The Overhead Shoulder Pain Solution (GONE IN 4 STEPS!!)
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- เผยแพร่เมื่อ 16 มิ.ย. 2024
- If you get pain with overhead shoulder presses or any exercises where you have to lift your arms up over your head, then this video is for you. I’m going to show you 4 simple steps to fixing the pain you get in your shoulders during lifting once and for all. It doesn’t matter if you feel a pinch, a grinding, or even a cracking when you lift your arms up, this four step approach is going to help you get the job done.
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The key to the success of this progression is that it follows a very specific sequence and it addresses the 4 key areas that often contribute most to the problem. These are the rounding of your shoulders and the postural causes of that, the activity or lack of in the rotator cuff muscles, the flexibilty of the lats as well as the mobility of the thoracic spine into extension. All of these must be in place in order to free up the shoudler during overhead movements and help to get rid of the pain that you are feeling in one or both when doing so.
First you must start with the postural issues contributing to your problem. We want to get rid of those rounded shoulders. It is not as simple as simply “standing up straight” since you likely would be able to do that more readily if you weren’t being pulled down into that position from your existing muscle tightnesses. I put together a video specifically addressing this that I want you to watch along with this one to make sure you get this first step right. You can find the link to that right here…
How to Fix Rounded Shoulders:
• How to Fix Rounded Sho...
Next you have to ensure that you have not only adequate strength of the rotator cuff muscles that pull your shoulder into external rotation but also that you have the mobility of the shoulder to get into external rotation in the first place. Many will do their rotator cuff exercises without really having the mobility into ER that is needed to get your arm there. That said, with the one drill I show you here, you can easily work on increasing the external shoulder rotation mobility that you are going to need to start moving in the direction of pain free shoulder movement.
From here, you want to make sure you attack the lat. The lats are often thought of as a “back” muscle but they are almost more importantly a shoulder muscle. This is because one of the key attachment points of the lats is the back of the upper arm. Given the fact that this muscle also travels down and attaches to the spine in both the mid back and lower back as well as the pelvis and the iliac crest via fascia, you quickly see that in order to get your arms fully overhead without issue you need to have great flexibility in the lats. The tissue length and quality both need to be addressed and they can be with this one band and foam roller combo. Be sure to work on the muscle both from the side and straight on as shown.
Finally, at this point (and only at this point) should you try and restore your thoracic extension. You can do so however without compromising any of the work you have already done. By doing the movement I show you in step four, you will be able to keep the rotator cuff active, increase the stretch on the lats and get into spinal thoracic extension at the same time. It’s not complicated, you just have to be consistent to be sure you get rid of this pain once and for all.
If you find this to be helpful, be sure to leave a comment and let me know. I love to hear from those who use our programs and suggestions to not just get rid of long standing joint pain but more importantly start getting back to feeling like they did years ago when they didn’t have these pains and start making all new gains in the gym because of it. You can find our complete workout programs over at athleanx.com and start turning back the hands of time today.
If you want more videos on how to fix a bad shoulder and how to get rid of back pain and a forward head, be sure you subscribe to our channel on youtube at / jdcav24 - แนวปฏิบัติและการใช้ชีวิต
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Hello ciuld you please do a video dedicated to the Supraspanatus and Infrapanatus tendons please, especially the Supraspanatus tendon please
Could you make a video for people that are very tall and we have to hunch over a lot, I'm 6'6" and I've had rounded shoulders for my whole life, I've been trying to find this but on my right side in my mid back just under my shoulder blade it's painful and I have a hard time knowing if that's the rotator cuff or something else
PLLEAASEEEE DO SOME GOOD AND BAD EXERCISES FOR PINCHED NERVES 😢😢
Jeff im not sure if you will actually get to read this but i really have to thankyou,,, your vids on fixing shoulders has changed a life long problem ive had with my rotator cuffs. I cannot thank you enough.
Jeff, I feel like I'm not able to do the fixes you've suggested, I may need something for my advanced upper back issue, but I'm trying to follow your instructions
That thoracic stretch is game changing! The only stretch I've found that can really get some distance in there and give my shoulders some room to breathe. Thanks Jeff!
