Fix Shoulder Pain FOREVER!
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- เผยแพร่เมื่อ 30 พ.ค. 2024
- Ready to fix your shoulder pain forever?!
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This video is dense because your shoulder is the most dynamic and therefore vulnerable joint, so many things can go wrong and lead to injury.
First we went over something that plagues everyone from weekend warriors to professional bodybuilders, overdeveloped chest and lats paired with underdeveloped rear delts, lower traps, rhomboids, and all the rotator cuff muscles. One thing that people don't realize is that your lat and pectoralis major attach virtually at the same spot so the more they develop, the more it's going to put pressure on your shoulder to tilt forward, eventually leading to injury.
Next we talked about the most common source of shoulder injuries, the acromion process, more specifically the subacromial space. There are so many reasons why this space decreases but it usually comes down to a lack of shoulder stability due to weak/underdeveloped rotator cuff muscles. The key is to train them all equally because they work as a group.
Another dysfunction that eventually leads to shoulder pain is poor thoracic mobility, if your shoulder blade is unable to move, rotate, and work in tandem with your shoulder then it's what's causing your shoulder impingement.
#shoulderpain #shoulderimpingement #shoulderinjury
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THIS GUY JUST TOOK KNOWLEDGE IT
TOOK 5 YEARS FOR ME TO PUT TOGETHER AND GAVE IT ALL AWAY.
The more people that know the better!
@@jsullivan1082 I know I just want people to appreciate what they got
@@ahappyimago a
Why are you shouting?
@@outpost31737 It's important xD
I've had shoulder issues for almost a year. It got worse and eventually I couldn't do any shoulder or chest exercises for months because of the intense pain. I couldn't perform one single push up. Heck, I couldn't even bench press the empty bar without severe pain. I couldn't perform any overhead presses. Nothing!!! Got some rehab stuff from my physiotherapist but it only helped slightly if anything. I almost gave up. Then I stumbled on this video and I shit you not, a week after implementing a bunch of these exercises I started to feel a significant difference. Now, about a month later, I can do push ups, overhead presses, bench press light weights. I'm not fully recovered but it's just a matter of time. I'm feeling alive again!!! Thanks so much, this was a real life saver!!!!
5:29 fix for shoulder pain due to tight chest
6:41 fix for shoulder pain due to tight lats
8:56 rotator cuff exercises
10:40 thoracic mobility
THANK YOU
Stretching
1. Band on shoulder rapped, then lean forward to stretch shoulder back
2. Roll balls on pecs to work out knots.
3. Deep stretch after chest workout.
4. Use a bar placed below shoulder height, place a ball in your armpit, move your arm around to cause ball movement, find knots and remediate.
5. Use a band above elbow, lean forward to stretch tricep and lats.
6. Hang.
Thoracic mobility
7. Elbows on a bench holding a stick shoulder width down on your knees. Round down your back, cat pose style and this will stretch lats
You can bring your elbows together as well to stretch out your shoulders.
8. Banded keg stretch. I feel like I get this already when I go perpendicular to the bench and do lat pullovers. The last few of these I always exaggerate way past at the point of any good form stretching the lats and rounding the entire back out.
9. Band across wrists pulling outward while driving arms against a foam roller up the wall.
Exercises
1. High banded pull-aparts. Thumbs out, just under shoulder height. Supinate for better results.
2. Wide short band around forearms, thumbs out. Scapular abduction, leading into / followed by external rotation.
3. Place a small foam roller under your bicep, anchor a small band, and internally rotate the shoulder.
Thanks - there is too much crap in his vids and it's getting harder to follow
Roll balls on my chest? I can barely get my balls to reach my stomach
Took a picture with my phone to use cuz there's no way I'll remember all that, to many years of smoking weed lol.
Thank you Jonathan. Ryan talks so freakin' fast that I can't make notes fast enough. Appreciate it!!!
Can you explain the bar below shoulder height and move arm around?
The stone cold dead serious face and tone kills me with these jokes 😂
Part of the reason I subscribed lol
His stupid jagoff jokes are getting old.
The word you’re looking for is dry.
Every. Single. Time. I’d love to meet this guy.
That’s autism
After 30 years of effed up shoulders, and decade between working out. This is the only thing that's helped my shoulders, I'm one month in to recovery, and feel better than I have in a very long time! Thank you Ryan.
Nutrition for repair and maintenance of your joints such a MSM, Chondrotin, Hyaluronic acid and Glucosamine might be a good idea....
Ryan is one of the best out there. Great editing, quick videos, a ton of information, and a depraved mind.
you dont even know this dude...calm down....soical media makes people dumb
Why a depraved mind? Realistic more like it.
