INCREDIBLE way to Fix Frozen Shoulder & Impingement - (NO Stretching or PT Exercises)
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- เผยแพร่เมื่อ 6 เม.ย. 2023
- Learn to How to Fix a Frozen Shoulder Injury with out stretching, massage, or PT exercises
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VIDEO DESCRIPTION
Discover a groundbreaking approach to healing frozen shoulder without traditional methods like stretching, massage, or physical therapy exercises. In this exclusive video, Zach Fuller from CoreXcell unveil a unique four-week program that has transformed the way we tackle shoulder immobility. Witness firsthand the remarkable journey from limited movement and pain to complete range of motion without discomfort. Our method sidesteps conventional exercises, instead targeting four specific muscles with tailored exercises that address the root causes of frozen shoulder. Learn how eliminating common compensations-like those in the levator scapulae, upper trapezius, and pectoralis minor-can lead to significant improvements in mobility. We'll guide you through exercises such as the "Thumb Down Raise" to strengthen the upper rear deltoid, revealing techniques to develop these critical but often neglected areas. See the transformation that comes from understanding and working on the actual weaknesses leading to shoulder issues.
Break free from the limitations of frozen shoulder by embracing our innovative approach, designed to unlock your shoulder's full potential naturally and effectively.
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I’m so glad I came across this video. I’ve been having this same exact issue and every other video or advice I’ve got was telling me to do those pt exercises and needless to say, I’ve had no improvement, and my shoulder has actually gotten worse. I’m only on my 2nd day of doing these exercises and wow, I can totally feel a huge difference. After the first day, I couldn’t really feel those muscles working unlit like the 15th rep when they started burning. Today, I can totally feel them working. Thank you for this!
The first vid I saw with no much talking but instead, attacking right away the topic. Love yo for this dude! You are the man!
As always - excellent! Your routine has brought my shoulder back to painless movement!!
This is totally me! Over development of raised tight traps with underdevelopment of muscles by lower back shoulder blades. Hit the nail on the head! Thanks for sharing these exercises!
I can very much relate to this, in a roundabout way. During my recent shift to hard-ish body weight exercises like rings or pistole squats (still halfway) I started developing pains and stiff joints around a shoulder, and a knee. Strangely in both cases the relief did not come from stretches, but strengthening of other muscles those were causing the stiffness.
Thanks a lot for this.
The other thing…
I’m watching this production and I’m thoroughly impressed
The videos that you’re producing are excellent!
The supportive shots and angles and explanations are not only helpful but instrumental in actually getting the technique right.
If you’ve ever shot and edited videos you can recognize that there is a TON that is going into the planning, all the various shootings and finally the editing of his videos
AND he gives them to the world for FREE!
Shaking my head in amazement and GRATITUDE
Thank you again Zach
Love your stuff
Thank you for sharing these exercises. I had subscap repair in June and have been rehabing since with adhesive capsulitis- these actually hit the area i felt i needed- really hoping these get me past the point i’m at.
I've been hurting for months. I did one set of the exercises today. I can already tell this is going to do a lot of good.
Just found you an just subscribed.
I have a 9mm superspanatis tear from a chiro and 30 % frozen shoulder so no surgery because of risk from full frozen shoulder as i have stage 1 an had a/c removal from 1996 .
I am a machine thats broken and train normally and need a program.
I am watching and any programs you have i appreciate. Can't stop won't stop .❤
It looks so easy but it is so hard to break any problem down to find its solution. Great job. Thank you for sharing your knowledge with us
Fantastic understanding of functional anatomy. Straight away I can tell this will help!
I'm pretty excited to try these. I'm 60, had my shoulder replaced 4yrs ago during the height of Covid everything shut down basically rehabbed it myself. Fast forward to last year froze up on me had a MUA did physical therapy didn't work. Tired of the pain and lack of range of motion.
Amazing !! thanks for the video!
4:10 This is perfect. I don't see any other people talking like this. I've been to PTs and tried to figure this stuff out myself, but when you have compensations built up over years it's very hard to just not do the compensation. You really need a video or a person like this to explain it and show in detail how to target what's actually weak so you can be strong enough not to do the compensations. So many PTs just assign the exact exercises you are showing as being ineffective and don't even bother to ask where you are feeling it and making sure you are actually strengthening what needs to be strengthened.