This man is a legend had shoulder pain for 3 years plus after one vid it’s fixed wtf ur the real deal
Could not find a summary, so here are the 4 steps:
1. Dump those slumped shoulders! 1:12
2. Uncuff your rotator cuff 2:31
3. Attack those lats! 3:55
4. Redesign your thoracic spine 5:58
Terrible childhood tattoo 0:35
Thanks
Boss
NONE WORKS
this shit is ridiculous, awkward af exercises that require special equipment.... get outta here
These execersizes are similar to what my physical therapist had me doing to recover from an injury, but since I started incorporating these into my routine I've really been really noticing a quick improvement. Not only is the pain subsiding, but, like Jessie, my shoulder is settling back into place. Thanks, Jeff, for providing your expertise to many people!
Actually worked for me, did these plus some other exercises 4 times a week and rested all other shoulder exercises for 3 months.
thanks for the advice it's been a lot of help I'm slowly recovering from this nagging shoulder pain.
Your shoulder tutorials are so helpful. I'm still in physical therapy from rotator cuff repair labrial repair and distal clavicle resection and subacromial decompression all in one surgery 23 weeks ago. Thank you!
Hi Jeff,
I've been suffering from a constant pain in my rear delt for some time now.
This, and all your videos, have had helped me to overcome them and gave me the knowledge to understand my body more and how to train hard and safe at the same time.
Thank your for your constant uploading and your attention in tackling topics who only a specialist like you can explain them thoroughly and suggest ways to treat them effectively.
I hope all our comments helps to keep you motivated and keep them COMING!
Thanks again
Hey, I'm experiencing the same pain in my rear delt. Whenever I go overhead extension, I can comfortably lift the dumbbell but there's a very awkward strain in my rear delt that prevents me from doing the exercise.
What did you do to fix yours?
@@itishpaul5797 do some sets of face pull or other such exercise. Gota strengthen the rotator cuff. Squat university has some GREAT tips
Jeff: do these exercises and you will feel less pain.
Jessee: *groans*
Is anyone else pushing their shoulders back as they watch this as soon as Jeff mentions the hunched shoulders?
NO... (LOL!) ... yes.
Jeff’s watching
ofc not..... :( ow wait it just did it again xD
Used to be like that for years, got back in normal posture about a year ago. Was really annoying
Ha ha, cant help it !
you are one of a kind man who really cares and really breaks things down my shoulder has been dying for awhile and this helped immediately I'm a roofer and a weight lifter so I really work my myself and you really help thanks again
I've done a lot of lighting work, over head working all day. I developed a shoulder impingement and all these exercises have helped me tremendously. I went through 12 weeks of physical therapy but these 4 steps have helped more than the other simple stretching exercises they had me doing. I'm very grateful I found this system. Thanks Jeff for the posts it's been working out great for me the past month since I've started using this system.
Everyone I know has experienced shoulder injury or pain at some point. Love that you do these videos. -david
Your channel has added YEARS to my training. Thank you, Jeff.
Ive injured my shoulder which led to frozen shoulder 2 months ago and I immediately feel so much better after these exercises! Thanks for sharing!
So glad this showed up on my feed...the glute workouts have been saving my back, but my shoulders need the same treatment. I have a connective tissue disorder, and this channel has been saving me from a lot of pain! I know how to work out my muscles to support my joints.
Jeff is a god because i just started having this problem and uploads on how to fix it. Thank you
Jesse you've done some impressive work with your body in such a short time, it's really inspiring! It was a great idea to add you to the program
I have been suffering from this issue FAR TOO LONG. I asked everywhere and was told weird useless solutions including deep tissue massage and permanently giving up shoulder training. Finally, finally I think I have something sensible to do to fix it.
Thanks Jeff, I really am grateful.
wow! it helps me in great relief... having this shoulder problem for more than a month after popping my right shoulder rotator cuff from tossing the basketball to other goal that gave me great pain then rested it for 3 weeks but still so much impingement on my right shoulder but manaegable... now i'm having a very little pain after doing this in just 3 days... you are my saviour Jeff!! keep it up and god bless!
I would love it if you guys did a series on kinesiology to help us even better understand the movements involved in training.
I know you guys always break down the parts involved in each movement/workout/stretch, but it would be super helpful to see you break down how each muscle works in coordination with other muscles and parts.
Always love your videos!
I never had shoulder pain while working out, but this fixed my headaches after workouts! Thank you very much Jeff, these headaches were really troubling me
Lol
WOW, just what I needed, got all the stuff to do it in my garage, first thing in the morning,
Thanks for the good instructions, you guys are amazing.
Always great to get shoulder fix videos.
Thanks Jeff. Coming from somebody with chronic shoulder dramas for decades.
Thank you so much for all that wise info... It has helped me a lot. Warm hug from Colombia(south america) not Columbia... :)
I missed a workout yesterday because of shoulder pain and here comes the saviour!
