Thank you, as I'm writing this I have 2 small tears in my rotator cuff and am constantly in pain. I was very hesitant to train period but this is easing my mind.
I do think this is great conversation. Just was diagnozed with biceps tendon impingement. And was recommended by doctor to not do any excercise. I can understand the conversation here and recommendation of working the lower body, but i dont agree with still doing even a little workout on the upper body until you feel pain. The reason why, is bc my pain, for example, is excruciating and now on medication. So if i workout, i will probably not feel any pain. I am taking a little bit of a break on the upper body, then i will start with PT exercises. Otherwise, during the medication period i could me making things worse w/o even knowing it.
Stopped lifting 12 years ago because of top of shoulder pain, right on that bone that stick up by my trap. Picked lifting back up a year ago and same pain is back. Lifting through it and doing exercises that don’t cause more pain and just going with the flow.
I NEVER comment but wow this was excellent. Tore shoulder tendon (doing flys) 8 weeks ago and have been trying to find info and help about what to do (and not do) for that whole time with limited success. Stumbled across this chat and everything resonated with what has been working (taking it slow, pushing to the edge, resistance bands, exercising everything else, listening to body, getting sleep etc. etc.). Still can't press (wall push ups getting better) and find shampooing hair tricky ha but am really getting better (small percentage each day). Great chat . nice work and thanks.
Hi Alan I read your comment and I just wanted to know how it's going. First of all are you better now? And second of all if you are do you mind sharing if some of the tips in the video helped you. No matter if something of the video helped you or not i hope you and everyone with shoulder injury is getting better.
This is something that’s important ! Glad you guys said many things that people think and so when having a shoulder injury.! I’ve had it for a year and a half, and i kept working out which isn’t good of me. Now, im getting frozen shoulder at night
My shoulder feels great right now but hurts when I bench press or db bench press especially for the first few sets..its definitely caught my attention. Anyone ever have this happen? I can do back workouts no problem or curls and of course legs..it just sucks because chest day is one of my favorites
I experienced this 2 years ago, until I woke up one day and couldn't move my shoulders easily it was mentally devastating AF U need to be careful, if u still didn't injured yourself u have the chance to correct this without falling deeper. I used to feel pain on the (front of my shoulder) during some push exercises it was a minor pain only, it was an indicator of inflammation happening that is caused from bad shoulder joint mechanics and I just ignored the symptoms. Note that not all shoulder problems are created equal, the shoulder joint is so complex and these are some of the most common shoulder problems, and more often they happen one after the other with many people : - rotator cuff related -biceps tendon related (pain at the front of the shoulder) - Ac joint related (pain at the top of the shoulder near the bone) -impingement And from what u said " chest day is one of my favorites". I bet that u target the anterior muscles much more than the posterior muscles especially the chest, which caused muscle imbalances around ur shoulder joint and pain
This message is a quick guideline, it contains the most important information related to shoulder pain recovery I learned during 2 years of my Injury. ~hope it helps ~ My MRI finding was "(Hypertrophic Osteoarthritis changes on ac joint followed by narrowed subcrumial space (impingement)" The pain was mainly on the front of my shoulder. Knowing what causes ur pain is important and will play a big role towards finding the solutions, but regardless of that the following tips will help fixing or improving it. 🔘 First, Get red of the acute pain and inflammation: What causes shoulder joint inflammation? ▶️In general, inflammation is formed regularly during repetitive movements and become problematic and painful when having a bad mechanics inside the shoulder, bad mechanics is caused from (muscle imbalances/bad Pousture/ bad form or mobility during exercises/nerve supply issues /tightness around the joint) Other factors that increases inflammation: sleeping position,stress, processed/fast foods, sugars, inflammatory foods such as processed diary and foods that are have high 'omega 6' levels, GMO foods.. Etc. How to get rid of inflammation fast? ▶️ Quality night sleeping , no stress, ice baths/ cold showers, anti-inflammatory foods, healthy diet and deep breathing techniques. For any new pain/re-accruing pain u feel, u can ice the area for the first 3 days for 15 minutes to help reducing the inflammation. ________________________________ Now let's start fixing all the possible causes of bad mechanics of your shoulder joint, u will be doing all the upcoming fixes together in ur rehabilitation program: 1️⃣ Fix Pousture issues: Especially if u have a forward head posture or a hunched back. Why is it a big deal? ▶️ Bad Pousture can causes the following issues that cause shoulder pain: -bad positioning of scapula - anterior shoulder tilt -Reduces range of motion -muscle imbalances around the joint --compromised blood/nerve supply to muscles -sc join restriction -pec minor tightness What makes a pousture go bad? ▶️-anxiety, depression, sadness - lifestyle (sleeping