Posterior Shoulder Impingement
Вставка
- Опубліковано 6 жов 2016
- themuscledoc.com A PAIN IN THE REAR-Delt-ish area?
Posterior Impingement of the shoulder is a very common malady of overhead athletes of all disciplines and is something that can be easily managed when identified.
Characterized by a sharp pain in the back of the shoulder when approaching 90 degrees external rotation at 90 degrees abduction, the pain is caused by tight posterior structures of the shoulder impeding the glenoid fossa of the scapula. As the arm elevates the humeral head shifts posteriorly and when these structures are tight ( teres minor, infraspinatus, posterior capsule) the humeral head compresses them into the fossa, causing pain.
TRY THIS:
The sleeper stretch is essentially a static stretch into internal rotation, while the gelnohumeral joint is being compressed by bodyweight. This is meant to be held for a longer period of time so the inert posterior capsule can also make the appropriate changes.
Visit our website: themuscledoc.com/
Check out my Tweets: / the_muscle_doc
Like us on Facebook: / themuscledoc
Follwow me on Instagram: / the_muscle_doc
Check out our videos: / @themuscledoc
Come see us at:
The Muslce Doc
241 Polaris Avenue,
Mountain View CA, 24043
P: (408) 966-7690
Man I don't usually write comments on UA-cam but let me tell you that I could barely move my shoulder because of a terrible pain in the rear part of it..I just did this and I feel 9/10... Thank you so much
Gabriel Martin glad to hear!
Dude, I have been in pain for almost a year and you literally helped more than 3 doctors ever could! For the brief time I just tried this I feel significantly better, thank you! This was hindering strength training so much, hopefully I can get my shoulder back to normal.
I'm the same... How's it been going for you? Has this stretch worked in the last month to relieve the pain at the gym?
I have been doing this stretch for MONTHS ad directed by a physical therapist and it did not help. With the addition of rolling my body weight on top of my shoulder I felt a pop and the pain went away in seconds. Thank you from the bottom of my heart. I am so greatful for your thoughtful explanation
Dude, thank you for this video! I have been having pain in my rear delt for weeks and the PT in my health insurance had me doing band exercises with absolutely no results. I have been doing this stretch for a few days and cannot believe how much better my shoulder feels. Thank you so much
Jordan - I have been suffering for 2 months with shoulder pain as a result of a poor warm-up before a lat pulldown. 5 mins of stretching as directed in your video has significantly reduced the pain in a way no other stretch has. Heartfelt thank you.
No joke been in so much distress thinking I had permanent rotator cuff tendinitis, nothing has helped! Haven’t been able to do a push up in weeks.
Doing this stretch once proved immediate results! Thank you!! Turned my whole mood around. Subscribed!
BRO. I never comment on videos, but ive had serious rear delt pain everytime i go gym and could never sort it.
Tried this and straight away the pain has gone!!!
Thank you!!!
Dude I thank you from the bottom of my heart. I did the stretch for 20 seconds and I lost the uncomfortable feeling I felt when I externally rotated my shoulders. Thank you.
Unbelievable! Had some pain in the rear of my right shoulder after lifting last week. Nothing too severe, but I was prepared to take some time off and possibly see a Dr. Did this stretch for a few minutes and the pain vanished. Seriously, the most instantaneous relief I’ve ever had from an injury. So I glad stumbled across your video. Thanks!
How many times and how often did you do the stretch to recover?
Life saver. 3 months of impingement gone in 1 minute.
It came back though didn't it? Surely it didn't disappear and you just got temporary relief
@@DudeWheresMyCardz no it's gone
Haaaaa😂😂
@@ecelectro LMAOO
And the comment is too fake.
MAGIC! Instant relief after doing this stretch only once. Thanks Doc!
From the bottom of my heart:
Thank you, thank you, thank you!
bro.... all im going to say is thank you, you deserve alot more and i hope you achieve beyond your goals.
My first ever UA-cam comment...Wow..just wow. The pain I’ve had for months was gone after holding this stretch for 1 minute. Let’s hope it stays away. Keep up the good work dude. We all appreciate it!!