Hi, how did you get on with these exercises? My PT is great but hasn't been able to sort my shoulder, hoping this video will be the fix
Outstanding advice!
Stellar video guys! Considering flying out just for a complete assessment.
Wonderful tips, thanks
Which one of the exercises you showed here will target specifically to fix the "can't reach your back" problem? How many repetitions and how many per day?
Such an amazing physiotherapist! 👏
Great video. Personally I have kind of the same pain, while with my left hand I can touch T3, with the right one I can't go higher than T5 but with a small pain on my shoulder lateral deltoid, so not sure it is the same problem.
I started to cry after I watched this and I’ll be in touch soon. It makes so much sense to me and I think it’s exactly what I need. Both of my shoulders, my neck, and the muscles that support them are a mess right now and I’ve been so sad.
Any update?
I have had the same problems for over 10 years, and I was getting worse after over 40. Believe me, exercise only helps slow down this progress, dramatically changing lifestyle is key.when body starts aging, the weakest parts always show up first, when getting chronic pain, whole body is under stress actually. Stop junk food, regular exercise, and try stress relief from life .I also used tcm for expelling body cold and damp. It's a key to cause muscles and connecting tissues to frozen. And trap too much waste all over body. Clean eat and exercise help body flows, and let waste out of body timely. Fat,sauger, salt retain water, cut as much as you can. Let body workout its natural way. After over 7 years tcm,plus exercise and eating healthy, I am pain-free, my shoulders, neck, migraine, hips and lower back pain and knees never felt so good, it's a dramatic recovery. It's hard long journey, but worth it for the life quality.
@@danjones4978 Well, I ended up having a manipulation under anesthesia about two weeks ago, which did help, but I also bought this app and have been doing the exercises for the last couple of weeks. Trying to correct the problem that is causing it.
@@robinv5120 thanks robin. Hope you keep getting better 👍
I feel you. I had a double frozen shoulder about 10 years ago. It was one of the most severe ones my doctors had ever seen. Honestly, I couldn’t lift my arms away from my body. Not kidding. There was zero movement or range of motion left…actually I was in the negative range…couldn’t even get my arms to neutral position. My arms even froze in an inwardly rotated posture with my shoulder blades poking out of my back and my collar bone lifted up. I suffered from severe muscle atrophy and deformation. The whole process took 4-5 years. I refused surgery and found a great therapist specialized on frozen shoulders…I still work on my range of motion to this day and got a lot back by now. The worst is my external and internal rotation still. Everything else is great. This has been hell and I feel so sorry when I hear from ppl who suffer from the same condition. I wouldn’t wish this on my worst enemy. I’m so so sorry. I opted against surgery because my second shoulder started about 1 year into the end of phase one of my first shoulder. There was no point. It also was an idiopathic frozen shoulder…no injuries or post surgery…just started out of the blue. I hope you will get better and that you can keep the mobility gained from your surgery. Good luck.
I bought the app and have to say it's crazy how weak my rear delt and internal rotator were which is why my shoulder stayed in a bad position. When you buy the app you get a year access to new info and extra info for each body part.
should be unlimited acess. makes no sense that its just a limited time frame
Great stuff!
Okay so went to the gym in pain and literally did the first 2 exercises with proper form and my pain disappeared. I have never felt such a nice burn in those muscles before. It was like turning them on took tension away from my neck and traps! ❤
do you have a chair with the incline part at home?
When My left shoulder was out of wack I did that exercise a lot with the 3lb and 5lb dumbbells and of course PT and Chiropractic visits and time got it back shape with full range of motion !!!
How can these be done without a bench? Saw a recommendation of hanging. That does give some relief, but not range of motion. My chiropractor helps too. I got an impingement after leaning over lifting a laptop too often. Been going on for over 2 years and now the other one is brewing.
