Complete Guide to Shoulder Rehab (NO SURGERY NEEDED!) - Fix Impingement & Injury Prevention
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- Опубліковано 7 лют 2025
- Discover how to completely heal any shoulder injury, resolve impingement without massage or chiropractic care, and prevent future injuries-all without surgery-in our latest video.
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VIDEO DESCRIPTION
Join Zach and Nick for a comprehensive guide on shoulder rehabilitation and injury prevention, without the need for surgery. Discover the journey of overcoming a labrum tear with effective, non-surgical techniques that have allowed Nick to return to his active lifestyle, pain-free. This video provides in-depth insights into the exercises and philosophies behind successful shoulder recovery, emphasizing the importance of specific muscle targeting for long-term shoulder health. Whether you're an athlete or experiencing shoulder discomfort, this guide is an invaluable resource for achieving a strong, functional shoulder.
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I had tears in both shoulders for around 20 years, tried all of the typical rotator cuff and rear delt exercises and just couldn’t get anywhere as they all caused pain. A month of doing the first exercise here and the pain and clicking went away. It’s clear that doing the exercise has built up the right area of the rear delts and pulled my shoulders back to allow more room in the joint. I can’t recommend you enough and if I’m ever in a better financial position I’ll repay you. Thank you.
how often did you do the routine? also what were the reps and sets you used for the routine?
I tore my labrum 2 years ago and it still hasn’t felt right. I think I tore my right shoulder a couple months ago and still have to get an mri. Shoulder injuries are the absolute worst.
@@bradbodfitness work with no pain and you'll be fine
You don’t mention the infraspinatus. Did you have an infrasp. problem to begin with or just the posterior deltoid? Thanks
Same minus the years. It's only been 2 years for me. I have had the clicking and pain. Been killing my motivation etc
If you read this I am poor and I have pain , you video helped me reduce my pain just practicing the first month , I been trying everything for 6 month and dose not work . I can’t pay you .if I had money I give you . I just wanted to say thank you so much for . I can acutely sleep at night . I been in pain for so long from this and can’t afford madcap care . Thank thank u thank you . Oh man thank you
glad that we've been helpful
Hi when i do exercises like the pants pull i get clicking in sholder area i am a crutch user could u give me some assistance please@@CorexcellSportsTrainingRehab
I struggle with muscle weakness after supraspinatus tear.. but lately I lost motion to elevate my arm with bent elbow to put on my waist. I’m not sure which muscle is active for this movement? Any thoughts? Is that scapula distinction or rotator cage tear ?
I had to come back here and make a comment. I had a labrum tear in my left shoulder. Two surgeries and 10 years later. Suffer from pain on a daily basis. Have seen "top" physios from around the world (Switzerland, Australia, NY) and no one has been able to help fix the issue. Had multiple MRIs done and it always diagnosed my infra as being weak, but every physio I went to just did their own thing, prescribed the same exercises I have always been doing (Every damn day). I somehow stumbled upon this video and after TWO DAYS of doing the first and last movement, the range of motion I have, the lack of clicking, the less pain, etc. is OUT OF THIS WORLD. Thank you for being dedicated to your craft and also sharing this with others.
Any updates on your shoulder issues?
@@Gumbi1012 I do these exercises frequently. My pain is reduced for sure, it hasn't solved the problem - but with repetitive diligence, I can live largely pain free. Thinking of looking into stem cells though for more longevity of my shoulder.
@@DJjussi1did you find that the exercises helped your posture with your shoulders. Or it may have helped you keep your shoulder down and back at all?
@@DJjussi1update plz
@@xbk5293no major update. Need to continue exercises daily to ensure pain doesn’t come back. It’s not the silver bullet I had hoped for unfortunately - still going to look into stem cells when I have the $$
03:50 Exercise 1 (Pants Pulls)
05:30 Exercise 2 (Delt Backs)
07:11 Exercise 3 (Torches)
Tnx
Instructions unclear: my pants are now off
MVP
Thanks
Sets/reps?
The 3 exercises
3:50 pants pull
5:16 delt backs
7:07 torches
But how many sets, rest period between the sets?
@@dickyboyryw you're gonna have to pay the dude for more information but usually as a guide 3-4 sets 15-20 reps every other day or so
@@dickyboyryw thank you
thank you for the shortcuts.
Same here Matt. Appreciate it.
I suggest you add "shoulder impingement" and "rotator cuff" in the title, not just impingement. This video is pure gold, but incredibly difficult to find. Please upvote.
I just wanted to say thank you. I'm a physical therapist assistant myself and after years of abusing my body and not taking proper care of it I started having shoulder pain that quickly turned into a shoulder impingement. For a couple weeks I tried all the tricks I had in my physical therapy toolbox but nothing worked so I started researching things. A while later I came across this video. I have to say that in my 8 years of experience in the profession I've never heard of this particular technique or this muscle being so important. After a couple of weeks of these exercises 75% of my pain is gone. I do have to say I also came across another video that showed a couple of great serratus interior and lower trap exercises that I combined with yours. I am very thankful for this information and happy that I will be able to address this issue better in the future with my patients.