I used to bench in the upper 300/ low 400s on a good day but have had rear delt issues for the past year. Now I can hardly push 275 cause of the pain it causes. I have not felt this much relief from my shoulder pain in almost a year and you showed me how in less than 3 minutes. Thanks so much man.
Man I have the same issues back in the day when training chest I got such a pump now I have to drop the weight before I even feel it in my chest because rear delts hurting
I hope this works for me, any other advice???
Was loosing that mind over pain battle and was about to call the orthopedic. One stretch and 90% better, blew my mind
Thank you
I also have pain in the rear part of my shoulder and it made lifting my arm so painful. After doing this stretch I noticed an immediate relief to my shoulder and more range of motion. Thank you so much!
There’s a ton of the same comments but whatever . This has been a life saver for me !!! Always had this pain on and off for years ! Wish I would have known about this stretch so long ago !!! Explanation was easy to follow ! You’re a rockstar !!!!
This is the only explanation on youtube for this pain. Everything else makes this problem seem impossible. It's as if there's no such thing as being too externally strong. I had shoulder issues from too much internal rotation, did tons of mobility stretching for a few years, and then got slowly into strengthening my shoulders externally to never have shoulder pain again. I focused 95% of my workouts on external rotation strengthening, back and rhomboid, and then all of a sudden I was stretching my shoulders overhead with a TRX band, leaning into slightly, and bam, 10 days of shoulder pain. I thought I just overstretched it, but that exact movement you demonstrated is was was giving me problems and I could feel my lats bounce up and down when I did that movement. Thanks for the video. I'm going to do a few more rounds of this stretch. I was at a loss man. Mahalo. Aloha.
Omg you just fixed my shoulder pain thank you so much for this!!
This works! Already feeling quite a bit of relief after just doing it once. Good stuff!
Oh my gosh, it works. Thanks so much. I had tightness to my right rear shoulder for probably 30+ years. I’ve been doing yoga and stretching for about two years loosening up my upper back. But this really worked. Hit the spot. Thanks again.
This worked like magic. I felt better right away. Thank you!
Thanks for the video. I am having pain in the rear part of right shoulder. I tried various exercises to bring down the pain. This is the first exercise that really helped me.
Holy shit man this has worked more than any stretch I looked up for impingement. I've had this for years hopefully I can get back to working out without problems.
Persistent problem gone! You’re the man thank you. Full functionality almost immediately.
Thanks, this stretch helped out. I have this shoulder pain that radiates from the tip of the shoulder down the tricep, over the deltoid and back along the back shoulder blade. It comes and goes and I believe the pain stems from osteoarthritis at the humerus' head.
What a stretch! After trying so much this really pinpointed my issue. Thank you
Wowwww. Thank you sir. I have been in so much pain for two weeks taking anti inflamatory drugs with no success. I did this just today and I can already feel the difference, not yet without pain but a lot better. I´ll keep doing it since today.
Daaaamn this stretch felt so good!
Appreciate the video!
Great stuff man. Felt the difference straight away thanks.
i've been seeking treatment for past 6months & can't get it fix. just when i am about to give up & live with it, i found your videos. it works for me! thank u so much.🙏
Holy cow, I'm glad I found this video! Thank you so much! I have been reluctant to go back to BJJ (now that the lockdown has been eased some), because I was having rear deltoid pain that didn't make sense to me. I wasn't having "classic" rotator cuff tear symptoms, but couldn't figure it out on my own. This made a huge difference!
Wow, this instantly made my shoulder feel better and felt like a relief of pressure where the impingement was occurring
Incredible, sparred with a buddy and tweaked my rear delt about a week ago. Already seeing the difference.
Amazing stuff, helped heaps
Great video
Oh my gosh, I've been dealing with a shoulder injury, external rotation pain for two months and this seems to help after one try!!!! Really hope this fixes my issue. Thanks for posting!!
Unreal man !
THIS IS AMAZING. I just tried it and my left rear delt/scapular area felt better trying to externally rotate. I can't wait to confirm this when I get aches and pain in the gym
It works... amazed to feel the relief at once...
