How to Fix Shoulder Pain & Impingement (FOREVER)
ฝัง
- เผยแพร่เมื่อ 3 มิ.ย. 2020
- If you have shoulder pain when you lift weights or simply lift your arms up over your head, then you’ll want to watch this video. Here I’m going to show you how to fix shoulder pain and impingement forever by attacking the issue at the root cause and giving you the right rotator cuff exercises and progressions to do to get this to go away once and for all.
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As always, it starts with a look into the anatomy of the shoulder. First, the source of many problems when it comes to shoulder pain is the supraspinatus tendon. The supraspinatus muscle is one of the muscles of the rotator cuff. It originates on the upper surface of the scapula and feeds through a small space in the shoulder joint to attach to the upper humerus.
Given the limited room inside the joint already because of ligaments, bursa and an already tight shoulder capsule from limited shoulder mobility, the supraspinatus tendon can become pinched when the arm is lifted overhead. This is sometimes the direct cause of the inflammation that one gets and the shoulder tendonitis that one experiences that keeps them from performing upper body exercises without pain.
There is a second important cause of this pain however, that left untreated, will continue to cause a recurrence of the pain without ever getting to the bottom of the real issue. This is the fact that the supraspinatus tendon in the shoulder (as well as the biceps tendon for that matter) have an orientation that leads to them bending around the bone they attach to when the arm is moved into certain positions.
This cause a compression stress on the underside of the tendon. When this occurs, the breakdown of the tendon and resulting inflammation is being caused directly by the inability of the tendon to accommodate to the normal stresses of the joint. Sure, the joint itself becomes even more crowded and unable to safely house the tendon as additional inflammation and swelling mount up. Just doing things to strengthen the rotator cuff in this case to try and open up more room in the joint by positioning the humerus in a more biomechanically safe position isn’t enough.
Your training and rotator cuff exercises have to introduce an element of accommodating the shoulder joint to the stresses that the tendon is ill equipped to handle at this point. The way to do that is pretty simple. You need to use the right exercises, and more importantly, the right progression of exercises to push just as much as the tendon is capable of handling at this point.
We use a banded external rotation exercise and something we call a sword raise to address this.
First thing you want to do with either movement is aim to perform isometric sets. Simply hold the arm in the midrange position and aim to do so for 10 seconds for 5-10 reps. 3-5 sets is enough to get the job done. Ideally, you would save 3-5 days a week to perform this quick but effective routine.
From there, you would increase to a concentric external rotation exercise as able. Same rules apply to the number of sets and days per week that you’d be doing this. Reps could be in the 12-15 range per set.
Continue to work your way up to the stress that you are able to handle without pain.
From there you would introduce a small eccentric stress by adding a step away action. Gradually increase this stress by taking a larger step away and then finally, get to a ballistic or plyometric stress on the tendon by incorporating a small jump out. Increasingly, the tendon will accommodate to the compression stress it incurs, and needs to be able to handle, but only as your body is capable of handling it. Instead of rushing into this and risking further aggravation of symptoms. Do it at this gradual pace and you will be able to fix your shoulder pain once and for all.
For a step by step workout that incorporates corrective exercises into the overall workouts for building ripped athletic muscle, head to athleanx.com at the link below and get the A-X program best suited to your current goals.
For more videos on how to fix shoulder pain and impingement while getting the best rotator cuff exercises to do, be sure to subscribe to our channel at the link below and remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
Now that you know how to fix your shoulder pain, it's time to grow them. I'll show you how to build bigger, wider shoulders in just 14 days using a single dumbbell - th-cam.com/video/PJ_kayODqG8/w-d-xo.html
I've had left shoulder surgery already but re-tore my labrum, again, even worse than before the surgery. I'm not eager to have replacement surgery because I'm afraid i'll destroy my gains by having to sit out a few months nursing it. I will give this a try to see if it helps with the pain. Thanks for sharing all your knowledge of physical fitness day in and day out. You are, hands down, the best online personal trainer. Take care.
Just found your channel. Im going to start training after your tips how to reduce pain. I have Ehlers Danlos syndrome and havnt found anything that works to strengthen my body and reduce my pains so far
I have a shoulder impingement that I'm currently working on correcting and you're the reason I'm getting better. I noticed that my sleep patterns are terrible for this issue. I can't sleep on my back at all so I'm wondering if there is a brace I can wear while I sleep? Or is that a waste?
@@threelleproductions Did you figure anything out for this? After watching the video, I realize that the way I sleep on my side (also can't sleep on my back) is causing multiple hours per night of internal rotation. Didn't use to bother me, but now that I'm getting older my shoulders are starting to get messed up by this. Edit: however, after seeing this and doing the tests, I think I have AC joint disfunction as the last two tests were painful and the first two were fine. th-cam.com/video/am0-6R-ceEs/w-d-xo.html I wonder if internal rotation from side sleeping can lead to AC joint disfunction too?
@@svalbard01 I actually haven't. I wasn't sure if I should so I just kept doing my PT. One day I just realized that I didn't have any pain or feel it at all so didn't get a brace. I haven't returned to fully working out just in case but in the past week I started having trouble again and I really do think it's from a terrible sleep position. I think I'm just gonna go for a brace and see what happens. I'm just not sure what brace. There are sooooooo much!
This guy seriously deserve an award, like how many people with no hope for there shoulders have you helped.. THANK YOU!
the knowledge is key to everything in this world man, thats why our goverments try to make us dumber everyday
it will kill your gains
@@Gracek1135 From which country do you belong bro???
@@ratnamma4960 it actually happends on all the world we know, if u didn't notice it, that's quite sad. I'm from poland.
Shoulder impingement is fixable people
Bro thanks so much, this literally made me cry. This pain has been bothering me ever since ive been working out. I couldn't even put my arm down at times and it pinched almost all the time. I've been doing this for 2 weeks and the pain is almost completely gone. I honestly can't thank this dude enough.
totally dude. completely perfect
do you do it every day?