I love this two. Jeff is the best. I’ve been playing sports and working out over 15 years since I was 14 and I
Thought I knew a lot till I stumbled on Jeff’s videos. Completely changed my life and how I look at fitness world and all the wanna be fitness gurus. Jeff for President.
I have spent YEARS looking for high quality instructions on foam rolling the lats, and here they are sitting in plain site in an Athlean-X video. I should have known. This channel is awesome. Thanks guys.
Way to go Jeff you have infiltrated my FB newsfeed!
THANK YOU FROM MY HEART
*shoulder
This channel has helped me so much. The education is priceless in my eyes....
Such great mobility stretches. Can't wait to incorporate these! Thank you Jeff and Jessie!
It was very helpful, thank you ;)
Forever roasting Jesse 😂, he's such a good sport. Keep it up guys
Thank you very much Jeff for your videos. You have saved and cured me of so much intense rotator cuff and lower back pain this
past year through your videos. You are the most excellent trainer out there. I hope to meet you and have you train me one day.
Thank you so much for this video. I am so excited to try this because I thought my shoulder pain would never go away. You guys are the best!
It’s like Jeff always knows just what I need, damn
Hi Jeff, what can we do about pinching pain behind the shoulder blade ?
I just got it yesterday for like the first time and now you come up with this video. Your freaking amazing
Thanks Jeff! Being 63 years old, these issues are ever present. There is no one like you in this field!
*Your videos are helpful! thank you ✅🙂*
Yeah! They are helpful to increase subs of youtubers like you!
You know always the right time to post the topics. Like wtf dude? Thankss man! 😂💪💪
Don't mean to spoil your surprise but Jeff has 4.3 mil subscribers. The probability that he posts a video that asdresses an issue thats affecting one or more of his subs is very high
Have been having shoulder pain and neck pain from fracturing my T7-T8-T9-T10. Headed up after years or so but now all should and Thoracic scar tissue pain. This stretch helped almost right away. Going to keep this going. Thanks!
Jeff - fantastic video! The explanation was super clear with great visuals. You not only pointed out the problem and causes, but also provided clear instruction on what to do to correct them. All of your videos that I have watched share these quality aspects. It's no surprise why you are sought out by so many. I just finished PT on a shoulder rotator cuff issue. I feel my PT provider was very good and my issues are about 95% gone on their way to 100%. I found huge similarities between their instruction and yours. It's so logical and based on the anatomy and movements of the shoulder with emphasis on doing all fix movements with correct posture and position. You asked at the end to give a thumbs up on this video. It's not a mouse option here, but I'm giving you two thumbs up and then rotating them to two thumbs back!!
Instantly gone. You’ve saved me money from having to see a pt, thank you Jeff!
Jeff is a PT i think ...
7:19 the please don’t kill me stretch!
OH man.... the stretch relieved my shoulder impingement a LOT !!!.... the roller squeezed my lats and I felt a piercing pain on them but I continued with caution slowly...... Now I can raise my arm with almost no pain !!... TKS !!!
Thank you so much for these videos I had major surgery on my shoulder years ago and just started working out and noticing my shoulder getting better and better! Thank you!!
Every time I saw Jesse in the thumbnail I know that would be a motivational video
Master Jeff, please do more videos about explosive training. Thank you for that great work Sensei!
Yes explosive training
U are the GOAT bro, u have fixed so many of my injuries throughout the years, thank you very very much 🙏
im gonna show this video to everyone at the gym ,thats really helpful keep this quality sir and thank you so much.
Pain relief to all who need it 🙏💙
Healthify My Life 🙏🏼
Thank you beautiful
Was literally doing OHP today and quit mid-set cuz of bad pain... and jeff comes up with this
Hazem Khaled Did it help you?
Try pressing lighter weight maybe
Jeff thanks man! I followed your iTBand video and got rid of annoying hip pain in 3 days... still do the exercises weekly. Going to add this to my weekly mobility exercises and will comment later.
If you didn't before you officially have the best fitness channel on youtube for me. You address EVERYTHING.
Jesse... Muscle markers? FINALLY!!!
Perfect addition to my rehab for dislocated shoulder x 4 this year. No 3&4 are really great. Thanks.
