SHOULDER IMPINGEMENT: 8 Exercises and Strategies to Treat it For Good
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- Опубліковано 15 чер 2024
- Don’t let that nagging pinch continue on. This shoulder impingement rehab guide will teach you 8 effective exercises and strategies to treat it for good.
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Shoulder impingement is a common problem that can lead to major issues if not nipped in the bud. It’s especially common among people who do a lot of overhead movements, including weightlifting (think shoulder presses).
[1:01] The first step is to identify the Root Causes of shoulder impingement, including improper movement patterns and poor posture and mobility of the thoracic spine. I talk more about these throughout the video.
[2:00] Second, it’s important to Reduce Inflammation. I offer you a couple of strategies, including icing and a self-massage technique.
[5:26] Once you’ve rested and the inflammation and acute pain has decreased, you can move on to the third phase of shoulder impingement rehab: Resetting Your Movement Patterns.
This includes overcoming a common, but improper cue: keeping your scapulae down and back during moves like overhead press or pull ups.
[7:18] To combat this, I’ll show you a dissociation exercise to help break bad habits, reset natural scapulohumeral rhythm, and prime your neuromuscular system for proper overhead movement.
[8:28] Now that we’ve reset the movement pattern, we can start to Restore Shoulder Strength and Mobility.
In the video I give you 3 exercises, each addressing specific deficits that can contribute to shoulder impingement: T-Spine Mobilization [8:28], 4-Point T-Spine ERE Sequence [9:48], and the Overhead Doorway ERE [10:30].
[10:59] Finally, to wrap up our shoulder impingement rehab, we focus on Reprograming With Functional Integration.
I teach you two exercises that incorporate functional, compound movements: Overhead Wall Rollouts [11:28] and DB Arnold Press [11:58].
This high-level overview gives you an excellent framework for shoulder impingement rehab so you can fix the nagging pain for good and get back to doing what you love.
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having shoulder impingement am I still able to train on the punch bag without causing more damage ?
Start with these tests and get back to me with the results: www.precisionmovement.coach/shoulder-impingement-test/
I would take a break from any movement/exercise that provokes pain.
I have both shoulder impingement and L5 disk bulge, can I still do these activities?
Only thing is, I don't really know what/how the words 'protract', 'rotate', or 'retract' mean exactly to the movement of the scapula... That is, the specific movements and directions... I know what the words themselves mean, but not entirely sure of the reference points for where those movements are... I think I need to see it in diagram form to be sure I get it.
@@kennikuhlmann-clark9860 let me know if this helps:
www.physio-pedia.com/Scapula
- Coach Joshua, Team PM
LISTEN TO THIS MAN. I'm going through his shoulder videos and he knows EXACTLY what he's talking about. There is SOOO MUCH rubbish out there on UA-cam - but not this. I have been researching shoulder exercises for 12 months because I had a really bad shoulder injury from a moped crash. I have seen more specialists (doctors, osteopaths, physios, etc) than I can count, so I know when someone knows what they're talking about. Eric knows exactly what he's talking about. Here's why:
1. He's 100% right about NOT using anti-inflammatory drugs/painkillers in the long-term whilst still trying to do these exercises. That's something I did at the beginning and I regret it so much. They block the necessary pain signals your brain needs to prevent you from doing certain movements so your shoulder can recover. They give you a false sense of hope, and then you over-work your injury and do more damage to it. Avoid long-term use of them and instead work on rehab exercises that you can manage, and slowly scale them up to include harder exercises as you build strength.
2. He's right about avoiding the bullshit UA-cam advice about "always have your shoulders pinched back and down" (or in other words retracted and depressed). I swear to God, this advice is in EVERY video about shoulder rehab exercises. IT IS BAD ADVICE. Not only does it ENCOURAGE impingement (which is NOT what you want), it also takes your serratus anterior out of the movement you're doing (again, NOT what you want). The serratus anterior is KEY to shoulder stability and strengthening it will help you feel less shoulder pain. If you don't want to take this advice from Eric then take it from me, because I had been doing the whole "pinching the shoulders back and down" for MONTHS before I realised that it WASN'T DOING ME ANY GOOD. When I started strengthening the serratus anterior, I noticed huge progress. LISTEN TO ERIC.