I been training 47 years and been watching your videos for years just like to thank you for all you're hard work helped me so manny times god bless you and Jessie
Did you do it every day
@valgorgaming9939 I don't do it every day since I like to warm up individual muscles per day. But I do do these on chest and shoulder days. Or just push days if you use a push pull split.
Jeff doesn't turn around and exit
He externally rotates
Lmao
Underrated comment
Oh
Bro, I was mad at this until i realized it was jealousy for not thinking of it myself.
LOL
Just wanted to share my own shoulder pain experience, I had been lifting heavy shoulder press dumbells for a couple years and then suddenly I had alot of pain and had to drop the weight by over 50% due to high pain, the pain wouldnt go away and lasted weeks, so I started looking for solutions, I started doing band exercises like the ones in the video, and also decreased the bench incline by 1 notch (It might of been to steep for my large frame, putting more strain on shoulder) and after doing these things, I noticed a rapid improvement over the next few weeks, and eventually the pain was completely gone, and I came back even stronger reaching new PRs, still no pain 8 months later, and I still do some bands because I believe they really help your shoulders.
Thanks for sharing your experience. Im currently in the pain cycle now for the first time. I was doing dumbell shoulder presses as well and half way in my last set I felt a weird strain feeling and immediately dropped the weight. Kinda scared me and I thought eh it's fine. It's been a week and it's really sore and painful. It's great to hear you found a solution im going to follow your lead and the examples here. Are you lifting heavy again? I know you said your pain has left with using the bands and some high incline work. I'm just curious because I was seeing some nice gains and hope to hear I will be able to continue growing. 👍 I'm glad your feeling better stay big mate!
Do you continue to do the remedial exercises? Which ones?
@@genesishandboards I literally just had the same thing happen to me- how is your shoulder now?
@@troystievater381 awh man I'm sorry to hear. I'm a lot better now the pain did go away. I used light bands for stretching and did light incline presses only during shoulder work for about a month. It was sore while doing the stretches but with persistence it got better and I'm lifting heavy again with no issues so far. I think if you do light work on shoulder days if you can tolerate it, if it's too painful I'd go see a doctor. But if your able to stretch and get some light reps in it should heal and you will be stronger 💪 good luck and be safe!
@@genesishandboards Thank you so much for this. I have the exact same thing. Currently training for hypertrophy, I"m scared that if I'd lose muscle if I can't lift heavy until the pain goes away. What do you recommend here?
Banded external rotation exercise:
3:30 Isometric
3:55 Concentric
5:15 Eccentric
6:00 Plyometric
Sword raise exercise:
6:55 Isometric
7:10 Concentric
7:38 Eccentric
7:42 Heightened eccentric
7:55 Ballistic
Thank you.
That was very kind of you sir
You are the MAN
You deserve a raise
Thank you god bless you
I love Jeff’s comment section, it’s always so positive
What i love about the comment section its full of meme comments too
Definitely, what I love about this comment sections too. 💯💯
It's been three weeks since I'm doing this exercise (the first variation) and I can notice the difference. I have more arm movement than before, the pain begins much later than before. You have no idea how much you've helped me. Thank you so, so much for your advice 🙏
P.S. Today I was able to do pain-free military push-ups for the first time in months. To put it into perspective for your readers: the pain started in March and I couldn't do push-ups anymore. It's August 31st. Thank you. Thank you. Thank you.
As of 11/15/2023: For the first time since March, I'm not thinking about my shoulder pain anymore. I'm not pain free, but I have a lot of pain-free mobility. So much so, I'm finally forgetting the pain. Again: Thank you. Thank you. Thank you. (PS. I started lifting weights. Yay.)
12/14/2023: Pain is barely there. Thank you once more. For your readers: I exercise according to this video every other day (3x week). With the pain, weight training was not possible so I just did HIIT for months, then I tried to lift weight with a lot of modifications. I've incorporated several of your exercises from other videos to my routine.
12/26/23: I'm able to swim pain-free again. Front Crawl is painless. Butterfly style is still difficult for me. Thank you so, so much.
03/16/24: One year after the pain (and lack of mobility) started I'm going to the gym, lifting weights and swimming 99% painfree with 99% mobility back. Thank you so much!!!
W
Same here my friend... Since April and the problem still remains... I have tried everything. Exercises, Shockwave and unfortunately cortisone ejections.. Today I found this video. I knew this stretches, I have done it also but no process. I will start over and.. Hope I will be better like you.
How often do you do these exercise?? Every day? Or every so often? Also did you take time off the gym to do them? Or did you carry on as you were
Thank you for updating regularly that is really cool it healed I hope for similar success although mine is not very very sore these days, the minute I do that exercise, it shows the weakness really badly
Thanks Jeff, I’ve been performing this exercise for the last 8 weeks and the improvement has helped me to go heavy on my bench again.
How many times a week are you doing these exercises?
@@philcoffman197
I’m doing this exercise (3) times per week.
this works to. free tip in this video. th-cam.com/video/SvAwlgibry8/w-d-xo.html
@Richard Turner same, been out for months, decided to purchase bands and starting my routine rn
Lmk how your healing process does Richard
Didn’t work for me, despite 8 weeks
Almost 25 years ago I was facing rotator cuff surgery as recommended by a "traditional" Orthopedic Doctor I'd been referred to. Facing the loss of pay in being unable to work during recovery I went to another, more "sports oriented," Orthopedic for a 2nd opinion that was recommended by some contacts I had in professional baseball. He told me, yeah you can do surgery, or you can try this exercise routine that is very close to what you describe in this video. That is the option I chose and I never looked back. This is great information and the fact that at 64 I can work my shoulders without the pain I dealt with at 40 is proof that these activities can be an opition for some! Thanks!
