5 Movements EVERYONE Should Master for Pain-Free Shoulders
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- เผยแพร่เมื่อ 4 พ.ค. 2024
- Fundamental movements are the building blocks for healthy movement patterns and pain-free shoulders. Learning to integrate these five movements into your everyday motions, from sports to putting the dishes away, will help you build strong, stable shoulders capable of doing whatever it is you ask of them.
These fundamentals apply to everyone, from athletes to regular people.
The only equipment you'll need is a strength band for movement 5. If you don't have one, you can use a bungee cord, leggings, or anything else with a little stretch.
Movement 1 is going to prevent impingement in the subacromial space.
Movement 2 prevents and corrects poor posture. It also reinforces movement 1.
Movement 3 is a combo. You'll improve your cervical spine health and decrease shoulder tension. (Extra good for people who carry their stress in their shoulders.)
Movement 4 restores external and internal rotation of the upper arm, keeping your arm properly seated in the shoulder socket.
Movement 5 helps build good shoulder girdle alignment. It applies to all pulling motions and exercises you find yourself doing during your day.
Remember to fight yourself at the end range of motion on these movements. That's how you improve!
If you found this information useful and want to keep learning about how to move freely and without pain for life, click those like, subscribe, and follow buttons.
IN THIS VIDEO
00:00 - Intro
01:22 - Movement 1: Scapular Posterior Tilt
03:24 - Movement 2: Thoracic Spine Extension
06:10 - Movement 3: Chin Tuck
07:50 - Movement 4: Axial Rotation
10:37 - Movement 5: Reversing
12:15 - Routine Summary
13:15 - Next steps
RESOURCES AND LINKS MENTIONED
The 3 Neglected Muscles to Fix Posture & Rounded Shoulders FOR GOOD: • The 3 Neglected Muscle...
The Top Exercises to Wake Up SERRATUS ANTERIOR (PLUS Anatomy Explained): • 3 Top Exercises to Wak...
Shoulder Pain Solution: www.precisionmovement.coach/s... - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.
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!)
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
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](/img/tr.png)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Its people like you is the reason why I love youtube
And we do what we do for people like you!
Thanks for following along and commenting.
Let us know if you ever need advice or assistance :)
- Coach Joshua, Team PM
i have been engaged in a 5-yr effort to fix a bad back -- 45 yrs of daily pain. i am 95% pain free today and know i will be pain free soon. you have been enormously helpful for the last 2 yrs. thank you.
Nice work!
Thanks so much for sharing that.
We love reading feedback like this :)
- Coach Joshua, Team PM
Glad to hear it ! How about your shoulders ?
@@L0ND0NMAN My shoulders remain problematic but they will get better, too. Thanks...
I second that, exercises is the only way to fix a bad back.
Glad to hear that there's something that works. I've had back pains for about 4-5 years and I've been looking for stretches or exercises to ease or remove the pain. Doing deep squats seemed to be working for me a few months ago but, I'll try these moves to see if there can be better results than I have now.
Thank you sooo much, I really needed this! 🌺
Glad it was helpful!
These movements felt amazing. Thank you!
So great to read that!
You are welcome :)
Very effective exercises - with summary (i.e., sets and reps)...love it!👏👏
More to come!
Always toch notch movement and always keeping us alive and free!!!🎉
Much appreciated!
Great video. Your excercise helps me. Thank you!
You are welcome!
Great exercises 👍
Thank you 🙏
:)
This is new to me and valuable. Surely start practicing these 5 movements tomorrow.
Thank you
Glad that you think so!
Let us know how it goes :)
- Coach Joshua, Team PM
Grazie mille coach è sempre prezioso quello che spieghi.
Prego!
Very clear, detailed, and specific instructions. Excellent explanation of theory. Thank you!
You are welcome :)
Thank you for this. It’s exactly what I need. It’s great to have the summary at the end. It would be really nice if you could show all five movements together at the end for visual reference, for those of us who are visual learners.
Thanks for watching and for the suggestion :)
- Coach Joshua, Team PM
Your teaching style and content value is amazing. Thank you. I'm using it to help with my shoulder pain. Generous and kind advice.
You are welcome!
We really appreciate that :)
- Coach Joshua, Team PM
Wow! The segmental control you demonstrate is impressive! A goal to strive for!
Thanks!
Super helpful, I like this kind of approach
Glad to read that :)
very nice, thank you very much!
Thanks for watching :)
Great stuff Eric.
:)
Thank you!
You are welcome!
Axial rotation is a very very helpful exercise. Very unique and so well explained and executed.
