How To Unf*ck Your Shoulders In 10 Minutes (FOR GOOD!)
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- Опубліковано 27 лют 2021
- Struggling with shoulder pain? Let's take a look at what causes it. The first contributor is the muscle imbalances around your shoulder created as a result of spending a lot of time sedentary in poor positions. The second is what you do during your workouts, where you neglect the rotator cuff and scapular muscles. Combine these two, and shoulder impingement can occur. This can then lead to shoulder pain, especially when lifting your arm overhead or behind your back. The key to shoulder impingement treatment (or preventing this), and just keeping your shoulders healthy in general is quite simple. All it takes is 2 easy steps (that involve exercises and stretches) for some much-needed shoulder pain relief.
The first step for shoulder impingement treatment is to create more space in your shoulder joint to relieve the pinching on your tendon and the pain that you’re feeling. To do so, we need to activate the various muscles you’ve been neglecting and have weakened overtime. The first muscle, the lower traps, can easily be activated and strengthened with a simple bodyweight progression. Level 1 involves first lifting your chest off the ground slightly by using your mid back muscles, raising your arms up while turning your palms out, and then pulling your shoulder blades back and down as these are the two main functions of the lower traps. Hold this position for 10 seconds and then repeat for more reps. Move to the other progressions once you’re ready.
The next thing you want to do to relieve shoulder pain is to strengthen the serratus anterior. We’re going to first focus on activating it. First, assume a wall plank position with your forearms on the wall. Then, think about pulling your shoulder blades down and around your ribs by pushing away from the wall with your forearms. Hold this for 20-30 seconds and then repeat for more reps. Lastly, to strengthen the external rotators, we’ll perform the side lying external rotation. Simple rotate your arm upwards while keeping your elbow pinned to the side.
The next step is to address the root cause of your shoulder impingement, which lie in the various mobility restrictions that were created from a sedentary lifestyle. The two most problematic areas we’ll want to look at are the pecs and the mid-back. When the pecs are tight, they pull our shoulder into this forward rounded position. To help mobilize them, , all you need is a wall or something to prop your elbow against. Keep your elbow at 90 degrees, brace your core, and then lunge forward gently until you feel a stretch in your pecs. Then, slide your arm up and down slowly to stretch out the different fibres and muscles of your chest. Do this for 30-60 seconds and then switch sides.
We’ll then work on the mid-back to continue addressing your shoulder impingement issue with a thoracic extension move. To perform this movement, place your elbows on top of a bench or couch with your hands together. Sit your hips back into your heels and simultaneously drop your chest towards the ground. Hold that bottom position for a few deep breaths before repeating for more reps.
So, as a summary, here’s list of corrective exercises that you’ll want to run through for shoulder pain relief. Do this 2-3 times a day initially.
Part 1:
Lower Traps Exercise Progression: 10 reps with 5-10s pause at top
Serratus Anterior Wall Exercise: 5 reps with 20-30 second holds (progress to sliding version)
Side Lying External Rotation: 15-20 reps (progress to raising arm version)
Part 2:
Pec Stretch: 5-10 reps sliding up/down wall each arm
Thoracic Extensions: 10 reps with 2s pause at bottom
By implementing these two parts, you’ll be able to not only quickly relieve your shoulder but will also be addressing the root cause of the problem. It may sound tedious, but you won’t need to do these every single day indefinitely. If you choose the right exercises to include in your workouts, while making an effort to move more and be mindful of your posture throughout the day, you’ll be able to keep these muscles strengthened and prevent imbalances from occurring without having to do a ton of different corrective exercises every day.
And for a step-by-step program that uses science to show you exactly how to transform your body as efficiently as possible without overlooking key muscles that make all the difference, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
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Hope you all enjoyed this one and found it helpful! Let me know what else you're struggling with in the comments below!
It's been a long time ⌛
Your hair style is changed awesome 👏
Thank you for sharing!