Did these really helped u? Im damn 21 years old i was doing for 1.5 year bodybuilding untill i started to hurt. My left shoulder hurt even before i began. But my right started to hurt 3 months ago. I did computed tomography and i was diagnosed with tenonditis and a small rupture of the tendon. I really don't know from where it came from. I was putting so much effort into doing them correctly. Im starting physiotherapy and the doc said of this won't help me i will do surgery. Im don't even know when i will be ready to lift again. If u have any advice it would be so appreciated
pineapple lover aw, that’s really horrible, I think you need to focus on strengthening your serratus muscle as well, it’s also a key to long term shoulder health. Hang in there brother
@@philipisaiah8260 My physiotherapist gave me some exercises pretty similar to what jeff does. Im on day 3 today. He also said me i will not be able to put many kg in bench press and the same for every big area of muscle. I dont know yet when i will be able to start again. I suppose when my pain goes away. Im 2.5 months out now. I just hope i will be able yo do anything without pain
Hope you feel better, this worked for me...
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@@stefanosa5050 how are u doing man? I'm starting my healing journey as well.
I've seen comments like "Jeff is reading my mind" for years, but seriously. I've been researching this subject for the past two days. What the hell, Jeff? Where's the camera?!
Same here!
Yeah he always seems to know...
Kinda like Santa Claus
Dude! SAME!!! The timing of this video couldn't be better. Already busted out a set for my left shoulder that's been troubling me for the past 2 days.
Bruh ngI I actually have shoulder pain 😂😂😂
This worked incredibly well for my shoulder. I’m closing in on 60 years of age and I thought my bench pressing days might be over due to shoulder pain but this got me back on the bench. Thanks
Great to hear how long did it take for you?
bench pressing is more dangerous than people think long term... Just swap to a safer exercise it's not worth it
@@N00bzDown what do you do instead? I’ve been doing ring push ups but I’m wondering what the best safer alternative might be
More dumbel presses and less barbel press @@darknova3591
5 years ago, I had complete tears in the Rotator cuffs , in both shoulders, that had to be replaced. Let me tell you, when that happens , YOU are ALL done. You can't lift anything, you can' work, you can't play, you can't do anything because you can't even lift your arms up by itself, at all and wiht ALOT of pain.
You are spot on about the rehab. ONE thing you always say (and I wished you'd emphasize it MUCH more.) that is the MOST important thing, to avoid shoulder pain ( and I don't know why NO one taught that, growing up )- ANY time you lift your arms above your shoulders. FIRMLY SQUEEZE your shoulder blades together, or you are impinging your shoulders. The two surgeons that repaired my shoulders said the shoulders are the most unstable joints in the body , as there is NO bone structure or support. Tendons are the ONLY thing keeping the ball at the top of your arm in that shoulder socket and allows you to swing your arms, throw a ball, swim, work overhead, reach up and fix your shirt collar , comb you hair, etc. They said to imagine that the tendons in there are VERY tight rubber bands attached to your muscles( like the biceps) on one end and attached to the bones in the shoulders and shoulder blades, and the bones there are like rasps and every time you move you arm , if you don't open those shoulders up, by rotating your arms outward , like Jeff shows, AND squeeze your shoulder blades together, you are grating those very tight rubber bands against those rasps and it's NOT a matter of IF, it's a matter of when , they are going to be torn apart. FYI complete tears means that the tendons are torn and/or cut in half.
Thank you for this info, I’m so sorry for what you went through!
04:00 by simply doing this exercise everyday I am impingement free for 8 months now. Remember to have the scapula retracted while doing it.
Before I had pain and severe pain every couple months.
So you keep your shoulder blades back and down?
Eclipse yes
@@ZacNotZachary exactly. This way you can do it even with pain, making it go away
@bowmanpwner that's a good idea
How can there be over 200 dislikes on this material? What he just gave us is hundreds of dollars, plus transportation aggravation, to any doctor. Yes, he makes money from this channel and his programs. But is he not the most sincere and direct platform out here??
I had shoulder injury and stopped working out for 7 years. Thanks to your videos I started weight lifting again with better technique and I can say I'm pain free 95% if the time!
What happened exactly?
How are you going now
I started lifting about 3 1/2 months ago. I didn’t know what the hell I was doing and I ended up busting both of my shoulders … they would click constantly and I started to lost hope and stopped going to the gym for a couple weeks. But then I found Jeff’s channel and I’ve been soaking in all this information. It’s been about a month since my injury and my pain is almost subsided, I have a better idea of what im doing at the gym, and I have hope after being really depressed about the injury. Thank you so much
Anyone else get a shoulder pop feeling when you raise that arm upwards in front of you? What's going on there?
Thats my problem too. Sorry, no answer though...
Following him for 8 years, this guy always helped me in recovering from my injuries. There is always a video posted for every injury I had gone through. Keep up the good work.
"following him for 8 year" blah blah blah yeah shutup, ur account was created 6 years ago, now don't use the generic "i had another account before this" and also u literally have one comment in this channel and that is this one, kind of suspicious right? or let me guess ur reply "i don't usually like to comment on videos but i felt like i had to on this one cause it's so good" just go get a life dude.
@@Tiddibearr what a small petty man you are.. but wait!!.....why am i even wasting my time repling to you??
@@Tiddibearr even I was checking that 😹😹
@@Tiddibearr disgraceful kid.
How did you get injury?
I was literally dying from shoulder pain and right when I was massaging it, and I got the notification for this video...
😱😱😱
You were not literally dying. Stop.
I've been following Jeff since he launched AX-1 during my undergrad (The 90-degree walkout of the GH is introduced in that program). A master's degree in Kinesiology and now 1st semester in as a DPT student, love his videos even more! Thank you Jeff!! - You've been my inspiration for my education journey in movement science.
Literally my bone was grinding against each other and I watched this and I did it for at least 10 minutes. Best relief of my life thank you so much.
