How To Un-Fu*k Your Shoulder - Fix Chronic Aching, Pinching, & Rotator Cuff Weakness
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- เผยแพร่เมื่อ 23 พ.ค. 2024
- Shoulder Health Program: www.conorharris.com/shoulder-...
Beginner Body Restoration Program: www.conorharris.com/beginner-...
Breathing tutorial video: • How To Improve Your Br...
0:00 What Causes Shoulder Pain + Basic Assessments You Can Use
2:55 Step #1 & Exercise
6:31 Step #2 and Exercise
11:33 Step #3 & Exercise
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Thank you for watching everyone! If you are interested in learning more, check out my other video on nuanced shoulder health: th-cam.com/video/DGR_xH0wHrY/w-d-xo.html. If you want more free education, I recommend you check out my newsletter which I send out weekly with exclusive content I don't have anywhere else: www.conorharris.com/newsletter
😅P ppl are coming to 6:22
I 😅have
@ericb1506 pj's
i need to unfu*k everything in my body. I spent the last 7+ years playing videos games all day every day... now my body tries to make a c shape on my right side when I stand up. My head is 2 ft in front of my body. my neck pulls to the right and down. i'm fat. and many other things :/ don't think my insurance covers chiropractor or other services.
Thank you dear sir appreciate you
Title lives up to its claim. I've been doing the first stretch 1 to 2 times every other day for the last week and I've already noticed a huge improvement in my shoulders. Thank you for sharing this!
1st stretch gave me instant relief from a shoulder problem I’ve had for ~7 months now. Gonna keep doing these every day, TYSM.
You're so welcome!
I had very painful shoulder pain for two months. Just started PT but it was not helping. I saw this video yesterday and did the first stretching exercise--boy did it work!!! Today the shoulder feels a bit sore from stretching but I got great results. I intend to keep up with the stretches in the video; will now be canceling my PT sessions. TYSM!!!!!!
@@conorharris😊
Thank you!!!
Bro, I “hurt” left shoulder early in the year lifting more than I should have. Since then I have tried many things to fix my shoulder. I rested, stretched, had a cortisone shot, went to PT, iced, heated, had professional massages, took tons of ibuprofen, and hurt everyday…. Until I watched this video and performed this stretch a few days straight. It popped disconcertingly the first few times I did it. But man it is exactly what I needed. Thank you. Thank you. Thank you. I’m back in the gym and did not have to go under the knife.
Is having crackings normal? How can I know if i'm doing it right? I have the same issue man , also want to go to the gym really badly.
Started having this issue lastnight...here you are. Thank you
oh the first one felt so so good, as always, thank you Mr. Harris.
Just amazing! Opened my mind to new ideas. My shoulders feel so much better already! Thank you!
This answers my question about always ending up with a tight neck when doing exercises that need to engage my shoulders.
Less than 2 minutes in and you were right on the money!
Thank you! Instant sub!
This is one of the most comprehensive shoulder videos available. Conor takes the time to address and not only tell, but show us causes, imbalances, and pre-stretch concepts such as proper breathing. He gets right to it, but it is not rushed. Using the skeleton and his assistant he demonstrates so we can visualize what needs to be done and felt in the body. Hats off to Conor and his technique and teaching skills. Big thank you for not only myself but my clients!
The video I’ve been looking for the past 2 years !!
Wow, my left shoulder is more mobile than it's been in the past three years after suffering an injury. I was stretching and doing rotator cuff exercises to no avail. I would've never thought breathing techniques to be so effective. Thank you
2 minutes into the video . I can already tell , there is no messing around and straight to point … thanks for your help …
Always great content! Thanks again Conor!
Your content, especially the skeletal demonstrations, have really been helping me fix my posture and breathing this year. For years my neck and shoulders seem to over compensate for lifting and breathing, to the point it's been difficult to breath without loud inhalations
This video was exactly what I needed for the phase of recovery I'm at.
I've actually been holding my breath when dealing with people for years, because of how embarrassing and uncomfortable my loud inhalations make people in public.
After 2 labrum surgeries I needed to see this videos. In advance thanks man.
