Just want to say THANK YOU. This really worked. I developed shoulder pain when trying to raise my arm over my head. That went on for 4-6 months without going away on it's own. I continued to exercise but was very restricted with overhead press and pushups, and basically stopped doing them. I figured it would heal itself but it did not. I tried easing back into pushups and overhead press with low reps, strict control, and low weight, but after several weeks I knew that wasn't yielding any results either. Through this video and a few others I was able to identify I had a shoulder impingement. These two exercises you shared, along with hanging have been the cure and are now part of my regular routine! They didn't cure it overnight, but I always noticed some relief and better mobility immediately after performing them. After a few weeks the pain is COMPLETELY gone and I'm back to being able to perform all exercises regularly. I'm very grateful! I'm 35 years old and was thinking my body was already falling apart and I was in for a lifetime of that pain. I was wrong. You have improved the quality of my life, thank you!
@ not every day but 3 times a week likely, maybe more or less some weeks. Every exercise you see regarding external rotation of the shoulder, I’m sorry I don’t know the names. But the exercises I found most useful were with a thick band, arms directly in front of you, elbows tucked, arms bent at a 90 degree angle, with the band at the wrists, and trying to separate to spread your arms while keeping your arms locked. Also, without bands, laying on the floor on your stomach, and doing repetitions of various movements that basically involve stretching your arms behind and above you in different positions. All of these movements mentioned I maybe spend 5-10 minutes on 3 times a week. It doesn’t require much. But once you begin to try them it becomes very easy to tell where your weaknesses are. See this video as well, these and other variations like these feel great and are surprisingly challenging, which points out weaknesses I had in my upper back/shoulders. ua-cam.com/video/8RJLYUH0akM/v-deo.htmlsi=naSckc7DS2uwlNNP
you’re probably not keeping your arms at 45 to your torso and likely not pinching your scaps…when I started doing both shoulder pain was a thing of the past with pressing
@@Willy72070 do a shrug slightly bent over with 15 pound dumbells. Focus on Pulling your elbows as far behind your body. You'll definitely feel what scapula engagement feels like by rep 15. Hope it helps.
@@Willy72070 imagine you’re doing a row, and squeeze your shoulder blades towards each other, then pulling them downwards, as if you are bringing your armpits to your pockets.
To whoever is reading this keep going,you're doing fine! No matter how slow your progress each new week is filled with tiny steps forward. Be proud of yourself you got this!
@@supagreatman2826 Thank you buddy. Yeah I already try focusing on strengthening my rotator cuff but its really bad inflamed... Lets hope I can fix it.
@@mbappelafraude Really bad tbh. Its better than a few days back but I had to cut out all raises out my plan and even benching hurts sometime. I really dont know whats wrong in my rotator cuff. I think its the subscapularis but I'm not sure.
Thank you very much.... I have been suffering with this right felt painfor more than 6 months, while doing your second exercise i got a knuckle breaking pop sound and got a immediate relief from the acute pain... I play badminton and volleyball I feel very painful after playing.....
Did these 2 today and although the uncomfortable sensation in my shoulder didn't go away, the pain that usually follows after a shoulder workout will stick with me. It didn't today, I was able to finally do my full shoulder workout without feeling like hell. Hopefully the more I do it the better my shoulder will be
I never had any shoulder pain until I was watching a soccer match late at night, and fell asleep with both arms above my head, making triangles in the air if you will. I slept that way for around 4 and a half hours, and I've just never been the same again due to the lack of circulation. I tried to start working out first by swimming and immediately suffered a really bad injury that took forever to heal, but now all it takes is a minor fall, or quickly reaching out for something and I'm back to not being able to even lift my arm for awhile. I'll look at some of the videos posted here to see if they'll help me
Thank you so much! The resistance band did wonders for me. I've been suffering from right shoulder pain since a couple of months that spread to my neck. Thanks!
I am going through the exact same situation. The pain has spread from the right shoulder to the scapula and neck. Were you able to fix the pain by just doing this external rotation drill?