3. He talks about "reprogramming" the muscle. I haven't seen a SINGLE person on UA-cam talk about this, and it's FUNDAMENTAL. If you have had a shoulder injury for a long time, your body may compensate for it by recruiting the use of other muscles. Therefore, your brain can actually FORGET how to engage key muscles involved in moving the shoulder (like the serratus anterior). If this happens, you have to "reprogram" and re-educate your muscles to engage those key muscles. BUT NO ONE ELSE TALKS ABOUT THIS. Eric is the ONLY person I've heard on UA-cam talk about this, and it's SO IMPORTANT.
I could go on, but this comment is already long enough. The bottom line is LISTEN TO THIS MAN BECAUSE HE KNOWS WHAT HE'S TALKING ABOUT.
Could you provide more details about when to and not to pinch shoulders back and down during excercises?
Good stuff brother. Thank you for taking the time to relay your experience with this in detail. I've been dealing with a left shoulder impingement for 30 years & hoping I can finally figure this out & get it back to normal.
Thank you so much for this info !!
So after I did some research and asking around, I finally find the answer for my own question. In order to keep your shoulder healthy, the key is to keep it stable during movement, and apply to every scenario, not only over head movements. To keep it stable, all you have to do it’s to activate you mid trap and stick you chest out or simply just keep a good posture during every exercise! Don’ over do it either, just keep it stable and it will be good. This way, the shoulder blade will be up right for maximum room and move freely up and down stably. It’s a shame that there are a lot of misinformation and incomplete answers out there to misguide people.
I do like his explanations compared with other video clips out there. Others may have fancier videos and super-fit muscle people for models (or themselves), but they don't explain it like Eric does. I'm working on his suggestions and I hope to see good results soon. I hurt my right shoulder playing volleyball with beginners (I'm an advanced player) and I went all out "just for the heck it" in trying to spike/blast a very badly set ball. It has been 1.5 years. Hard lesson learned. What now makes all this shoulder impingement worse for me is my desk job... on a computer all day long for 8 hours. It causes me now to sit in bad postures (without me realizing it) and my constant holding a mouse and typing on keyboards keeps me from getting ahead on other "rehab" exercises I've been doing. I guess that once you hurt something badly, it is more susceptible to more mechanical imbalance and pain. But I'm glad I found this guy. Thanks, Eric! Thank you very much!
Thank you. So many people on youtube talks about how it relates to people sitting at computers and stuff. Finally a video directed at people who exercise.
Glad that you appreciate the material.
Well I don’t do gym stuff but do have ridiculous impingement pain at the moment, but still find the exercises useful.
@@PrecisionMovementCoach sir i was doing wide arm push ups and after 4th pushups (i am 13 year old) my muscle backside of shoulder cracked accidentally and when ever I am applying any weight to that part I am getting that pain again and i can't use that hand to push my body up it , I can't stay on that arm I can move it properly but can't apply wait on it please help
Here I am getting pain where he had put that cloth ->
ua-cam.com/users/shorts4qcwbHxjtJU?feature=share
(And stuff....)
This guy's not the most entertaining speaker on 'Tube, but he really knows his stuff and provides simple exercises that address very painful mobility issues.
Thanks. I think. ;-)
As per your instruction I have impingement and only after 24 hours no pain... 95% better thanks to your stretches. Thank you! I aggravated the shoulder from steering a boat for 12 years. Left hand always on the wheel up to 8 hours each shift. That did me in and other captains. I'll continue the stretches and hopefully it'll even get better.
Good stuff!
This video was thorough and informative...thank you!
Thanks Eric, great video! Appreciate your time spent acquiring this knowledge and putting it into an instructional video! Years of hard work, time and money. You are generous to share this wisdom with everyone!
Thanks!
He's a Kinesiologist he of course has the certificated knowledge.
Your channel is amazing.
Lots of great info! Thank you!
bro this is awesome - thankyou
been lifting overhead the wrong way and i;m like an exact case stufy of what your talking about - just followed you and already my shoulder feels more relaxed and better
I did the whole video best I could ,helped a lot immediately, thank you for information, feeling better already,will keep it going every day,😊
This helped a lot
Awesome!