@conorharris Barely a minute into the video and you’ve opened my eyes to something I’ve been struggling with for years. I’m only 30 but I’ve been having terrible issues with my neck and upper back for years now. I attributed this to the multitude of sports I’ve played (especially football). I’ve taken some gnarly hits and assumed that was the issue. About a minute into the video you mention how crucial the diaphragm is to proper breathing. One of my major injuries in life was in fact a hiatal hernia (herniation of the diaphragm) due to improper form during my time power-lifting. My diaphragm is stitched almost completely closed using mesh. I now understand that my extremely tight neck, upper back, and elevated shoulders are likely due to their compensating for my nonfunctioning diaphragm. My diaphragm cannot expand and retract as it should naturally so do you have any advice for how I could fix these issues outside of breathing techniques utilizing the diaphragm as I’m at a loss when it comes to that.
I found another resource something that maybe can help!
Corexcell sports training and rehab - Fix any Shoulder pain with 4 targeted exercises. It's in the (Shoulder Rehab + Posture) playlist
This video is the best!! Thank you so much!!
Dude..... you're good. Stoked I found your channel. Thank you!!
Best video, now i know why my neck is killing me in non active state all day long. thank you.
Conor . You just solved my shoulder pain that I have been suffering for weeks now in 8 minutes. Thanks a lot :)
Bro when you started talking about the diaphragm and flat back my intire life started to make sense to me. I study classical singing and my teachers have always been amazed by the fact that I am even able to produce a sound at all when they find out how limited my breathing is. I am hypermobile and my back doesn’t even slightly resemble the proper double s- curve. I am still struggling to breathe when singing, but when I just tried to round my upper back and hollow my lower back (my back is usually just a straight line) breathing got so much easier! Thanks so much❤️❤️
Hi Conor
Thanks for sharing your knowledge.
I'd like to suggest something.
That you'd make a short video with only the exercises so one can follow along daily for each of these longer videos where you have the explanations and link the short version below each video.
Just a suggestion.
Cause it would help those like me that would daily like to do your exercises to try them for a while and see the results.
🙏🏼
these videos are amazing! thank you
I appreciate the info you're on point. Everything you said is true.❤..
You are exactly what I was looking for. Thank you. I need the video for compensation and laxity.
Fixed?
wow I had a real 🤯 moment with the lung compression neck breathing explanation. tyvm
Thank you so much! My mom has been struggling with shoulder pain/frozen shoulder/weak rotator cuff after a repetative strain injury lifting a few months ago. I have been looking for something like this that can be introduced slowly and gently to improve the issue over time. This is really going to help her!
I appreciate you clearly presenting safe exercises that are actually rehabilitative and corrective, which emphasize listening to your body and adapting to your limitations, rather than aggressively forcing movement like other videos might instruct.
Major props to you and your assistant for providing a clear and thorough demonstration of all the exercises as well, and giving attention to common errors in posturing and ways to correct them. I also appreciate you presenting multiple alternatives for how to do these exercises without needing equipment.
Awesome simple videos and explanation.
I love every title when I see the content.
This help me with exercise and my breathing problem
Subscribe ♥️
Very concise. Thank you 😊
So that is the reason for my neck being so tense in the front. Thanks for the information
You're a hero man keep up the amazing work. You're a legit superhero. I can't tell you how much you've helped me already. Follower for life!
I appreciate that!
thank you so much mate i needed this
My left collarbone as been clicking painfully whenever I put my shoulders back. I did the first stretch for 2 minutes and its completely back to normal. Thank you!
Hey Conor I appreciate the information you’ve made available. I was wondering if you could do a video specifically on costochronditis. I initially got it from pushing a heavy palate jack loaded heavy from an awkward position. It went away, but after I spent a month using a laptop on my bed it got horrible, I know this has to be postural related.
Great information!
This may be exactly what is causing me neck pain, for years now. The part about breathing with the neck 😮 I will definitly do the breathing exercise (along with the other 2) if you have other videos that I can watch (neck, trapezius pain), would you please direct me to those links? Thank you👌🏼
Youre my Harris, Conor!
