Top 5 Shoulder Impingement Exercises
ฝัง
- เผยแพร่เมื่อ 16 พ.ค. 2024
- Learn 5 exercises to fix shoulder impingement at home. I'll show you how to massage, stretch, and strengthen the right shoulder muscles to restore your shoulder mobility.
👉Fix Your Shoulder with the Shoulder Fix Program: www.uprighthealth.com/shoulde...
HELPFUL LINKS
🎥Shoulder Impingement History: • The Straight Facts on ...
🎥Shoulder Impingement Myths: • Shoulder Impingement M...
🎥Passive Hang: • Passive Hang for Shoul...
📖Shoulder Impingement - Is it a bone problem? www.uprighthealth.com/blog/sh...
⚡️Become a member! / @uprighthealth
💪Donate to support this channel: paypal.me/uprighthealth
⚡️Become a Patreon Supporter: / uprighthealth
👉Crush Chronic Muscle Tension with a FREE Self Massage Program: bit.ly/rollrelease
👉Fix Your Shoulder with the Shoulder Fix Program: www.uprighthealth.com/shoulde...
---
👉 UPRIGHT HEALTH HOME TRAINING PROGRAMS: uprighthealth.com/diy
👍 Recommended gear (shoes, bands, etc.): uprighthealth.com/recommended...
➡️ Facebook: / uprighthealth
➡️ Instagram: / uprighthealth
🙉 Podcast: www.uprighthealth.com/podcast...
---
At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
In this video, I'll talk about why RIIPS (Rest, Ice, Injections, Pills, and Surgery) are not your only options to relieve shoulder pain or to fix your shoulder impingement. Follow along with me as I walk you through 5 great exercises to help your shoulders feel good in the long run. This video will show you how to stretch a sneaky hidden muscle, the subscapularis. This can improve your shoulder mobility and relieve shoulder pain like magic.
#ShoulderPain #ShoulderImpingement #PainRelief #uprighthealth
CHAPTERS
0:00 Introduction
0:46 Anatomy
3:02 Massage Techniques
9:06 Exercise 1: Thoracic Spine Extension
11:51 Exercise 2: Lat Stretch
15:57 Exercise 3: Static Hang
19:19 Exercise 4: Chest Opener (Pec Stretch)
23:18 Exercise 5: Arm Circles
26:21 Recap
29:40 More resources
![🔴 [TRỰC TIẾP] HCĐG LÀO CAI - U20 THÁI LAN | Cúp VTV9 - Bình Điền 2024| JET STUDIO](http://i.ytimg.com/vi/nXSwoEuqsFM/mqdefault.jpg)
When did you notice your shoulder impingement and what are you doing to fix it? Drop me a comment!👇
👉Fix Your Shoulder with the Shoulder Fix Program: www.uprighthealth.com/shoulder-fix
How do you feel about scapular wall slide? Curious if you think that's a good exercise for shoulder mobility?
Headed to a EMG now...ugh...
This was amazing! After just 30 - 60 seconds my shoulders feel easy, relaxed. Thank you!
I was diagnosed with frozen shoulder and have been using balls against the wall to do massage. So happy to see you recommending this, and the detailed way you describe what to look for, and what points to stay off of. I also use a massage gun all along the side the of the body, because with frozen shoulder you can’t raise your arm up overhead to do the wall work in those spots. I look forward to trying your other exercises. Thank you for the level of detail you’ve imparted. Excellent video!
I tried dead lifting at home, and think I pulled something in my upper right arm. Within weeks, I went from a sore upper arm to numbness, tingling, and pain all the way through my fingers. Have Dr appt in a week, but he'll likely suggest what you said to avoid... not sure how to fix, but I'm right handed! Watching video now so will finish. You have helped me so far with hips and neck pain! Thank you!!
I sustained a weird shoulder/arm injury on Halloween that has left me in constant, severe pain. I've been to the hospital multiple times in the past month and seen a dozen different doctors, and your channel has been more helpful to me than literally all of them combined.
Thanks gives me hope 👍
A lot of them learned from books and legal advice with a great big dose of big pharma incentives. I visited a physical therapist to look at my shoulder and overall that is the only visit I’ll need because this video got me fixed. The physical therapist took the approach of trying to get me onto a regular visits program, but it’ll be unnecessary.
This Man is a Marvel and a true God send ❤🎉 ✌️
For impingement, the most effective massage technique I found was this: lay stomach down on the floor and stretch out the affected arm. This way, the shoulder muscles are all relaxed and it's easy to dig into the shoulder and find the tender spots.