Are you bulking? Or due to hairstyle looking different 😜
رجاء نريد الترجمة للعربية 👍
Do the exercises shown in the video equally help against pain in the AC joint?
Thanx 👍🏻
UPDATE: I posted back in March, 2021 that I did this routine for about 5 days and it brought me some relief from shoulder pain that I'd been having for about a year. It is now May 31 and I have been doing this routine once daily for about 3 months now and my shoulder pain has honestly diminished by probably about 90%. Still there but barely noticeable. I highly recommend it!
So this isn't for fixing posture?
@@beasthaven1571 it will fix posture but the purpose of the video is for crappy shoulders
@@beasthaven1571 if you are struggling with poor posture then this guy also made a video on that :)
Thanks for your update dude, my bicep tendon has been inflamed on and off for 10 months now.
Gonna do this 1-2 times a day
@@MrSham3less any progress?
Part 1:
2:57 Lower Traps Exercise Progression: 10 reps with 5-10s pause at top
3:46 Serratus Anterior Wall Exercise: 5 reps with 20-30 second holds (progress to sliding version)
4:45 Side Lying External Rotation: 15-20 reps (progress to raising arm version)
Part 2:
6:30 Pec Stretch: 5-10 reps sliding up/down wall each arm
7:00Thoracic Extensions: 10 reps with 2s pause at bottom
Thanks for that!
Thx
dayu
Cheers mate
Amazing, thanks
Man, I can't even express how much I appreciate the content of this video.
This was one of the best fitness related videos I've ever watched.
Thorough, but to the point. Very well explained and illustrated.
It should cost money to watch something like this but thanks that you're giving it away for free!
How did he know my shoulders are fucked 😂🤞
Must be common.
mine too, for a year now, but only with neutral grip, and not at all with overhand grip, so the exact opposite of what Jeremy shows : any idea ?
My left shoulder hurts like shit..
So nice timing i guess..😄
Same bro
ua-cam.com/video/SFHpdKvqp6A/v-deo.html
Jeremy, I rarely leave comments on youtube but this video has so much value for me I had to leave one. Loved the not too slow, not too fast pace of the video. Also information provided on the shoulder pain issue is comprehensive and conveyed in a crystal clear way. Outstanding job, man! If I could leave 100 likes under this video, I would. Thank you so much
man, I've been seeing a stretch physical therapist for a few weeks now, and they are showing me some of these exercises and explaining how things work. I had no idea you also had videos targeting the smaller muscles and exercises to fix the problems. You go into more detail than my therapist has in some of these. Thanks a lot, you're an amazing guy!
Ive had pain on my shoulders for decades that i recently have just started to address. This video is a literal cure to my shoulder pain. You're amazing!
Thank you for this man. So much needed.
Even when Jeremy goes clubbing he’s wearing his gym attire. Now that’s dedication.
Thanks, Jeremy! It was a blessing when this video popped into my feed. I've been having shoulder pain for a while. Have done a lot of rotator cuff work, but it only got worse to the point my neck has been hurting also. The video described my symptoms perfectly, and the exercises help a lot. God bless sir!
I have been doing this routine daily (only once) for the past 5 days and I'm honestly already feeling significant relief from my year-old shoulder pain. Thank you, Jeremy!
were u also doing shoulder days and chest day with these exercises and shoulder pain?
Been 3 years now... Did it work? How's your shoulder?
I like your transformation. Not only physically, but who you’ve become Jeremy.
Hi mom
Hey dad
Sus
he's now a big chad
You mean his hair right?
Lots of solid info here, & this is a very VERY common issue I find with many of my clients. Muscle imbalances definitely need to be addressed to create a balanced healthy physique, & be pain free
Oh snap and its Fit labbbb
I asked my Dr and Kiné about imbalance of the front and rear muscles, they say no, and make my pain last while collecting my cash...
I blame schools for this, 7 hours a day in a metal chair with little to no exercise throughout the day other than 5 mins between classes.