I just wanted to personally thank you for this video, as well as others. My hobby is rock climbing, and I strained my shoulder. With your videos, I was able to diagnose it as an impingement and take the proper rest and recovery steps to get back in the gym. I am now cycling through your videos to learn about my knee pain, shoulder mobility, and really anything and everything else that I can learn. Again, thank you so much!
Wonderful!
I’ve had shoulder impingement for years, and I’ve never heard of the foam block technique for my back until today. Almost instant relief! Thank you so much!
That is great to read!
Keep up the good work :)
It's a "yoga block "
Does frequent shoulder dislocation cause shoulder impingement?? can anyone tell me.
New sub due to great information and explanations, thankyou.
same here
Great video! In fact, I injured my shoulder precisely because I had a trainer insist on getting my shoulder blades and down and back. Very, very bad. So I'm you pointed out this very common trainer fallacy.
Been trying to figure out how I actually hurt my shoulder for years since I just woke up feeling wrong one day and haven't felt right since. I swear if it's just because of all these UA-cam boys telling me to pin my shoulders down and back I'm gonna be pissed. I knew it always felt wrong, smdh...
while doin wich movement ?
same but with bench press
Literally the same
Excellent, well-organized sequence with accurate information.
Excellent, well-organized sentence with greatly appreciated commentary.
Those are great exercises, Eric. Thanks, i will forward your videos to my shoulder patients who i see for Dry Needling and Acupuncture....
Thanks!
Eric - this is awesome. My only thing, wish I saw this 3 weeks ago when I first injured myself. After seeing a physio and chiro, they had me doing wall angels all day. The inflammation got so bad after a week I couldnt move. Seeing this, its obvious I didnt rest enough but they both told me to carry on working out immediately. No fluff here just good advice thanks so much.
Thanks for stopping by and good luck!
I work construction, as a Rigger, and I can't thank you enough for making it so simple and easy to understand what I've been doing wrong. Then showing how not only to repair my back and shoulder but also making it stronger. Cheers!
Glad to help!
Wow Ian impressed. Have had impingement for two years but no one ever told med this. I feel like I have discovered a gold mine with your channel! ❤
Thanks for watching :)
your tips are incredibly effective! the last time i suffered this type of injury (5 or 6 years ago), i literally could not lift my arm sideways past a 45% angle and it took 9 months to heal. i don't know how I did it last time, and it felt like the same injury this time (and I don't know how it happened this time either). But after 3 or 4 days of applying your tips, i've got 95%-100% mobility back. from the bottom of my heart,
thank you!
I'm so glad that my material was helpful.
Thank you so much for this video.
You are welcome.
Thank you so much for these. I was watching these today and was doing the lifting the arms, shrug and then bring them down and I could feel a big change in the pain level. I am sure going to try all these exercises and the ones you added as inserts. Thanks again.
You're so welcome!
@Precision Movement you are a life saver thanks a lot. I had Impingement and visited 3 different doctors and didn't fix the problem. finally here I am and just watching this video my pain is gone.
Yay!
Thank you! Those exercises worked for me.
You're welcome!
Eric, spot on again ! You made me fix my tennis elbow in 4 weeks and now my shoulder impingement is gone.
That's awesome...I'm glad that I could help.
Hey man nice to hear, did you train this every day? and how many sets
I appreciate this video and the one you mentioned so much. I got more from a couple 15 minute youtube videos than I did from my ortho Dr in 4 visits and a costly MRI. I've been dealing with shoulder impingement/bursitis for 3 months straight and didn't know what movements to avoid or what exactly was going on this whole time. Thank you.
Happy to help!
One of the best explanations I’ve seen so far thank you.
Wow, thanks!
These helped me almost immediately. Thank you!
It's my pleasure!
Nice I’ll definitely have to try these to fix my impingement
You can do it!
Excellent, clear instructions and reasoning. I really appreciate your videos.
Glad you like them!
Thank you so much ! Solved recurring and nagging pain within 4 days. Real competence here and crystal clear videos. God bless you !
Glad it helped!
So, I've been having impingement issues for awhile now. I literally just did a impingement test 2 minutes before this video, and had that classic impingement pain I know all too well. I did the exercise at 7:38, but instead of going all the way back down to my hands at my sides, I just held my arms up like he does here and did 5 overhead shrugs. Did the impingement test after one set, and lo and behold no pain! I will definitely be sticking to this exercise because it seems to work flawlessly. Wow. Thanks so much for this!