Which other video was it. Could you give me the title if u dont mind please. Thanks
Please share the link
@@naimaabubakar4596 I did
Where?
can you share the additional link again TIA !
I just want to cry! My shoulder broke in a car wreck when I was 13....it's affected my life ever since. I've never heard this explained so well and I have been slowly doing these exercises. Thank you for the information and hope.
Hope your shoulder recovers completely.
@@jiqbal1uk me too🙏🏽🙏🏽
How's your shoulders?
I first had shoulder pain and impingement around June 2021. Went to physio and massage to try and fix it, that didn't help. Incorporated strange movements from other UA-cam videos online, that didn't help either. I then stumbled across this video in November 2021 and after incorporating them, my shoulder pain is 95% cured. I couldn't even perform a shoulder press or push up without pain before. Now I can do them with ease.
What has helped (I usually do these around 3 times a week):
- Rows while lying on a bench at a 45 degree angle (as shown in this video)
- Cable face pulls with clear exaggeration of the shoulder stretch (as shown in this video)
- Hanging from a bar gripped shoulder width apart (1 min at a time for 3-5 sets)
I've also re-incorporated rotator cuff warm up exercises using cables before training chest and shoulders.
Thanks for this video and good luck!
@WoWTips4u thanks for posting this!I’ve been dealing with impingement for a while and this routine has been helping relieve the pin. Curious how many sets/reps you’re doing of the first 2 exercises? And what you’re doing for rotator cuff warmups before push exercises?
@@eshourhow’s your shoulder now?
@@meloball5267 I finally wised up and went to a physical therapist, and that helped me a ton
I've been unable to touch my hands behind my shoulders for two years. After three days of doing these exercises I could do it. Incredible! Thanks so much.
Conducted hours and hours of research on this topic. If you have made it here you have found some of the best content on impingement. Appreciate the content.
I came across your channel after my Bench press suffered through shoulder impingement. Went from 150kgs to 80kgs with alot of discomfort, got shoulder scanned and had massive inflammation on it . Gave these exercises a try after seeing the doctor and I have had no pain or tightness in the shoulder and my reps in my bench have progressed greatly. Thanks so much as its helped so much with upper body workouts
How long did it take to see results. I actually purchased his home rehab program and am just wondering how long it took until you got the inflammation down. Got a bad impingement about 10 months ago and although it has improved I have pretty much constant inflammation.
What kind of specialist did you see?
@@swedesruleallothers any progress so far
Had to shun gymming for a period of time or not?
How many times per day or week. My bench press is painful
I am going to too doctors In my state. In 2008 I blew my shoulder out weight lifting in high-school. In 2021 I saw my doctor and asked for an MRI. Insurance required Physical Therapy. By the 3rd week I was going through bursts of pain and I quit. By September I quit college. By March 2022 a doctor from KU took me off work. I am still off work. They are amazed I can even use my shoulder. It is hard to take care of 2 kids as a single dad and my funds after 10 months are beginning to dry up. My injury is not considered permanent as a disability. I have tried hundreds of youtube video exercises. NOTHING works. I am too high risk due to a 90% pectoral major tear and a rip in my pectoral tendon. My shoulder never feels attached. By the grace of GOD, pray for me that this one works.
Did it work
@@josephjoiner2236how are you doing ?
@@fIuidd feeling a little better thanks for asking
@@josephjoiner2236 lmao I’m glad to hear!
@@fIuidd did you have the same injury
Holy sh*t, this is absolute gold advice. Im working on improving my shoulders A LOT, but didnt come across putting this much emphasis on strengthening the rear delt yet, while there is a lot online about focussing on many of the other involved muscles. I seriously think this is the missing link in my schoulder development. Cant thank you enough!
Nice touch having the client narrate the exercises as he performs them, as well as the PT. Adds variety, perspectives, and interest to the video.
Okay mate
Have issues with my left shoulder and this muscle is severely under developed compared to my healthy shoulder.
Going to give these excersices a shot, thank you for highlighting this issue 🙏
I first discovered these exercises 1 year out of labrum repair surgery, wanting to bulletproof my shoulders more than the post surgery pt did. I have now done these exercises since 2021 (writing this in 2024) and firmly believe they have done the most for me. I am very active and use and abuse my shoulders and these help to keep ‘em going! I was back to Polevault, trench digging, and loads of pushups! These WORK and I have been doing them for years. I still watch this video now and then to double check form. I have referred buddies to this as well. Do the exercises, consistently, and they will help if not fix your shoulder. I still also supplement other exercises for stabilizing muscles on top of these but these are the foundation. I do 3x10 on all of them, and started with just 2 pounds.