Many thanks
You are tha man! That stretch feels awesome on my shoulder! Thanks 👍
I did bench press today and it works! Thank you!
First comment I think ive ever written on UA-cam. This video is absolutely awesome! Shoulder pain so bad I cant hold the barbell across my back in a low bar squat, completed the stretch, almost completely fixed ✌️ Cheers dude
yo this is a great video man. this stretch is pretty painful but seems to help a fair bit. thanks man.
dude +1 to this. completely fixed my shoulder. You are a hero.
I had this strange pain in the traps and real deltoid whenever I raised my left arm or just hanged down from a pullup bar. I went to a PT and she put some needles in my shoulder with no results. I had this problem for like 3 weeks and sometimes worked out through some pain. After I did this stretch the pain was gone right away in like 30 seconds! TNX you are a life saver!
This stretch is great - instant relief! I find doing full range external rotations (really pushing into the end range of the eccentric portion) helps keep the infraspinatus from getting too tight.
Thanks this helped my shoulder a lot
Thank you! I had this posterior shoulder pain for 4 years.. and I couldn't even shoot a basketball.. it got so bad. I couldn't lift, couldn't play sports, it keep getting inflamed, and was never healed completely. This stretch really worked for me, I wouldn't say my pain is all gone, but it's like 7.5/10 now.
Pain gone! Amazing! Thanks a million!
can't say it relieved the impingement, but the stretch definitely hit directly in that area. thank for sharing this content.. I'll keep stretching and see how it goes.
This was worth trying! I tried it out carefully and could see a difference even after the first round. I'm going to continue to work with it and see how it goes. Thank you.
Thank you! My shoulder has been hurting for weeks. One example, I could not push a rolling chair forward due to the pain. I did the sleeper stretch once and I am amazed at the pain relief!
this video may have just saved my life tysm
Out of gym for 10 days scanned the whole internet nothing worthy
Just about to sleep and watched your video , strecth before sleeping and miracle overnight . Love respect gratitude . Love u 3000😘😘😘
thanks you!! I couldn't back squat for years due to this type of shoulder pain😥. It made my front squat great though
Yes I agree completely with Gabriel! I was doing Zumba with 2.5lb weights back in 2012 and have been dealing with this nagging pain since then. I did this exercise for 5min and can now laterally flex my left arm/shoulder. I too am at a 9/10. Thank you!
TOTALLY worked!! Thank you!!!
Thanks for this. I've had shoulder pain for the last 3 months. No presses, benching, push ups or dips. Even pulling movements felt twingy. Chiropractor, physio & sports therapist had no idea why it was. One even suggested possible surgery. This stretch has alleviated 90% of the discomfort in 2 days
How many times and how often did you do the stretch to recover?
that was fantastic! THANK YOU!
Thank you so much, fixed my pain in a matter of minutes!
damn..!!
it works..!
i had a lot of trouble in my rear delt of left shoulder which was a big problem in my banchpress workout and pushups..!
after doing this i feel better.!
10/10!!
thanks for the help, i needed this!
Pain gone! Thanks so much!
Thank you for the video man! I did the stretch and it helped but it didn't take the entire rear-delt pain away. Do you have any more videos you can point me towards on your channel that address other stretches/treatment options that can help with this impingement/pain?
Wow! I've been dealing with a shoulder issue for over a year, been to PT, Massage Therapy, Chiropractors...nobody was able to isolate and address the root cause.
I did the stretch and felt a couple of distinct non-painful pops and immediate relief. A couple days later I did it again and got another small pop (non-painful) and was able to do my shoulder routine pain-free for the first time in a long time!!
I'm a medieval sport combat fighter, and I've been having serious issues with my shield arm going weak, and the posterior deltoid screaming at me. I will stretch again before practice tonight and see how it goes, but I'm incredibly optimistic!!
Thank you so much!!
Mohamed t
Definitely one of my go-to shoulder stretches!