I have shoulder clicking which if happens enough will cause discomfort. I can do push ups but most other exercises will trigger the clicking. I stretch my pecs with the door stretch but don’t know if my external rotators are weak or my form is bad or both
I only have shoulder pain during my lateral raises. I work through the sagittal plane at about 45 degrees. But still feel lots of movement (almost like joint rolling over bone) in my right shoulder but not left. If you may know what this is, could you pls make a video!
How long does it take to see progress or be completely healed? I experience pain on my right shoulder when doing pull ups. Would this aid with pull up joint pain?
Will these help with distal clavicle osteolysis? Also, could you make a video on this injury? I just want to heal it. It’s been 3 years and it sucks. My life has been changed for the worst with it
I have a pretty chronic issue with my right rhomboid. I keep straining or tearing (not sure exactly what it going on). Can you release a video that I can follow for how to safely strengthen/warm up?
@X F A T E these exercises helped. I also did cat cow, child's pose, lots of stretching, lots of massage, dead hangs. I added more pillows to my sleeping set up.
Is this safe or recommend for previous shoulder injury? I caused a semi dislocation in cycling accident when I landed directly on my right shoulder on a curb. Have had pain and limited mobility in it since the accident.
I think I'm definitely going to make a point of doing a couple sets before I do anything related to my arms and shoulders. I'm pretty sure I got some tears in there so all those different muscles around the area need to be good and strong for lifting.
I need help, When I put my left arm forward and raise it. It's fine, but when I externally rotate it and have my palm facing the sky, it generates pain on my shoulder. By the front delt area.
So I just did the stress test. I didn't feel pain on my shoulder with the lower position, but on the elevated position the pain was instant. Should I still do these exercises? Or are there different ones I should do?
Hey man during the elbow on knee rotator exercise I experience slight pain when I am little under knee height, it’s been like this for months now. Do you have any idea what it could be?
I have this problem. It seems to have come up after building my bench press in the last months. It's pain in my right shoulder. I tested a single arm dumbell side raise today and I could barely do 5kgs it was so painful. Left arm was 5x stronger. I need to get some bands and try this.
My shoulder moves a little bit and is less stable especially when playing overhead racket sports. What does that mean and how do I tighten up the ligaments so to speak.
What if you can’t get the Dumbell back to 90°s with the seated raise on your knee. My left shoulder can’t even get to 90° when doing a kettlebell hold etc
Ok legit question: Was his pain due to his limitations in shoulder ER or were his limitations in shoulder ER due to pain? Was ER strength painful or was it just weak? Just trying to understand 😅
What about these tests but the opposite so testing for internal rotation pain/ instability? I have rear shoulder pain with any pressing but I don’t have external rotation weakness/ rom … but if I do these test the opposite way so trying to bring my hands in not outwards it recreates pain and weakness
@@SantiagoLopez-uq9sd I started working on external mobility. Some things I do are foam rolling the lats, and lay on my side holding a light dumbbell and rotate my hand up as far as possible similar to the drill in this video, then I'll also do this with a band. He's shown these in his videos but they've definitely helped. I have to do it before every upper body related workout though
@SquatUniversity - what do you recommend for shoulder pain and weakness in the dipping position? ..have full strength for pressing movements but cant get hands behind my back or dip anymore..
Just want to say THANK YOU. This really worked. I developed shoulder pain when trying to raise my arm over my head. That went on for 4-6 months without going away on it's own. I continued to exercise but was very restricted with overhead press and pushups, and basically stopped doing them. I figured it would heal itself but it did not. I tried easing back into pushups and overhead press with low reps, strict control, and low weight, but after several weeks I knew that wasn't yielding any results either. Through this video and a few others I was able to identify I had a shoulder impingement. These two exercises you shared, along with hanging have been the cure and are now part of my regular routine! They didn't cure it overnight, but I always noticed some relief and better mobility immediately after performing them. After a few weeks the pain is COMPLETELY gone and I'm back to being able to perform all exercises regularly. I'm very grateful! I'm 35 years old and was thinking my body was already falling apart and I was in for a lifetime of that pain. I was wrong. You have improved the quality of my life, thank you!
What was your routine? Did you do them everyday? And how many sets/reps?