Prob the best moment of that young man's life!!
I had shoulder impingement for over a year, did physical therapy and all those rotator cuff exercises. Nothing worked until I started to do dead hangs from a pull up bar. This shifted away the little bone that kept pinching and made the space larger so the rotator cuff could move freely. It shifted the bone away like braces on teeth. This is why monkeys have healthy shoulders! Plus, I grew 2 inches taller from hanging by decompressing the spine.
How often and for how long each time do you recommend hanging?
@@alex_x_x_6 I hang almost every day, about 5x per week. I do about 4 sets of hanging for as long as I can hold. I recommend starting slow and don't do a full hang. You can use a chair or something to hold your weight when you're first starting. The first few days WIIL HURT (normal for most people) but trust the process, it will start to get better within a couple weeks. Look up "hanging for shoulder pain" You'll find good videos!
@New Found I hang daily. It’s great for shoulder health and grip strength. You can start of with 3 sets of thirty seconds.and build up over time while allowing yourself to get deeper into the stretch. Once I was able to do 2 minutes in one go I moved to single arm hanging and started at 10-15 seconds per side and 3 sets. I am currently at 30 seconds per side on single hangs. It’s taken a year and a half but it’s worth it. I used to suffer from back issues and hanging is also great for decompressing the spine👍
I cured my shoulder impingement issue with hanging as well. Helps more than all the exercises combined
Steve Maxwell talked about the benefits of hanging for shoulder health when he was on Rogans podcast. I’m going to start doing them at the end of my workouts starting tomorrow. I’ve already healed mine tremendously by doing lat pull downs and really stretching out at the top of the movement.
Hanging helped me a lot. Plus daily stretching! Thanks for info.
Thanks! I had shoulder pain for quite some time and already did most of the exercises you showed in this video. The foam rolling/balling of the chest and the foam roller exercise on the wall I did not now. now that I incorporated them in my routine my shoulder pain is gone after a few days. thanks.
This video is really well done - packed with solid information, humor, and also enough camera work to maintain interest. One of the better videos I’ve seen.
I had a tendinosis in my right supraspinatus and my shoulder never felt the same after all the phisiotherapy I did. I even did a percutaneous microelectrolysis treatment.
Everytime a raised my right shoulder I felt something moving in a weird wayd and generated tension, also when doing chest exercises. And with those rotator cuff excersies (1 and 2) just made that horrible sensation go away. Now I do them everytime before training and I feel like having a normal shoulder.
Thank you!
... This wont come as a shock to anyone, but I did this today after years of suffering from shoulder pain during the bench press. Today was the first time I suffered no pain during the bench and added 10kg to the lift for 3 reps (so didn't get weaker as a result). Awesome stuff Ryan.
What a masterpiece of video!
Perfect balance between humor and information, plus high level cinematography to top that up
Yesterday I f-ed up my shoulder badly during volleyball game and you show up with this class.. really appreciate the work, mate
As a doctor and someone who has had lingering and activity limiting right shoulder pain for a couple months now - the knowledge you are throwing down is impressive 👏🏽.
I’m gonna try a bunch of these, along with some of hybrid calisthenics recommendations, and see how things go over the next 3-4 weeks!
@@shalinpatel1516 nobody asked you to comment either but you did
@@shalinpatel1516 true and unsure what a doctor has to do with improving biomechanics of a shoulder hahah they know fk all about biomechanics, is it bleeding, look broken or do you feel sharpness down your legs no? here's some pain killers.
So how did these stretches go? Curious before I start trying them myself.
Right. "Doctor". ;)
@@OP-qy6yn lol hating on a doctor while you’re probably oparating a garbage truck for a living. That‘s messed up
Great content man! I was in need of this information 💪🏻💪🏻
The timing of this video couldn't be better..definitely dealing with the shoulder pain on the left side..thanks for the advice and suggestions
I avoid shoulder work outs constantly because of a brutal impingement I had a long time ago. So this is super effing helpful.
All these stretches you're showing, I've been doing most of them, just by intuition after having slight shoulder pains and it's always worked to remove the pains.
I spend almost as much time stretching as I do pumping, that's why I'm so slow in the gym, takes me about 2 hours per session.
I just want to add that, eating correctly has also greatly reduces shoulder pains/inflammation, eating collagen, turmeric+pepper and loads of fish oil.
Many thanks to you Mr. Ryan H. for this super educational and informative video on getting my shoulders back to feeling normal again!
No pain doing pullups!