As with any exercise, it's worth watching and trying repeatedly until you are sure you are correctly isolating the target. It took me a few tries to mess with hand position, chest tilt, and motion. But once you get it, you get it. After a week, I can see how this is going to make an improvement. Way to go.
Just want to say that the pants pull exercise at 3:55 completely cured my clicking/popping shoulder injury. Popped it out wrenching, pain and weakness+ clicking/popping until i rehabbed it. The pants pull exercise brought my shoulder back and made it stronger than ever. For that, im forever appreciative. Thank you
Anyone reading this, it really works to rehab your hurt or dislocated shoulder. Give yourself a month of doing it daily, twice a day if you can. What i did was do Reps until failure, and 3 sets each session.
Is twice a day, every day working the shoulder too much though?
@@a.r.4093 for the first 3 days I did them once a day 3 sets until failure. After that, they got a lot easier your body gets used to the muscles being worked so I was able to do them twice a day and it really helped push the recovery faster (doing them twice a day).
Maybe 2weeks into doing them, I noticed the clicking and weakness becoming less and less. And the shoulder feeling more stable when moving it and picking things up.
A month in, it was almost back to normal. After that, i was able to rotate the shoulder and pick heavy things up comfortably. I was also able to push weight both forward and upwards without shoulder pain (benching or any movement putting weight on shoulder). This is also around the time the shoulder clicking/grinding stopped when rotating or moving it.
@@chesterchen2684 Thanks for the reply! Out of curiosity, how much weight did you use? I have a torn labrum with nerve impingement that radiates into my hand--I haven't been able to lift in years because of it, and don't want surgery. I'm hoping this can potentially help!
@@a.r.4093 5lbs starting off. Dont shrug your shoulders upwards doing it, keep it in place, nice and controlled pulling your jean pants up motion, but making sure the shoulders don't shrug
@@chesterchen2684 Thanks for the advice. Will hopefully start this exercise soon. I'm praying it helps alleviate my nerve impingement so that I can lift again!
Epiphany! Awesome, I have very underdeveloped rear delts, big anterior delts and big pecs, and now a labrum tear. At 56, I'm not a surgical candidate (Thank the Lord). You are the first one to tell me to strengthen rear delts. Thank You!
Thank you so much for this! I've been suffering from a shoulder injury (shoulder impingement and rotator cuff tendonitis, and then some!) for the last 5-6 years, with doctors, physical therapists, and chiropractors trying to help me to no avail. Immediate breakthrough with this video. Thank you for this!!
Seriously?! after all your doctors and therapist. This video cured your impingement?
@@John-kv1xz well it be true… i am giving them a try since the doctors dont know anytjing
Hey how did you do with these exercises?
@@John-kv1xz yes
How long is "inmediate" for you? A couple of days? A week?
I had shoulder impingement for many years. I would get cortisone shots every 4 months or when my doctor allows it. Recently, I tried so many band exercises and they helped. I tried just one of your exercises and I can feel it helping immediately. Heading to gym now to try more and make it part of my warm up routine. Thanks.
Two serious shoulder dislocations years ago with poor rehab left my right arm weaker, cold from poor circulation, and constant pain. Recently diagnosed with a bicep tendon tear and rotator cuff tear. Thought I was done riding motorcycles and sports. I’m amazed from these exercises and one from another youtuber has make a remarkable change. The initial crunching and clunks was startling to say the least. Plus it hurt like hell. Three days in my arm is no longer cold, no nerve issues, and no pain. I’m pissed at all the therapists who didn’t fix it and thankful I found your channel.
What other video did you find that helped you?
Can i know what injury do u have bro?
Whats the other video
@@nesto_art Bob and Brad UA-cam channel.
How is the shoulder holding up today bro?
I have a torn labrum myself since 2009, fixed it with surgery in 2011 but have reinjured it and it cant be fixed anymore. Had debriement done and a bicep tenodesis now.
From my own experience struggling with this injury over the past 15 years, I have come to the same conclusions as are shown in this video. That rhomboid / infraspinatus area is the key., activating it through external rotations.
I hope this video finds more viewers, it absolutely works, great job!
I'm 27 have had a painful shoulder slammed it on a block pier and it healed then I pulled a muscle lifting something way too heavy into a truck shoving it. Felt a tear instantly and this is the only thing I've found that I belive is gonna help me. I have a noticeable amount of muscle loss in these areas and haven't done anything but be depressed since it happens. It has killed my motivation to do anything I've been stagnant since and it heals and then I hurt it again. I'm gonna fully 100% dedicate this as my workout instead until it's healed. Because anytime I workput it hurts and in tired of it. Thank you so much. I'm gonna do just this
Hey. Hang on there, man.
I. Too Have had a shoulder injury. Had a big ass 10 ft mirror fall on me.
It feels ok. But, THEN when I work (put weight on it), the pain comes back, shoots like crazy.