@@tomsawyer2112call me crazy, but if you trust your doctors' knowledge and experience enough for them to be your doctors, and two different ones gave you the same answer to the same question, maybe they're right and you should listen to them...
@@asthecrowflies1201 or they read it in the same book, doctors are prisoners of their system, they are not even allowed to step out of what they get taught and have to prescribe. We are nothing but experimental rats, they manipulate our confidence to make us come back, just like lawyers do. I don't care about the money they get, but my time wasting waiting, I rather try my own experiences, 40years at the mouse and keyboard, with this video I already seem to have less problems.
Bro I been watching you for 5 years and wow... You ALWAYS create content with value. Thanks Jeremy, for real. You the goat.
been watching your videos for a couple of years now. your channel has elevated and grown in a short amount of time. Keep up the good work, Jeremy!!!
Shoulder pain is maybe the most annoying pain you can have.
As I was younger I did breakdancing, & we fell so often on our shoulders/overstretched them etc & never really had a good warm up. Now we pay for the price of course.
Take care of your shoulders guys
Not only guys. My shoulders hurt too sometimes.
I think back pain is worse. It just destroys anything you can do. I myself struggle with both lower back pain and upper back pain. I have trouble with my shoulders too, so yeah. Not that I want to make this a competition lol 😂 But I think objectively that back pain is the most troublesome - followed by shoulders.
I maybe have shoulder impingement but it still hurts for about 8 months it hurts :( and I can’t sometimes move even a light objects like my blanket for example I will try this exercisers but what if they make my shoulder pain worse I have already did so many ways to make my shoulder feel better but it seems with every exercise I try it hurts while doing that exercise :(( some help
Wait till you become older.
@@Das0000 is it better now?
The comedian in you is really coming out I love it😂😂👏🏻
this is one of ur best and the best shoulder relief on UA-cam
Really great video, I've been doing the should stretches from one of your other videos for about a month now and it's really helped me increase my shoulder mobility. I really wish that I had this as a resource earlier; it could have saved me YEARS of pain and sporadic strength gains.
Perfect timing . My shoulder has been popping a lot
This crazy this came out just as I needed it
Been watching your videos for a few years now due to how informative they are and really glad how this channel has grown as a result
Gratitude for this creation. Simply beautiful.
Wow, my right shoulder has always bugged me.
Now I feel like I finally know why.
This video is huge for me thanks man!
The chart in the end with the plan is very useful, informative and makes it easy to just screenshot and have it as a quick guide offline, i really appreciate the effort and the work you put in your videos, they are all very concise, packed with useful info, supported by studies and science and you make it so easy for the viewer to digest it all. Thank you jeremy for you work!
I really loved the summary part . Awesome video !!
THANK YOU SO MUCH for posting this video!! I have been out of the gym for a little over a month due to a shoulder impingement I got when I fell ice skating. I was getting depressed and frustrated. I was actually watching other videos on your channel when this one was recommended to me. I implemented the exercises you show in this video and within one week I have about an 80% reduction in pain and have gained about 75% mobility back!! I started with doing them twice daily for three days, then just once per day after that. I am continuing the exercises this week, my second week, once per day, at least and continue to see improvement. I cannot thank you enough!!!
Been doing this for 3 days and have felt noticeable decrease in pain and increased mobility in my shoulders. Thank you Jeremy
It's been a year now. How is it going?
WOW, this is the exact video I needed right now
Been suffering from discomfort in my left shoulder for 6 years. Your video is much appreciated. It's a reminder to stick to a consistent plan for strengthening the rotator cuff muscles and stretching my tights pecs.
The research this dude does for his videos is crazy bro
I was just looking at how trashy my shoulder posture is n i get a notification for this vid
Awesome content Jeremy. I have exactly these shoulder problems (add some Volleyball into the bad posture mix) and at first I really struggled with these exercises. But after a few weeks I can really see progress. I never managed to do these more than two times a day and paused a bit.