You are welcome!
Oh my god I was in exactly your situation when I read your comment so I did the same thing and same outcome, no more pain or clicking! This is like magic, amazing video
@@RJRbamm It works wonders doesn't it? Also, over the weekend I did this exercise a few times and what I found helps out even more is doing the exercise with a very light weight in your hands while you do the overhead shrugs, since it has a little more resistance to it (very light weight, though) I used a 5 pound dumbell in each hands, but you can use much lighter if need be, while doing them. Wish you all the best! Here's to our recovery. :)
6 years healing from an injury and finally getting back into the gym, what happens, shoulders tucked back and down during a strong flex and Tension caused a shoulder impingement. I was overly concerned about my form perfection of full flex under weight, this will set me back another full year before I can be Bodybuilding again. Nonetheless, I'll use the time healing wisely and better organize my nutrition interactions. Power Training will have to wait. Take care of yourself, you know, have patience because a one year easygoing fix on impingement inflammation exercises can heal your injury faster than continuing the power training routine, power train with an impingement of the shoulders and you'll be looking at three years of learning the hard way through.
Hypertrophy cured. Notice time the line. Three months to grow new muscle fibers and repair tendon.
@@xtraterastrielrede5513 Please give an update. Also, what did you mean when you typed: "Hypertrophy cured"? Is that the "impingement inflammation" that you mentioned previously? How did you cure it?
This video was extremely helpful me me in identifying and addressing my shoulder pain. Thank you!
Glad it was helpful!
Great info Eric, thank you so much.
You are welcome.
Can u please do a series or a video about proper queuing and tips that protects the shoulder when lifting heavy weights.
For example push exercises, pull exercises, overhead exercises ... Etc
We really appreciate you helping us with these amazing videos ❤️
Thanks for the suggestion!
Hey Coach, thank you for this video. I always feel pain while and after sleeping. Any advice on decreasing the acute pain or can I prevent this by changing my sleeping position?
You are welcome! Where exactly is your pain? You might be able to address it by modifying your sleeping position if you wake up and notice that you are in pain. Test that out but get back to me with more details so that I can help you to figure out what's going on.
@@PrecisionMovementCoach Thank you for your quick response. I Feel the pain directly in the shoulder where I have an impingement. Right after waking up the mobility is also worse than during the day. Unfortunately that's the shoulder I'm sleeping on.
Ok, keep working on the material in the video while trying NOT to sleep on that shoulder. Here's another article that will be useful to you.
Love your videos, Master Wong. Always passing your videos on brother Wong.
I appreciate that!
We really appreciate your time and knowledge on the subject.
Thank you!
We really appreciate you following along and leaving such a great comment :)
1:34 I was trying to blow that dirt on my screen.. Before I realise it was not my screen..
Gotcha!
Lolol right! 🤣🤣🤣
I thought I was doing things the right way, but it seems I need to do them the Wong way.
Yes!
Professional, precise and helpful. Thank You!
You are welcome and thanks!
Great video, i needed this. Thank you
You are so welcome!
Thank you. I'm a nurse, and I was struggling at work with this. This has helped so much!
Awesome!
One of the best - Thank you
Thank you!
Super! The shoulder lift shrug really relieved it instantly
Awesome :)
Thank you very much. I appreciate you
Any time!
No better time to start than today. Thank you so much for sharing your knowledge. It is immensely appreciated good sir!!
You are welcome!
This is the best video I've seen very well explained the root cause and the fix
Thanks!
Excellent Work!!
Thanks!
Thanks a lot great video slowly recovering from shoulder impingement excruciating pain! Wow thanks for the video 👍
Happy to help!
You are absolutely 100% correct about the scapula retraction, it got me in serious trouble! Thank you for the video and the channel.
You are welcome and thanks for following along :)
Thank you for your video. I have a dislocated scapula that I have been working on and almost have full rotation back. I'm glad I found your channel.
Thanks for following along.
I had an impingement in my shoulder/trap area, and after doing these exercises it's all but completely gone. It took about 3-4 days of doing them every morning before work but even after the first day it was incredibly helpful.
Thank you so much.
Yay!
That is so great to read.
Thanks for sharing :)
- Coach Joshua, Team PM
Thank you for an easy to understand easy to follow exercise.