position, long sitting, leaning forward alot) -mouth breathing -muscle imbalances (anterior vs posterior) 2️⃣ Fix muscle imbalances around your shoulder joint: ▶️Strech the (pec minor, lats, upper traps, the posterior capsule) Streching is a temporary fix so don't spend alot of ur time Streching , but it helps alot if done regularly especially before strengthening exercises to gain little range of motion) -The best stretch u can do is the passive hang ▶️Strengthen the (serratus anterior, lower and middle traps) to stabilize the scapula Serratus anterior and lower trapezius move the scapula in upward rotation, which is crucial for shoulder rehabilitation Weakness of the serratus anterior leads to altered line of pull of the rotator cuff muscle which could increase the risk of impingement syndrome, that's why it's so important to strengthen it It is key to know that the optimal positioning of scapula will help activating the rotator cuff muscles, that's why it is crucial to strengthen the scapula stabilizers along with fixing thoracic mobility ▶️Strengthen the (external rotators muscles, rear deltoids) to externally rotate the shoulder joint. ▶️Strengthen the (core muscles, neck flexors) they are related to the shoulder stability indirectly 3️⃣ Fix your Diet for a proper healing : -Anti inflammatory foods, omega 3 foods - Amino acids from real protein sources for collagen production -focus on these vitamins (C, Mg, K, zinc, D3, B 12) -lots of water - nitrate rich foods to improve blood flow and healing (leafy greens, beets,garlic..) - silica rich foods for collagen production. 4️⃣ Improving blood flow and circulation: U might be eating healthy but if the blood flow isn't optimal in the injured area, u won't get fast results. Better blood circulation = more nutrients and oxygen to body tissues and organs = fast healing. ▶️Do daily cardio/walking, it will make the difference ▶️Active recovery : Move/ train the shoulders daily in the maximum range of motion that doesn't heart, with minimum weight high reps 30-40. this is very important to supply the injured area with blood and nutrition, it's common that blood get restricted in the injured area, so moving it is so important. ⚠️Note⚠️ Never push though pain, small pain might be acceptable during the exercise, if the pain increases after the exercise reduce the Range of motion, start with no weight and progress from there. ▶️Eating foods that promote circulation (beets, leafy greens, garlic... Etc ▶️Put Heat pads regularly at the injured area to increase circulation ▶️Deep nosal breathing (nosal breathing helps creating nitric oxide which promotes circulation and helps healing the body ) ▶️Do contrast therapy at the injured area, this method is effective especially for injured tendons. Do all the fixes and stay consistent to see results. _____________________________ Other important points: 🔘Avoid putting shoulder blade "back and down" on elevated positions 🔘 Thoracic mobility is so critical, take care of it it's important for Pousture/ scapula positioning /nerve supply to muscles 🔘 Hyperactive upper traps lead to shoulder injuries How to de activate hyperactive traps? ▶️Strengthen the lower traps and serratus, if they are weak the upper traps will compensate and become tight and hyperactive ▶️avoid anxiety /stress and correct your breathing by breathing through nose ▶️ Fix upper traps tightness and hyper activity by Exercises like ua-cam.com/video/4D6_sK6hxLQ/v-deo.html ua-cam.com/video/38IMHVBgots/v-deo.html Along with strengthening the lower trapezius ▶️Avoid too much inhalation during exercises 🔘 What make tightness in muscles? With possible solutions: ➡️Instability around the joint caused by weakness of some muscles or damage on some of them. Which causes other muscles contrct and tighten to compensate ▶️Fix by stabilizing exercises ➡️Overtraining a muscles with no enough recovery Will cause (fibrosis/ adhesion).The protein in the muscle tightnen it up to recover ▶️Fix by active release /myofascial release, active recovery, scar tissue removal techniques ➡️Weaknesses of the muscle : If a muscle us weak it gets tight as a reaction to bear the load on it ➡️Bad Pousture ➡️ Actual shortening of the muscle ▶️ This is the only case where Streching is the solution ➡️Hyperactive sympathetic nervous system which can be caused from trauma, Stress, anger, mouth and shallow breathing Muscles get tight such as upper trapezius, neck muscles , above the chest and neck when the sympathetic nervous system is activated ▶️ Do deep breathing exercises, quality sleep, exhaling and engaging abs more often when exercising, meditation, cold showers and doing other things that help being in a parasympathetic state during the day 🔘 Abs activation during exercises=exhale= less sympathetic = less tightness Too much inhalation =lose control of abs=rely on lower back = unbalanced posture = stress =sympathetic activate =tightness and hyperactive upper traps which leads to weak lower traps and dysfunction of upward rotation of scapula See this ua-cam.com/video/2vGNz3ui9Mk/v-deo.html 🔘 Isometric techniques are good alternatives if u have pain during regular exercises. 🔘u might have a Posterior capsule tightness.... Search on that 🔘 Scar tissue and facia, are two big topics they're important for injury rehabilitation, search on them. 🔘 If u don't have sufficient (Internal rotation and extension) mobility, then it's a crucial to do mobility work on them ________________________________
@@supersonic882 I have minor pain while doing push exercises In my front shoulder and it also popps way too much. Should I take a rest from the gym or go straight to the doctor?