We'll get thru this. ☺
@@VINZBROWN any updates y'all?
Surgery is not a bad thing
@@lance0055 not everyone can afford it tho
It works. It really works. I’ve been plagued by an impingement issue for the last four years, and wasn’t able to do any weightlifting in that time whatsoever. I’d lose sleep due to the pain, and my range of motion in my left shoulder was seriously compromised. Well, I started these exercises two weeks ago, and two weeks later all my pain is gone. I haven’t felt like this in over four years. I’ve been so depressed, as I used to define myself by my physical strength, and suddenly I was weak and enfeebled, and I just assumed I’d have to have surgery at some point. Like most weightlifters, I didn’t realize the consequences of not paying scrupulous attention to technique, and created muscular imbalances that led to irregular activation patterns. I’ve just returned to light weightlifting again, paying meticulous attention to technique. No problems whatsoever so far. There are hundreds of videos on UA-cam offering advice on shoulder issues. This was the only one that delivered a positive outcome, and I’m so grateful.
I am in a very similar situation to you but I haven't had the relief part yet. Really hoping that this video is what I needed to find bc PTs and doctors don't help at all with my shoulder issues. I don't want surgery either - I'm 20!!
Ah yes, I found doctors useless too. Just stick with the recommended exercises, and do lots of stretching, and you’ll eventually get there too, mate! I started these exercises in late November, and it wasn’t long before all my pain was gone. In December, I started weightlifting again, and all my strength is returning. I used to shoulder press 100lb dumbbells, so struggling with 20lbs was really humbling. If you focus on the infraspinatus, rear delts, lower traps, all the other rotator cuff exercises, and stretch, you’ll see results. You can do these exercises daily, and stretching can be done multiple times per day. You will feel discomfort, but this is normal. From my perspective as a lifelong weightlifter, these recuperation and recovery exercises are more mentally difficult than just normal weightlifting, so you need far more patience and dedication to succeed. However, there is a huge payoff at the end waiting for you! It’s fantastic to not be handicapped by a f-ed shoulder anymore. In my case I was in pain 24/7, and sleeping was becoming impossible. Good luck, mate, and don’t give up!
E3 Rehab has lots of excellent recommended exercises too.
I’ve had a nagging shoulder injury for a month now felt it in the rear but also front of my delts. It really hurt to stretch my shoulders out. Watched this and tried the exercises, completely fixed immediately. Thank you so much
I have just been to the physio today.
Been told to do these to sort issue.
Watching this makes a lot more sense.
@@monk3yboy69 Howd it go, shoulder better?
You might have shoulder bursitis, always worth getting an ultra sound to point you in the right direction
this was good...I feel improvement from one session. I have had pain for months...some things seemed to work and some seemed to make me worse! This seems like the right starting point.
38 turning 39 year old rec softball player who grow up playing baseball. I had a torn labrum in 2009 and had surgery for it. My arm was strong and back to normal until the past 3 or 4 years. Recently my new physio person said it was the infraspinatus so I've been on a mission to try to work on it. The only time my shoulder hurts is when I throw a softball, that's it!
I just want to throw hard again! I currently throw at a 4 out of 10 force level without pain. Anything more then it feels like I threw out my arm. These exercises are different and I'm excited to give them a try. Thanks!
6+ years of pain up and down my left side + gastro pains. I saw every specialist and went to PT which made it worse. Posture restoration specialist helped a bit but didn't fix it. I spent hundreds of hours researching my symptoms and found a shoulder injury left me compensating and leaving certain muscles atrophied and in pain all the time. Once I knew the problem I stumbled on your channel. The free exercises on the UA-cam channel began unloading and relieving tension/pain in a way I hadn't experienced before.
I bought the app and has been well worth the money. After 8 years of pain and debilitating discomfort I feel hopeful again. I can't express how thankful I am. Thank you!
These shoulder exercises are HEALING My injury!! Thanks Guys!
How long did it take to notice results ?
I'd like to know too. Did the injury heal?
I look forward to your workouts every day. They've really made a difference in my routine.
3:50 Pants Pulls (Lower Section Rear Delt)
5:15 Delt Backs (Lower Section Rear Delt)
7:11 Torches (Infraspinatus dominant and Rear Delt)
8:40 Traps and Rhomboids - We must develop infraspinatus/back delt before we can do any mobility/internal or external rotation work!
These exercises changed my life!! I can't thank you enough for sharing!
I have Osteolysis of the clavicle stage 1. So I had AC joint pain and pain in the collar bone. After pain reduced and I gained my mobility, I started doing mostly rotator cuff exercises for rehab because that’s what most other videos suggested. Some suggest rows (horizontal lateral pull) but it wasn’t really hitting the small muscle that this video focuses on. I wasn’t feeling any progress sometimes I felt like I was regressing because I would feel the pain again.