The key for me was the activation of the middle back. Without that I can do as much rotator strengthening as I want, the should is just not stable. Now that I made some progress in that part, the thorastic stretch does not hurt anymore on the bad shoulder (was really blocked/limited range before). I can feel my serratus activating and my shoulder stabilizing.
Thank you for the awesome content you deliver week after week. I gladly listen to you promoting your program in exchange because you really know your stuff.
Young man, you are an excellent teacher! Clear, concise, great visuals. Thanks for doing what you do!
Just what I needed all these years! Thanks Jeremy❤️
Man, that lower trap exercise on the floor is damn near orgasmic. Finally figured out how to activate those traps thanks to you. I have issues from a fall on the ice a few months ago where my ribs were seemingly jolted and have become inflamed. The trouble with ribs, is that it's hard to tell if the pain comes from the chest, or the back because they connect to both of them. Muscle imbalance has been my worst enemy, having focused on my chest for so long, I've recently discovered that the issue has now become my back. Physio therapy helped, but what I found helped more was spending time with my trainer. I've always had a lingering feeling in my center back since the fall, and this workout feels GREAT for it. I've learned to only do things my body loves. Thanks for the tips man!
Dude, just what I’ve needed! This is the only pain I have, and it’s limiting my workouts! Now I can hopefully fix it. Great info thanks!
did it ever work?
I’ve been searching all over UA-cam for a video for this. You legend 👊🏽
Vid quality is real good man
I've been hoping for a good solution to this for a while, but never found anything good! Thank you, I have some confidence that this will finally help
Did it help?
Yes, my poor bench press form and my lack of additionally targeting external rotation was the main source of my shoulder pain. Once I fixed those thing I’ve been pain free! I always do 1 set of external shoulder rotation for every set of bench press I do now.
Dear Jeremy, I can't thank you enough for this wonderful video.This looks as if you have made this session for me.I am long-term patient of week rotator cuff and surrounding muscles.The mobility exercises, muscle correction exercises of part 1 and part 2 you have shown are really wonderful.The amount of resources you use in explaining with clear graphics and animation is a genius work.
I am saying this again you are a true genius.I can't thank you enough from the bottom of my heart ❤️
-A big time follower from India
This video with this specific information needed to be on youtube
I have this pain for years. It's actually working! Thank you!
That was the weirdest intro lmao
GAGAGAGAGAGA!!! I want to cut my toe nails... NEVER! I am the feet UA-camr. Thanks for being a fan, dear mhe
@@AxxLAfriku what the... you’re somehow everywhere... random asmr vids and this too ?
@@AxxLAfriku weirdo 🤨
it’s still hilarious
@@AxxLAfriku you made the intro seem normal
Damn! Exactly what I needed. Sometimes this shoulder pain comes out of nowhere and I have it for several weeks where I then loose all my progress
Hey bro , did you try theses exercises?
I took physical therapy due to shoulder issues and these are the exact exercises they told me to perform during their sessions and at home. You know your stuff, boyo.
This video is GOLD.
Hey, Jeremy. I’ve only done this circuit for three days now, but I have to say that I will be doing it for as long as I am working out. Thank you for making it and sharing it. It’s pure gold! My shoulders have never felt better before and after working out. The title of this video is 100% true. I’ll be looking into purchasing one of your programs as a way to support you. Keep up the great work!
Tell us the results!!!!
Do you do it before or after workout?
When you are high af but u have to make a intro
Lmao
🤣🤣🤣
@jordy willaert im most possibilities of ending up here, nice to meet you
so so so helpful with the descriptions of the feelings/how to do each move
Thank you, your program has started fixing the problem and I feel great!
have struggled with getting chest contractions my entire 3 years of working out due to my poor posture and sedentary lifestyle during high school. I have worked out almost every day during those 3 years and seen very little progress chest-wise. Thank you for this video! I will now be more focused on fixing my posture and starting my future chest workouts a lot different:)
Did this work out for you? I have similar issues of not feeling the chest working on most exercises (also, right shoulder pain)
Thanks Jeremy! I’m pain free after 2 wks of this routine. Great job!!👊
Which pain did you have?