Crazy how one stretch can be the key even though iv been doing a million other streches for shoulders.
incredible stuff
Great video! Though from what my physio has told me I think I'm in that 1% you mentioned whose got great mobility but still pain. Would love to see a video on that topic 😀
Yes!!! Same here
If it’s not mobility it’s most likely instability if you don’t have damage to any tendons or muscles. Is your pain during workouts, after, or in general. Improper form or sometimes even a slight change can totally cause pain. But, to answer your question short, if it’s not mobility it might be instability.
staright to the point no bullshit! amazing video!
Very useful to know thanks
I got to get rid of this impingement. I do the exercises and I swear it makes it worse. I’ll keep at it.
It would be great for you to follow up with a video for people with the loose shoulder issue described in 3:16. A lot of issues arise from other muscles trying to compensate to keep the shoulders stable. Thanks for all you do
This is exactly my problem. I have obviously rounded shoulders, but I don't observe any internal rotation in my arms. That means my humeri are externally rotated to compensate. It's been like this for so long until I'm aware of it. I believe the ligaments in the front are already lengthened.
Спасибо вам огромное❤
I had a bad time in my life with extreme anxiety that led to poor breathing, resulted in thoracic outlet syndrome which has just weakened my whole shoulder complex, and like you said the “shoulder complex” isnt only the shoulder joint, its the resting and active position of the thorax relative to the ac joint and the scapula, in fact the scapula makes up 30% of our shoulder movements, anyway i have alot of hope that my symptoms will soon be nonexistent since i know that first i must relearn how to breathe and then how to control my scapula, simple but not easy
3:00 you've never met me. I have full range of motion in my shoulders, breathe through my diaphragm and have all those issues you mentioned before that with tightness & stiffness
I want your assistant's earrings!
And very good video! I still have a lot to work on myself.
doc your channel is magnificent
That first stretch felt soooo good. I always felt like my shoulder blade was tight
Your contents are fu*king great!!! To the point and no wasted time😂
Wow i did it and felt amazing relief
Love to hear it!
@@conorharristhanks so much, i’ve been going to physio for my shoulders and combined with your videos I’ve been making massive improvements thank you
thank you so much
I was always aware that I am breathing more into the belly. I read in some articels to breathe into the belly as this would improve controlling your breathing and helping with holding a speech. This got a habit and since then I am doing it for a decade thinking it is the correct way. And then for a couple of hours I constantly tried to breathe into my rib cage. Jesus christ I am blown away by the effects. My hanging belly immediatlely got flat. My kyphosis improved significantly. I felt relieve In my shoulder area and it in the same time I felt some tightness in my upper back. But it doesnt feel bad or wrong. It feels like it is opening up and my back extensors start to work after they were shutdown for eternity. I am so excited what it will do when I will turn this into a habit.
Your video just popped up on my screen. I am not new to shoulder rehab. While I have come a long way no one has shown me these excellent exercises. This is my first “session” but all the marks were hit. A home run.
Why didn’t I know about these before?
I work on my shoulder every day. My posture isn’t bad and my range of motion is reasonable.
When you get a breakthrough everything relaxes and literally falls into place.
Thanks
This made my night to read. Glad it was able to help 😄 thanks for sharing!
Hi Conor
I am a retired Osteopathic Internist. While I was more of an allopath, I also did a bunch of work with pain, given my background.
As things go, I was doing all the right things for some time and was already planning to celebrate completion of my PT.
This stretch certainly accelerated that completion date.
I revealed my background because I have always searched for the next exercise or stretch and REGULARLY stretch all SITS and Lat on the left using a stick mostly or a wall.
I also target my SA, rhomboids, LS, lower traps specifically in this LAST chapter of an EPIC REHAB.
When I climbed a wall many years ago my work to date allowed a significant improvement in ROM, and revealed what looked like burned out RA in the back of my shoulder.
skip to the present and while most areas are not yet completely fleshed out, all areas are close.
i had a partially frozen l shoulder, l elbow, and l wrist initially.
As you know the very first thing I learned in undergrad, structure/ Function remains the most important.
and so i personally would always modify all stretches and exercises looking for the next level of improvement.
before your addition the previous SMALL step involved strengthening SITS when it is used only as a stabilizer.
most of the volume had returned and this was a small but important improvement.