I started this exercise today. I can already feel the difference. It’s like my shoulder has better stability and it’s working the retraction of the scapula which is also necessary. This was really simple and informative! Thank you very much for this video. I’ll update my progress in a few weeks. Subbed!
How did it go for you?
I never comment on UA-cam videos but felt like I had too with this one. I have spent over £500 on physio sessions and countless hours doing the stretches that they provide. Nothing has ever worked until now.
I’m only on day 3 of doing the exercises shown and already I feel relief. The amount of cracking coming from my shoulder upon movement isn’t half as bad as what it was only 3 days and the constant dull ache I had is almost fully gone! I’m truly shocked how much this has helped in just 3 days!
I’m going to continue this for the month and will update on the results. Thanks for the great video 👏
How is it going bro? I have left shoulder pain, after every chest workout
This is really helpful. After 12 years of weight lifting, I almost never stretched or warmed up properly. I took a break from lifting for most of 2018, then back at it again in 2019 and I hurt my shoulders from dropping the weights too far back (with the intent to improve the range of motion). When Covid hit, I stopped going to the gym and I went back one year later and I jumped right at it heavy. Unfortunately, a month later my shoulders became severely worse and I stopped lifting in spring of 2021. For the past two years, there has been minimal flexibility with my shoulders and there’s always pain whenever I want to do something. Right now I’m following your exercises with the intent of rehabbing my shoulders. Not so I can feel better but I want to get back in shape. Whether it’s chest, shoulders or back…. almost everything involves some usage of shoulders to an extent and I’m not going to only train legs, Abs and triceps while neglecting everything else. I’m really hoping I can fix my shoulders, make a comeback, lose weight, make some gains and come back to life again.
I hope its going well
Man, what about now?
Had 3 labrum tears throughout HS and college. Excellent PT advise here. After 7+ years of constant PT I know if I started out doing these things I probably would have saved myself a lot of heartache.
This makes so much sense. I've been injured for about 4 months and no physio or rehab exercises helped. I'm gonna give these exercises a go. I really hope this will work. 🤞🏽
It's actually ridiculous!! I see and feel improvement after just a few days of doing these! Game changer.
@@bboyoldiethat's good to hear. I've been having trouble at the back of my left shoulder for almost a year. I've been to chiropractors, PTs, Orthopedic, and none of them have helped me. I'm about to start this exercises to see If I can find relieve, wish me luck.
@dagmarreyes7570 I hope it'll work for you, best of luck, man! Fingers crossed!
@@bboyoldiestill feeling better? In same boat. 6mths of PT and no improvement with rotator cuff exercises.
Thank you so so so much, I been suffering from impingement for 20 years not even the most well paid professionals could offer a solution other than surgery.
Genius.
Struggling with my shoulder for two years. Physio prescribed 4-5 exercises and they seem to be working well but these really compliment the rehab.
Thanks
Bob 🇬🇧
Theodor Capitani von Kurnatowski same
So how do you feel your shoulders now?
Thank you! Had issues for 4 years after 3 had the slap tear surgery, 8 months recovery exercises from physio didn’t feel any better. Been doing this 6 weeks and soooo much better
I have had shoulder issues for the last decade and I INSTANTLY FELT GREAT after a few minutes of slow controlled reps and felt it all along my arms! This is An amazing video!!
i have such severe pain, i could easily top myself because of the misery. Gonna try this tomorrow and keep you all informed as to my progress
I can sense your channel will grow significantly in the near future. Great value, professional advice, and it seems you have extensive experience with that type of shoulder injury
indeed. i'm surprised he only has 51k subs. I've been sub'd for maybe a year or so right now. Solid stuff here!
This channel is an absolute diamond in the rough of PT misinformation - no doubt it’ll blow up soon
I am recovering from an irritated nerve from my right shoulder down to my thumb, with rotator cuff strain too. This was caused by being 40 and jumping back into weighted squats and deadlifts without proper warm up, and without having let me CNS adjust to heavy weights. My own fault and it triggered an old skateboarding injury from 4 years ago (which I obviously didn't recover from as fully as I thought!). I am in week 12 or 13 now, still have discomfort and some basic physio with bands has helped alleviate some of that pain (there were weeks of terrible sleep because of the constant pain). Having just tried these three exercises, I can feel the target muscles being worked and I'm giving this a shot. I'm well aware that I need to continue beyond recovery to ensure I maintain muscular health in my shoulders in the future. I've saved this video and will report back on progress. Thanks for these exercises, I've not seen them before and I hope they help my recovery.
I was playing soccer with my family and jumped for the ball as I was the goalie and landed on the fake grass concrete and messed up my right shoulder , This was almost 5 months ago now and I’m still in pain and just realized yesterday that I couldn’t push up over my shoulder 5 pounds that is just crazy
Thank you for the video keep them coming
This guy described my condition exactly. My right shoulder kept moving forward and all the mobility exercises I was doing, including the serratus and lower traps were not helping. The pain would always come back. I will be trying this.