I have a full thickness tear of the supraspinatus and was advised against surgery. I just did some work with a PT that specializes in shoulders. Made huge improvements. It still bothers me sometimes but I can train as long as I avoid things like dips and barbell pressing, keeping hands in a neutral position when pressing and pulling.
Unless you have a major injury where you literally cant lift your arm at all theres no reason you cant still grow muscle and get back to normal function. What they said is true, movement is medicine and motion is lotion for the joint. All you gotta do it lower the weights or modify the excercise and do higher reps close to failure Also really focus on stability as the supporting muscle amd stabilizers will help to support the healing area Movement that work stability and mobility at the same time are gold, Things like light kettlebell bottoms up excecises and banded excercises Machines can also be useful to work the muscle and get bloodflow without risk too
im having shoulder pains for 2 weeks already and definitely presses is my struggle but i can do my other body parts. i know people who stopped working out all together
8 weeks off lifting after broke my shoulder 😢 the weeks continue to be bleak as I miss weights so bad. Oh well. It will be nice when I can work on my gains again
So you wouldn't really be able to work out your chest at all with a torn rotator cuff or shoulder injury in general since most chest workouts involve shoulder movement of some sort.
I think I have an impingement in my shoulder. It only hurts to press. I can do shoulder lateral raise and shoulder over head press. It’s when I’m doing upper chest press. It kills my shoulder. It’s really annoying because I need to focus more on my chest.
I injured my shoulder on October 2022. Ortho diagnosed with a minor SLAP tear. However, it feels like I’m never going to recover from this injury/discomfort. when I attempt to do chest and shoulder workouts it’s discomforting and painful enough to not even work around it. What can I do?. I’m loosing it.
I had a shoulder injury for around 6 months, which i kept training chest, climbed and worked. I work as a firefighter in sweden which made the shoulder injury worse. I went to a orthopedist which told cortisone injection in the shoulder which unfortunely didnt help. He told me i had to undergo a acromion surgery. I have been on sick leave for 2 months since i couldnt move my shoulder at all at the start but its getting better now. All i can say is that its worth to take care of it. still on sickness but im doing the rehab and can move around the shoulder now, but i cant lift anything with weights yet. It was hell at the start since i couldnt train, gained weight since i still ate the same amount but at the same time, you will get back at it if you enjoy training. Try to go a physiotherapist that can help you mate, try to take care of it.
@@JoeyWard-lh3gr zero. Took me about 2 months with the stability training to get it fixed. I dont think the bpc-157 did much but i have no data. Things really got fixed when i did band work 3-4 times a week
@@JoeyWard-lh3gr ended up doing these exercises with my trainer called “swimmers” “clocks” and “ladders”. All with a band around my wrists facing against a wall. The swimmers didnt use any bands
@@cg155404 i dont know technically what it was. It was a deltoid/shoulder thing. Every now and then i will feel like a soreness or stretch feeling when i go above a certain weight and at a certain angle. But its way better than what i was going through.
I been dealing with some bullshit deltoid/shoulder/bicep tendon issue for 4 months. I tried just about everything. Banded W’s the rotation stuff. All that stuff is fine. Its only when i lift 25lbs or more doing press, No benching no dips no pushups anymore which is annoying. Hope this shit gets better
@@marklanston7256 my current trainer had this thing gone. Im 95% better. Can press 40lb dumb bells no pain, no pain on pushups and benching. We did alot of shoulder stability work. Shit aith bands. Up close to the wall these things called “clocks”. Or clocks on the floor in the push up position. We really strengthened the scapulas and muscles around the shoulder and thats really been huge. It took a shit load of time though. I got hurt last august 2023.. its now mid march 2024
I've had the same problem for about 2 years til now. I can't do push ups, military press, bench press no more (I should have seen a doctor but never did). After about 6-8 months I can do pull ups again but no more than 50 per session.i just use lightweights, kettlebells and resistance bands now.
@@marklanston7256 fully fixed. Alot of therapy work with the trained. I dont even knownthe names of the exercises. But alot of shit with bands. It took several sessions with some work but i can now shoulder press 30lbers
Band work called clocks? Facing wall exercises with bands. Ladders and clocks my trainer calls them. And laying flat bands across wrists doing s bench motion with one kettle bell in hand doing a pushup motion.
