side
➡️Tight pec minor
➡️Lack of Thoracic mobility (IDK how can this be affecting ur case since it's on one side but it's still an important point to mention since we're talking about overhead movements) XD
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And Finally,
I'm not an expert nor a physical therapist, I just wrote what I learned from my 2 years journey of shoulder injury and hope I gave u new perspectives of some possible reasons of your problem to help finding the solution.
My left pec gets pumped even I don't workout and I have a size difference in my chest (left pec is bigger) but there is no difference in strength......I am not able to find information about this in internet as well.....i don't have any lumps or gino problem in my chest.....can you please help me to understand
i cant pull up properly. im 6'3 / 255 lbs i feel some pain on shoulder joint when i start pull on neutral position. but i can do like 2 3 partials pulls when my scapulas are contracted and togethers
Could you do a video on how to deal with cervical radiculopathy?
You need manual therapy especially cervical traction to decompress the compressed nerves and to centralize the radicular pain in addition to exercises
@@Pathologyformedicalstudents can you be specific about the traction and exercises?
@@brownmamba6538 traction can be done by a physical therapist
You can do chin tucks , shoulder rollers by approaching both shoulder blades
Neck bend and hold for 3 sec 10 repetitions
Nerve glide is so effective too you can see a video to help you know how to do it as it helps alleviate some of the pressure and overall reduce pain in the wrist and needs a special movements
@@Pathologyformedicalstudents Can I do traction on my own? I'm tired of always going to people for every one of my problems
@@brownmamba6538 there is self traction but better go first to a physical therapist because you don't know where the lesion is in which C 1 , 2 ,3 so you can go and teach you self traction and which level
And make posture correction exercises a priority do it every 2 or 3 hours a day
Que pena que o vídeo não é traduzido.
what can be cause of elbow pain and forearms from doing pull-ups????
Currently he seem to have his leg and body tilting right is that fine if not is there a way to fix it. Cus when i do pull ups i my leg like to go under my right even toh i am pushing my legs down when pulling
what kind of therapy is this called I would like to find one near me
What if the patient has a torn muscle/tendon? Doesn’t this need to be repaired first?
is this treatment good for someone with scoliosis ?
I have that shit
Is this scapular winging? Or is it something different?
Is this PT or something to talk to my chiropractor about
Is this for a winged scapula? I wish someone told me or tired of people saying just train your rear delts but mine are big.. they didn’t fix my problem.. my right side is terrible. And how often we supposed to train or do these movements?
Did u fix
does this also work with pushups?
Strengthen your supraspinatus. Changes EVERYTHING, believe me. Also, retract your shoulder blades and do holds on a bar and pull when ready. My back width is 22, almost at 23 inches. It works wonders. He's right about the strength.
Does retract mean squeeze them inward?
@@rberto3804 yes, exactly. It opens up your chest more.
@@Vnm-sh1jv thank you. I will try this
I have this EXACT same issues with videos on my channel of my form. I dont live in the US but was wondering if it was possible if you could help me? Willing to pay of course.
Oh damn I think i have a same problem... what is your profession to make sure i see the right person? Physio or exercise physio?
Also thank you for the tip. I never done a pull up before but ive been struggling because of my left shoulder. I feel like its weak and my right arm is taking over all the time. Thank you for your help
What if its mobility issue sir
What’s the suspected cause(s)?
Weakness on one of the sides you can lean and focus toward your weakest side and train it slightly more
But he's rotating the core at the end of the pull up, obviously he's doing better, still a rotation that's not normal
He braced himself on the table when you pushed his left arm down but didn’t for the right… 🤔
Americans are so advance in this stuff❤
l feel guilty to take all this information for free:(. Thank you.
where i come from, we usually pull scapula towards the but, not dick
More digestible than a PT CEU😂 plus it didn’t take 2hrs
чушь! не ведитесь, это реклама мануального терапевта. Со временем все возвращается на свои места, как и было до.
no time to do all these shits
Who would want to do that dumb ass exercise at 1:50? If your clients aren't given exercises that they're relatively comfortable doing; then they won't do it...
Maybe they would do it to fix there problem
This is bs.The first time his left srm is being pushed down from behind, he uses his right arm to hold the table as leverage - he doesn’t do that for the other side….obviously the resistance will be less without holding the table for leverage 😂
On the 2nd test with more emphasis on the lower and mid trap he didn’t use either hand for extra leverage and his right arm was still weaker so you’re just an idiot bro.
Americans are so advance in this stuff❤