OVER the years i can name umpteen small modifications of stretches and exercises that revealed abject weakness or addressed significant spasm as this stretch did yesterday.
at one point my excellent masseuse gave up. that actually led to the daily use of a small ( 4 in wide) foam roller.
tight in the front used to extend to my sternum.
and so i have been in a cleanup mode for some time anteriorly and posteriorly.
in closing, you discovered what i did years ago. Chronic pain patients cannot relax.
that path leads to eventual success and often zero pain.
thanks again
Joe
The first effort after the initial mobilization led to a size 18.5 neck, 50 chest, and THREE pectoral suit pads inserted by the tailor, among other things.
The effort to flesh out my arm and forearm on the L was equally epic.
Weight has been 220 for 33 years.
It will be interesting reviewing the rest of your videos.
Crepitus
For the first time in 30 years in 2023, I ran into a PT who sees muscle crepitus.
I certainly have that
Do you see muscle crepitus?
1. Massage of the involved muscles causes crepitus
2. The crepitus is followed by relief of pain.
3. As I get closer to zero pain, the frequency of the crepitus is going to a lower note
4. At first the crepitus would come every once in a while
5. As I close out this epic PT, crepitus is elicited dozens of times a day, with relief of pain.
Keeping in mind I use an inspirometer and regularly max it out, after a few days I can clearly feel breathing is better.
Maintaining my shoulder position is easier. I often need rx to the pec and pec minor.
( I am BIG on documentation, especially for this EPIC rehab.
God bless you. saved my life.
Glad to help 🙂
Great information thank you so much. Taken me 40 years to work out what you told me in this video. Very valuable information for me or anyone with thoracic issues. Thanks again
My scapula and shoulder has been so tense in the last couple of years from a combination of work (labourer) and lack of any regimental work out besides my job. Couple that, I don't really stretch before work so it just compounds the problem. 5 nights a week, lack of recovery sleep and you have the prefect storm of a guy in their early 40s who feel like they're 70 years old with impacted gait and posture. The first exercise to pull the manipulate the scap / shoulder brings great relief from just one rep. I imagine if I do this every day or multi-day per week and before work, my issue will be greatly mitigated. Can't do much about my line of work at the moment or the sleep deprivation, but these exercises will definitely help.
I taught I had shoulder pain for years. I think it was some decades of lucky micro adjustments in my neck that stop sending signals to my brain convincing me I has some internal shoulder issue. I used a thera gun elite on my shoulder for a few weeks and kept cracking my neck constantly and I broke free from that nightmare
Hi Conor, could you make a video on costochondritis?
My right shoulder has internal rotation limitations but my left shoulder has none. Gonna be working on these exercises to see if I can get some improvement
The first exercise really hit the spot thank you! Slept funny and woke up with pain under my shoulder blade. It's gone midnight but I just got up and tried both grips on my bedroom door. Feels loads better with the added benefit of stretching my mid-back at the side. I sometimes get cramp there when I'm... err...reaching round there for an extended period. Maybe I should just find someone to reach that part of me 😂
Hey Connor, thank you for the video. Can you post the link for the tutorial mentioned at 6:44 please?
I need the video for shoulder pain with full range of motion. :-) Have hypermobility so I have full range of motion but having terrible pain when doing push jerks.
Thanks for your video. Wondering if this will apply to someone with bursitis, tendonopothy and labral tear as well as very limited range of motion. My situation has slowly progressed to all of the above over a 9 month period yet there are so many methods people are presenting to rehab this without surgery and its overwhelming to know where to begin. Any advice would be much appreciated.
ye, you literally described me in the intro. My rhomboids are getting jammed frequently, neck is pretty much always stiff more or less and reecntly i developed right arm pain when raising it. I have quite of an experience in unjamming myself, but the arm is new (4 months) and i tried everything, nothing helped so far. Let's try this :)
Shit What m right there with you man!
@@scottricks1676 doint the exercises everyday, added some more from this channel. shoulder is definitely less painful, but there still are some angles thet hurt. Gonna continue the training
Wtf the first exorcise helped instantly 😮
Full flexibility here, even a bit more than average, yet I have shoulder pain for over 8 years now. No actual damage to tendons. No instability, more strength than average yet the pain is there.
Diagnosis is tendinopathy and “slight” shoulder impingement, no surgeon would want to do a surgery on me because they all said it would be useless and worse for me for the long term which I totally agree.