I see many people saying i had shoulder surgery guys please don't go for surgery i have had very bad shoulder i wasn't even able to lift my arm to about chest height then i found this channel and followed many shoulder videos no doubt it will take time to recover but now i am able to lift heavy
Shoulder press (Half the body weight)
Deadlift ( bit more than bodyweight)
Bench press I'm bad at bench but can manage half of my body weight
I stretch but my left shoulder still kills me when I lift it I message it put a heating pad on it but this really works. Thanks Man
I feel like Jesse has a kill list for Jeff and how he's going to get back at him.
I am 72 and typically workout (trx, bands and calisthenics) 6 days a week; however, a 3 month building project prevented me from working out...which resulted in rotator cuff issues. I have been working to strengthen and stretch my rotator cuff muscles (while getting back into my routine) for the past month. I have made some gains...BUT I GOT IMMEIDATE RELIEF when I did STEP 2 in this video. That is now part of daily routine before my trx, bands and calisthenics. THANK YOU!!
You can really see the passion athlean x has for the gym
It’s awesome
SUBSCRIBED!
Jeff's one day of eating and training video was very helpful. Let's us see Jesse's one day of eating and training!
Hi Jeff, when I do side laterals,front raises, my left shoulder sounds 'kut' 'kut'...
Is it okay ?
TL; DR I had some bad shoulder pain and this video fixed it. Thank you!!
I was in a minor car accident (a kid in a truck hit me while I was stopped at a light--unfortunately my head was turned when it happened and snapped my head back even with the relatively low-speed impact) and shortly afterward developed an issue in my shoulder--a lot of pain when doing any type of overhead press, shooting pain if I did a "windmill" motion with the arm, and even rotating my arm to a 90 degree position was uncomfortable. I was being proactive (doing all the recommended exercises, massage therapy, holding off on exercises that made it worse, etc). But this video, and specifically the foam roller with the outstretched arm, was like a magic bullet. The first time that I used the roller (on my lats, around the edge of the scapula, and into the chest), the pain was so bad that I literally got tears in my eyes. I think that pride was the only thing that kept from just straight up crying at the gym. But I've been doing the roller during and after my workouts and on my days off and it has been the thing that pushed me from being 60% better to 95% better. This is such a great routine, and the fact that it can be done in about 3 minutes is such a plus. I probably watched 15 videos on shoulder pain, and I'd highly encourage anyone experiencing that type of pain to give this routine a try.
Honestly this is the only videos that has helped my shoulder pain. It’s the lats for me that gets my pain the best. Thank you so much my brother. 🤙💪
Hey, that really helped! I’ve had a nagging pain in the left shoulder whenever I did shoulder pressing movements.
coffeemachtspass me too
@@yam4456 warframe?
Momo yes
Don't need anyone watching your back when Jeff is looking over your shoulder!
PMdre Fitness
Cringeeee
Thanks Dr Jeff...your videos are extremely helpful.
You guys are awesome. These are the most informative videos on training I've ever seen. Thank you for the abundance of knowledge.
can you talk about dopamine and training?
He forgot #5: facepulls
Actually facepulls were #0 on the list
Facepulls jacked my right shoulder. That's what brought me here.
@@erichyde2581 It was probably poor form or overloading face pulls that brought you here
Thank you for all the great videos Jeff. I’m having pain in my groin area when I pick up my leg slitty past my hip and if I were to do crunches. I was hopping you could help with that.
I worked on my pelvic tilt and thanks to you its way better.
Thanks a lot, Jeff, the lats foam rolling was exactly what I needed. I feel 100 % better after doing it.
Why does my right shoulder feel pinched and my bicep getting stretched when I do shoulder movements. Especially pressing movements?
Same. I hope someone answers this
My guess would be weak rotator cuff. The rotator cuff is supposed to keep the head of the humerus low in the shoulder, so when it's weak the humerus moves upward and fills the space that's supposed to exist in the shoulder. I would guess the stretch of the bicep could also be caused by this. I'm no expert, so please take this with a grain of salt. Of course rotator cuff strengthening can't really be a bad thing
everytime i have an issue or think about a problem in the gym, jeff makes a video about it... creepy as hell...
Yeah its freaky
Same here :o 😂
punks you dont realize that in 4.5 million subscribers there will always be someone who will get the exact video he needs in the certain moment? its not creepy, you try to make it creepy
Sweet Silence true but its the 3rd time in a row.... what are the odds? hahah
Well, start thinking about deload days.
Mr. Cavalier , I just watched your overhead should pain solution video. I want to thank you for your magnanimous gift of you tube videos and excellent instructions on exercise. I am
looking forward to
getting your training program in the near future.
Kevin H.