I really screwed up both my shoulders pulling on a piece of equipment. It had been a couple weeks and I literally couldn't raise either arm but about half way. I was about to check on rotator cuff surgery when I watched a video from a physical therapist. He said after your surgery they will send you to me to do therapy for about six weeks. He said among his fellow therapist it is known that the surgery is rarely needed. Just do the therapy. From that day I did the exercises he recommended. sure enough within a couple weeks my shoulders were feeling better and within six weeks I was fine. The surgery serves one purpose. To make boat payments for surgeons.
you got to keep working the muscles.
I’m going to try this. I’ve had shoulder pain for a couple months near to a year I went to PT for 8 weeks it helped a little but my Medicare only covered so little time. It hasn’t gotten much better than just okay so I need new exercises, since I haven’t been able to go to the gym without shaking while doing dips and pull ups
EXCELLENT information starting @1:29! This makes so much sense and I've not heard anyone else explain it. I'm starting these exercises (except I don't have a slantboard).
Thanks to you both for this brilliant content. 🙏🏻 EDIT: For those who don't have a slant board but do have an ironing board, just prop that against something SECURE (I used my steel Roman Chair to prop).
Any results ?
Did it help?
ye how did it go man
I agree, great info!!!
Broke mine 3 years ago same way falling outta tree been rehab on my own still have pain and soreness can't wait to try this
Subscribed and considering getting the App. I don't usually comment on these kinds of videos but your exercises made my shoulders feel more comfortable immediately after doing them. I'm starting with 2 kg's weight and that felt about right for me to begin with. Thanks guys, unlike other vids i've watched you seem genuinely invested and not just regurgitating the same common PT exercises.
How is the shoulder progress now? Is it feeling better and worth trying out?
@@bassam6561I just started trying it out today. If you have any issues with your shoulder give them a try, there's nothing to lose here. I've been having problems with the back of my shoulder for almost a year, I will fully commit to doing these exercises and resting properly and hopefully I can finally fix my shoulder. I'll keep you updated during the next weeks.
I ´m having a nagging AC-Joint pain. Reason: Wrong use of rear Hand in boxing. I did 3 sets of 25 reps with 20 seconds isometric contraction after each set for the shown two exercises and the pain immediatly went away. For how long, I will see. But anyhow, it´s a little miracle. My infraspinatus muscle seemingly stretched the tight supraspinatus. Thanks a lot and big greetings from Germany.
No joke you can immediately feel your shoulder becoming more stable after a couple minutes. Will be doing these daily from now on
i dont know. muscle grow when they are resting. maybe every 2 days....
@@runnerbaba yes but activating the muscle can provide immediate relief at least in my case. It helped to hold my shoulder in place during presses and I’m already back to hitting pr’s on bench which I thought wouldn’t be possible
@@greenpigking6974 you should be able to do these daily because your not loading them up with a lot of weight. If done with a lot of weight it'd be working other muscles anyway.
Update if anybody reads this. I had a tumor in my hand and had to take a year off but my bench is still 70lbs higher than pre-injury. Doing weighted pull ups with more weight than ever before while also more than 30lbs heavier than when I got injured. Don’t give up!
I had a labrum tear. It didn’t hurt, but it had a constant ache and burning feeling. I got surgery years ago and I am so glad I did.
This is pure gold man.
What you said about the lack of muscle development at 3:40 was spot on! This is me, to a T! I’m looking forward to getting home and starting this!
This is unbelievable! I had immediate relief. And in two days of just doing it a couple of times, still not believing it would help, I am feeling almost no pain and arm is completely mobile for tennis. I tried everything they mention, mobility exercises by doctors, trainers anything concerning the right shoulder and upper arm, ibuprofen, icy-hot, acupressure. Some of these helped for a minute and partially and some did not affect me at all, to my dismay. This helped immediately and gave me hope that the shoulder might be completely normal. And that it might not take such a long time! I can now continue with my beloved sport, tennis. Can I thank you enough! I guess the only way is to check into your APP. That is the least I can do! ❤
Changed my life. Thank you so much. Now I am enlightened that POWERLIFTERS need to train small muscle groups as well. Thanks again.
Guys, this is the most impressive I’ve ever seen. Thanks for it. I can feel that my infraspinatus working really bad and other muscles taking over his job. I feel this muscle like its shrink and giving sounds like click anytime I move my scapula. I wish to live near you guys:) greetings and big thanks from Czech Republic 🇨🇿
Betcha he can do a Video Conference with you even in Czech Republic❗️
I too get that light clicking noise from both my shoulders and I thought I was the only one,any updates bro??
I have clicking in both shoulders. I will try these and report back after weekly.
@@marioperricone Hi Mario. What are your results after 5 months?