I love the soft vulnerable questioning voice, so funny and cute😍
From someone who has had frozen shoulders (Yes. BOTH.), these exercises and massages work really well.
Thanks for sharing!
I was dx with frozen shoulder in both too (one after the other) yrs ago but an ortho surgeon doing my back surgery at the time (yeah fun times) said one was impingement NOT frozen and very common mis dx. He gave me a cortisol shot in recovery room from back. 😂 OMG relief! I’d had both for months.
When I first started doing some of your shoulder exercises because of pain and limited range of motion, my arm socket was crunchy. So I thought for sure it must be the bones! Right? 😁Well, I continued on anyway, gently and consistently. I do your shoulder and upper body exercises every day, throughout the day, whenever I think of it or feel a bit stiff or sore somewhere. Over the last six months, that crunch has disappeared and my pain-free range of motion is vastly improved. My posture, too. I don't slouch in chairs anymore. I actually sit upright, towards the front of the chair. It's just natural to me now. I don't need to make an effort to sit straighter, I just do. Amazing and exciting what these gentle movements can achieve. THANK YOU!
AWESOME!!! Thank you for sharing this!
Me too! There's so much crunching going on in my shoulder since injuring it a few weeks ago. I've just started these exercises today and already I can put my arm above my head 😯. Amazing.
I'm 78. About 20 years ago I fell off the back of a truck and landed on my right shoulder. The next day I couldn't raise my arm past shoulder level. Several weeks of PT helped but the shoulder still occasionally gives me pain, particularly when working in cold weather. Today I watched this and tried the exercises you recommend and noticed immediate improvement. I don't have a place to do the hang one but I did the couch variation using my kitchen counter. Thank you. I love your common sense approach.
Happy to have helped, Jim! 💪
💫🌟☀️
I love, love, love your content. I'm a Massage Therapist that has always struggled to maintain my own healthy habits, now I'm in full on rehab mode. Instinctively did the deep tissue releases, and what became obvious the day after was impingement in my shoulder. So now I'm here, formulating my stretch and strengthening plan. Your teaching is priceless to me!!
0:00 Introduction
0:46 Anatomy
3:02 Massage Techniques
9:06 Exercise 1: Thoracic Spine Extension
11:51 Exercise 2: Lat Stretch
15:57 Exercise 3: Static Hang
19:19 Exercise 4: Chest Opener (Pec Stretch)
23:18 Exercise 5: Arm Circles
26:21 Recap
29:40 More resources
Thanks!!! Added to description!
So much help here! I fell and need to heal, lots of clicking in my front shoulder area, some pain above the breast. Need to heal! It don’t know what I am trying to fix. I think I need some basic muscle identification.
What a fantastic video Matt. Much appreciated and I hope you are doing well always :D
Matt, thank you! I was trained in bodywork and a former massage therapist and this was a great reminder about how to work on my own muscles. It's easy to work on others, but sometimes it's great to get advice on how to get suggestions on all the ways we can work on ourselves!
Absolutely amazing! I have rotation and mobility issues. These tips really releases the tensions in the muscles.
Thank you for this video. Came an the exact right time.
Love this format! 😅
You're amazing Matt! So knowledgeable and you cover the questions I have like you're in my head! Thank you for the great, much needed help. God bless you.
Thank you for this informative video with everything I need and was looking for (but none of the silly acting and humor others seem to think are necessary in these videos). You are friendly and funny in a natural way and focus on getting us results. This is everything I need while waiting for my PT appointment and in pain. THANK YOU!
Thanks. Solid content. Very useful.
Thank You for all this exercises♥️♥️♥️
This video is working for me. Thank you for posting this!!
This really covered a lot! It really seems to be about exploration and gently introducing challenges.
This works amazing. You are a genius. Thanks Matt.
The most useful video on TH-cam for shoulder impingement. Thanks brother 🔥
This has been a very helpful video. Thank you. I've subscribed.
Great video, Matt. I will be following this routine. 🤝🏻
One of the best! Thank you👍🙂
He has explained the problem and solution, thoroughly and excellent way
Gret video! Thanks for the lessons, smiles, and encouragement!
This is so great thank you!
This was amazing. Thank you for the instant relief!
Thank you for this! 👍
Ευχαριστώ πολύ 😮
Thanks so much for sharing your expertise. Highly appreciated.
Im so glad i found this before going to get an injection. Overtime this video has helped me ALOT
Thank you so much, this really helped!
Really helpful exercises! 🙏
Mr. ATM, you're the best!