Over time I had both AC joints cut and rotator cuff sewn, I learned the hard way the importance of what you are saying here.
how old are you? im curious because im 22 and i dont wanna make the same mistake
THANK YOU!!!
I have this shoulder pain for about a couple of years I got when I trained Boxing, exactly as you described...I immediately tried the moves you showed, albeit without the rubber band and it eased the pains in my right shoulder IMMEDIATELY! Although I know I need to this more and in a proper setup to fully heal my shoulders. I can't thank you enough!
Now I can train and spar again without worrying about my injury so much. Thank you again!
How u feel now? The exercixe does not work for me, i have also a impingement
@@ernestberlot8289 it took a while to be fully recovered, but the main thing is that it worked! This pain been with me literally for more than a year! It really messed up my sleep...I often wake up many times in the night, because I was sleeping on the injured shoulder side...!
I hope you get well soon too man!
Bro my right shoulder has been hurting now too for awhile.. it started hurting while I was shooting a basketball, but i kept shooting because its annoying and I just wanna ignore it.. anyway, pain started easing up over the days but I re aggravated again trying to do some monkey bars... now it hurts to even throw a back hand jab at half force smh ☹☹
@@ricoF71 hey bro, I hope you see this, I'm a kickboxer and I've been dealing with this for about 2 months now, while doing these corrective exercises in the video were you still boxing and sparring? I really want this pain to go. Cheers mate.
Ogv
My physiotherapist gave me most of these exercises and I saw great improvement in the course of about 4 months. But I still felt like something was missing. I could hit the gym just fine, but there were a few exercises that still gave me a pinch. The past 2 months I have been doing face pulls every time I hit the gym no matter what kind of day of the week it is. At the beginning the pinch was there throughout the whole set, but as I got stronger, I would only feel a little sting for the first few reps, and after that I would get a nice warm feeling. Then I would go home and I could raise my arm normally, even surprising myself in many cases when I was expecting pain. Lately, the sting is almost completely gone and I have raised my facepull lifts greatly and I'm feeling great again!
when you did face pulls did you feel bones in the collar bone and shoulder rubbing because that’s happening for me
@@raboon282 no, not at all. have that checked out by a doctor to be sure!
Hello friend , how manany times per week did you do this bands exercises? Thanks
I started training to gain muscle like a year ago and I reach a point in my training where I felt confident in my flat bench and incline bench press. Last week I started to feel this pain in my shoulder and I thought I would never be able to train as hard as I could before. Thank you so much for this tip! It’s help me a lot.
Incline anything fucks you up
I literally just worked out and have this. How is he always reading my mind?
Exactly my thoughts when I received the notification.
He's just the one to fix a extremely common problem
LOA
Saamee
Same but i had it for a long time :(
I love you, Jeff. Man, I swear I do.
I was with this pain since february. No improvement even stopping my activity with the exercise. A sonography did not show any injury, and I started to think I was turning crazy.
Well, I started this Jeff stuff last month and I'm really amazed with my progress. I'm not healed completely, but definitely I feel better.
So, people... it works.
Thank you, Jeff.
I am starting these tomorrow, I am determined to heal this injury
How is it right now
Yeah, every time I feel motivated and start going to the gym I get that fricking shoulder injury (always the right shoulder) and I give up.
How's it feeling now?
THANK YOU! I’m a Sonographer (Ultrasound Tech) and my dominant shoulder has been on fire lately. I’m unsung these movements and have noticed a tremendous improvement ❤
Been having pain in my AC joint for the past 4 months and it never seems like it's never gonna go away. Just started doing these exercises and I can immediately feel the relief. You're the man Jeff!
four months? dang, I haven't even really had "pain" as much as occasional prolonged pins and needles sensation and only for like three weeks. I guess I'll hold off on complaining until I get to that point.
I hope your injury got better tho
@@Prodmullefc Nah man 4 months is a while, you should go to a doctor if you are trying things for three weeks and it's not working
Yeah..cool story, bro.
bro same
It has been 8 months for me
Jeff fixed my back pain. So Jeff will absolutely fix my shoulder pain.
Same here
Did he?
yeah,,,been on rehab for almost 6weeks. this helps a lot. now i'm slowly and carefully building up my routine again. thanks
An orthopedist x-rayed my shoulder and couldn't find any calcification or injury.
So he recommended the exercise from your video. Unfortunately, I look relatively athletic, so doctors never really show you the exercise because they think you already know it.
So I did the exercise like that and the next day I had the worst shoulder pain and now I couldn't lie on my side for weeks.
Now I have a few days let me hang, which has already taken some pressure and pain from the shoulder.
It's really hard to find an orthopedic surgeon who really has a clue about the subject, even though that's really their area of expertise and
I am so going to work on this because I love my body building exercises and the darn shoulder pain is stopping me.
Same😔
Same man, I’m considering a Physical Therapist or an Orthopedic doctor to see if it’s actually torn. But they’ll honestly just recommend to stop lifting and do those exercises. So I’m gonna take a 3 day break so minimal gains are lost and do those exercises everyday to see how I feel. Been having to take painkillers the last 2 nights because I’m being waken up from my sleep from the pain
@@Dhooly Hi how is it going so far any progress with pain? I stopped training weeks ago due to pain in shoulder/neck/back and just recently started a recovery plan with a phisio but is not helping much. I suppose i have an impingement in the supra but I will have to wait 8 days to see a doctor and ver a scanner I suppose… No exercises are helping me so far and I started a week ago now with them
@@Dhooly u good now
@@Dhooly how you feel now ??
Dude, I took two years off and gained 50lbs. After getting back into the gym in June, my shoulder joints have been almost frozen. Putting on a jacket is extremely tough.
I’m going to implement these exercises tomorrow!!!
let me know how it works out for you man, I've been struggling with pain in my shoulders and arms for over two years now..
bro cmon tell us the results
Billy it’s been a year. Do you still put on your jacket like a girl or now a man!?