@ not every day but 3 times a week likely, maybe more or less some weeks. Every exercise you see regarding external rotation of the shoulder, I’m sorry I don’t know the names. But the exercises I found most useful were with a thick band, arms directly in front of you, elbows tucked, arms bent at a 90 degree angle, with the band at the wrists, and trying to separate to spread your arms while keeping your arms locked. Also, without bands, laying on the floor on your stomach, and doing repetitions of various movements that basically involve stretching your arms behind and above you in different positions. All of these movements mentioned I maybe spend 5-10 minutes on 3 times a week. It doesn’t require much. But once you begin to try them it becomes very easy to tell where your weaknesses are.
See this video as well, these and other variations like these feel great and are surprisingly challenging, which points out weaknesses I had in my upper back/shoulders.
ua-cam.com/video/8RJLYUH0akM/v-deo.htmlsi=naSckc7DS2uwlNNP
I did today cause my should hurts when I bench press, works like a charm !!
you’re probably not keeping your arms at 45 to your torso and likely not pinching your scaps…when I started doing both shoulder pain was a thing of the past with pressing
@@jeremyjeremy8795 I have a really hard time understanding how I’m supposed to squeeze my scaps
Yeah, keeping them pinched is hard when I push up.
@@Willy72070 do a shrug slightly bent over with 15 pound dumbells.
Focus on Pulling your elbows as far behind your body. You'll definitely feel what scapula engagement feels like by rep 15. Hope it helps.
@@Willy72070 imagine you’re doing a row, and squeeze your shoulder blades towards each other, then pulling them downwards, as if you are bringing your armpits to your pockets.
I don't have a friend.
Bruh… not the place
😱
we friends now
😂😂
God bless you my brother, Jesus is always with you. I'm here if you need anything
This works, had shoulder pain for weeks from doing lateral dumbbell raises. Felt less pain immediately after sets first time
How often I have to do this exercises ? I have the same pain in lateral raises
Literally a lifesaver, I kept having right shoulder pain and this helps
To whoever is reading this keep going,you're doing fine! No matter how slow your progress each new week is filled with tiny steps forward. Be proud of yourself you got this!
W but I feel really bad. I have shoulder impingement and really struggle how to fix it. Even those exercises feel weird..
@@thermoplastischesaethylend1046 try focusing on strengthening the muscles on the opposite side .goodluck!
@@supagreatman2826 Thank you buddy. Yeah I already try focusing on strengthening my rotator cuff but its really bad inflamed... Lets hope I can fix it.
@@thermoplastischesaethylend1046how is it going?
@@mbappelafraude Really bad tbh. Its better than a few days back but I had to cut out all raises out my plan and even benching hurts sometime. I really dont know whats wrong in my rotator cuff. I think its the subscapularis but I'm not sure.
Thank you very much!!! I had this shoulder pain for 3 years because of a bicycle accident and it works like magic
You are a lifesaver, omg, these are so useful.
literally this channel improves my life so much :') thank you for all ur work and videos
Oh my god I’ve had shoulder pain on overhead extensions for so long and this finally helped relieve the pain. I wish I could subscribe twice
Thank you very much.... I have been suffering with this right felt painfor more than 6 months, while doing your second exercise i got a knuckle breaking pop sound and got a immediate relief from the acute pain... I play badminton and volleyball I feel very painful after playing.....
Did these 2 today and although the uncomfortable sensation in my shoulder didn't go away, the pain that usually follows after a shoulder workout will stick with me. It didn't today, I was able to finally do my full shoulder workout without feeling like hell. Hopefully the more I do it the better my shoulder will be
Best shoulder pain reliefer back to my normal bench press weight 😅😅😅 thanks doc
I never had any shoulder pain until I was watching a soccer match late at night, and fell asleep with both arms above my head, making triangles in the air if you will. I slept that way for around 4 and a half hours, and I've just never been the same again due to the lack of circulation. I tried to start working out first by swimming and immediately suffered a really bad injury that took forever to heal, but now all it takes is a minor fall, or quickly reaching out for something and I'm back to not being able to even lift my arm for awhile. I'll look at some of the videos posted here to see if they'll help me
I spend upwards of 45 min just on rotator cuff on my shoulder days, hopefully they thank me when I’m old
How did it work ?