Perfect timing on this! Have been working on shoulder mobility with my physiotherapist recently!
the best video i ve seen about the shoulder pain.
Stretching, warming up and mobility exercises in general are just as important as the workout itself yet far too often get overlooked... also rest days are very important just listen to your body instead of pushing through pain which trust me will eventually lead to injuries
I definitely need this. My right shoulder has been holding me back for a couple months. Thanks!
Same here. Glad about the video and the tips.
Maybe stop throwing bricks 😉🤪
@@joserenderos6242 What bricks? I only have the one.
Same here
Same, I can feel just a slight limit on the amount of movement just in my right shoulder. Everything just feels tighter.
This stuff has been gold.
I really really respect the natural youtubers who have solid lifting advice along with rehab videos. Jeremy, jeff nippard, Alan thrall, Scott Herman, omar and a few others are really holding it down for the quality natural UA-camrs
Spending years in front of the PC extending the right arm to reach the mouse. Got a tight right pectoral and clearly weak back muscles.
Did a few of these exercises on top of bodyweight training and I can already feel the benefit.
This morning I woke up painless and without that tight right pec.
Thank you for the video!
Been struggling with a sharp pain in my upper right trapezius for quite a while now which I suspected to be an overuse injury (repeated lifting and tossing of hay bales). Went to physical therapy and sure enough, my shoulders were indeed fucked. I can’t wait to incorporate these exercises into my regiment to fix these imbalances. Thank you Jeremy, keep up the great work!
update ? :)
THIS IS GOLD CONTENT! 🙌🏼 Thanks and keep it up!
Great video as always, Jeremy! Your work has helped me greatly.
Oh man, the classic fist pump shoulder injury 😂
I'd be laughing, but this has happened to me..I've also cracked my windshield fist pumping..college in the 2010s was a crazy time
@@lubanks6278 you must've had some wild nights my friend 😂
@Ericliaoo how long does it last? i am on week 2 bur it doesn't seem to be going away
You absolutely nailed it.
This is the best video on the subject on the internet. HANDS DOWN.
THANK YOU so much, Jeremy. I have done tons of physical therapy, exercices at the gym etc. but I have *never* know what lies behind the exercises (i.e. which muscles to target). I suppose I am a visual person, so actually seeing this video really blew my mind - now I know which muscles to attend to when performing this routine!
Damn, this is perfect for the poor posture I've acquired from sitting and watching all your awesome videos! 😁
The overall quality of this video is extremely good 👍🏻
Keep on educating 🙏🏼
Phenomenal as always broo
I needed this exact video! My right shoulder has been hurting as I've moved up on my bench and through your videos i figured out why. Thanks!
Exactly my issue! It helped me as well!
I don't have any shoulder pain whatsoever, but I do have rounded shoulders, limited range of motion, winged scapula, and hyperkyphosis. I imagine these workouts/mobility exercises will help me. Thanks Jeremy.
Update?
?
Just ran across this video; been dealing with right shoulder impingement for several years so thought I’d give your techniques a try. Are you kidding me?! Felt relief after just one session! Thank you sir!!
Really enjoyed this video bro, thank you so much for your help and guidance! And for always looking for the root cause and not just fixing the temporary pain temporarily. You are a legend! Keep up the good work man!
POSTURE CONTENT ON FIRE 🔥🔥🔥
Spot on info from Jeremy about shoulder impingement and generally keeping your shoulders happy and healthy. Alternatively, for the side lying external rotation with a DB (which can be an uncomfortable position for some), you can perform this standing with a band. Just place/wrap the band solidly around a doorknob and do the same movement. Love the tip about keeping a rolled up towel between the upper arm and torso. Also, if you've had severe pain from this for a while, I definitely recommend seeing an outpatient occupational therapist or physical therapist to truly identify the root cause and have a program specifically made to rehabilitate you.
also dont perfom the pec stretch like that it is really damaging for the shoulder.