Glad that you think so :)
@@PrecisionMovementCoach Actually I was confused by the explanation of the axial rotation from the middle onwards. Perhaps I need for step by step.
Great video, really well explaines and the table at the end was a super bonus! Thank you! ❤
You are so welcome!
Thank you for doing what you do! You are saving us from all the pain ❤ bless you!
Much appreciated :)
You're doing a wonderful job. Great info.
Thank you!
Superb technique and precise attention to detail. Feeling great in the hips and shoulders. Thank you for your helpful knowledge.
You're welcome and we are so happy that it's helping.
Thanks for the comment and keep us posted on your progress :)
- Coach Joshua, Team PM
This information is so helpful. Thank you for sharing.
You are so welcome!
So true and well explained
Thanks!
Hello and thank you I will try these exercises and let you know
God bless you. Glad I found you
Thanks for trying it out.
How are you now?
- Coach Joshua, Team PM
Good info, thanks.
Glad it was helpful!
Very good and looks valuable. Have not tried it yet, but the obvious scientific approach and understanding of anatomy and function make this very credible. Thank you!
Glad it was helpful and it's great that you recognize the value of the problem solving apparatus that we follow. That is a rare thing especially among TH-cam commenters.
- Coach Joshua, Team PM
Thanks!
No problem!
Very helpful. I have been teaching Yoga for many years and this was one of the best shoulder videos I have seen
Wow, thank you!
Great summary at the end too
Glad that you think so :)
This is a great video for swimmers too. Thanks a bunch. 👍
Glad you think so!
These exercise have helped me immensely . Thank you so much
Awesome!
Thanks for sharing that.
How have they helped?
- Coach Joshua, Team PM
this is so helpful :) thankyou !
You're so welcome!
it's very helpful, it's very logic, thank you very much!!!✌✌✌
You are welcome!
Can't believe how good this felt. Wow.
Nice :)
Thanx Coach E. From my original Aug injury until now I have slowly worked up to a few of the different shoulder, back, and now pelvic exercises. This all makes perfect sense to me. I had numerous injuries working in dangerous field and found that stretches just did nothing for me, pain pills led to a cycle of addiction and pain that was awful. To have a system of exercises that correct all these posture errors is great. To have pain relief and a growing understanding of the fundamentals of my posture seems like a miracle. My body tells me now ok buddy poor posture you are going to have pain and understand the mechanics of that is just so awesome. Have a great holiday season with your family.
Thank you very much! Effective technique is all we need. Once my body understood it all started coming together and I am just starting!
Hi!
We are so happy that you found us and are making progress.
Sorry about the late reply and let us know if you ever need more support :)
- Coach Joshua, Team PM
I think nr 4 was the missing puzzle in my recovery. Very painful at first but an instant relief. The first part of the movement was surprisingly painful at first, but it quickly got better.
Thanks❤
Yay!
So happy it helped :)
Sorry for the late reply. How are you now?
- Coach Joshua, Team PM
Excellent explanation and good speech to easily understand. Thank you Sir
You are welcome and thanks for stopping by :)
Excellent isolation explanations. This is going to me strengthen my shoulders as I age and maintain the capacity to play tennis at any age. Thank you.🙏
Glad it was helpful!
Thank you. I love to run my yoga classes like PT sessions. This was enlightening and reinforcing.
So cool!
Thanks for letting us know that :)
This certificate program may interest you:
www.precisionmovement.coach/certified/coach1/waitlist/
- Coach Joshua, Team PM
Awesome 😊
:)
No. 4 blew my mind...
You're welcome.
Thanks a lot, this helped a lot
:)
"One vertebrae at a time" Thank you. That was so powerful. I was never able to ever isolate that muscle group
Glad that it helped :)
Thnks and this shoulder pain exercises are very helpful.Am having this pain on and off but now its been quite awhile.I believe your exercises will work .....❤🙏
You are welcome and thanks for trying it out.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thanks coach E. I really like your content and your approach. I've recently integrated your wrist exercises into my daily routines. I have a suggestion for an addition. My mother (80) has complained of limited movement in her thumbs and so I have decided to add some thumb joint rotations to the wrist exercises to ensure I retain range of movement in my thumbs as well.
Thanks for watching and commenting.
Let us know if you ever have any more questions :)
- Coach Joshua, Team PM
I would like to thank you for all this great video,s. Really useful and helpful. God bless you
Thanks for stopping by and commenting :)
I strained my shoulders on Friday, and I have been in pain ever since. (Today is the following Wednesday.) Just folllowing your exercises along with your video has already given me some noticeable relief. I shall continue! Thankyou.