Great information! Thank you
Thank you for your videos! You are very knowledgeable and very pleasant to listen to. Impressed by how thoroughly you get into details and make sure we understand. So good and well done content. Thank you
Love the glasses. You are definitely knowledgeable. Thank you!
You are outstanding, thank you
I biffed hard roller blading on the waterfront in Key West about 15 or so years ago. My rotator cuff area is doing fine now but has often given me fits of pain and stiffness. I'm working on getting stronger in general, and neck and shoulder pain/stiffness is pretty common.
Also, the thoracic spine stretch.... help. This is going to take some time and I had no idea this area was so packed up. THAT's why I support the channel.
The guy with the glasses makes me laugh so hard, you can use him a lot and I'd be happy.
Excellent!🎉
Thank you, Matt. This video helped me as I have tendinosis of my shoulder. Prior to the MRI & Physical therapy for follow up, this got me on the right track and improved my ROM.
Excellent video. So much info. Things weren't helping at PT.
I've been a follower for a while and this is by far the one I need right now. Thank you so much
This is great. I have reduced shoulder flexibility after a double mastectomy - getting better all the time - and this will also help.
Great video, it really helps.
I've been away for a couple of week, so got a bit behind with the exercises, these look excellent as have had shoulder trouble for about 10yrs now, looking forward to starting these🙂
Very good instruction. I appreciate what you teach. Impressed with what you know.
Thank u great effort
So many channels promise things that will make a difference but this delivered for me big time. I'm under no illusions that doing these once is going to fix everything but my range of motion increased and my discomfort seriously decreased. Thank you!
I am working through a partial Supraspinatus and labrum tear, without even an injury or event (I suspect it’s from the Cipro I was prescribed not long ago). Last two months have been quite painful, especially during sleep at night. During the day my arm just feels tight all the time.
I have consumed so much content on TH-cam re fixing RCT. Your content stands out as some of the best. From the detailed descriptions and explanations to simple layman’s terms, it’s pure gold. The Ortho surgeon didn’t explain even a fraction of it.
Progress has been real slow and not linear, but I’m putting in the work, and really hoping I can avoid surgery.
Thank you so much! Prior to the RCT I use to be able to dead hang (no assistance) for over a minute. I’ve stopped doing that in fear of making the tear worse. At what stage of the recovery can I resume? 🙏🏽
Thank you. I'm trying
Thank you. With a lot of variability and a nice touch of humor. :)
Ha! Just yesterday I had an MRI on my really sore left shoulder. I need this video right now!
3:03 - Yes the massage technique worked for me. Definitely related to lifting a pressing. I was about to give up, but this alleviated my shoulder issue. Thanks again.
I adore you and your channel! I am thankful I found you in 2020! I always come back to your channel. I've been away for a bit as once I tore my meniscus...(documented...once I mention to people that I have not had surgery, they think it wasn't actually torn)...the Asian squat was just too painful. In Jan slipped on ice and took a very hard fall and jolted my shoulder and neck out of wack. Didn't understand just how slick my Xero shoes can be on snow and ice...Both injuries have responded beautifully with deep tissue massages, work from your awesome videos, ginger, turmeric, and occasionally CBD!
3 cheers to
ATM! Thanks Matt.
PS now when icy/snowy I wear my Alpine Xeros! They do much better than the others when icy out. And I learned to walk better from Grown & Healthy. No more heel striking!
Thank you so much
This is so awesome. I am in that place of pain killers and lidocaine patches😂 my left shoulder has had tears and impinge and pain since I fell on it 3 years ago. Doing this daily is helping so much!❤
Thank you
one of the best video i tried and everything you explained work very recommended for those who playing sports thx .
this one is one of the most challenging routine if you keep doing it in the correct way and sets. I say that as I have suffered for almost a year of left shoulder impingement. Months ago I discovered that my muscles get weak and only stretching does not help actually. This routine is a complete schedule including massage stretch and strength for people who really suffer for a long time. Do your other workouts and never give them up but also include these. According to my experience, it is a must. And start slowly listen to your body. No rush, careful
Thank you very much🙏😘 I appreciated your video. Steph NSW AUSTRALIA🌺
I noticed it about a week ago, it would come and go and then when it came back again and I decided to handle it. Your exercises did the job. I felt a big change right away, right after the massages. I will continue to work on it to reinforce my affected shoulder. I have tried my exercises again with lower weight and noticed that I have to watch and keep my posture in place and it went well. Thank you
I'm definitely going to try this.
I just started playing tennis again after 25 years and dislocated one of my shoulders about two years.
But I've had issues with both.