Is this the same problem that causes my shoulder to "pop" when i do side lateral raises(without internal rotation) a bit before raising the arm to being paralel to the ground?
I have this too, I believe so
Popping is probably scar tissue, potentially from a previous impingement injury. I have it too!
@@DarthNoshitam i see. I never really got injured to my knowledge or at least i've never experienced any problem, but i'm no expert so i don't know.
@@lorenzolama6436 I believe its the tendon of the long head of the biceps, so before doing lateral raises, make sure to properly warm up the tendon by doing very light lateral raises, going all the way up
If it’s popping every rep that’s not good and you probably need to work on form warmup and shoulder stability
Ive had some serious shoulder pain in my right shoulder and the first time trying this exercise mad it very apparent as to why. Thanks jeff! Love your videos
I had such an impingement (felt like sciata nerve pain but in the shoulder) that I could not even do a single bench press with an empty bar. After finallly seeing a physiotherapist ($)
she gave me the exact same exercises as shown. The rubber bands were very light (I thought it was a joke) but gradually worked up to heavier bands.
I had quit training for 5 months but did these exercises, especialy the sabre/ lawnmower pulls. After awhile, I returned to regular lifting again (gradually)
and it has been over 1 1/2 year. I still incorporate the above exercise at least 1x week.
Conclusion- The strength had returned and it's unbelievable. Previously the Doctor was suggesting surgery which I am not a fan of getting without trying exercise
or physio. firsthand. Jeff, you're the best for sharing this nugget of information ( eh, Jesse?)
WOW I’m actually just researching how to fix my shoulder pain when this notification popped up.
OMG me too !!!
I have shoulder pain because I was trying to prevent other people from having shoulder pain by throwing away their TVs. Jk, nobody near me watches it. but I bet the ᴛᴠ ʙᴜʟʟsʜɪᴛ is a major contributor to it.
After following this video, never had any shoulder pain even once. This guy's the goat
how long did you do it for and how long did you had your shoulder issue for? which ones did you do
@@JFearH_Ehhy i started with the basic one.. hold for 15secs each hand for 3-4sets.. now i can do a more further pull if that makes sense.. and i have little to no shoulder pain since doing this exercies
God not a goat my friend
@@puritylake6115 goat - greatest of all time 😉
Jeff, thank you for this demonstration. I began experiencing shoulder pain about 10 days ago. I plan to begin work with the bands today. You are providing the fitness world with great assistance!
Best,
John Lombardi, Maryland
I've been struggling my shoulder for roughly two years. I've finally started to address the problem. I have made some progress but I was still in pain. Just tried the Sword exercise for the first time and can't believe the difference it has made. Clearly a long way to go but thanks Jeff.
Bob 🇬🇧
Any progress updates?
@@billybob-xy5pt Continuing to make progress but I think it will be a long term job.
@@bobm2368 ah, I'm in a similar situation, I'm a fighter, so whenever I hit the bag for the past 2 years I've always gotten on and off "discomfort" but now I can start to feel it's getting a bit worse (probably shouldn't have left it this long lol)
Well, wishing us both a speedy recovery!
@@fettuccine3316 bro he said it will be a long term job
Put some videos if possible. Sword exercises?
I m suffering from shoulder impingement now and I feel really down ...but it motivates me to give 1000% during my workout when I will recover
Me too buddy
Make sure you do the following as well:
1-The Kirsch method (it is proven to heal impingement)
2-strengthen the (ext rotator cuff, rear deltoid, lower and middle trapezius)
3- control scapula exercises
4- good sleep /diet
Hope we heal fast 💪🏼
I've had pain in my left shoulder for a couple of years now. Feels like it will never go away. Gunna try this
Me too. My left shoulder hurts since march 2018. I don't know what to do anymore I've tried everyhthing. I think I'm gonna see the doctor.
pls update. Benn having this issue for over a year and would really like to find out what to do
@@Flowcast "Since march 2018" 'I think I'm gonna see the doctor"
Wtf bro ? You waited 2 years ? Why ?
Been having shoulders pain for almost 6 years. Tried every kind of doctor, nothing changed. Its not in the front or side of the shoulder, its in the back. Therefore I dont Think it is supraspinatus. It has ruined me mentally for too long, but no doctor seems to be able to help...
Everyone with shoulder problems should try wall slides if they havent
Thank you so much I've done this and it has stopped my intense shoulder pain in just one session. It hurt so bad I could not lift my arm with no weight without pain. Now I can move it with no pain at all. You are magnificent Sir!
Jeff, I found this video about about a month ago. I have had shoulder issues for about a year plus. I went to PT and that helped 80%. But I still didn't have 100% range of motion. They just said it's likely arthritis after the injury and it's old age. But I found this video and bought the bands. I literally have 100% range of motion now. You made it also 100% clear as to what is going on. Thanks so much for this. Your video really helped me and it's inspiring to see this helped a lot of other people. Keep it up my friend. You are making a difference. Thanks, Robert
I was diagnosed with a shoulder impingement 6 months ago and all my doctor did was give me stretching and a shot. I’ve been in pain for six months waking up in pain. I’m starting these exercises today!
Did that work?
progress?
Wtf are you asking for progress 3-4 days after he posted lol.
It takes time, months on end to see any result on impingement
This is the first time I ever experienced this kind of pain, and your video offered instant relief.. can’t thank you enough.
I rarely leave comments because, just like now, no one cares what I think. In this case I want to say God bless you for this video. I struggled for over a year with a bad shoulder that prevented me from working out in any meaningful way. After watching your video tho, and adjusting my grip, I’m back working out almost pain free. I hope you know the information you provide people really does improve the quality of many people’s lives. Thank you again my friend.
