Yep, but isolation usually means we want to hide til we feel good enough. Its ok to work with others for help, even if they are super weird and seem incredibly selfish.
As a young PT this is amazing, ive always felt that shoulder exercises that involved rotator cuff strenthening or stabilization in rehab were too general and never had any proper rationale to how it helps. Really valuable information, you are a hero for sharing this on youtube
Man I tried a lot of stuff, I don't have a cable machine at home and I wrecked my car in February so I have to work out at home. What I did was I took the motion and the concepts of the first exercise the front row but keeping your elbows down and all that and mimic the motion by putting my elbows in a doorframe and digging back to use those muscles to push myself away from the doorframe, and I've been having a lot of success with that. Shoulders feel great, I know about the pinning the shoulders back, but I was a still shrugging up and so now really shoving my elbows down and then pinning the shoulders back, the elbows down and scap depression is what I was missing and now my shoulders feel much better. Thank you so much!
This is what PT dont understand, we cannot train weak muscles as we want because there other muscle taking over. I think that the "lock" or the right angle for training is a must learn. Thanks coach
Definitely the best fitness advice I've come across and I have searched high and low. I love the videos as they are, but you're right: tighter editing and some effects could help this channel blow up.
Yeah this guy should blow up. He is the best in my opinion too. I’ve had lots of pt and seen all kinds of pt content on TH-cam. He’s telling me to work on things I never even considered attacking. Super impressed. I’m hoping he can help me. Actually thinking about signing up for his app for a year and get a couple consults.
Agree: Muscle info and anatomic knowledge is top-notch. And specific! Having real people with the specific concerns performing the exercise in addition to you (and the cutaways with info labels when needed) = Subscribed. Hope you keep going.
I had the exact same problem, labrum tear in my right shoulder. Shoulder kept popping and wasn´t able to work out anymore. After training with Zach for a few months I was able to play racketball again and do all gym exercises. Teres major development completely fixed my shoulder. Best PT out there!
OMG, even just keeping my shoulder down and doing arm movements, I can feel the difference. Totally going to step through your suggestions here. I've been dealing with this issue on my right shoulder for about a year now. Thanks so much for this video.
This is the best content on shoulder related issues on the entire TH-cam. Thank you Sir, you are just amazing not only treating the root of the problem but also explaining it . How can a little muscle have given all of us so much pain.
Holy shit , I could never get correct serratus anterior engagement in overhear movements until I took my Terries through range of motion and activated correct shoulder mechanics. This is an absolute godsend man thank you.
Just come across your channel , i had a banquert opertion on my shoulder years ago . Ive just started going back to the gym and been getting pain in my said shoulder . I know exactly whats wrong expecially at the back you can feel where the muscle is not devolped properly , youur exercises are good
Hey Zach I have a question, you're talking about the teres major being a major component of the depression of the humerus. But the teres major inserts in the medial lip of the superior part of the humerous and its function is to turn the humerus medially and internally. Isn't the opposite of what we want ?
Tried some of this exercises yesterday I'm 46, I'm have been working out for 26 years, Im 100% agree about the rotator cuff exercises, can you point our one of your videos for clavicle and shoulder pain relief, I imagine will be relate with Teres minor, supraspinatus, infraspinatus, rear delt.???? Best Regards awesome channel
Would outcomes be any better with mri or xray results or are the symptoms (poor mobility pain doing x) evidence enough that the exercises are going to reduce pain?
What rep range are we trying to work in on these exercises? 8-12? Also, on the pulldowns do you want the shoulders pulled down and back even as the arms extend up toward the top? Or is it okay to let them slide up at the top of the eccentric for a better range of motion, then pull them back down during the first part of the concentric? I'm a fairly advanced lifter and very aware of my body so I feel like I could handle letting them slide up for a better range of motion at the top, but I greatly respect your thought process and I love your videos so I want to try doing them the way you suggest. Thanks for all you do!
Starts with 3 sets of 30-45sec iso holds, as it gets stronger you can move with it with a limited ROM. It's more difficult than you think (to keep the trap down and shoulder down while pulling backwards), took me 6 weeks to be able to move with it, with only 20lbs.
@@PantherBlackAudiRS thanks for the response. That’s pretty much what I’ve been doing because,as you said, it’s pretty difficult to do it any other way.
@PantherBlackAudiRS how is it now? I'm dealing with partial tear in my rotator cuff.Every physio gives me different answers and exercises.Ivr only seen very mild improvement in 2 months of rehab..