Good job! Keep us posted on your progress :)
- Coach Joshua, Team PM
super helpfull thank you
Glad it helped!
Good advice
Glad you think so!
Had excruciating shoulder pain for months, fixed within minutes using the first exercise
Thank you
Yussssss!
So happy to read that!
Thanks for stopping by and sharing your story :)
- Coach Joshua, Team PM
Thank You!! I saw a physical therapist at a top hospital and this is more subtle and informed than the exercises he gave me after a labrum repair.
You are welcome and thanks for your trust :)
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I bet it was an edge for you doing these shirtless demos. It worked great and your lean anatomy makes it super instructive re: understanding the movements.
Glad you enjoyed it!
I have been in pain since a tear in my rotator cuff almost 17 years ago. Hoping this is going to help. Thank you for taking the time to make this video.
Whoa...that is too long.
These exercises are good but the Shoulder Pain Solution Program is better. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/shoulder-pain-solution-yt
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Hi, I have cervical stenosis in c5, c6, and c7 during the last 3 years.
Now I have very bad shoulder pain. Is it advisable for me to do these under these conditions.
you are the man!
:)
Th e axial rotation dissociation is such a great concept only learned from here . The impingement caused severe soreness and functional disability when I raising the arm even only 45 degree . I try this exercise and keep the palpable gliding tenden in position as possible .I can feel how to keep the joint more stable with this excercise and the painful arc dramatically gone .Thank you very much for this wonderful video .
Yesss! You got it!
It is always our hope that people like you will watch, learn, and implement the concepts we feature in our videos.
Keep up the good work and you will make even more progress.
Thanks again and let us know if you have any more questions :)
- Coach Joshua, Team PM
Love this stuff, so valuable.
Much appreciated :)
nice... i will try now....❤❤
Sure 😊
Thanks brother
Any time :)
Thnx alot
Happy to help :)
This plus the hip flexor exercises have allowed me to become more conscious of my muscles and its helped more than any physical therapy i’ve done.
Wow!
That is so great to read.
Thanks for trying it out and reporting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
thsnk you
You are welcome!
THANK YOUUUUUUUUUUUU
You are welcome :)
Love your specificity. Thanks for your articulate explanations. In Reversing, you say no downward rotation of the scapula. So just retracting scapula as head of humerus draws back in the gleno humeral joint?
You got it :)
Axial rotation dissociation
Very tough for me 😮 but I am confident that it will come with the practice as it has happened with other seemingly undoable exercises till now.
Thank you for the challenge
Yes one arm at a time helps 😊...
You got this!
I did your shoulder mobility program a while ago and it helped me a lot with a shoulder injury. Last year i hurt my shoulder again and SC joint from stopping a fall with my hands and also in yoga so looking forward to apply the 5 exercises in video as well as your other video on shoulder mobility with pinwheel and other fun exercises. I appreciate the relevency of these basic shoulder movements and your creativity to work with minimal equipment.
Thanks for following along and for keeping us posted on your progress.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Hi Mr Brucely..excellnt tchniques..you are made of steel and diamond..Impressed and inspired to be fit lilke you thank for such an informative video
You are very welcome! :)
very nice and interesting, few years of yoga hv relieved the pain but not repaired my right shoulder well (computer mouse and keyboard injury started 15years ago, and going) albeit a lot of similarities with some of your exercises, but your method is very focused and perfectly target the area, so i will try that for next few months. Thansk heeps.
You are so welcome and thanks for taking the time to try them out and comment.
The resources in the video description can help even more. Especially, the Shoulder Pain Solution program.
We are here if you ever need more advice :)
- Coach Joshua, Team PM
thank you. i did not get the instructions of exercise 4 very well.
You are welcome!
Let us know what more you need and we'll help you out.
Talk to you soon :)
- Coach Joshua, Team PM
Been living with painful shoulders for a couple years. This video really really really helped. Thank you very much for making it. May you and yours stay healthy and happy! Keep putting positive energy into the world. Sending you positive energy.
Nice work!
Thanks for that positive energy and keep up the great work :)
- Coach Joshua, Team PM
You earned a new subscriber.. thanks
Awesome, thank you!
Love, love, love precision movement. Critical education and practices for mobility and health for both athletes (hello repetitive stress injuries) and non-athletes (hello middle age :). Thank you for such clear, knowledgeable / expert, hype-free content!!
Wow, thanks for that!
We really appreciate you stopping by and commenting.
Let us know if you ever need advice or assistance :)
- Coach Joshua, Team PM
Good information ❤
Glad you think so!