@@marioperricone yeah what happened
Can't believe this physical therapist grabs his patience arm and jerks it into a vulnerable position without informing the patient he's going to move his arm. And then of course the patient grimaces as he tenses his shoulder that is injured. That only makes the injury worse. A physical therapist should know this. The pants pull up exercise was terrific a good one to add to shoulder rehab. That is a hard muscle to isolate
Very well done. Love the great detail and the testimonials of people who have been healed. Thank you may Jesus Christ bless you
Love the philosophy, love the execution. You guys are solid on anatomy and biomechanics.
I just did this workout today and wow I really felt it in my rear delts. I have a right shoulder pain especially when I bench and when I do BJJ. I'll continue to do these and report back in about a month.
Hey I also do BJJ is your pain related to AC joint inflammation
So it’s been a month, did you see any improvement?
@@sankara307 I didn't stay consistent. I just started doing it again this week. So, I hope to update in a month from now.
@@ahmadawadallah5321 update
and now? @@ahmadawadallah5321
3:45 sums it ALL UP. I was so proud of myself for bulking, working out frequently, and having the body I wanted. HOWEVER, here I am 2 years later with wrist problems, elbow problems, and beck pain, and it’s all because my shoulders are simply not functioning as they should. I’m physically unable to put them in this position because of the underdeveloped muscle.
Thank you so much!
The rear delt is the most important and unfortunately the most underrated shoulder muscle.
Had both shoulders rotator/labrum's repaired by surgery. Now have impingement syndrome on my left shoulder with another partial tear. I'm definitely going to make these exercises part of my routine going forward....well done.
I am currently training for BUD/S right now with a torn rotator cuff and labrum. Didn’t know what to do besides deal with the pain but I can feel the difference just from this video. Before these excursuses my shoulder would grind and pop constantly and hurt with any movement. Glad I came accross this channel
Im also training for BUDS and have shoulder problems.
Did this guy's exercises help?
I do longboarding and have often dislocated BOTH shoulders. Ill implement these routines for life now.
I haven’t had a chance to try your exercises yet. I’ve been suffering for about two months now following other people’s videos with little increased strength and range of motion. I’m excited to start following your videos, especially after reading some of the comments. I’ll report back in a month or so to inform you of my progress
Please do
How did it go?
It's been 3 months. Any results?
Glad I found this. I tore a shoulder muscle going on a year and a half ago. Trying to work back in the gym. Dropped weight to a fraction of what it was but still can feel it not healed.
Wow! I spent over a month and a half doing exercises the chiro gave me for rotator cuff injury and they made me worse. Just tried two of these exercises and immediately could feel they were getting to the area that is hurting. Thank you so much!
which ones? how many sets..etc?
So how are you now ? Any improvement?
Torn rotor cuff 66 years young. Bone spur and arthritis. Was told a total reverse replacement would be best outcome.
I will try this as I’m not ready for surgery and have full use of shoulder but daily pain.
I found your glute medius information very useful and this again was very insightful, I appreciate you putting out this free but very informative video. It’s really hard to find information on beginning a shoulder stability program most are too advanced or over stimulate the upper traps as you detail. The infraspinatus is a very hard muscle to isolate and develop especially when there are so many muscles which overpower it and cause internal rotation. I tried immediately these exercises at home and found direct and profound activation of the target muscles, once again with your directions feeling the correct muscle activity is vital and in the right vicinity is crucial. Thanks out to you from Melbourne Australia I’m a sports therapist working every day to not only improve my issues but all my clients and evidence based practice like this is invaluable.
Thank you
I've had roughly annual shoulder injuries for decades. Same shoulder, same injury, with lots of frequency. I've done all the rotator cuff stuff, and it helps, but my shoulders are always fragile. One wrong move away from injury. This is probably premature, but I've now done these exercises twice. The first time, I wasn't sure I was doing them right. Didn't really feel anything right in the places he was saying. Today was the second time. I could actually feel those muscles being worked, and they were tired. I have a great feeling this is going to work!
From a serious motorcycle injury and invasive surgery, I have rotator cuff issues. I'll try these 3 out. I'm optimistic.
Any results to share?
@@danear2 I guess he never tried them out ☹️
@@killiaslo1601 No one follows up. Not a single person.
@@cnam1258 gonna be trying these out starting this week. My neck and shoukders are FUCKED i need something
@@TempleTrainer How's it going now?
How you break this stuff down. Amazing, learnt so much watching your content 🙏
So much value in this content. And the flow in conversation between both of you. I love how Zach cuts in with refinement and detail.
I'm almost 60 and I have had severe bursitis in both shoulders. I'm trying these! Thank you.
I’ve had several subluxations (partial dislocations) of my right shoulder now. Typically happens when playing sport.
I’ve been doing these exercises recommended in this video for about 7 months now and i can honestly say my right shoulder feels more secure and stable in general and whilst playing sport.
I do these exercises 2/3 times a week which I have found to be working well for me.
If you’re experiencing shoulder issues like mine I would highly recommend giving these exercises a try !
How many sets/reps, and what amount of weight did you start with?