@@marcusgriffin0312 I have seen some improvement, but it’s still ongoing. My ortho also believes I have a small labrum tear but have not gotten an MRI. Recently, I’ve been able to wake up the infraspinatus, however, and have been seeing improvement. The exercise that did it for me is not one of these four. It’s done with one of those small loop rubber bands and done with both hands at the same time, standing external rotation. The key is to relax everything except the actual infraspinatus. And I will do very long static hold to get it fired up. I found it through squat universities channel. There is also a version of it where you sit in a chair and put your elbows on a table or desk and essentially do the same thing. Feel it to fix it.
Πόσο δίκιο έχεις. Μακάρι να υπήρχε youtube το 1993 93Β ΕΣΣΟ (223), να ακουγαμε και τοτε τις συμβουλές σου. Ειδικά αυτο που είπες για το θέατρο και τους ρόλους που παίζαμε ολοι πόσο σωστό είναι! Όσοι δεν το κατάλαβαν αυτο πέρασαν άσχημα (μαζί και εγώ στην αρχή...)
Starts with 3 sets of 30-45sec iso holds, as it gets stronger you can move with it with a limited ROM. It's more difficult than you think (to keep the trap down and shoulder down while pulling backwards), took me 6 weeks to be able to move with it, with only 20lbs.
That’s something totally unusual among physio or coaches. No one before Zach was saying about importance of training Teres major . Actually this muscle was always blamed for shoulder and scap problems as it internally rotates the arm.
It also makes a sling under the humerus when you raise the arm. If you have labral or capsule (Hagls) injury, or supraspinatus then the teres major will help with inferior instability
Starts with 3 sets of 30-45sec iso holds, as it gets stronger you can move with it with a limited ROM. It's more difficult than you think (to keep the trap down and shoulder down while pulling backwards), took me 6 weeks to be able to move with it, with only 20lbs.
Hell Zach, im having a lot of issues with my right shoulder. Ive been trying out these exercises for a month but i have seen little to no improvement. My issue primarily seems to be the bicep tendon, but i also feel pain in the back of the shoulder near the rear delt, and i have issues with scapular movements on that side. My chiropractor said it seems i have some adhesion at the bottom of the shoulder blade and he showed me an exercise to loosen it up, but still my issue persists. Im waiting on possibly getting an MRI. Also i work a physical labor job as a custodian so a lot of vacuuming and mopping, which does not help my issue. Any advice? I would pay for your program and do the zoom calls but i am dead broke and literally cannot afford anything.
Hey in the details of the video it says the app is $60, but on the site, the cheapest option for a program is $79. Am I looking in the wrong spot for it?
@PantherBlackAudiRS night and day, the first week the pain was gone when I would sleep on it. Before every upper body days I do the exercises, my pulling motion feel smoother. I would say in my case the reverse pec fly machine was really the missing link, I started by doing a range of motion of not even 2cm, plain isometrics, now I can do maybe 6-8cm, which is still ridiculous but it get better every months
@@CorexcellSportsTrainingRehab I hope everything works out for you. I love what you do here. You have helped me like you wouldn't believe. You are also inspiring me to consider a career change. Thank you doc.
This whole video failed me and didnt show me where your patients muscle was working at. You should have your clients wear tank tops that show their back muscles and what exact shoulder muscles are working or targeting. And we need more of the camera guy to record behind you Not to the side of you when doing the excercises.
Thanks for this videos help me a lot after trauma with neck and back sholder I lose blood from nose become blood pressure become my sport I make kanoe kayak sprint flat water a lot year covertly canoe and canoe is from one side and become this with a lot years I great a big problem with back sholder thank you master🙏
Best PT on the internet. I do wish they’d sell all the exercises on the app without having a video call.
Yep, but isolation usually means we want to hide til we feel good enough. Its ok to work with others for help, even if they are super weird and seem incredibly selfish.
As a young PT this is amazing, ive always felt that shoulder exercises that involved rotator cuff strenthening or stabilization in rehab were too general and never had any proper rationale to how it helps. Really valuable information, you are a hero for sharing this on youtube
This guy is at a higher more precise level of knowing the problem, 'specifically'; and also in addressing the problem, 'specifically'! AWESOME!!!
Man I tried a lot of stuff, I don't have a cable machine at home and I wrecked my car in February so I have to work out at home. What I did was I took the motion and the concepts of the first exercise the front row but keeping your elbows down and all that and mimic the motion by putting my elbows in a doorframe and digging back to use those muscles to push myself away from the doorframe, and I've been having a lot of success with that. Shoulders feel great, I know about the pinning the shoulders back, but I was a still shrugging up and so now really shoving my elbows down and then pinning the shoulders back, the elbows down and scap depression is what I was missing and now my shoulders feel much better. Thank you so much!
This is what PT dont understand, we cannot train weak muscles as we want because there other muscle taking over. I think that the "lock" or the right angle for training is a must learn. Thanks coach
100%
your content is the best out there. I think you should invest more on editing, like shorter versions, and appealing to the algorithm and social media
Definitely the best fitness advice I've come across and I have searched high and low. I love the videos as they are, but you're right: tighter editing and some effects could help this channel blow up.