You are welcome!
Great video. Thank you!
You are welcome!
This is good stuff! Thanks Eric!
Any time!
Great information. Many thanks Sir.
You are welcome and thanks for watching :)
this guy is fantastic !.... everything he says makes a ton of sense....he really has ground down to the nub of the issues and has solution.
i now class him as my very best friend...and give him great thanks for sharing such wisdom.
thank you my friend.
Wow, thanks!
Excellent video, thank you, this should help me so much! 😊
We hope so too!
Great video, thank you
You're welcome :)
Excellent video advice. Thank you.
Glad that you think so!
Thank you very much Eric❤❤👍👍👍
My pleasure!
Thank you so much ❤️
You’re welcome 😊
Thank you Eric it is very helpful❤️
You're so welcome!
LOVE and trust your guidance as always.
I appreciate that!
Thank you very much sir!!! Very informative...and VERY PRECISE to address and correct the problem...keep it up sir!!!
Will do!
Big thank you.
You're welcome!
Good info. Thanks
Glad it was helpful!
Thank you sir. Going to start working on this tonight
Perfect!
Really informative. Ive just discovered your channel. Youve a great style of communicating. Ive subscribed. Thanks.
Welcome aboard!
This helped me tremendously ! Thank you
Great!
THANK YOU does not go far enough....I am coping with this again and determined to use exercises to improve my condition.....in the longterm....
I'm happy to help!
Thanks bro.. much appreciate the help
Anytime!
Thank you for this video sir. Keep safe!
You are welcome and thanks!
awesome. Many thanks !!!
You're welcome!
this is awesome, thanks coach!
You're welcome!
Thanks 🙏 it really worked
Awesome!
I had shoulder impingment and watched this clip 2.5 years ago, I followed the instructions everyday and my shoulder impingment was cured. I haven't had a the problem for over a year now. So this works. Feel good and trust and just do it. Thanks
Thanks so much for trying it out and for letting us know about your progress.
We love reading stories like that :)
- Coach Joshua, Team PM
Very nice video . Thanks a lot .
You are welcome!
Good advice! Thanks
No problem!
What a fantastic video tutorial! For the first time in my search for enlightenment, education and remedial action to fix my shoulder issues (about 8 years!) In the end I wasn’t sure if impingement of hips or shoulders was a real thing, but finally I’ve found this tutorial which lays it all out clearly. I also now realize I need to add strengthening exercises my shoulders and back, as well as correct and retrain movement patterns, to prevent injury to rotator cuff injury.
Thank you for sharing your knowledge and advice.
Glad that it helped!
@@PrecisionMovementCoach A gift! 👌🏽
Thank you, very helpful. More please.
You are welcome!
Great explanation 👍👍
Glad you think so!
Good info, thanks.🙂🙂🙂🙂
No problem!
You're so knowledgeable and helpful! Thank you! One suggestion: maybe update up your visual background on the video...
Thanks for the tip!
Thank you!
You are welcome!
worked for me thanks
:)
Thank you so much for your video ❤️❤️👍👍
Thanks for watching!
Excellent, God Bless You, amen
Thanks!
im not even the type to comment on things but this dude knows what hes talkin about. been dealin with this for over a year now and bro solved the problem in 10 minutes
Thanks for sharing :)
Great info, thank you 👍😉
No problem 👍
I’ve had a horrible double shoulder impingement for over six weeks now. Nothing has worked. I just did ten of the shrug exercises and it’s now gone. Mate, you’re a god as far as I’m concerned 🙏🏻🙏🏻🙏🏻🙏🏻🤘🏻🤘🏻🤘🏻🤩
Awesome!
Wow. Watched the "AC vs. Impingement diagnosis" video and then this. I've been looking for an answer for my shoulder issue for months. The "shoulders down and back" is exactly the cue I would use for overhead pressing, and it's exactly the thing that has led me here. Thank the heavens I found this. You are the shit. Thank you thank you.
Thanks for stropping by :)
Thank you so much for informarive video
You're welcome!
Thank you.
You are welcome!
EXCELLENT 100% valid information. Ty. 🇨🇦
Thanks!
Very useful indeed 👍
Glad it was helpful!
Master at work! Thanks!
Much appreciated!