I have had frozen shoulder for almost 20 years. I am been to several PTs, Massage Therapists, Chiropractors, all through those years starting at 7 years. As my Family Dr. didn't have a clue what to do with me because there was no damage in the MRIs, or other testing. Just lack of movement. I couldn't sleep for about a year laying down, I had to use my recliner. The only thing that helped me sleep in bed was Shock Wave Therapy. One of my PTs told me that I have a muscle that is supposed to work when I raise my arm, but it doesn't budge. So watching your video, I can see that. I am gonna try these few exercises and see what happens. Thanks for sharing!
Women have more issues with shoulders than men..
Maybe look up some somatic exercises 😊 good luck
Do you have any updates on your progress?
@@GlacialScion Nope...I have learned to live with it. I have a new ache now, in my elbows. I read online it could be stemming out from my shoulders. I have been doing some new stretches with a pole in front of me in my hand, sitting and stretching out my lats :)
@@nicholeenan2747Lower your blood sugar....
Omg. Bless your soul if you have had this for 20 years.
These are great exercise ideas! But I gotta say, true frozen shoulder just doesn't free up this quickly in 4 weeks . Without knowing the full clinical picture and just basing my thoughts off of what's seen and said in this video, this guy probably didn't have a frozen shoulder, looks more like a garden variety tendinopathy. True frozen shoulder is a physical contracture of the shoulder capsule. Shoulder abduction, external rotation, and functional internal rotation as shown in the video takes a long while to come along for that reason. Any neurological muscle guarding can certainly "release" quickly, but in a frozen shoulder that only accounts for 10-20% of the loss in range of motion. Having said that, I'm still gonna give some of these a try with the right patient who may benefit!
Well said but I would also suggest the patient may have been in late stage recovery from frozen shoulder and impaired more by the compensatory patterns and not capsules restrictions. I think these exercises may be useful for cases where the GH capsule is moving reasonably well but patients range stops improving.
Right... adhesive capsulitis is misdiagnosed all the time. Someone who had true adhesive capsulitis would not see the same results from this set of exercises alone. It would not free up the adhesions.
I hate these clickbait titles that mislead. Will have a watch but won’t be subscribing as a result
@Gazzaroo Well, your loss mate. I’ve been lumbered with this condition for over four years, living with pain and limited ROM. Having nothing to lose, I started to do these exercises two weeks ago. Guess what? 98% of my pain is gone, and my range of motion is increasing. I injured myself by lifting heavy in the gym, using the shittiest technique imaginable, and didn’t take breaks from weight lifting. After four years, you kind of give up on the idea of being functional again completely, so having zero pain after all that time is miraculous. Try these exercises for a month and I guarantee that you’ll change your opinion.
@@mangore623 You go ahead - but this is not a frozen shoulder. I saw a senior physiotherapist at a leading hospital last week. No way could that guy move his arm that way with a "frozen shoulder". Very misleading and plain wrong.
WOW this is great I am going 2B 79yrs young in last week of April have impingments in both my shoulders Severe pain and very Limited ROM Went to PT 10 times just got a bunch of "treatments" massage, elect stim etc Really did not change anything Told to do the crawl up the wall, over the door shoulder pully. My neck muscles went out the window and I have to literally hold my head up with my hand because it just drops down and is sooo painful to pull back up Been hpolding shoulders down, pinching shoulder blades together & trying to pull my head back tucking my chine in This all stresses me out and overwhelms me. I love what UR doing Her I do NOT have the space to have the equipment this gentleman is lying on 4 the exerciese ..Is there another way I can do these dumbell lifts HELP U R A Big Blessing 2 us Thank U 4 caring so much
how u doin
Best self investment that I did in the past 2 years was to purchase the app and do private sessions with Zach. I can't describe how much better I feel everyday with his shoulder protocol. It's also worth mentioning that his shoulder stuff helps with carpal tunnel and wrist issues and he has specific carpal tunnel exercises in the app as well.
Хорошо объяснил 👍
suggestion how to inhibit lats while doing this?? Thank you!!
amazing result😮
How many times a week do you recommend doing these? How many sets and reps also? Thanks
Thank u this is great!
Zach is the BEST!!
A couple of summers ago I went to him for what the ortho diagnosed as a torn hip labrum.