@@ajyoobruh hasn’t aged yet 😭 check back in 40 years
6months a long time HAHAHA
Thanks!!! I did allí that exercices +movility and stabillity and now I have allmost no pain
Thanks to your video I'm helping my mom with her shoulder pain so she doesnt have to keep going to see expensive doctor
The external rotation w is amazing❤
How often should I repeat these? 2x10 & 10x10? Once a day or once a week? Every upper body day?
Thank you so much! The resistance band did wonders for me. I've been suffering from right shoulder pain since a couple of months that spread to my neck. Thanks!
I am going through the exact same situation. The pain has spread from the right shoulder to the scapula and neck.
Were you able to fix the pain by just doing this external rotation drill?
I have shoulder clicking which if happens enough will cause discomfort. I can do push ups but most other exercises will trigger the clicking. I stretch my pecs with the door stretch but don’t know if my external rotators are weak or my form is bad or both
Both bro. Train your cuffs (external rotation)
check out kneesovertoes bullet proof shoulder series
This is insane I hurt my shoulder from throwing my arms around skating this gave me relief instantly thx bro
😭 not me just realizing I could have asked a family member to help me with this stuff all along instead of always needing to see a doctor
doesnt matter. now you know and continue to get better!
I only have shoulder pain during my lateral raises. I work through the sagittal plane at about 45 degrees. But still feel lots of movement (almost like joint rolling over bone) in my right shoulder but not left. If you may know what this is, could you pls make a video!
Same here!
same here, i was playing with an friend and i pushed my hand with all my power on the ground and i felt a big pain in my left shoulder it hurts a lot
Same problem!! Did u find any solution?
I had a bad fall and just overuse of my right side . I’m terrible at resting and recovery time too 🙂↔️
Is there a video for lateral delt pain with internal rotation? Thanks for all the good info!
How often should you do these
I’m in love with this man
He is mine, back off.
Can you make one for inner and outter palm pain (gripping causes palm and wrist pain)
Do you do these exercises everyday, before a workout w shoulder exercises, after such a workout, or on days between workouts?
How long does it take to see progress or be completely healed? I experience pain on my right shoulder when doing pull ups. Would this aid with pull up joint pain?
Will these help with distal clavicle osteolysis? Also, could you make a video on this injury? I just want to heal it. It’s been 3 years and it sucks. My life has been changed for the worst with it
I have a pretty chronic issue with my right rhomboid. I keep straining or tearing (not sure exactly what it going on). Can you release a video that I can follow for how to safely strengthen/warm up?
This. I can sleep wrong on my rhomboid and be in pain for 3 days. I've gotta change something.
Any update on your issue ?
@@jackhand4073 bro any update?
@X F A T E these exercises helped. I also did cat cow, child's pose, lots of stretching, lots of massage, dead hangs. I added more pillows to my sleeping set up.
Is this safe or recommend for previous shoulder injury? I caused a semi dislocation in cycling accident when I landed directly on my right shoulder on a curb. Have had pain and limited mobility in it since the accident.
Absolutely! Training your external rotators is a must.
I’m not having pain when pushing outward, but inward in the 90 degree angle. Is there anything I can do?
I think I'm definitely going to make a point of doing a couple sets before I do anything related to my arms and shoulders. I'm pretty sure I got some tears in there so all those different muscles around the area need to be good and strong for lifting.
What exercises would you recommend for subscapular tendonitis or weak internal rotation
Amazing this helped so much.
What if the pain is now going into my collar bone and my collar bone now looks to be popping out? ugh
Excellent checks and set information
Frustrating 😤, that's an understatement. Thanks for advice.
If you have do we skip or do workout
Would you recommend this to prevent potential shoulder pain in the future?
Yes especially the first exercise
What do you do if after two months of these exercises you still can't progress to full range of motion?
for how long should you do these exercies?
I need help, When I put my left arm forward and raise it. It's fine, but when I externally rotate it and have my palm facing the sky, it generates pain on my shoulder. By the front delt area.
So I just did the stress test. I didn't feel pain on my shoulder with the lower position, but on the elevated position the pain was instant. Should I still do these exercises? Or are there different ones I should do?