Yeah this guy should blow up. He is the best in my opinion too. I’ve had lots of pt and seen all kinds of pt content on TH-cam. He’s telling me to work on things I never even considered attacking. Super impressed. I’m hoping he can help me. Actually thinking about signing up for his app for a year and get a couple consults.
Agree
Agree: Muscle info and anatomic knowledge is top-notch. And specific! Having real people with the specific concerns performing the exercise in addition to you (and the cutaways with info labels when needed) = Subscribed. Hope you keep going.
I suffer from shoulder pain for about 4 years now, and for the first time i see some progress. thank you!
I had the exact same problem, labrum tear in my right shoulder. Shoulder kept popping and wasn´t able to work out anymore. After training with Zach for a few months I was able to play racketball again and do all gym exercises. Teres major development completely fixed my shoulder. Best PT out there!
OMG, even just keeping my shoulder down and doing arm movements, I can feel the difference. Totally going to step through your suggestions here. I've been dealing with this issue on my right shoulder for about a year now. Thanks so much for this video.
Next level stuff Zack. I’m on my way there. I already feel 10x better and sexier.
This is the best content on shoulder related issues on the entire TH-cam.
Thank you Sir, you are just amazing not only treating the root of the problem but also explaining it .
How can a little muscle have given all of us so much pain.
Holy shit , I could never get correct serratus anterior engagement in overhear movements until I took my Terries through range of motion and activated correct shoulder mechanics. This is an absolute godsend man thank you.
Thank you for sharing what you do! Absolutely appreciated!!
Just come across your channel , i had a banquert opertion on my shoulder years ago . Ive just started going back to the gym and been getting pain in my said shoulder . I know exactly whats wrong expecially at the back you can feel where the muscle is not devolped properly , youur exercises are good
Hello... Can you make a video about scapular snapping syndrome... It is very annoying and sometimes iflt cause inflammation
I did the single arm front row like you showed here and that exact muscle (teres major) you were holding was cramping for me
It I buy the online course do I get the back and shoulder program included in there?
Zach what about shoulder cracking and clicking, in the neck, back of the shoulders?
Single arm row causes my lat to cramp really bad
Progression to rear delt fly starts @8:54
Activating this small muscle
its magic
All those painful years 😢
What about exercise volume? How many sets per session for each muscle? How would u plan week program 2/3 times per week?
Hey Zach I have a question, you're talking about the teres major being a major component of the depression of the humerus. But the teres major inserts in the medial lip of the superior part of the humerous and its function is to turn the humerus medially and internally. Isn't the opposite of what we want ?
Bro your the greatest💪🏽💪🏽💪🏽💪🏽
Thank u buen señor, greetings from Spain.
Tried some of this exercises yesterday I'm 46, I'm have been working out for 26 years, Im 100% agree about the rotator cuff exercises, can you point our one of your videos for clavicle and shoulder pain relief, I imagine will be relate with Teres minor, supraspinatus, infraspinatus, rear delt.???? Best Regards awesome channel
do you have suggestion how to inhibit overactive lats along with these exercises?
Would outcomes be any better with mri or xray results or are the symptoms (poor mobility pain doing x) evidence enough that the exercises are going to reduce pain?
What rep range are we trying to work in on these exercises? 8-12? Also, on the pulldowns do you want the shoulders pulled down and back even as the arms extend up toward the top? Or is it okay to let them slide up at the top of the eccentric for a better range of motion, then pull them back down during the first part of the concentric? I'm a fairly advanced lifter and very aware of my body so I feel like I could handle letting them slide up for a better range of motion at the top, but I greatly respect your thought process and I love your videos so I want to try doing them the way you suggest. Thanks for all you do!
15-20 reps 3 sets
Amazing !!!
Is the single arm front row a static exercise for holds? Or are the reps that tiny movement rolling the shoulder back?
Starts with 3 sets of 30-45sec iso holds, as it gets stronger you can move with it with a limited ROM. It's more difficult than you think (to keep the trap down and shoulder down while pulling backwards), took me 6 weeks to be able to move with it, with only 20lbs.
@@PantherBlackAudiRS thanks for the response. That’s pretty much what I’ve been doing because,as you said, it’s pretty difficult to do it any other way.
@@mulcher93no problem. I would highly recommend the APP, been using it for 6 weeks to rehab a rotator cuff tear.
@PantherBlackAudiRS how is it now? I'm dealing with partial tear in my rotator cuff.Every physio gives me different answers and exercises.Ivr only seen very mild improvement in 2 months of rehab..