Thank you for the great advice and demonstration 🙏
I had a full shoulder replacement in 2017 after a swimming injury and frozen shoulder. I felt great for five years, but the pinching pain started last year when I restarted swimming after COVID. My doctor did a scan and the device still is in place, so I think all these exercises will allow me to get back into the pool. My pt gave me all of these exercises for rehab in 2017 and 2018, and I thought I could stop doing them, but I was wrong! Thank you for your help!!!
The Subscapularis is my nemesis! I fell off a horse over 20 years ago and started having a stiff shoulder. Now I can barely sleep at night because of shoulder pain that goes down into my elbow and hand. I have been trying to find this muscle for such a long time! Now I have a way to start working on loosening it. Thank you so much!
Fasanating and very helpful I really like this video Thank you for the Amazing information 🎉❤ ✌️💪
Thank you. Not only for the information but for the morning laugh 😂
Thank you so much I’ve grabbed a racquetball found a wall and I immediately found the knot in spot and just leaned on it did several places for about 15 minutes raised my hand way above my head I think I’m gonna do this to three times a day thank you so much anything is better than surgery
Appreciate this
Chest opener pec stretch is money! Thank you.
Matt, thank you!
I suffered this shoulder impingement while archery!
I was training my muscles well before the covid 19 period.
but during the covid period everything stopped, including my gym membership, I am 61 years old!
I am well muscled but have still suffered damage to my shoulders and feel a shooting pain on the top of my shoulder every day!
I'm going to follow your advice and hope I can be pain free again.
I will also adjust my shooting technique and attitude in the future!
I had surgery on my torn bicep 7 years ago and still have some tightness and pain in it. I found your video yesterday and there were several exercises that I’ve not been familiar with that really surprised me and seem very effective. I also love the funny questioner, too! Thank you.
This popped up right as I’ve improved my impingement in the past week. It’s been terrible for years. Timing couldn’t be more coincidental 😂
Really helpful!! Tore my rotator cuff last year and after it healed the whole shoulder was left stuck. This really helps. I can’t go too far yet, but I’ll work towards it. 😊
The👓 person is hilarious 👍😂😂😂.
🤩”tell me why I would regret it”
16:38 heck yeah this really works well for me. TY Matt 💪✌️
Thanks for your time putting this video together. Any thoughts on using the thumper massager in the areas you use the ball.
I have had posterior neck and right arm pain for 2 months, no known injury. Saw MD 3 days ago with X-rays which revealed neck muscle spasm and impending rt should impingement . Tried your exercise tonight and felt a bit better. Also used tiger balm on shoulder. Thanks for the video
Excellent video! I love the glasses and the tiny skeleton. At 60, working at home hunched over my computer and not exercising like I should, used 10 lb weight and tweaked left arm somehow. Then crocheted three months big blankets hunched over and by February pain radiated throughout the arm. Took me months to realize I needed physical therapy. Went for 12 visits and went from 40 % to 85 % recovery but now need more visits. Your video shows exercises front to back which is critical and pt people didn’t really explain this so I didn’t grasp what they were trying accomplish. I will work on these. Bonus: my kid is 12 and just learning to pitch but he is having pain when he pitches and I always tell him he needs to stretch more but he is 12 and doesn’t listen. He needs to do these to get the muscles stretched out! 😊 thanks
This video is pure gold! I've dealt with shoulder pain for over a year. Instead of using a ball, I used my $40 massage gun from amazon. That plus all the other exercises and holy cow...I got back my full range of motion! However, while hanging on the bar, I did notice pain in my right shoulder still, so I stopped. Not bad for the first time! I think I got this because I was going too low on my inclined push ups that are part of my pull up bar rack over the years. Thank you so much man! I'm going to make this part of my daily routine.
Great video and love your comic relief 😂👍🏻
I first moticed it about a month ago. Very limited motion and lots of pain ... massage wasn't addressing it and exercise of any kind was painful. So, last week I went to a chiropractor who saw that I had a displaced rib on the upper thoracic spine. After some massage and active release techniques, he did an adjustment to put the rib back in place - Ouch!!! The last week has been painful, but getting better, and now today I started looking for exercises to open up my shoulders and stretch the thoracis spine. Glad I found this video!! Thank you so much for the work you do!!
Been having shoulder pain for months. I tried resting for months thinking rest would cure it. Thank you so much this video was the best I’ve found so far. Your gentle yet direct and funny approach really helped 😊
Thanks!
Big thanks to you!