When I asked the doctor for PT he said, I’ll order it but it won’t help.
When I went to my PT she said, We can do it but it won’t fix this.
At the same time I started with Zach.
Within 6 sessions the pain and dysfunction was almost gone!
Besides that he taught me things about my shoulders I never learned in the past.
I was a competitive bodybuilder and could never develop my rear Delts. I didn’t understand these ideas he is teaching in this video back then. For the first time after working with him, I could actually FIND and work them.
Pig in mud!🥳🥳
I couldn’t wait for shoulder day to come around to play with what I had learned.
I will ALLways be grateful to this body wizard
Thanks Zach!!💗💪🥳
Great detail and demos. Another reason to love the deltoids. Warm regards for health and prosperity 💪🏻💪🏼💪🏽💪🏾💪🏿
I’m going to start this tomorrow. I had a feeling it was more than just stretches.
This guy is really good
I had a supraspinatus "repair" about 7 years ago; it's had better moments doing various PT but never gotten back to 100%.... do you have a version of these exercises that can be done without any equipment? Like a calisthenics style?
Do you have alternative versions of these exercises for someone with carpal tunnel, looks all good but wrist might be under lots of pressure with these
Super help full thanks
For the teres major exercise, you're just pulling the cable down and holding it or doing reps? Thanks!
Omg, this is unreal, been unable to reach my upper back with left arm for more than 5years, tried 2 of those exercises 1st and 3rd exercise 2sets each and can instantly force my left arm up to upper back level!!!
Any exercises without needing to lie on an incline platform? Ie exercises to do at home with small weights.
Also, what does it mean if your should clicks but you have good range of motion?
Yea I wish we would get options without the bench
Looks like a good video but as far as the 45° movement for the rear dealt or the lateral lat or teres minor pull down, it doesn’t really explain why this would be better over the typical ITY rows from outpatient
is it possible do these exercises without a bench?
I have the same problem and Physio never worked. I am going to try these at home. Thank you sir
Is this entrapment the same as “wing scapula” or I believe it’s also referred to as???entrapped long thoracic nerve (injury from a thoracic surgery) just noticing some similarities. I feel like atrophy continues around the areas you so cleverly hv isolated. Took about 6-8 months before I could lift rt arm up/PT was more focused on deep tissue massage rather than your approach which again as a nurse I find more realistic and less stressful on the neck ! Great job 👏 👍👏✌️
You’re a wizard Harry!
I was not aware of how weak my rear delts are before watching this video 😂 I hope that fixes my shoulder because rotator cuff work, hanging from a pull-up bar and all kinds of stretches haven't helped so far.
Can those exercises be done with bands?
How should we do these without a bench?
from all those excercises that i did for my rear delt i just got a huge neck and non existent rear delts😂 thank you for advice and the comparisons
Very good excesize, can't do it on my own, where are you located so i can come for a start, maybe after doing with you i can improve to do it at home alone
Thanks
Excellent
I fixed my neck and shoulder problems with just a length of inner tube from the front tire of a 150cc mortorbike. You might like to use a bicycle inner tube. I do four exercises which can be done sitting.
- Sit on a stool or the edge of a chair and grasp the length of inner tube with both hands pronated (i.e., hands palm-downt) and a few inches apart.
- Set your shoulders back and down (so your scapulae are flat) and keep your chin tucked (pulled back). This is very important.
- Try to pull the tube apart while keepinng the shoulders back and down and the chin retracted.
- Pull apart at throat level (squeeze your shoulderblades together)
- Pull apart at chest level. (squeeze your shoulderblades together)
- Pull part out to the side of the shoulder (actually not directly to the side but a few degrees in front of the shoulder)
- Pull apart downward towards the thighs.
- Start by doing holds of a minimum of 10 secs. Later build to longer holds if you like, especially the chest and throat pulls. I nowadays do the chest pull hold for 90 secs.
You won't get much stretch from the tube, especially at first. When you get stronger, you will get more stretch and also as the tube warms up with use it stretches a little more. But very little stretch is needed. Just enough to stimulate your Golgi tendon organs.