I actually don’t know what I would have done without you over the last 4years, I always come back to you for any advice on safe exercise and strength .Shoulders being a big one for me as I dance and play bowls and work, my mobility , that I always took for granted is now, at 65 something I need to work on to keep my strength THANKYOU
I've had Impingement surgery. It hurts like a mother fluffer! So if I were you, I'd do anything you can to avoid it.
thats all i need to know. not trying to go under the knife.
why didn't they put you to sleep?
Why does he shows the "arm" at a horizontal bar?
An arm is vertically going DOWN from the shoulder
Why you show it on a horizontal bar making this liel rocket science?
He really just confuses me with this video i know now less them before
Same here the grinding on my collar bone I have never had so much pain after surgery Ever in my life
Perfect timing. Got this from hand stands!
Same
Failed a handstand and slammed the shoulder down
Bioneer wants to know your location
Literally 2 days ago. Been scrambling for help
Perfect timing too, but got this from overhead dumbell press :( I don't know what I'm doing
Wow So Thankful for You!
I'm 60 years old & had a rotator cuff injury several years ago at my work place lifting a wheelchair into the back of a car. The my therapist was too over loaded with patients to give me proper attention. So I learned to live with the on & off pain & limitations.
Recently I have been been challenging myself to get into shape & do Planks. Yesterday I reached 4 minutes and 31 seconds. But because of the stress on my rotator cuff, I spent the night in pain.
But then I found you!! I did 2 sets of your exercises and by the end of the 2nd set my shoulder was free of pain! I'm so Thankful for you Sir!
I train with weights and swim, but only two to three times a week. Been having shoulder pain for two months already, and I tried many things and exercises, I didn't even know exactly which part of my shoulder was in pain, as I have felt like four different types of sensations. Hanging from a bar helped but I didn't improve too much.
Once I figured out it was the infraspinatus tendon, this video helped me a lot. Felt improvement immediately ( span of three days). Still in some discomfort (a lot less pain) and still waiting for the medical appointment, but now I can finally lift my daughter with both arms, and that is priceless. Thank you.
Thank you so much jeff! I really needed this video bc I started benching really young, maybe 13. And when I started working out, I had no type of knowledge on how to train and how to do it safely. Because of that I would constantly over train my upper body trying to bench anywhere from 4-6 times a week. Although I did gain a pretty good amount of muscle on my chest and triceps from it, when I moved to benching wY heavier weight, I let my ego get the best if me and constantly try to max out and improve on how much weight I can bench because benching was my bread and butter in my workouts. Eventually my left shoulder would start to ache badly and I thought it was just soreness or whatever until a few weeks passed and I notice the pain would just get worse over time and it got to the point where, anytime I did almost any physical activity with my left hand, my shoulder would freaking kill me and I hated it so much I actually decided to stop working out for little a while because when I went to go get it checked out they said it was only muscle inflammation in the shoulder that was causing the pain and discomfort so they recommended I took a 3 week break from working out which really sucked and that short while turned to a really long while and eventually I just felt discouraged to work out because of the injuries and pain. But once i started losing most of my gains that I had worked hard for since 13, I started feeling bad about myself and began missing gym life and i really wanted to get back into working out and continue to improve on my strength and size without jeopardizing my health. So since I've started training again, i focus say more on making sure my form is good and I dont try to overdo it with the weight anymore
When I was a teenager, I broke my collar bone. I never got it repositioned and never did physical training after it healed. I had my arm at my side for 4 months without a sling. My left shoulder is always in pain and I'm always stretching of relief. It never occurred to me to strengthen the joint muscles in the area because I didn't use them for months, not necessarily that I had shoulder injury. My left side always felt like it couldn't lift as much as my right side. I always thought it was because my left side was damaged. I'm going to try this exercise and a few others I saw on your channel. And hopefully, I can get some strength back into my left shoulder so I can continue to train and build more muscle. Especially for someone like me who cannot afford health insurance or someone like you to train my shoulder, I really appreciate the time you put into these videos and explaining everything with such detail. I'll look through your channel, but maybe you can do a series on muscle building after huge bone or muscle injuries, and the science behind recovery and getting back into the GYM.
I've broken collar bone. Hand. Knuckles and dislocated a shoulder. Also put my hand/arm through a window. About 60 stitches on that one. Only advice I would give is take it slow and learn good form. Saves time down the road. Took me about 1yr maybe 18 months to get my grip strength back from the hand and again from arm in the window. Even to this day I'm right handed (damaged arm and hand) but left is just stronger.
Just don't rush it.
@@southyjd Thanks. I ride BMX, but I try and stay away from the tricks these days. Usually I don't have pain when I ride because, I think, my arm is resting more inside the rotator cuff because you're forward on the bars. Unlike weight lifting where weights are pulling on my arms. I have home weights, 1 inch bar type, and I have good stability and power. In high school, I weight trained a ton, could bench 205, squat, etc. I also was on a dance team and we trained partially in ballet. I had my BMX injury, breaking my collar bone, in high school and stopped everything. Which is why I'm so irritated by the whole thing. I didn't have anyone to tell me about physical therapy, like "duh". I thought It would heal right up, and then I can get right back to it. Over time, I couldn't lift heavy and pain grew. I'm trying these out because what the hell, pain is already there and i'm 30. I'm tired of this pain. I won't try and rush it.
Hey Jeff, Thanks for explaining what is going on with my shoulders. I have dealt with this issue for years and I didn't know what to do. Now I understand and can fix it! Great stuff!!
Thanks Jeff! Your videos are the best out there you explain exactly why we stretch or work out the muscles /tendons. As a 46 year old who has been working out most my life and with the aches of aging, your videos help keep me young! Thank you Jeff!!
Jeff is brilliant! He's not just giving simple advice on stretching. He's at a much higher level, going into the anatomy and the arrangement of the underlying ligaments. It's like medical school, but in a gym. Never ceases to amaze me how much thought he's put into understanding every little ache & pain.