Coach E at it again with hugely useful and free stuff. I just finished his Hip Flexibility Solution course and my hips have never felt better in 54 years of existence on this planet. Hope y'all return the favor to Coach E and buy this program or one of his others that cover various parts of mobilizing and removing pain in the human machine.
Yes!
Thanks so much for sharing that and for your continued support :)
- Coach Joshua, Team PM
The Axial Rotation exercise feels like an absolute game changer!
Glad to read that :)
@@PrecisionMovementCoachI've got a question about the training sequence: Would you recommend to go through the exercises one after the other and then repeat (like in circle training) or rather do two sets of an exercise right after the other with a minute or so of pause in between and then go on to the next exercise?
@@bellaschnella1602You can do either method, but, in this case, I’d recommend doing the prescribed two sets of each exercise then moving onto the next exercise. As far as pausing for a minute or so in between sets (and exercises), there’s no need to do that with this type of regimen. As soon as you finish one set, just gather yourself for a couple of seconds then commence with the second set. If you want/need something to do in between sets, you can take a couple of deep breaths and gently shake your arms out.
On a tangential note, another option is to do a one set circuit of this exercise regimen everyday (instead of 2 sets, 2 to 3 days a week). There are many variables to consider, but generally speaking, doing daily, brief workouts are more time efficient and palatable for many people to do (as opposed to doing longer workouts) and the benefits reaped will essentially be the same.
On a closing note, I’m not affiliated with Eric, but like his sensible approach to things. FYI, I’m a retired exercise physiologist but remain a perpetual student.
Hoe useful exercises!Thank you very much!
You are welcome!
Great video I have been doing some of these exercises and I learned a few more from your video I had shoulder surgery 2 years ago torn labrum and I am been improving by doing some of these exercises it definitely works 💪 5/17pm
Thanks for stopping by and for trying it out.
How's everything now?
- Coach Joshua, Team PM
This is exactly what I need and the explanations are so clear. Thank you.
The only thing that I now dont know about is what to do about the axial rotation exercise. It seems the most crucial one but it makes my shoulder click in an unpleasant way and it causes pain. How can l build up to this axial rotation?
Happy to help.
Please experiment with the height and forward position of your elbow in each exercise. Make sure to do each exercise in a way that does not cause pain.
Also, back off on any muscular activation and make your movements slower. Start where you feel that you have the most control and go from there.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I found your other video. Looks like I'll have my questions answered.
Good stuff :)
Nice bro , really iamm suffering left shouder pain ,right tine i could see the exercise i will practice it and come back
Do that!
Не знаю, поймёшь ты меня или нет. Но я три недели мучился с плечём. Потянул плавая в бассейне. Сделал 4 раза первое упражнение и плечо начало проворачиваться без боли. Чел, это какая-то магия?!
So much appreciated for your work! Best regards!
Хорошая работа :)
Спасибо, что рассказали нам это!
- Тренер Joshua, Команда PM
I’ve been struggling with bad shoulders for 2yrs+..if it helps the slightest I’m happy 🙂
Let us know how it goes :)
Would you recommend adding any of these exercises to the Shoulder Pain Solutions Rehab routines 1A/1B? My pain is a 3 or under. I started with Rehab phase to get a better base before doing Resilience. Thanks!
Go for it :)
What about hanging for opening up and realignment of the shoulder?
It's not the best place for many people to start. These exercises are more gentle and should be mastered first.
If you can tolerate hanging then go for it :)
my shoulder better behave lol...thnx so much for these reminders
You are welcome and thanks for watching :)
Coach E, thank you for this and for all of your thorough, clear videos.
I have a question regarding the distinction between thoracic extension and posterior scapular tilt; or, more to the point, whether posterior tilt can be distinguished as a deliberate movement. Put another way, I know how to extend my thoracic spine, and of course when I do the scapula moves with it. But I don't know how to "feel" and tilt the scapula independently. Is this something that can be done? Or is posterior tilt necessarily something that happens in conjunction with thoracic extension? And, if posterior tilt is something that can be done independently, are there any specific cues that are helpful in "finding" that control?
Thank you again!
Hey!
If you practice enough you will be able to feel and isolate your scapula.
Check out this video for more tips:
th-cam.com/video/loZ_zUdbwqM/w-d-xo.html
:)
@@PrecisionMovementCoach I'm on it. Much appreciated!
😊 we all struggle with the fact that all our muscles are highly integrated. Amazing, very smart thing indeed. One single movement here and a cascade of accompanying movements occur.