These exercises are very effective bcs they are quasi-isometric holds (meaning that there is little muscle lengthening and muscle fiber tearing but there is still a lot of muscle fibre recruitment bcs the slight lengthening means more stimulation of the CNS via the Golgi tendons) .
- **Your effort counts most of all. Put in maximum effort once you get max contraction.** Also with experience you can hold for longer time. Time under tension is important for hypertrophy.
- Do it just once a day for a few reps or even as many times a day as you like and every day too. While isometrics do not cause injury - because there is no muscle fiber movement - these inner tube exercises are *quasi*-isometric and do involve a small amount of muscle fiber movement, so while it is is hard to overdo them, it not impossible. So have a rest day occasionally when you feel like it. It is up to you, but it becomes a little addictive bcs visible results come so fast, so watch out. I do them almost every day.
- This works hands, wrists, forearms, upper arms, shoulders, traps, neck, upper back, rhomboids and lats. You will be filling out your T shirts differently very fast. You will develop a beautiful, easy, confident posture, which too few men nowadays have.
- This exercise is very mental. If you do these holds as hard as you can, you will see results very, very fast.
- Warning. Keep those shoulders back and down and your chin back! Remember that. You can sit or stand, it doesn't matter. Just keep those shoulders back and down and the chin back.
Very good exercise for those who spend a lot of time in poor posture at the computer or phone.
I did my left shoulder in about 7 years ago doing heavy barbell bench. Pain has always been playing up since then. I did dumbbell bench today, was in agony about half hour ago, stumbled upon this, I have literally done 3 sets of exercise 1 with virtually no weight and the pain has gone!! You, my friend are worth your weight in gold. Thank you!!👍👍
Can I do these exercises with neck disc herniations touching nerves, AC joint degeneration, shoulder impingement, and rotator cuff injury?
will these exercise work on trauma related frozen shoulder?
for some reason i cannot save this video into my youtube folders. i need this one!
Can we get more of these dumbbell and bench shoulder workouts?
How often should you do this? Daily? 3-4 times a week?
How many days a week do you advise doing these?
brilliant ty
"Lucky" me. Underdeveloped every single muscle. So I can actually get the rear deltoid to fire up as well as the teres major. But my shoulder impingement is caused by trauma. Fell over, broke shoulder etc etc. Impingement is just one of my problems but as its so godawful its the one I'm starting on.
Many thanks. very informative. Totally agree about all that stretching being a bit unnecessary.
Wow- I havethe exact same problem as he does- hope this works for me, i cant get my right armbehind my back either.
I don’t have a bench at home… how to do it without?
I fixed mine last year doing a front flip on a trampoline. As I landed, I fell forward on both feet while both arms were stretched out in front of me, I was then touching the mat with both arms fully extended. Heard a pop thought I was going to be hurting the next day. However, it fixed my shoulder. Here, I am tempting to duplicate the fix as I fell during a scuffle and I have the same pain in the same shoulder currently.
Couldn't imagine someone bumps my right arm I wanna fist fight. Well after I recover from the nerve pain that just cripples so by the time I'm ready to fight I'd get my ass whooped real proper like cause when the pain is in the world stops.
can you do the exercise on a flat bench? if not any suggestions?
Sir. Can i do this on cables instead. I feel it hits well
do you have a video for tennis elbow?
I've done these exercises. Twice now. Two days ago I began. Today is the second day. My shoulder pain was so bad that just my daughter bumping my arm the wrong way caused me severe pain. I'm already seeing the results of these exercises. Pay attention to this guy and the muscles he's telling you to work.
Amazing results from day 1.
can this be done on a cable machine? I don't have little dumbbells.
Where are you located?
Will it not work for me? that my Dr told that R Shoulder has osteoarthritis and joint may need to replacements oir live with it . He asked me to go for physical therapy .