Glad I found this clip. I fell and injured my shoulder in a way where I need surgery. In addition I have pre-existing arthritis and a partially detached bicep tendon. My question being which kind of workouts can I do post op? Also, how long should I wait to restart working out again?
I did some research. If your rotator cuff is constantly hurting and or torn then surgery is probably the only option. If it only hurts when pressing or pulling then you might need to rest it for a month or more. I tried 1 week and it didn't help now ima try a month
I still do the bench press and shoulder stuff. I have pain everyday, is that normal or should I back off? I am afraid I will get smaller in size. Any tips?
I'm 67 years old and I started working out 40 years ago 1st year rip my shoulder I still work out but I was careful on what excise I did but I didn't stop I work through it 1 or 2 years to heal some what...it was always there but I was fine up in til now wicth is 40 yeas later and I injured it and here I am trying to slowly work through it man it hurts but I train my chest on universal machine...pushing out words and my arms free weights curls and and kick backs and legs on the machine..one day at a time..I do nothing that as me lifting over head..one day at a time..see what happens..
HELP MY DOC CLEARED ME FROM PT AND SAID I CAN START LIFTING, I HAD SLAP TEAR SURGERY ON DEC 9. IVE BEEN DOING NONSTOP CARDIO AND NOW IM SCARED ON WHAT LIFTING EXERCISES I CAN START WITH AND IDK HOW TO BUILD A LIFTING ROUTINE AROUND A INJURY
@@shymanshimanto5908 anything that doesn't aggravate ac joint. And i've been doing band exercises that have been helping. youtube ac joint pain rehab exercises.
You guys are so great on multiple levels! I have a labral tear into the biceps on one shoulder and six months later I got the same thing on the other. The last three months I’ve had tennis elbow in my right elbow, which could be from overcompensating for the shoulder. Any recommendations? It’s a lot all of a sudden! I tried the Graston technique for a few weeks on the elbow since I can’t do a lot of shoulder PT while I have the elbow issue. Orthopedic surgeon said 50% that surgery would fix it since I’m over 50. PT recommended.
I am struggling with impingement syndrome on both my shoulders for a bout 2 years now and have visited dozens of doctors and physiotherapists without any real solution. I have found kind of a way to train in a way it does not hurt as much as it does normally. Yet I‘m not really pain-free and still got big issues with f.e. lateral raises. What would you advise me to do?
I have a rotator cuff injury on my left shoulder. I tried pushups with a closer grip than usual. Give it a try on the wall if it works then gradu ally do it on the ground. Best of luck!
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](/img/n.gif)
Thank you, as I'm writing this I have 2 small tears in my rotator cuff and am constantly in pain. I was very hesitant to train period but this is easing my mind.
Your dedication to fitness really shows, and it inspires me to push harder!
I do think this is great conversation. Just was diagnozed with biceps tendon impingement. And was recommended by doctor to not do any excercise. I can understand the conversation here and recommendation of working the lower body, but i dont agree with still doing even a little workout on the upper body until you feel pain. The reason why, is bc my pain, for example, is excruciating and now on medication. So if i workout, i will probably not feel any pain. I am taking a little bit of a break on the upper body, then i will start with PT exercises. Otherwise, during the medication period i could me making things worse w/o even knowing it.
I’m taking a week off due to some pain in shoulder , I really hope it gets better next week
Call a doctor bro, don't wait. Shoulder pain is a ticking time bomb.
@@InsulinRunner Ticking time bomb ? Why do you say that 🧐😨
Stopped lifting 12 years ago because of top of shoulder pain, right on that bone that stick up by my trap. Picked lifting back up a year ago and same pain is back. Lifting through it and doing exercises that don’t cause more pain and just going with the flow.
@@Nas_JO Changing the form might do the job. I corrected my severe shoulder pain by making slight adjustments.
Did it?
I NEVER comment but wow this was excellent. Tore shoulder tendon (doing flys) 8 weeks ago and have been trying to find info and help about what to do (and not do) for that whole time with limited success. Stumbled across this chat and everything resonated with what has been working (taking it slow, pushing to the edge, resistance bands, exercising everything else, listening to body, getting sleep etc. etc.). Still can't press (wall push ups getting better) and find shampooing hair tricky ha but am really getting better (small percentage each day). Great chat . nice work and thanks.
And how is it now, it happened to me 3 days ago 😭😭😭
@@IzVlad took from July to now (Jan) to be 95% sorted. takes ages but it gets better !!!!!!
Thanks for commenting bro I feel you I was the beast of pull ups and going harder than anybody with a weighted vest and here I’m about to be a month
I’m definitely going to let it go and take it hard on my legs and core but it sucks when u get to build d v taper it’s fine we will come back STRONGER
Hi Alan I read your comment and I just wanted to know how it's going. First of all are you better now? And second of all if you are do you mind sharing if some of the tips in the video helped you. No matter if something of the video helped you or not i hope you and everyone with shoulder injury is getting better.