No pain doing dumbell shoulder press, and pain doing "Arnolds"!
Yet; pain when I am doing flat barbell bench press!
After learning from this video; I am pain free while doing bench press!
You're the best!
God bless you.
Sorry for the necro, but what helped you the most? I have that same pain and It's been driving me crazy.
this is absolute gold! its a compiled version of mostly all videos I watched so far and gives me hope to fix my shoulder
Really well done, needed, and good guidance. Shoulder pain is the story of most people!
This is a great video because literally when I try to do tricep push down sometimes at home, I feel some type of weird pain my shoulder
Great video. Placing a (tennis) ball on your scapula while leaning against wall and finding the "right" spots is truly the best rehab, preventive "thing" you can do, Even got rid of my tennis/golf elbow.
Try a lacrosse ball. The best $2.00 you will ever spend.
actually all those fasciae exercises are just a bonus if you constantly get knobs you are doing something wrong
stretching and strengthening the right spots are real treatments
Ryan, your videos are mind blowing! thank yuo for this one! this was what I needed to see to address my right shoulder pain and lack of mobility. I wish I found you years ago!
I was today years old when I realized I love this guy
I get some shoulder pain during basically every other upper body exercise. Be it bench pressing, dips, machine rows, lateral raises, skullcrushers. I always feel something painful. Excited to try out your recommendations!
Same exact issue
Yah, bench pressing for me. Its brutal on the warmup and gets real tight. Then it loosens up as i continue. Totally feel your pain pun intended
@@xdreampcs8554 stop bench pressing
Any change 12 days in?
Look up "Enter the Kettlebell" and sling a 35lb+ kettlebell around everyday for a few months. Every pain I had in my body is long gone.
Awesome video man! You literally answered the questions I’ve had for my shoulder issue
A youtuber fixed your shoulder issue? One of few brah. You know how many of these victims actually go back to a real physicians? I got the stat for that
And yet he is glorified. I hope some medical board or doctor gets hold these vids, I mean so far from fact
What a video! This is my 3rd time having serious shoulder pain and the excercises that helped in the past weren't doing anything. I've watched a thousand videos on how to fix shoulder pain but this one covers all of the common causes.
I know you said you don’t read these but I hope you do. I have had left shoulder pain for year after crushing my collarbone. Following this video’s directions has brought me to mostly pain free. All thanks to you I can go back to using my left hand again.🎉
This really is true. I had crazy shoulder pain where I couldn’t even throw a football 10 ft without crippling pain. 2-3 months of really working the rotators and rear delts, higher rep rows, etc and it’s gone.
Also, DB floor pressing with neutral grip allowed me to press, when bench press/OH work was not doable. Gotta work AROUND it.
Whenever I feel like the pain is gone, (i think the injury happened while bench pressing) I try simple push-ups and the excruciating pain returns at the outside edge of my collar bone with overhead pressing resulting in the same. Thank you for your post; giving me hope. I'm starting these tomorrow. Well wishes to all!
Amazing video! These tips are super useful and really educational. Question for you... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.
I’ve been dealing with shoulder pain for almost two years and this video literally helped me get my shoulders to freaking relax 😂
Had a small tear in my pec and developed a shoulder impingement about a week later and this is the first time I have out 2 and 2 together after this video… new subscriber! Just wanted to say thanks 👊🏼
This is so helpful! I've been going back to a fysiotherapist every few months or so because of shoulder pain (right side). It started the moment I picked up weights, so I knew it had to do something with it. Now using your tips for a few weeks, I can feel more 'space'. Let's hope it sticks!
Pointless, if you are too weak to use weights. You’ll be back at the therapist.
@@MJ-fj9yv Actually..no! I've followed Ryan's tips for close to three months now and the pain is gone and my performance has greatly improved. And that's relief, because I had platformed after starting my weight lifting journey some 3,5 years ago, which numerous professionals including a weight lifting trainer and my fysiotherapist not being able to 'fix' my right shoulder.
@@LiLiBi01 oh ok, you are physically AND mentally weak. My poor shoulder…cry, get attention, tell the world about my “journey” x repeat 😂
@@MJ-fj9yv No need for the negativity mate, this is a positive youtube channel, let's keep it that way! ;)
@@LiLiBi01 I couldn’t be your “mate” as I have no hooves…just because you have a puss doesn’t mean you have to be a puss.
Stop whining and go lift things ;)
Hey bro love your videos. I surf and use my shoulders all the time, do you have any stretches that you can suggest before i paddle out for a session. Legs back shoulders and neck i would say are the focus especially since I'm a bodyboarder so I'm always in the prone position for about 85% of the time. Thanks for your help and videos brotha!