Tony Montgomery you're doing U.S. Open eh?! I thought I saw you on the roster for Pro raw and I got excited
Oh man I really wanted to get out there and compete, just couldn't make it happen. Then I got an invite to the Open so it worked out. Hoping to compete with you soon man maybe in the fall/winter?
Tony Montgomery yeah well
See how I go in Australia, maybe record breakers
I'd be down for Record Breakers Burdick puts on the best meets. Good luck in Australia
hi everyone ,if anyone else trying to find out home remedy for shoulder shoulder pain try Seans shoulder fixer (Have a quick look on google cant remember the place now ) ? Ive heard some decent things about it and my neighbor got amazing success with it.
What the heck? I had this pain for two weeks and this stretch solved it just like that! Thank you so much for sharing your knowledge on this!!!!
This video literally saved my life. Been going through 5 months of misdiagnoses (3 PTs, 3 Chiros, negative MRI and Xrays). I did this stretch and I'm 80% better. My left trap has been so flared up for months and its instantly gone. Just need to work on muscle atrophy of lats, deltoids, serratus, rhomboids, scap stabilization, some rotator cuff strengthening and should be good to go.
Great info. What causes it?
This is fantastic. Thanks a lot.
Man thank you,this is a problem I have had for many years now
Great video man
Hey man, at the end you said there are other causes for impingement..do you have any other treatments? Thanks!
I just tried this it helped alot. I was hanging to try and relieve this which helped but this was much better. Thanks
I know this an older video so idk if you’re gonna see this. used this for my shoulder pain and it’s gone in a few days thank you.
Incredible! I've had this pain literally years. I had almost instant results from this stretch! Leaning my torso into it and adding a light (2-3lbs) sand weight on wrist for the internal rotation really helped. THANKS, & u are rockin that beard dude.
How many times and how often did you do the stretch to recover?
Started with 3sets of 10 seconds and it was painful, but within days I was @ 20 sec. 4 sets. Range of motion improved, & pain subsided. I started adding resistance to the stretch which helped too.
Holy mackerel! This is amazing!
Kind of besides the point here but you mention they could be tight due to anterior instability. Would standard rotator cuff strengthening exercises fix the anterior stability? Thanks for the great video, I just did it and it seems to be helping so far so much appreciated!
thank you so much for this
I am a powerlifter and funny that I got this shoulder issue. I usually do a lot of heavy overhead carries, rowing and face pulls to make sure my shoulders are healthy yet I injured myself by doing them too much. Thanks for the video. Do you have more stretches for this shoulder problem? I cannot bench right now.
is it common to have an audible clicking/popping with the PSI? sleeper stretch did help - thanks
This is so good thank you, I thought I might’ve had to go through surgery since I have a bad shoulder
I’m right there with you
Holy moly 3months of shoulder hell and all it took was a simple exercise. Thought I was going to have to quit bodybuilding. You're a beautiful man 😃
Right? I had severe confusion when I did this stretch, then felt much less pain when I did full range of motion movements with my shoulder. This is UA-cam's top-tier content.
Thankyou!!!!! muscle doc, i was suffering from restriction of movement in my shoulder and couldnt lift heavy weights overhead for more than 2 years!!! and this is the only stretch that has totally cured my shoulder impingement.! i have already tried sleeper stretch, but you have explained it soo well that i executed it in proper form and my shoulder feels amazing again!. thank you! much love and peace to you brother,! love from india!
How many times and how often did you do the stretch to recover?
Any other videos on posterior rotator cuff pain? I’m wondering if my left lat is the culprit. It’s tight and same side I’m getting discomfort.
I have the feeling I'm having this problem, it feels like some soreness in the back of my shoulder. But I don't do any overhead or throwing sports. I long thought the problem was doing too much pecs & delts and not enough lats, since almost everything connected to the head of the humerus seems to pull it up, not down. But I'm having it again despite laying off all of those and balancing well with lats. What I suspect now, and I'm wondering if you've seen this before, is that I'm holding the bar too narrowly on my low-bar back squats. External rotation to the limit, then forcing my hands back behind my head and close to my shoulders. It's a little hard to grasp the exact positioning of everything, and I'm sure my scapula is being pulled around too. I haven't been back to the gym yet, but I am planning to try widening my grip substantially and also lifting my elbows more than I have been. Have you heard of this being tied to low-bar back squat grip before?