This is something that’s important ! Glad you guys said many things that people think and so when having a shoulder injury.! I’ve had it for a year and a half, and i kept working out which isn’t good of me. Now, im getting frozen shoulder at night
Hello how is your shoulder, did you manage any improvement in range of motion?
thanks for the great advice been struggling for 2 plus years with shoulders
My shoulder feels great right now but hurts when I bench press or db bench press especially for the first few sets..its definitely caught my attention. Anyone ever have this happen? I can do back workouts no problem or curls and of course legs..it just sucks because chest day is one of my favorites
I experienced this 2 years ago, until I woke up one day and couldn't move my shoulders easily it was mentally devastating AF
U need to be careful, if u still didn't injured yourself u have the chance to correct this without falling deeper.
I used to feel pain on the (front of my shoulder) during some push exercises it was a minor pain only, it was an indicator of inflammation happening that is caused from bad shoulder joint mechanics and I just ignored the symptoms.
Note that not all shoulder problems are created equal, the shoulder joint is so complex and these are some of the most common shoulder problems, and more often they happen one after the other with many people :
- rotator cuff related
-biceps tendon related (pain at the front of the shoulder)
- Ac joint related (pain at the top of the shoulder near the bone)
-impingement
And from what u said " chest day is one of my favorites". I bet that u target the anterior muscles much more than the posterior muscles especially the chest, which caused muscle imbalances around ur shoulder joint and pain
This message is a quick guideline, it contains the most important information related to shoulder pain recovery I learned during 2 years of my Injury.
~hope it helps ~
My MRI finding was "(Hypertrophic Osteoarthritis changes on ac joint followed by narrowed subcrumial space (impingement)"
The pain was mainly on the front of my shoulder.
Knowing what causes ur pain is important and will play a big role towards finding the solutions, but regardless of that the following tips will help fixing or improving it.
🔘 First, Get red of the acute pain and inflammation:
What causes shoulder joint inflammation?
▶️In general, inflammation is formed regularly during repetitive movements and become problematic and painful when having a bad mechanics inside the shoulder, bad mechanics is caused from (muscle imbalances/bad Pousture/ bad form or mobility during exercises/nerve supply issues /tightness around the joint)
Other factors that increases inflammation: sleeping position,stress, processed/fast foods, sugars, inflammatory foods such as processed diary and foods that are have high 'omega 6' levels, GMO foods.. Etc.
How to get rid of inflammation fast?
▶️ Quality night sleeping , no stress, ice baths/ cold showers, anti-inflammatory foods, healthy diet and deep breathing techniques.
For any new pain/re-accruing pain u feel, u can ice the area for the first 3 days for 15 minutes to help reducing the inflammation.
________________________________
Now let's start fixing all the possible causes of bad mechanics of your shoulder joint, u will be doing all the upcoming fixes together in ur rehabilitation program:
1️⃣ Fix Pousture issues:
Especially if u have a forward head posture or a hunched back.
Why is it a big deal?
▶️ Bad Pousture can causes the following issues that cause shoulder pain:
-bad positioning of scapula
- anterior shoulder tilt
-Reduces range of motion
-muscle imbalances around the joint
--compromised blood/nerve supply to muscles
-sc join restriction
-pec minor tightness
What makes a pousture go bad?
▶️-anxiety, depression, sadness
- lifestyle (sleeping position, long sitting, leaning forward alot)
-mouth breathing
-muscle imbalances (anterior vs posterior)
2️⃣ Fix muscle imbalances around your shoulder joint:
▶️Strech the (pec minor, lats, upper traps, the posterior capsule)
Streching is a temporary fix so don't spend alot of ur time Streching , but it helps alot if done regularly especially before strengthening exercises to gain little range of motion)
-The best stretch u can do is the passive hang
▶️Strengthen the (serratus anterior, lower and middle traps) to stabilize the scapula
Serratus anterior and lower trapezius move the scapula in upward rotation, which is crucial for shoulder rehabilitation
Weakness of the serratus anterior leads to altered line of pull of the rotator cuff muscle which could increase the risk of impingement syndrome, that's why it's so important to strengthen it
It is key to know that the optimal positioning of scapula will help activating the rotator cuff muscles, that's why it is crucial to strengthen the scapula stabilizers along with fixing thoracic mobility
▶️Strengthen the (external rotators muscles, rear deltoids) to externally rotate the shoulder joint.
▶️Strengthen the (core muscles, neck flexors) they are related to the shoulder stability indirectly
3️⃣ Fix your Diet for a proper healing :
-Anti inflammatory foods, omega 3 foods
- Amino acids from real protein sources for collagen production
-focus on these vitamins (C, Mg, K, zinc, D3, B 12)
-lots of water
- nitrate rich foods to improve blood flow and healing (leafy greens, beets,garlic..)