Love the information you provide in all the videos!
My shoulder has been fucked for a year. Totally ruined the gym. Gained 20 lbs. Went to a sports medicine Dr got a shot and that helped but not enough to get my full workouts. Started thinking surgery is my only option. Then I seen this video, layed on my back my hand didn't touch the floor, hands behind my head, elbow didn't even come close. Ryan sir, this may be a little premature but you have opened my eyes and made sense of this issue for me. I'm hopeful this works so I can get back to me. Thank you. I will start these exercises immediately. Keeping the faith, trusting Ryan. ✌️ Brother.
Update check. How did it turn out for you after 1 year?
I had a surgery got my shoulder impingement and it worked phenomenally. In and out in 3 hours. They shaved down some of my bone to open it up.
2 months to get the pain out. Done
Extremely informative video. I’m actually surprised at the level knowledge and context on the breakdown of underlining shoulder problems. I’ve never seen anyone break it down so well. You should definitely be recognized on all platforms. With this level of knowledge and understanding this is the true future of fitness bodybuilding athleticism etc.
Actually I work in a very physical job where I'm lifting stuff over my shoulders and I think part of my problem is my sleeping position I'm not weak by any means either but I'm looking to permanently fix my shoulder issues and get much stronger in the process gonna take these tips in mind.
Just said something similar about sleep position and hurting yourself. I used to sleep on my side and would put a hand between my legs, and I would strain my shoulder in my sleep. Took me several months to retrain myself not to do this and has helped significantly. But ultimately you need to lift weights to strengthen those tiny muscles in the shoulder. At least know you know someone else has done the same thing in their sleep. Sounds silly, I know. I've been there.
Your straight to the point humor, knowledge, and humor earned a subscribe.
This vid is a ridiculous amount of high quality information. This guy is pure gold.
Where were you when i was 18?
When were you 18?
When he had shoulder problems ofc
I had exactly the same issue with my shoulder (right shoulder in particular), the exercise that helped me out were horizontal ring pull ups. lying on my back, rings in alignment with my shoulders, pull up, high rep sets. This strengthened the back of my shoulders bringing the balance back between front and back.
Wow! Your video gives me hope that my shoulder can get fixed. I was riding on my bicycle with a can of soda on my handlebar. The can of soda went into my spoke and I flipped over my bike and landed on my shoulder. After that, I've had shoulder pain, but it's been bearable and I've kept it in check. Thankfully, it's only been painful when I lift my arm and usually only slightly. After around a decade later of having this injury, I just pushed on the area you talked about and rotated the shoulder and noticed a BIG difference. Thank you for this hope.
You have diagnosed my shoulder pain and gave me remedies, thanks doc.
Please let this be the fix I’ve been looking for for the last year. After not being able to work on my upper body for what feels like months.
Just doing a number of these shoulder exercises is going to be my upper body workout.
Can’t wait to get stuck into this 👍🏼👍🏼👍🏼
How's it going?
How are you getting stuck into it? Sounds a little gay.😂
Go see a professional buddy. Why you choosing the harmful way, the physio will actually help you and tell you what this guy did with help
You don't need this channel, just go outside
First: Absolutely awesome content, thank you! But: What is actually the cause for the acromion to lower down? Sure, if it does, it creates problems. But watching the exact attachments of the rotator cuff muscles, none of them is responsible for lowering that bone down. Most probably its the deltoid pars acromialis, I would say. Shouldn't it be more valuable to work with that muscle instead of all the other ones?
Its not so much that it lowers the acromion. More so that people have inadequate strength to move it out of the way. Which would be traps and serratus anterior
The only muscle able to move the acromion up is the upper trapezius. There is no direct link to the acromion from the serratus anterior. Only way I can imagine is that the serratus anterior pulls the shoulder blade to the outside while rotating it a bit and because the shoulder blade is attached to the acromion, it is also lifting it up.
Video after video on here telling you how to unfuk ur shoulder not one until this one explained the how why where or whatever of what to test as well as telling how it works and how to fix it anywhere near as well as this one. Everything all in one place. YOU SIR ARE THE GOAT. Thank you...
I learn so much from these, its always my go to channel when I hit a plateau or get bored and need advice.
This video has it all. Accurate and detailed information, quick delivery of it and deadpan humor that made me laugh more than the average comedian. Thanks man.
Dude, this is exactly what I need right now, my shoulder has been fucked up for a couple weeks. I did the test laying on the floor and sure as shit I couldn't do either one. Thanks for the info man 💯
I cant believe the timing of this! Ive had shoulder pain for a couple weeks now... and joined a gym a week ago.