I faced 5 problems and struggled but this guy has uploaded all of them ! This is an angel send by god
I had gotten to the point of not being able to lift my arms anywhere close to straight up and down. Couldnt do overhead press or even hang from a bar. I watched and followed the advice, from this video, and was back to overhead pressing and doing pullups within a month. Jeff gives solid advice and his channel is the most helpful on You Tube.
Ty for posting this! My left arm.. I feel like I can't move it hardly at all! 🥲 I can't raise it up or out.. can't rly get too far across even! 😭💔 Your post here has given me hope that this will work! I appreciate it! 🫂💕
@@carolstewart1704did it work ?
I have treated my pain 6 years ago watching him. N came back again after i m having pain thnx athlean
Sleeping. I rotated my shoulder forward while sleeping. I literally injured myself sleeping. I could have swore that it happened while sleeping. Now I understand what happened. I impinge my shoulder while sleeping.
Same thing happened to me from 6 months i am still struggling
Facts bro me too i once woke up with this sh1th 😂
Happened to me 2 months ago and it's only slightly getting better. I woke up with my arm frozen above my head bent. About 20seconds later I realised crap so I pulled it down with force and the pain stopped. But now I've got an inpingemnt in my bursa.. that happened in my left shoulder and some nights it feels like my right shoulder is gonna go
@@sarbzero3087 same happened to me I did my physiotherapy and months later it still not 100% recovered
@@jadsafa8332 I also did PT for 2 months. Didn't really help. Only slightly it helped. But started these exercises recently and it helps during the day but the next day the pains back again.. annoying as fk
Thank you so much! I'm dealing with this pain in the exact spot. It hinders and is very frustrating! This pain has made me stop working out in the past. It's good to know there's a light at the end of the tunnel. Keep up the excellent videos! Cheers!
Hello I just watched your video, use to sleep on my left side for years as well as heavy lifting. Last 4 weeks left side shoulder pain last 2 weeks got worse last week can’t lift. I went from heaving lifting hammer shoulder presses 3 plates per side sets of 12-15 to literally almost nothing. I threw on 1 plate (left side) and could only press it 8 times then down to 5 and then 3. I’m going shortly with my wife to buy some bands and start tomorrow with these exercises. I will keep you informed of my personal progress. This next year my goal going on 42 years young is to finally start training to be healthy (aside from this injury for the most part strong heavy lifter but over weight and shitty cardio time to get healthy this year) Thank you 🙏🏽
Been having shoulder issues for a while now and the rotator cuff exercises I was doing weren’t quite fixing issue. Got instant relief after doing these variations - cheers Jeff
I'd been scouring videos to see what Jeff had done on this subject and I was still getting some pain. THIS is exactly what I needed. Thanks so much, Jeff!!!
these work like magic actually if you incorporate them into your warmup! when I do that exercise before training it seriously minimizes the risk of developing that nasty shoulder pain through. But sometimes I don't have access to such a machine to warm up (in other sports than weightlifting) and I still EASILY get shoulder pain if i am not careful.
You can fit a band inside of your pocket… you can literally take one anywhere with you not having one is no excuse
Jeff, i had shoulder pains for 3 weeks. 600mg Tylenol or ibuprofen or Aleve everyday for a week. Then 300mg everyday for 2 more weeks. Driving and sitting at computer hurt the worst. I did these 2 exercises and 3 days later, 95% of the pain is gone. You are a life saver.
Jeff - I can't thank you enough for the thorough "on-point" instruction/explanation of why we have shoulder impingments!
I've been following your recommendations to fix the issue and I feel like a new man! Thank you so much! Keep up the great work - and thank you so much for sharing your knowledge.
props to the guy who gave his skeleton so that jeff can remove our shoulder pain. (FOREVER)
This really works for me, have struggled with shoulder pain for the last month, followed the exercises and seeing big improvement. Cheers Jeff
I just want to say thank you for your videos. I'm an OT student. I have used your videos to get through anatomy, kinesiology, and now I use them to help plan my interventions as part of my homework. I also use your videos in daily workouts at the gym. SUPER HELPFUL! Thanks.
I watched a lot of videos and learned some stretches that helped a little, but I was still dealing with daily pain. But after what I learned in THIS video, the pain is GONE. Thank you!!!
it's really incredible exercise for shoulders pain
Thanks bro 👍
It's like you're connected to the TH-cam algorithm. I just started searching for solutions to my left shoulder pain the other day.
Hey there, thank you so much for the information!! I was not doing bench press because my shoulder hurt. After changing my grip/position I was able to perform the exercise. I really appreciate it. Once I stop working out for a short period of time, I find myself not working out at all. I was able to keep working out with your solution. Thanks again!!
I'll be starting this exercise program soon. I destroyed my shoulders by doing chin-ups with added weights everyday till failure without rest for 5 days in a row. Injury was 9 mo ago. I have MRI scan this week. Anterior shoulder pain is unbearable at this point. Will keep updating this comment as time progresses.
The cameraman is now Jeff’s kids. Yes both of them are doing it to provide stability from the bottom up
😛no one noticed, I guess
😂😂😂😂😂
Jeff, Thank you so much for that video. I was making gains and feeling incredible but then I got impingement. My shoulder is getting better with facepulls and the first excercise you showed but the progression is something that I was really concerned about. You're the best! Thank you so much. You've improved my life with your work!
Hey do you still work out and do you still do these? How's your shoulder?
I had surgery on both shoulders for this twelve years ago. Now the pain is back. I’m going to start these exercises tonight. There are times I can barely move my right arm because the pain is so bad. I pray this helps.
Hey Harry, has it helped? Praying for you man
I'm 61 yrs old and I have found in nearly all cases of muscles 'issues' the cause is lack of work on opposing muscle groups. This is especially true in chest vs back work.
This, together with face pulls, really helped my shoulder pain....thank you so much !