@@marcusgriffin0312 I have seen some improvement, but it’s still ongoing. My ortho also believes I have a small labrum tear but have not gotten an MRI. Recently, I’ve been able to wake up the infraspinatus, however, and have been seeing improvement. The exercise that did it for me is not one of these four. It’s done with one of those small loop rubber bands and done with both hands at the same time, standing external rotation. The key is to relax everything except the actual infraspinatus. And I will do very long static hold to get it fired up. I found it through squat universities channel. There is also a version of it where you sit in a chair and put your elbows on a table or desk and essentially do the same thing. Feel it to fix it.
Πόσο δίκιο έχεις. Μακάρι να υπήρχε youtube το 1993 93Β ΕΣΣΟ (223), να ακουγαμε και τοτε τις συμβουλές σου. Ειδικά αυτο που είπες για το θέατρο και τους ρόλους που παίζαμε ολοι πόσο σωστό είναι! Όσοι δεν το κατάλαβαν αυτο πέρασαν άσχημα (μαζί και εγώ στην αρχή...)
Can you explain single arm row exercise step by step? The way it’s presented here it seems like a test rather than an exercise. Thnx.
Starts with 3 sets of 30-45sec iso holds, as it gets stronger you can move with it with a limited ROM. It's more difficult than you think (to keep the trap down and shoulder down while pulling backwards), took me 6 weeks to be able to move with it, with only 20lbs.
Great info!!
That’s something totally unusual among physio or coaches. No one before Zach was saying about importance of training Teres major . Actually this muscle was always blamed for shoulder and scap problems as it internally rotates the arm.
It also makes a sling under the humerus when you raise the arm. If you have labral or capsule (Hagls) injury, or supraspinatus then the teres major will help with inferior instability
thanks🌺🌺🌺
How frequently can we be doing these exercises?
What if I have a crunching sound while doing these exercises? Is that normal til stronger?
Is the SA Front Row an isometric exercise or is it just a small movement where you try to move shoulder back while keeping shoulder down?
Starts with 3 sets of 30-45sec iso holds, as it gets stronger you can move with it with a limited ROM. It's more difficult than you think (to keep the trap down and shoulder down while pulling backwards), took me 6 weeks to be able to move with it, with only 20lbs.
Hell Zach, im having a lot of issues with my right shoulder. Ive been trying out these exercises for a month but i have seen little to no improvement. My issue primarily seems to be the bicep tendon, but i also feel pain in the back of the shoulder near the rear delt, and i have issues with scapular movements on that side. My chiropractor said it seems i have some adhesion at the bottom of the shoulder blade and he showed me an exercise to loosen it up, but still my issue persists. Im waiting on possibly getting an MRI. Also i work a physical labor job as a custodian so a lot of vacuuming and mopping, which does not help my issue. Any advice? I would pay for your program and do the zoom calls but i am dead broke and literally cannot afford anything.
How can i contact you for help
@@patrickrascon8664 zach@corexcell.com
Hey in the details of the video it says the app is $60, but on the site, the cheapest option for a program is $79. Am I looking in the wrong spot for it?
We never went back and updated the price. 79 is correct
I wish your video calls and program was cheaper, i need it, but im dead broke
10:17
Can we do donation? You literally saved my shoulders
How are your shoulders now?
@PantherBlackAudiRS night and day, the first week the pain was gone when I would sleep on it. Before every upper body days I do the exercises, my pulling motion feel smoother.
I would say in my case the reverse pec fly machine was really the missing link, I started by doing a range of motion of not even 2cm, plain isometrics, now I can do maybe 6-8cm, which is still ridiculous but it get better every months
@@PantherBlackAudiRS i'm a dude, dude
@@venivini5151 awesome!
You need to make a video on your DIET Please
what happened to your head doc?
Stress. Family law suits. Lol :). It is growing back.
@@CorexcellSportsTrainingRehab I hope everything works out for you. I love what you do here. You have helped me like you wouldn't believe. You are also inspiring me to consider a career change. Thank you doc.
❤❤❤❤❤😊😊😊😊😊
Dude you need to fix yout ribs.
That's from boxing which I used to do in the past. :)
@@CorexcellSportsTrainingRehab i don't know what boxing have to do wth rib flare though. I boxed for years...
This whole video failed me and didnt show me where your patients muscle was working at. You should have your clients wear tank tops that show their back muscles and what exact shoulder muscles are working or targeting. And we need more of the camera guy to record behind you Not to the side of you when doing the excercises.
th-cam.com/video/WFCDMVK5HLc/w-d-xo.htmlsi=Hj3yYOlozTzsA4S3
This shows the muscles in detail.
Thanks for this videos help me a lot after trauma with neck and back sholder I lose blood from nose become blood pressure become my sport I make kanoe kayak sprint flat water a lot year covertly canoe and canoe is from one side and become this with a lot years I great a big problem with back sholder thank you master🙏