I just feel like you with that. Some progress recently in sorting out different muscles from one another...
Shoulders and thoracic spine ! such an interesting topic to practice on...
For sure. Engaging a muscle deliberately, as opposed to simply having a movement end goal in mind (like getting from point A to point B, or grabbing something from a shelf), is such a fundamentally different way to move. It definitely takes some practice to develop the awareness and motor control. Very interesting and fruitful though I think. @@edwigcarol4888
I have been prescribed a overhead arm wall stretch by my osteopath but it seems to be causing more pain and tightness over the last 3 and a half weeks. No doubt it is stretching my scapula and traze that is also affected but tha arm still feels restricted. I do feel from timr to time something pulling in the shoulder joint.
Stop doing anything that causes pain or that you cannot modify in order to do pain-free no matter how small the movement is.
The Shoulder Pain Solution program can help you to assess and address the root cause of your issue:
www.precisionmovement.coach/shoulder-pain-solution-yt
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you thank you thank you ive seen gps physio neither have helped I have suffered over a year in horrific shoulder pain in both arms they say its RA ? ..with one session of these excersizes both my shoulders are almost pain free ....(I cant do the kneeling one i have trouble kneeling and getting down to do it 78 yrs old too) could it work if i did this using a table as support for upper part of body? But the difference this has given of pain relief is unbelievable thank you Eric I have my life back again..I'll continue doing these excersises.
Hi!
Thanks so much for trying it out and commenting.
Try doing any floor exercise on your bed and let us know how it goes.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you for that advise yes I will do that 😊
Would these be a priority if I already have a mild impingement? or a supplement to normal impingement rehab exercises?
Please prioritize these exercises :)
- Coach Joshua, Team PM
Thank you so much for these exercises. For best results should these be carried out daily, more than once a day, a few times a week, etc. Thanks again.
Glad you like them!
Once daily and 2 - 3 times per week is sufficient :)
- Coach Joshua, Team PM
Happen to stumble upon the video while looking up dealing with rotator cuff tears. The Orth surgeon informed me today it is a partial tear of supraspinatus tendon. I’m liking the 5 exercises here, am noticing the difference. Would you say these would help to recover from the injury sustained?
Thanks for the expert tips here.
Hi coach . Instantly felt the urge to watch you videos. Best decision.
May i ask . My shoulder has been hurting past 20 years .
Have had 2 surgeries 1 for ratator cuff repair and 1 for acromio however up to today still hurting .
Recently realised the now its actually my bicep tendon which is very painfull and therefore giving refered pain. No impingement tho.
This could be as result of many years of improper movement and which has made it weak .
And what is frustrating is that it only gets worse after exercises.
It easily gets irritated.
😢
Pls advise
Hi and thanks for reaching out to us.
20 years is waaaaay to long to be in pain. These exercises are a good start but the Shoulder Pain Solution program is better and will get you back to full function in a matter of months.
Read more about it in the video description and let us know if you have any more questions :)
- Coach Joshua, Team PM
would you recommend doing these before your shoulder workout or after
Try before :)
Hi coach e .. .Will the shoulder program help with discomfort at the front of shoulder such as the bicep/pec joint area as I get issues across this area....got subacrominal and deltoid bursitis
It will :)
Hi there, how long would you recommend to hold the end range of the exercise (Slumpy Serratus Activator) for someone just starting off with this exercise?
Aim for 10 sec :)
I don’t have constant shoulder pain but for over 20 hrs now I’ve have severe instability of the left shoulder. Not quite prone to dislocation but at the wrong angle something goes wrong with my shoulder and the scapular aggressively slides up to almost Petrine from the trap while the arm falls lower than normal and I have to find the right angle to pop it back to normal. Excruciating whenever this happens. I’m going to try all these exercises and see if they can help with stability. 🤞
Let us know how it goes :)
I just finished doing the exercise number 4, axial rotation and to my surprise, there is very little cracking in my shoulders! Wow.
Awesome!
Thanks for sharing that :)
- Coach Joshua, Team PM
Movement #4 , axial rotation, really feels like its doing a lot of good. It also feels good to go the other way - bicep internally rotated and hand externally rotated. Is this also worth doing?
Go for it :)
@@PrecisionMovementCoach Thanks!
Man, I've had shoulder pain for 3 years. Just started these and already seeing results and pain is going away
Nice work!
So happy that you found it :)
- Coach Joshua, Team PM
My mother have knee pain kindly make one video on that or recommend any video
Any of these can help:
www.youtube.com/@PrecisionMovementCoach/search?query=knee
:)
- Coach Joshua, Team PM