My god, I wish I knew about these exercises years ago!
Thanks, Jeff! I've been having issues with my left shoulder. Took 3 weeks off training anything shoulder related. Going to work this into my shoulder routine.
Did this end up working?
Found this in February, am pain-free today. Still got impingement issues, but I wake up in the morning feeling good.
THANK YOU
"Man, my shoulder is KILLING me today"
*Goes to TH-cam and sees this video posted 20 minutes ago*
"What the.... how.... does he know?"
*Looks over shoulder for Jeff watching from the shadows*
“Jeff?..........Is that you?”
*Jeff jumps out the window*
Same here
Same here😂😂
Honestly though
He's Jeff, he always knows
Let’s be honest, Jeff didn’t “read our minds”... we just have shoulder pain everyday and think about it everyday
.
Maybe you can search what people are looking for and then make a video on it, i think you can
Just Doin Florida my shit been tweaking lately bad worse than ever
zipy.postaffiliatepro.com/scripts/e9gqgchfmm?a_aid=shalev2712&desturl=https%3A%2F%2Fwww.ebay.com%2Fitm%2FGym-Workout-Best-Weight-Lifting-Body-Building-Fitness-Training-Gloves-with-Strap%2F253753788365%3F_trkparms%3Dispr%253D1%26hash%3Ditem3b14e787cd%3Am%3AmK7Au0V81uKcrZEa-bW0q8Q%26enc%3DAQAEAAACcIQvEcHUrT7nmUC3yY5qbPyaBN1nJEDYW8MyypsJPgXK3AqiNsU0sSphPu4g6Qid35dSo1JI2B3hLOeXAOQA9p0kG5qGfu%252FI5UMzwOHl7N5Ml2JKxDNLgzMUqWSz5lmWVbeR3T24DjZkpEIp8apt5TXTzhYGSLLflqENCh5HodcBTHDw75NQBge%252F40pk1GmCrzI%252FRzT2dARXNmTEa7w5aJwbMKRo5T%252BT5yVth5GnP24%252F%252Bfj1OInA70X%252BKQp8pPTg6QWvdjNKEdaY8oqGDZAPJvHBl%252BA8%252BJFOeSW3CvQn7%252BOwhlkizyErXXeu4l8WYOiPmoPitSHFrIhYEwC6MOLOPjZxjPlP3JKfpfXx2wAmhkK8LdimvT%252BqE%252FzeZ7nSqI0%252BmaAXRHTDlcf%252B0L%252BwqN4VfJSkIrQ4uK%252BWrNek%252BuKC48JJhAmxsAnokt4kGDeNq5yz9xNmIObkiSLOx8t9st3TREQNFd%252BESiU4oFrd1t7IxI9RjfWfho5Bi73hWKaAQTEvk8cpGfj9x878tjx1gBKYcHuvQ3NVQJ%252F3lQgTYmcFqGM4s7zzoqQ5Nns1hxtoqmr4Ttp96vXKfW%252B0nf%252Bw71aVzu77J8W5d75SEUvfTN5duDO0v%252BXu0CELr3CyLAWB0jy07DbHueyKWaH04cYELD26UnYFE3QDXqRjEcew1My53bH4Z6zlKn30RpA03gutT19b462V2%252BACWUkJCPafSpSq4HMcnVLX0igwzs9o4DVdge4rl3f7QMvC%252FjDkh4mytvPAwgby4349W%252BDlzhxbMh1vYJ0liDo728M4s3AXW54pxJYo3rPBiCSM2ABrJckciyJ0SA%253D%253D%26checksum%3D2537537883653e97430df0b64245944b1eaaa84a25e4
@@jeremyshiner7341, good point! Trending searches
Man, a week of doing this and my shoulder is noticeably less painful. You are absolutely a BMF.
Jeff, I want to thank you for providing this self treatment routine for shoulder pain. Not just exercise is provided, but effective knowledge passed down. 💪🏻
*I don't have shoulder pain but I'm still gonna do this*
You have successfully signed yourself up for avoiding said shoulder pain. Great job!
Great video Jeff. I've been dealing with alot of shoulder pain due to various things, improper lifting techniques and age. I probably have a partial tear but I'm still working out just working around pain. I'm definitely going to do these exercises so thank you.
How is coming along? I'm about to add this to my routine.
@Skeletor hey. Well right after I posted that I got covid and didn't work out for a week lol. And have gotten lazy the past 2 weeks. But I will get back with it this weekend.
@@chuck8925 hows it going?
Thanks, I got the same problem. It’s annoying after a good workout, then pain for a a day or so, then it repeat.
Same here but I also had a torn Labrum.
Impressive. I've been dealing with impingement for months now, and have been doing various stretches, as well as face pulls, and while it's improved, it hasn't "cured" the impingement. Well I just spent about 5-10 minutes doing these exercises for the first time, and what do you know, I can raise my arm above my head and back down without anything getting impinged. Pretty damn surprising, especially since I've only done it once so far.
Big thanks on treating tennis elbow! Can't wait to get rid of the left shoulder enpingment. Hats off to you!
Literally the best TH-camr that does health stuff.
Pure physical therapy context, love it.
Senior citizen here. Never had a more severe pain aside from childbirth. I will be trying these as soon as I can get a stretchy band. Thank you so much 😊
disc golf a lot and all of a sudden left shoulder pain even when pulling up pants. These exercises look great. Your explanation was well done. Thanks ahead of time.
Amazing how whenever I have some issue Jeff tells me what to do. After 1 session it feels better already. Thanks Jeff ! :D
I don't know how much money he earns , but he deserves more
Great video, thanks! I shall definitely be adding these to my patients' programs at my physio clinic.
i'm revisiting this video years later (in shoulder and neck pain after a long restaurant shift), because i remember your guidance as spot on. You approach things from a PT point of view, which is so helpful. thank you! I have exercises to try out tomorrow.