My right shoulder has been a problem for years.. Was doing much better until the first 400 Challenge. Every workout since has been a nightmare. This video has made a major difference! 👍🏻👍🏻👍🏻
I was literally just googling how to get rid of this.
I spent so much time watching cavalieres vids my shoulders rolled in and i got nerd neck
Appreciate the great work you are doing here Jeff. I am sure many people playing sports have had this problem for years without anyone explaining to them what is really going on. I will test out the above in the next 2 weeks and come back and comment again. Thanks
Thank you so much JEFF!!!! Ur a life savior....i hurt my shoulder joint badly from playing badminton and couldn't raise my arm up till i saw this video and viola! I can now from using my rotator cuff...thanks again! :)
Hey Jeff my left shoulder clicks with small amount of pain when I do any lateral movement of the shoulder and don’t know what to do.
Yeah mine too
Athlean x: Increase muscle gain and decrease muscle pain. (DONE IN 4 STEPS). . .
BE GONE PAIN. WELCOME GAINS.
By far you’re the best trainer. Your technique and training on muscle anatomy is amazing. When you’re Bullshit free trainer you get the best advice. Thanks for your videos and I hope people can see the difference.
You are a healer! Thank you for helping me with this
7:10 Jesse looks like he's hardcore praying
Next video, push vs pull pain
First time that I saw bring sally up muscle up challenge man. Good job.
JustCalisthenics yaas
Actually "trap pain solution" would be useful! My upper traps are sore whole day, even in the morning!
JustCalisthenics “
JustCalisthenics This is great information for me because of the years I have been living with essentially calcification tendinitis of the shoulders. I want toe delay if nit eradicate need for surgery while regaining the shoulder flexibility to simply throw a ball with my kids.
thank you for posting learn something new each time I watch you
This channel is actually revolutionary. Every man tryna get in shape needs to see these videos
Video request: how to fix a hip that clicks when abducted from the midline. My wife has this issue. Thanks
David Westwood I have this too!! Did she figure hers out?
Can you do a video for people with actual injured shoulders? Many athletes actually break their shoulder and it is very difficult to get back just to normal movement. Exercises like these are great, but way too advanced for someone who can't even control their arm yet. I think a lot of people will benefit from a video about very minor movements and it will give them hope to see it is possible that get full use of their shoulder again.
Team Shmo It sounds like you need sessions with a physical therapist who can work with you on your specific condition.
My situation is more aligned with this video. However, my mom broke her shoulder and has been having a tough time getting normal mobility. I know all the movements (like listed in this video) to help, but they are way to advanced. She goes to therapy and has gotten decent results, but I would love to see what movements Jeff says as I can't really find any videos about this on large channels. I am sure it is a problem for many athletes, too, and think a video would do well on this channel.
I advice you to check other Jeff videos for shoulder pain.
The Kingdom's Clashers word bro in my opinion the shoulder is the most complicated joint in the body
Hey, I know you..
Thank you so much! I get better with every vid, man you point out all of the problems the day I feel like I'm tired of this.
It would be really nice to see a scoliosis centric video 😊
Currently im having this kind of problem, and the 2nd and 3nd step was really hurt to do but its relieving afterward, going to keep doing these stretches for couple week, thank you jeff
will this work for shoulder pain doing side lateral raise? if not can u do a video for that?
Michael Flammia dude I find if I keep my shoulders externally rotated slightly that helps. So if you were holding the weight and you stuck your thumbs out they would be facing the ceiling more.
That helped me so much as well!
You have to not only externally rotate your shoulders (the thumbs shouldn't be pointing all the way up towards the ceiling-- they should be more like a 45% angle)-- but then you have to lean forward slightly so that the exercise works your medial (side) deltoids.
If you just externally rotate the shoulder, without leaning forward, then the anterior (front) deltoids will be in line with the pull of gravity. So to keep the exercise working the side delts, be sure to do both: externally rotate the shoulders, and lean forward.
I think he has a video on this already. I believe his main points were to lean forward a little and instead of turning your pinkie toward the ceiling when you lift, turn your thumb toward the ceiling instead, creating external rotation rather than internal
Another tip I can add that helped me is to not go above your shoulders. When you do the side lateral raise, stop right at shoulder level. Usually when I raise the weights beyond that, my shoulders start to pop, and it sounds like they're coming out of socket.
Dude you should contract with the army for pt.
Great info as usual, just started you're AX1 program and loving it so far
Amazing info, explanation and attention to detail as always Jeff. Gonna take this on board and see if my injury improves