Hey man during the elbow on knee rotator exercise I experience slight pain when I am little under knee height, it’s been like this for months now. Do you have any idea what it could be?
Does it also help, when your shoulder hurts at the connection to the collarbone? I often feel it, when I do overhead exercises or playing volleyball.
should you do this at the start or end of a workout?
What if this aggravates the pain instead of helping?
Great video. Could you do a video for lower back pain?
I have this problem. It seems to have come up after building my bench press in the last months. It's pain in my right shoulder. I tested a single arm dumbell side raise today and I could barely do 5kgs it was so painful. Left arm was 5x stronger. I need to get some bands and try this.
Great stuff, what is the next progression from
These exercises doc?
Do one for a pinched ulnar nerve!
My shoulder moves a little bit and is less stable especially when playing overhead racket sports.
What does that mean and how do I tighten up the ligaments so to speak.
I feel pain on my right arm around the front deltoid/bicept area only after pushing inward with the test he showed, not during, is that normal?
Brother how to get online treatment for hip and lower back pain
after swimming my shoulder blades pain triggered. I try it today. please share 05 best exercises to strengthen the shoulder blades
How much kg of the resistant of the band??
More of these shoulder videos!! ❤
“W” raise with dumbbells work too
i have a pain in my left shoulder when i carry a gun in a ready to shot position, would this help me?
Hey, can you use dumbbells? Instead of a resistance band ?
Could you make a video on the best anterior shoulder stretch.
How many exercises should i do for shoulder like 3? People normally say to me 5
Like 2 for the front delt 2 for the side delt and 1 for the other one
Is this supposed to be pain free when doing this movement?
I have the same problem on my left shoulder. Should I do the dumbbell exercise only for my left shoulder? Or should i do this for both shoulders?
I hope this works for shoulder impingement as well
Whats the set range for the last band exercise? 3x10seconds?
Are there any exercises for shoulder pain when raising your arms all the way up and inward that forms a long triangle?
So if these tests are fine but still have shoulder pain? Other tests?
What if you can’t get the Dumbell back to 90°s with the seated raise on your knee. My left shoulder can’t even get to 90° when doing a kettlebell hold etc
Ok legit question: Was his pain due to his limitations in shoulder ER or were his limitations in shoulder ER due to pain? Was ER strength painful or was it just weak? Just trying to understand 😅
This routine should be done at the start or end of workout?
At the start ig if you don’t want to feel any pain
Can you make a video about strengthening after having thoracic outlet syndrome? And how to prevent it please
What do you do for distal clavicle osteolysis?
Thank you man appriciate this video
Hey @SquatUniversity !
I have a similar problems but my rear delt hurts
Great advice
Do a vid on forearm pain please
what is this injury called?
How often?
What about these tests but the opposite so testing for internal rotation pain/ instability? I have rear shoulder pain with any pressing but I don’t have external rotation weakness/ rom … but if I do these test the opposite way so trying to bring my hands in not outwards it recreates pain and weakness
What if I dont have a resistance band?
How do plan my program i do this for warm up or at the end?
Do I have an impinged shoulder If I can’t feel my tricep stretch whenever I do an over head extension . Also hurts when I do press
More videos on it please
Can you do one for internal rotation?
I also have limited mobility in my left shoulder as well to the point that it feels like its being blocked. Any ideas for that?
I have the same thing. I don't know how to fix it
@@SantiagoLopez-uq9sd I started working on external mobility. Some things I do are foam rolling the lats, and lay on my side holding a light dumbbell and rotate my hand up as far as possible similar to the drill in this video, then I'll also do this with a band. He's shown these in his videos but they've definitely helped. I have to do it before every upper body related workout though
When i do dips the part between my shoulder and neck hurts i dont know what to do any help?
How much rest
What is the official name of the official exercise?
Thank you sir
What do I do if one of my arms hs much lower mobility when doing rotator cuff excerises, especially external rotation press
Thank you🙌🏼
What if the shoulder pain is on/ in the front
Most people have problems with internal rather or moreso than external so you should have showed exercises for both
Classic external rotation W
@SquatUniversity - what do you recommend for shoulder pain and weakness in the dipping position? ..have full strength for pressing movements but cant get hands behind my back or dip anymore..