- silica rich foods for collagen production.
4️⃣ Improving blood flow and circulation:
U might be eating healthy but if the blood flow isn't optimal in the injured area, u won't get fast results.
Better blood circulation = more nutrients and oxygen to body tissues and organs = fast healing.
▶️Do daily cardio/walking, it will make the difference
▶️Active recovery : Move/ train the shoulders daily in the maximum range of motion that doesn't heart, with minimum weight high reps 30-40.
this is very important to supply the injured area with blood and nutrition, it's common that blood get restricted in the injured area, so moving it is so important.
⚠️Note⚠️
Never push though pain, small pain might be acceptable during the exercise, if the pain increases after the exercise reduce the Range of motion, start with no weight and progress from there.
▶️Eating foods that promote circulation (beets, leafy greens, garlic... Etc
▶️Put Heat pads regularly at the injured area to increase circulation
▶️Deep nosal breathing (nosal breathing helps creating nitric oxide which promotes circulation and helps healing the body )
▶️Do contrast therapy at the injured area, this method is effective especially for injured tendons.
Do all the fixes and stay consistent to see results.
_____________________________
Other important points:
🔘Avoid putting shoulder blade "back and down" on elevated positions
🔘 Thoracic mobility is so critical, take care of it it's important for Pousture/ scapula positioning /nerve supply to muscles
🔘 Hyperactive upper traps lead to shoulder injuries
How to de activate hyperactive traps?
▶️Strengthen the lower traps and serratus, if they are weak the upper traps will compensate and become tight and hyperactive
▶️avoid anxiety /stress and correct your breathing by breathing through nose
▶️ Fix upper traps tightness and hyper activity by Exercises like
ua-cam.com/video/4D6_sK6hxLQ/v-deo.html
ua-cam.com/video/38IMHVBgots/v-deo.html
Along with strengthening the lower trapezius
▶️Avoid too much inhalation during exercises
🔘 What make tightness in muscles? With possible solutions:
➡️Instability around the joint
caused by weakness of some muscles or damage on some of them. Which causes other muscles contrct and tighten to compensate
▶️Fix by stabilizing exercises
➡️Overtraining a muscles with no enough recovery
Will cause (fibrosis/ adhesion).The protein in the muscle tightnen it up to recover
▶️Fix by active release /myofascial release, active recovery, scar tissue removal techniques
➡️Weaknesses of the muscle :
If a muscle us weak it gets tight as a reaction to bear the load on it
➡️Bad Pousture
➡️ Actual shortening of the muscle
▶️ This is the only case where Streching is the solution
➡️Hyperactive sympathetic nervous system
which can be caused from trauma, Stress, anger, mouth and shallow breathing
Muscles get tight such as upper trapezius, neck muscles , above the chest and neck when the sympathetic nervous system is activated
▶️ Do deep breathing exercises, quality sleep, exhaling and engaging abs more often when exercising, meditation, cold showers and doing other things that help being in a parasympathetic state during the day
🔘 Abs activation during exercises=exhale= less sympathetic = less tightness
Too much inhalation =lose control of abs=rely on lower back = unbalanced posture = stress =sympathetic activate =tightness and hyperactive upper traps which leads to weak lower traps and dysfunction of upward rotation of scapula
See this
ua-cam.com/video/2vGNz3ui9Mk/v-deo.html
🔘 Isometric techniques are good alternatives if u have pain during regular exercises.
🔘u might have a Posterior capsule tightness.... Search on that
🔘 Scar tissue and facia, are two big topics they're important for injury rehabilitation, search on them.
🔘 If u don't have sufficient (Internal rotation and extension) mobility, then it's a crucial to do mobility work on them
________________________________
@@supersonic882 legend, going to apply all these tips
@@supersonic882 did you rehab without surgery ?
@@supersonic882 I have minor pain while doing push exercises In my front shoulder and it also popps way too much. Should I take a rest from the gym or go straight to the doctor?
Good to watch this after having pinched nerves in the shoulder and a rotator cuff tear
How long did it take for your pinched nerve to heal?
I have this rn, Did you ever recover?
@@noah1899looks like he died
More questions like this please :)
Thanks 🙏
13 year semi pro career is showing everywhere!
I have a full thickness tear of the supraspinatus and was advised against surgery. I just did some work with a PT that specializes in shoulders. Made huge improvements. It still bothers me sometimes but I can train as long as I avoid things like dips and barbell pressing, keeping hands in a neutral position when pressing and pulling.
So what I needed!!! Can't Pushing/press movements, tricep feels impinged 😖😖
Great video and great exactly what I need d to hear.