I recently had an anterior dislocation on my left shoulder. Haven't been to a follow up with the docs yet, but I've lost about 20-30degree range of external rotation. Have you suffered from anything similar? If so how have you treated it?
@@abujunayedHi Abu, Even i had my left shoulder dislocated last night and doc recommended to go for arthospic bankart repair. However, i have made up my mind and will not go for surgery as it will be healed gradually with the exercises i believe.
excellent advice and no nonsense presentation. I'm not sure about the health of my labrum, but I am battling shoulder instablilty, and these exercises are the perfect addition to my serratus anterios strengthening efforts. Thanks
If your trying to get fixed-Best thing is privates. No matter how good i make the videos. Doing it on your own. U will always miss something. Or push to far with exercise thinking it is correct.
amazing content i love it! currently dealing with a shoulder injury from boxing! im doing these 3 already
Thank you for this guys. Now spent half my life plagued by this problem. Hopefully it will be a thing of the past soon
@P Jeffery i regularly do the 1st exercise but I use a resistance band. Found that doing that and working on the rest of my back too really helped. Started doing cold baths/showers. backstroke swimming, sauna and even had a go at some yoga. It's fine when I do all those things but if I don't and get lazy it comes back pretty quickly unfortunately. Leaning over and staring down at a phone definitely does no good to anyones neck/shoulders either I think it's safe to say. Good luck
@@tobytobias4011is ur shoulder fixed now? Or still not
I wish you made this video 4 years ago! My rear deltoid and any muscle that's near by atrophied from 3 herniated disc's. But the rear deltoid, lat and muscles between there still haven't recovered. I tried this and I felt it. So hopefully it will rehab my entire shoulder and, tricep
Been looking for the right kind of exercise since I knew I messed up something 2 months ago, it's been healing and I've done pt with it and it has gotten better over time, but that pull the pants up one hit the right spot 100%. Thank you very much and I wish y'all the best.
Had to shun routine gymming for some time or not?
@@sahilrajput4294 I took 2 months off to heal because I had torn my labrum in my hip as well. Then I started doing the stretching for range of motion until I added light weight. I am 100% better now after working on it. Still incredibly glad to have found this.
Tried everything, surgery, rotator cuff scapula exercises for ten years, platelet therapy, just about everything on YT, these exercises look different, I’ll give them a try
Glad I tried! It’s been just over a month and I have had a SIGNIFICANT improvement with my shoulders. This works!
Can you do one for lower back sciatica-enlarged disc. Please include exercises to avoid.
I don't usually leave comments. Keep up the good work this is amazing!
Great I've been dealing with that exact muscle problem.
Jeezus i tried that 1st and 3rd exercise as soon as i watched the vid, the cliking noise and the sensation has gone omg thanks!! Imma do it for couple months for sure thanks a lot🥺🥺
You guys have been a wealth of information. Thank you so much for the heads up. I have some newly found faith in recovery without surgery. I already went that route (surgery) with the opposite shoulder and wasn't looking forward to a repeat of that. Thanks again.
I’m starting this tomorrow. Been having issues several years, getting injections. Retina doc says fluid is caused from steroid, so no more. And I am in agony. Thank you!
Shoulder popped out from trying to sprint yesterday. Thank you for this video. I have a strong upper back but as you nailed on, my lower traps and intrinsic muscles of the back are undeveloped. Will add the exercises in the best I can.
I feel you...hope you make a good recovery
Did it get better? Have you dislocted ever since again?
I guess I'm just screwed. I have completely ruptured my medial triceps tendon in the left arm, completely torn labrum in my left shoulder as well. The only reason i did not have surgery for these injuries is because they happened on the same night where I also broke my left arm And fractured the growth plate in it. The doctor who treated me did ZERO scans or due diligence and just set my arm and put it in a cast (with a ruptured triceps tendon off the bone) ... I have watched countless videos to help me and even with discipline in doing all of these exercises NOTHING helps. I feel as though my arm will just be gimp for the rest of my life....
I wanted to say though that this video has helped me the most and I have experienced very brief periods of relief because of this video. SO thank you very very much for making this one, it has been different from all the rest.
Just paused at 22 seconds. As soon as I saw Nick's crucifix and MASSIVE Miraculous Medal, I knew this was the video for me.
Keep up the great work gents. God Bless. Luke
I love this, Im gonna try this at the gym tonight. Thank you for the detailed visuals! Excellent video for advanced rehab. Love it.
Thank you that is excellent advice and yes keeping the head of the humerus in position is critical for the proper function of such an unstable joint! Keep them coming much appreciated
Howdy from Sacramento! So grateful for this video. Long time sufferer of right side shoulder pain from years of volleyball. After just two reps of the pulling up the pants exercise, I could feel some relief. Going to keep working it! Thank you!
How’s it going now after a month?
You guys seem trustworthy. I’ll definitely try the exercises.