This dude is a gold mine of information... if ya can keep up!! 😮💨🤓
This is pure gold! Thanks again good sir
First, there was sliced bread, and now this. I feel fortunate to have lived long enough for this to come around. I feel overjoyed about this great content. I have a new hero. Thank you, sir.
Loved it! This is the video that I’ve been waiting for. Gonna get started on this tomorrow.
Needed this- grateful 🙏🏼 keep shartin’
The timing on this one is impeccable
Your videos are by far my favorite! Love your sense of humor!!!
This is the video I’ve been looking for. I jacked my shoulder up from a combination of workout and wrenching on a daily basis. Or so I thought. Took a “break” from the gym because that shit hurt so bad. But now that I’ve been easing into the gym again, and all the mobility research I’ve been doing, I came to the realization that the dumb 20 year old me was the whole reason why I jacked up my shoulder in the first place. Your videos are shedding light on all the suspicions I’ve had for the last few years. Thank you sir 💪🏽 I’m a new follower, but I got a lot of catching up to do with your videos
perfectly amazing - ryan!!!!!
thanks for such videos
Educational and entertaining! Awesome content as usual 💯😎
Thanks I definitely have the classic body builder look from lats and chest. It completely stopped me from squatting and shoulder pressing.
I've got chronic pain in left rotator cuff, but pass all the mobility checks. Guess I'll go with the exercises. I have been doing 90° external rotations and internal rotations before every shoulder and chest day. Keeps me from worsening, but pain is ever present. Lot of greatinformation, thank you
I've been having significant shoulder pain for the last 2 days try everything I could think of did 2 sets with the resistance band And my pain wasn't gone but it was greatly diminished thank you so much
I needed this! I will definitely be using this! Thank you!
Solid. And just what I need. Nice additions to what I'm currently working on.
Thank YOU! I needed this so bad!
🙌🙌🙌🙌🙌
These videos keep getting better and better.
Ryan is the BEST!. not only that he add great F sense of Humor to it, but I truly respect this guy, he knows a lot ! and Thanks for the tips! I'm gonna try one of those. Thanks man!
there is so much info in this video. i feel like i could watch it 10 times and i still wouldn't remember all the nuggets he gives
Absolute gold information!
Your vids blow me away every time thank you!
Changed my life thank you
Thank you so much man i struggled with shuoldera issues for a long long time and this worked. Time for real gains. ❤
Always love your videos and comments. Seriously great info. Maybe after I finish pharmacy school next May I can come train with you for a bit
4-month mystery pain and solution identified! Awesome! Thank you.
This is the exact video I have been searching for! Thankyou and I love the humor of your videos
Man you have grown so much in couple of years! Crazy the last time I checked you out…congrats man
You are right!!! These exercises are a MUST at least once a week, better 2-3 times per week
Going to try these out i have had shoulder issues for over 2yrs.
Thanks Ryan.
Thank you so much for this video 🙌🏻
Thanks for the vid. It's very useful. I need to work in my shoulder health because I got tendinitis from too many pull ups and chin ups. It took me 40 days to feel I can use my arm, but now my shoulder clicks all the time.
Love ya man thanks for all your content
amazing exercises! Thank you!
The best videos in the game. Hands down.
Exceptional video! Thanks !
Not only knowledgeable but the most entertaining fitness influencer ever.
😭Thank you so much, Ive hurt my shoulder and you perfectly described where the pain I was having and what I need to do, Ive told my doctor what hurts the to best of my ability and he mentioned none of this and wants an MRI which is currently being disputed and delayed horribly for reason x y and z. But now I have at least a clue as to what is happening in there and why it hurts
You might've saved my shoulder . Thank you!!
I love this guy! Every time I watch his videos, always cracked by the jokes, and really learn something.
I have an extremely arthritic shoulder I’ve been trying to eliminate pain and recapture more mobility with very little success. I’ll give this a try. Thanks for the video
This explains a lot about where I've been going wrong with my ball's being cupped incorrectly, cheers 👍
I don't know how I find this video I was not even looking but I'm glad I found you. I'm going to follow you thanks
Thanks. Need these right now.
Thanks for the continued great videos. Could you create a video to help reduce elbow, forearm pain?
This is GOLD!! Doc said I'd never be able to correct my shoulder's and chest and lat and lumbar "and then...NO AND THEN!!" Solid gold and thank you for making this available to dummies like me!
This is by far the best f****** fitness channel on TH-cam. It's brilliant!