Thank you so much -- a really great video! I've had a chronic shoulder injury for several years. The massage exercise with the ball is amazing! Increased range of motion immediately (loosens up the muscle but likely also working on the fascia). My third round of physiotherapy ended recently and has been the most beneficial one. This physiotherapist actually explained that the injury/tear is not going to heal but you need to build up the surrounding muscles which will compensate for the injury. This is exactly what you are saying (ATM) . I'm still building up the strength but it's the best it's been since the injury. I'm super grateful for your exercises!
I had a pinched nerve on Xray in my neck and went to Chiropractor and got EMP it just moved the pain to my shoulder. The chest openers and the arm circles are my favorite and and the 1st few sets I found 95 percent relief. Super ecstatic to keep doing more reps for a full recovery. Sometimes you have to do the work to heal yourself instead of depending on a doctor to fix everything with meds or surgery. Thanks Upwrite For all the great knowledge it's much appreciated.
Hello Matt! Great advices throughout your wonderful videos. Any suggestion on thickened achilles tendon scar tissue that causes limited movement in ankle? Keep up the great work. Blessings!!!
Great exercises and stretches, thank you, will definitely add to my routine! Dislocated a shoulder in 2018. Had tried so many things to ease the ensuing bursitis and bicep tendinitis, which was wrecking my surfing, annoying me at work, while sleeping and I was starting to rely on Celebrex tablets before doing anything physical. Have at long last achieved almost complete relief very recently, after following the McKenzie Method exercises 3-4 times a day followed by 1/2 doz shoulder clock stretches. I also read the Kirsch book on shoulder hangs and do this too. It’s amazing when you get onto the right track how the body responds and pain can disappear within days or weeks! 🎉
😁 I Love your video's!!!
Oh man, thank you for this video!
I been doing the lacrosse ball massage wrong for years. I have been laying on the floor with the lacrosse ball, hitting pretty much the same areas you talk about. but for some reason when you do it against the wall, I was able to massage the same areas but I was able to find sore/tight spots that I was not able to hit laying down. I have been having problems lifting my right arm up over my head without paint/pinching off and on for years and in about 5 minutes of massage with a ball on the wall, PAIN IS GONE! lol Thank you again!
Strength at every length! 👍🏽👍🏽👍🏽👍🏽
Wow thank you.
I have been suffering from right side frozen shoulder
Infact I didn't know I had frozen shoulder as I thought I had maybe a minor detoid tear or something. Limited range of motion with LOTS of pain. I woke up this morning and Google frozen shoulder symptoms and found your video (you in lisbon). It was the video and sign I needed- everything spoke to me (we both had right side frozen shoulder that came on very quickly)
I already did the stretching especially with the palm up/lat stretch and I already feel 80% better (this is my day 1).
I'm now feeling for tight spots in the meat of my muscles and searching out hot spots that will need precise targeted stretching.
You have restored my hope. Thank you!
(BTW, over the last 2 months I've been doing alot of pull-ups which I think led to this... now I need to incorporate other types of upper body workouts countering the pull-ups to even out my shoulder workout.)
Ps, subbed and liked🙏
Thank you!
There's been a good four or five people altogether about of help from the Rehabilitation I've been bring the past few years. Just from sleeping bad one night LOL and working at Amazon of course. But you and these very few people out of everyone I mean thousands dude like I am the guy that does research research. I can find shit from 15 years ago that someone wrote on a closed Forum about government😂 but your videos are easily one of the best, most helpful, thorough, you even provide a little bit of humor for all of this pain that your clients and subscribers are going through. Shows not just a professional but a human side. You're good at but you do I'll call it a gift for sure. Thank you for everything
I had a broken humerus bone eight weeks ago 😓😓😫
Thank you for all your tips 😊😊
Thank you! I pulled a muscle on my left shoulder coz I did a lot of upper body exercises. I went to see an acupunturiest, but, I was still having pains. So, I decided to do my own therapy and the pain went away. But, I waited more than a month to start weight lifting again. Lesson learned, I only do weight training (not heavy weights anymore) two times a week and not do a lot of sets and repetitions and lastly, to stretch after workout.
I love this dude. Aight. Sinbin now
Had some weird shoulder impingement show up from what felt like an unrelated parkour accident. I haven't been able to lift my left arm up fully, without pain for a few months now. Literally the first thing you bring up in this video had the sharp pain disappear. Thanks Matt. Appreciate you. 🙏
You're welcome!
Thank you! I can lift our grandbaby with ease after doing these!!
Yeah, my was so bad. My arm felt like it was on fire at times. I did get the injection and then followed up with PT help keep it from returning. Your videos are very informative easy to follow and a little funny. Thanks