How can you do those exercises at home we have no that kind of bed or equipment do you have other option
Makes sense, except that you seem to use the term Frozen Shoulder loosely. A true one (Capsulitis) won‘t be fixed with simple exercises early on and for sure not in 4 weeks. In the later stages once the stiffness and inflammation has reduced this all probably makes perfect sense. Frozen Shoulder is often misdiagnosed as Impingement and therefore treated the same erroneously so. I am not a doctor but suffered from it and did a bunch of research. Great video and exercises nonetheless even if you have „nothing“
Please provide any variation that could be done Without any bench
How many times a week do you suggest people do this? Two or three? Also, can impinged shoulder create bilateral arm pain? It feels like it’s running down my tricep and it’s very sharp pain when it flares up.
Usually 3x per week is a good frequency for rehab exercises. You can even do them almost every day if your shoulders feel well. Daily training with less intensity and a focus on "feeling the muscle" optimizes neurological adaptations while 3x per week with more intensity builds more muscle. The neurological part is a neccessary basis for later muscular development, so maybe start with that.
I have his app. He says do the exercises 2x's a week (but the app has lower body workout too). So upper body one day, lower body next day, then a complete day of rest with no exercise. Rinse and repeat.
How to we work the pec minor?
How often should we do these exercises ?
Very interested in a 1:1 with you and your program.
Would you say these 4 exercises would fix capsular instability and rotator cuff Tendinosis?
His one on ones are priceless and yet I don’t think he charges nearly what he’s worth
@@thrivefnl Thank you for sharing your experience! Were you remote or in person? How did your shoulders improve? Would love to hear more and how these exercises helped!
@@railroadcrossfit8304 I did remote sessions. Zach is very experienced with that format. My shoulders both set forward a bit, similar to what he shows in the video. Years of bench and heavy chest work.
By doing the exercises and learning proper technique the head of the arm bone could sit at a happier alignment, more posteriorly.
Previously I would get a bit of impingement when I went to end range as well as often end up with elbow issue.
That has shifted for the better now
Zach is VERY particular about the form and even via zoom he can teach the specifics of what he wants
On the aesthetic side, my shoulder looks better now
I’m developing the back end, an area so many are deficient in. It’s exciting to be able to make progress after all these years in that way
I highly recommend the sessions
In fact, this video inspires me to buy a few sessions to get a tune up
I hope that helps 😁💪
Great.. nothing i can do home without equipments 😫
My right shoulder pops underneath the collarbone and it's tender. It goes away later but it has become worse and worse. How do I get rid of it?
Funny how 20 minutes of TH-cam has helped me more than my health care professionals have in the last 20 years. Not to mention that the cost difference is astronomical 😮😅🎉❤ Thank, thank, thank you.
Thank you for sharing. You made our day with such positive feedback. 🤩
Very informative!
I have levator scapula pain help me please
What could be wrong with my shoulder if it hurts only when I'm doing the upright row position?
Wish there where more PT like him. It's been a slow grind for the last four years. I'm regaining control little by little in my right shoulder. I have developped osteoarthritis in my right humeral head due to lifting heavy weights overhead while having an imbalance (depressed right shoulder and torso rotated to the right). My right trap fires up when my shoulder abducts just like your client. When I lay pronated on a bench with thumbs down and shoulder abducted, I must really fight this tendancy to compensate with my right trap. Not easy, but slow progress is better than no progress.
As opposed to lifting up right here 41:3 you want to focus on perfect posture chin down reaching the back top of the head straight and then reaching to the sides expanding your whole body from fist to fist, doing holds at the top and then eccentric release with belly breathing relaxed deflated chest
Soooo. I don’t have a bench for this angle. 🤷♀️
All well and good if you have access to a gym
Can I do those everyday?
What a beast 😅. If he yanked on my very sore arm and shoulder like that 😬😬😬😬😬
what about a bodybuilder that is developed from all around the shoulders but has shoulder pain in front and in back?
I guess I need you because now I'm unable to bear this pain anymore and my shoulder is completely frozen and I'm tired of it. I tried everything so far Orthopedic, physiotherapist and chiropractor but no one was able to help me.
We will be happy to help :). Check our website for more details corexcell.com/train/priceComparison
Let's get you fixed soon 👍🏻
Will it work for older folk not used to machines in the gym???
I've had three frozen shoulders (one on the right and two on the left). No exercise or physio etc helped but made it much worse. The only treatment I had was three release operations.