Please continue the good work.
You just saved me from surgery. Thank you. I’ve had a long term injury that I’m finally starting to fix with this.
Jeremy this video deserves a "part 2" because there's 3 parts to the shoulder (frontal, lateral, rear) and I feel many people neglect the rear portion. That prevents getting the 3D shoulder everyone wants.
but thats not neccesarily for shoulder pain right? thats for the look and strengthening it, but thats not the source of pain, which is what this video was about
@@AK-yv1kp it could be since underdeveloped shoulders can lead to injury if all 3 heads are not addressed.
@@StandUpForCanada1867 Thats true. It's just that he never really talked about the rear head in this video so I'm not sure if that's a primary cause for pain.
@@StandUpForCanada1867 pretty sure he has a video on how to target all the shoulder heads
This was absolutely helpful and over time fixed my issues on my shoulder, now I do these every so often as part of my warm up routines. THANKS for making this video with the demonstrations as well!
update? :)
@@NobleTenz I'm still feeling better then before, although I'm having a look at my right shoulder since at certain workouts I feel pressure despite my efforts.
@@Divin3t78 i see. Thank you for the reply!
Hey I’ve been diagnosed with shoulder bursitis and because of that my upper back has suffered so you think this exercise would work fine for me cause I’ve been to multiple physiotherapists and chiros and I haven’t been able to get rid of this pain.
That video saved my life bro, thank you
It took me many videos to find all these stretches and exercises but you had all of them in one short video. Ty so very much! Good sh$t man!
Could you do a similar video to this with hip pain? I wish I knew more exercises/stretches to open up and strengthen my hips.
Woah this is exactly what I needed. Amazing timing !
thank you mr jeremy this will really help some of us who are experiencing the said pain right now
3M+ Subs! Whoa... this channel has blown the F' Up! I remember when it was sub-300k. You deserve it dude... and so young. You have a bright future ahead you.
I literally went to physical therapy the past 2 weeks for a shoulder impingement and they told me to do these exercises. Wish I waited for this video, wouldn't have had to spend so much $$ on PT.
How much u spent blood?
Bro your lucky I went to two different theraphiests and they only did massaging.
Im in the same boat fucking hate it, which excersice worked for u the best?
I've spent over 3 grand on physio because of thoracic outlet syndrome on both sides. I've had both since birth and my blue hands were pushed off as "bad ciruclation" until age 26. These stretches along with spinal correction stretches have changed my life significantly. Everyone's body is different, in this information age, I truly think physio is a scam. My chiropractor has given me more advice and helped me more than anyone, as he's actually hands on. sure it's not a permanent fix, but it's about how you transcribe the information
Exact same here
This was an amazing presentation. How am i just finding this channel.
Man i must say u'r pretty late in finding this channel coz this guy literally makes the best fitness videos but hey it's better late than never hehe..
Thank you! Excellent video. I work in front of the computer all day and suffers from chronic neck and shoulder pain. This is the best video I be seen to tackle the problem.
Wow, had shoulder pain for the last two days and this video comes up. Thank you very helpful 💪
People who disliked this video: just wanted an over the counter pill that would instantly solve the problem.
Really helpful videos, keep it coming
That perm looks nice on you bro, keep up the good content!
"let's talk how you got here"
me: subbed, liked and clicked on notifications...but saw till today... oh, we're talking about the pain...
All the suffering you have to endure in life
Best videos on this type of thing. Very concise and complete
The best video on this topic 👌🏼👍🏼
Please make a series of these type of videos focusing on different joints. Would be much appreciated ☺️
Ps. Love your work
I had cervical replacement surgery and I’m doing a lot of this already. Any advice on changing passive activity? Sitting walking standing ? Thanks
I very rarely watch a video and instantly subscribe. Great video!