Perfect form during exercises, I train agonist antagonists properly every time, posture is good, no tight muscles. I can go on and on, the shoulder pain is still there for over 8 years.
same here minus the time range
Sounds like me 😂
Maybe you could try acupuncture. It's really helped me.
Can you detail the full range of motion for test in the first part of the video? Step #1 when doing stretch most of the stretch/discomfort was in the tricep and elbow, though also the lat.
2nd exercise seems very similar to the Supine Chest Opener that is in BBR...is there one we should do over the other or are they basically the same?
Will you make a video about improving pain when there is excessive laxity or did you do that already ?
So I can do both of those movements 100% full range of motion, pain free. I get excruciating shoulder pain when I bench press (barbell or dumbell), at the bottom of the rep. What’s the other video you’re referring to?
@conorharris please make a video on hiatal hernia pleasseeeee.
For people with laxity where is the video? Thanks very much herpes me a lot
Can you p,ease do a video for scapula and shoulder pain?
Esentially train rhoboids, lowers traps and rotator cuff. Stretch chest and lats. This is if youbhave posture issues. If you have muscle tear or ligament issues. Approach should be more specfic.
I have several related upper body issues (winged scapula, flared rip, slight scoliosis, etc). Ialso have a pinched nerve in my neck. I have nerve pain/sensations down my left side and have muscular issues in my left pec and left rhomboid. Nothing has worked to fix, but I'll try these as I've recently been retraining myself how to breathe (I've always been a mouth breather and due to severe anxiety, i used to always hold my breath). Thank you for sharing this information
Is it helping?
@@Yahniboy some of the stretches sometimes help with making my chest feel more open, and with the pain, but it's temporary. I'm still doing them every day for now though
@@MBeezy815 thanks for responding
Have you had a physio adjust the neck? The vertebrae can be out of place..I had a trapped nerve and my physio fixed it. Now stuck with winged scapula trying to fix that
@@sentfromupabove thank you for the reply. I've been to 2 different PT shops and focus has been on the common areas (seratis, rhomboid, etc). No one has focused on my neck with the exception of lite neck stretches. I've taken matters in to my own hands and have started learning energy healing, and I'm going to try acupuncture next
Do you offer an online appointment to go through a personal consultation?
Can I use the Rockback Lat Stretch as a replacement for the Standing Lat Stretch? Thanks!
Ive got a 70 percent tear on both supraspinatus muscles with additional tears and possible cysts formation in the MRI. Been trying physio for over a year now and still not improving in fact worsening I would say . Would you say its surgery at this point? #notadoctor
My right shoulder is fucked. Definitely gonna give this a try
What about Pectus excavatum? Would these work for the indentation and having that pelvic tilt that comes with it?
Do you have a video to fix scapular winging?
How long do these stretches need to be performed before a person sees improvement?
for those who tried it ,how long did it take u to feel some improvement ?
thanks !
Is there any research on this or just a hypothesis ?
Is there a medical term for this condition? It feels a lot like the neck issues I’ve got, but the protocols you suggest are not easy to follow or execute, so persistent compliance seems unlikely. Have you simpler suggestions?
hi, i have apt, do you recommend to do first beginner body restorarition or apt book first?
I have left shoulder rounded & protracted scapula which pattern do I have ? Please help me out 🙏
I would have assumed, that we at Exercise #2 we go more into shoulder IR and breath into that instead of ER, for more anterior expansion. Would that also be possible?
What do you suggest for cervical spondylosis and grade 3 separation ac joint
Can this be fixed by doing pull ups, chinups, barbell rows, and other workouts for back??
dude... this is unreal!
Huh. I may have found a different strategy. When's that loose vid3o coming out?
Is it normal to sometimes have a lot more mobility on your non dominant shoulder?
I’ve been doing to breathing exercise exactly how you explain it and I do not feel anything in my side at all and no noticeable improvement. Any cues or tips?
I have mild Pectus Excavatum.. and my shoulders and neck always bother me. I actually belly breathe as a compensation
Which arm do we do the exercises with if our left shoulder is the one that is forward?
Gonna try this wit a bit of prayer lol. I've had torn rotator cuffs for 8 years now and my left shoulder to bicep connection feels like its gonna snap with any type of movement