Unless you have a major injury where you literally cant lift your arm at all theres no reason you cant still grow muscle and get back to normal function.
What they said is true, movement is medicine and motion is lotion for the joint.
All you gotta do it lower the weights or modify the excercise and do higher reps close to failure
Also really focus on stability as the supporting muscle amd stabilizers will help to support the healing area
Movement that work stability and mobility at the same time are gold,
Things like light kettlebell bottoms up excecises and banded excercises
Machines can also be useful to work the muscle and get bloodflow without risk too
im having shoulder pains for 2 weeks already and definitely presses is my struggle but i can do my other body parts. i know people who stopped working out all together
Man this was really helpful. Thanks a lot.
This was so helpful! I believe I injured my biceps tendon, so this gives me a much better plan to get that back on track
Thanks guys this advise was great for me!
8 weeks off lifting after broke my shoulder 😢 the weeks continue to be bleak as I miss weights so bad. Oh well. It will be nice when I can work on my gains again
So you wouldn't really be able to work out your chest at all with a torn rotator cuff or shoulder injury in general since most chest workouts involve shoulder movement of some sort.
Oh my
I Can only do Pull movements, No press exercises without pain!
Hard to gain chest muscle!!
Mines kinda the opposite like it hurts on pull ups and rowing type of actions. I can dumbell press and do arms and stuff so I don’t understand it
@@souperiorh i have the same problem! The only way to pull is doing underhand grip for me
@@urrutia2222 same bro, let me know if u find a fix.
@@urrutia2222 idek what it is
@@souperiorh same here
I needed to hear this. Thank you
Same
I think I have an impingement in my shoulder. It only hurts to press. I can do shoulder lateral raise and shoulder over head press. It’s when I’m doing upper chest press. It kills my shoulder. It’s really annoying because I need to focus more on my chest.
I can still do pushups tho, with an shoulder impingement
I injured my shoulder on October 2022. Ortho diagnosed with a minor SLAP tear. However, it feels like I’m never going to recover from this injury/discomfort. when I attempt to do chest and shoulder workouts it’s discomforting and painful enough to not even work around it. What can I do?. I’m loosing it.
Same thing happened to me last week bro im loosing it
I had a shoulder injury for around 6 months, which i kept training chest, climbed and worked. I work as a firefighter in sweden which made the shoulder injury worse.
I went to a orthopedist which told cortisone injection in the shoulder which unfortunely didnt help. He told me i had to undergo a acromion surgery.
I have been on sick leave for 2 months since i couldnt move my shoulder at all at the start but its getting better now.
All i can say is that its worth to take care of it. still on sickness but im doing the rehab and can move around the shoulder now, but i cant lift anything with weights yet. It was hell at the start since i couldnt train, gained weight since i still ate the same amount but at the same time, you will get back at it if you enjoy training.
Try to go a physiotherapist that can help you mate, try to take care of it.
I just bought a bunch of BPC-157 peptide and im just continuing to use 3lb weights and resistance bands
How’s that going Brotha cause I might buy some any bad side effects?
@@JoeyWard-lh3gr zero. Took me about 2 months with the stability training to get it fixed. I dont think the bpc-157 did much but i have no data. Things really got fixed when i did band work 3-4 times a week
@@JoeyWard-lh3gr ended up doing these exercises with my trainer called “swimmers” “clocks” and “ladders”. All with a band around my wrists facing against a wall. The swimmers didnt use any bands
@@TurkeyDartWhat was your shoulder injury?
@@cg155404 i dont know technically what it was. It was a deltoid/shoulder thing. Every now and then i will feel like a soreness or stretch feeling when i go above a certain weight and at a certain angle. But its way better than what i was going through.
Any good resources for the workouts being spoken about?
I been dealing with some bullshit deltoid/shoulder/bicep tendon issue for 4 months. I tried just about everything. Banded W’s the rotation stuff. All that stuff is fine. Its only when i lift 25lbs or more doing press, No benching no dips no pushups anymore which is annoying. Hope this shit gets better
Same here, how’s it going for you?
@@marklanston7256 my current trainer had this thing gone. Im 95% better. Can press 40lb dumb bells no pain, no pain on pushups and benching. We did alot of shoulder stability work. Shit aith bands. Up close to the wall these things called “clocks”. Or clocks on the floor in the push up position. We really strengthened the scapulas and muscles around the shoulder and thats really been huge. It took a shit load of time though. I got hurt last august 2023.. its now mid march 2024
I've had the same problem for about 2 years til now. I can't do push ups, military press, bench press no more (I should have seen a doctor but never did). After about 6-8 months I can do pull ups again but no more than 50 per session.i just use lightweights, kettlebells and resistance bands now.