At first tries, ahould this stretching hurt right on the spot where it aches my posterior shoulder? Because it does when i do this stretching. Is that normal?
first find out if you actually have a posterior impingement. look up posterior impingement tests on youtube. and go through some and see if u get any of the symptoms. then finally go ahead and do this but gentle sleeper stretch is actually pretty bad because people over do it and or do it wrong. best way is to always mobilize your upper back - stretch and roll your lat and pecs. then do strengthen exercises for your rotator cuff. this generally fixes most shoulder issues in general.
@@iamhimman you're such a big help! Yes i think i do have posterior impingement. I tried many confirmation tests i saw here in utube. Last question, can i still do deadlifts while it hurts and can i do shoulder workouts? Or it will worsen my posterior impingement? I wanna go back to the gym already 😔
Kim personally I have it and still deadlift. I can pretty much get into any position without pinching. I just have a ache tight feel in my rear delt lat chest type area. So what I'd say is if u feel pinching or heavy stress stay away if not and u still feel some what comfortable. Follow this process. Roll lats and pec. Mobilize your upper back get flexibility into your thoracic spine. Then do lat and a pec stretch NOT extreme lightly. And then after that proceed to do strengthen exercises for the rotator cuff primarily the one called resisted external rotation every day like 2 sets of 20 before workouts
@@kimmkammloft but to answer again exactly about can you work out with pain. If you wanna play the safest card no u avoid things that irritate it and still do the things I said but If u do want to it's a type of pain ur looking for if it's more tightness and u can get into positions fine. Ur okay but just do what I said and after workouts ice to bring the inflimation down
@@kimmkammloft ua-cam.com/video/WTWwh7NA2zo/v-deo.html also try this video too the last exercise worked a lot for me. He has other vids too somethings dont always work. Just remember it wont fix instantly but the goal is to stretch and strengthen till eventually u have relieved pain and it heals better. U should obv get way more relief as u go on
Hey there, @themuscledoctor, old video i know. If i do this 90 decree out, rotation backwards, i have a tingling/stinging sensation down my bicep and my pointer and long finger(english?). Like a nerve also, but down the arm, not the back. Anything you know about?
This worked immediately .. i am shocked :O thank you so much.
Brilliant
Thank you !
Old video just commenting on now but.. I definitely have severe issues that need to be seen.. I can't even lay on the injured side properly.. However even so I felt after the pain came relief. Thanks!
Can this happen from low bar squatting ? I noticed it really bad from low bar squats. I have a crazy pain in my rear delt / upper lat right under my arm pit , it pinches/pulls like crazy kinda pain
awesome. thanks a lot. short and good .
This video saved me. Honestly
@The Muscle Doc I have a personnal story : I don't really feel a pain like you describe on my left shoulder, it's more like it's rocking more when externally rotating and when I BPressor OHPress with heavier weight I loose strenght.
It's only on the left side, and it's retaining me from progressing... I tried rotator cuff, unilateral, balance, plyo - exercices, getting the perfect position and form but still, when I go over 80% my left shoulder say "F*ck it, I'm done" when the right one say "Light weight, it's easy bro'".
It's so frustrating. So now I try to strenghten my shoulders, triceps, pec with isolated exercices, so it could make a difference.
will this work after one stretch or multiple times over days or weeks?
Thank you so much man
I have been having shoulder pain 6 months, I have checked out so many videos but my pain is so atypical. It’s more like a side lift deltoid work out movement causes it pain.
Doing this sleeper stretch causes pain when I do it. Is that good? Does that mean I am focusing in on a possible problem.
What strengthening exercises would you recommend for anterior instability then to prevent infraspinatus and trees minor from getting tight then
I'm also wondering the same thing!
@@alexfournier6512 strenghten ur subscapularis
@@szyszak9424 subscap serves to internally rotate the shoulders (which most people already have enough of due to poor posture and sitting long hours at desks). U sure this would help with rear delta pain?