@@marklanston7256 fully fixed. Alot of therapy work with the trained. I dont even knownthe names of the exercises. But alot of shit with bands. It took several sessions with some work but i can now shoulder press 30lbers
Band work called clocks? Facing wall exercises with bands. Ladders and clocks my trainer calls them. And laying flat bands across wrists doing s bench motion with one kettle bell in hand doing a pushup motion.
Glad I found this clip. I fell and injured my shoulder in a way where I need surgery. In addition I have pre-existing arthritis and a partially detached bicep tendon. My question being which kind of workouts can I do post op? Also, how long should I wait to restart working out again?
I did some research. If your rotator cuff is constantly hurting and or torn then surgery is probably the only option. If it only hurts when pressing or pulling then you might need to rest it for a month or more. I tried 1 week and it didn't help now ima try a month
did you get better in the month?
Please, did you got any improvement in range of motion? I'm struggling with movement after a shoulder dislocation
Look into peptides.
Any tips on how to train around a neck injury?
Dude I love you podcast
Can I do pull ups with rotator injury
I still do the bench press and shoulder stuff. I have pain everyday, is that normal or should I back off? I am afraid I will get smaller in size. Any tips?
Back off! Damn
I'm 67 years old and I started working out 40 years ago 1st year rip my shoulder I still work out but I was careful on what excise I did but I didn't stop I work through it 1 or 2 years to heal some what...it was always there but I was fine up in til now wicth is 40 yeas later and I injured it and here I am trying to slowly work through it man it hurts but I train my chest on universal machine...pushing out words and my arms free weights curls and and kick backs and legs on the machine..one day at a time..I do nothing that as me lifting over head..one day at a time..see what happens..
how’s your shoulder now?
have you continued to train
Mines not exactly a major injury. It just hurts a bit when I lift my shoulder in a front raise motion without any weight
HELP MY DOC CLEARED ME FROM PT AND SAID I CAN START LIFTING, I HAD SLAP TEAR SURGERY ON DEC 9. IVE BEEN DOING NONSTOP CARDIO AND NOW IM SCARED ON WHAT LIFTING EXERCISES I CAN START WITH AND IDK HOW TO BUILD A LIFTING ROUTINE AROUND A INJURY
Question:
I tore something doing a rowing back movement the other day. What would this be? It’s like the outer side/rear Delt. Strange injury…
Physio
What about a back and shoulder injury ?
My shoulder is fucked up and I NEED slightly bigger shoulders by Easter weekend... I’m fucked.
Try light lateral raises with 5lbs dumbbells with your thumbs up
Check out jeff cavaliere videos
My shoulder hurts for the first set then it doesn’t bother me anymore… is that bad ?
I honestly do not wanna wait on my workouts
Torn my rotator cuff from doing behind the neck press. Going to take a rest with shoulder exercises, will see a doctor next week.
How are u doing now?
@@ArmwrestlingJoe I rested for two weeks and did light exercise on the shoulders afterwards. Right now I'm fine.
Pressing movements hurt my shoulders, but anything under head doesn’t bother me
Exactly same thing here. Haven’t been able to work chest for weeks
@@calhoeppner2465 how’s it now pal
Same. Stopped bench and shoulder press. Ac joint pain is the worst
@@kvchiefs19 same bro! what type of exercise you are doing?
@@shymanshimanto5908 anything that doesn't aggravate ac joint. And i've been doing band exercises that have been helping. youtube ac joint pain rehab exercises.
I have frozen shoulder now. It sucks. My arm has a bat wing like a 80 year old woman.
You guys are so great on multiple levels! I have a labral tear into the biceps on one shoulder and six months later I got the same thing on the other. The last three months I’ve had tennis elbow in my right elbow, which could be from overcompensating for the shoulder. Any recommendations? It’s a lot all of a sudden!
I tried the Graston technique for a few weeks on the elbow since I can’t do a lot of shoulder PT while I have the elbow issue. Orthopedic surgeon said 50% that surgery would fix it since I’m over 50. PT recommended.
hey I have had the same issue and have been living with it for a year. Are you still lifting?
i dislocated my freaking shoulder. It sucks
How are you now ?
I am struggling with impingement syndrome on both my shoulders for a bout 2 years now and have visited dozens of doctors and physiotherapists without any real solution. I have found kind of a way to train in a way it does not hurt as much as it does normally. Yet I‘m not really pain-free and still got big issues with f.e. lateral raises. What would you advise me to do?
Its been 2 and a half years now cant do a single push up …. Chest is flat as a board …. Hmm it is what it is huh
I have a rotator cuff injury on my left shoulder. I tried pushups with a closer grip than usual. Give it a try on the wall if it works then gradu ally do it on the ground. Best of luck!
i love these guys' content but whaaaat is bro looking at
noice
Agreed