***** im sure you get this all the time, but I just wanted to express my sincere gratitude toward your work and this particular video specifically. I suffered from this entire diagnosis (Anterior delt pain, inability to retract scapula, sternum pain). After trips to a physiotherapist who prescribed cookie cutter shoulder pain remidies I thought my dream of competitive powerlifting was over at just 16. Watching this video a few weeks back changed my life. A little dramatic, I know. But your work is inspiring. Thanks for all you do. Ps. You, or someone, should really get the word out on the sternum pain thing. A thorough google search showed that many people suffer from it, but no one could really explain it.
Judging by the combination of your symptoms, and the fact that you are into powerlifting, suggests you have overdeveloped anterior musculature of the shoulder, and underdeveloped posterior musculature. Have you worked on upper back exercises? As well as hanging scapular mobility drills?
I know this video has been for years since u posted it but that's what I was looking for I have a problem exactly what u described specifically my right shoulder its time to start this exercise now thank you you are awesome.
@Agatsu13: whenever you can. i usually do some form of mobility before and after a workout, as well as through out the day. if it's tight, i put pressure on it.
wow just hit this spot with the alpha ball and I'm in agony!!! The pain feels so gooooood gonna loosen it a bit then start hitting it with the supernova
Amazing advice. I've had internal rotation issues/severe anterior felt pain for over a year and this is really helping. Do you suggest flossing the shoulder after this active release or before? Or is that just going overboard?
Do you think its because of the way the doctor has pinned my shoulder, can i get my shoulder to reset in the neutral position, will it just take longer? be great if you could suggest anything, i can try and post a vid to show the extent of how poor my right shoulder mob is?
I have terrible mind muscle connection with my right bicep and right pectroal muscle and it is much smaller than my left side, i checked and my right side does have very shitty internal rotation, does this explain why I have trouble contracting my right side?
your mind is very powerful trust me you jusg have to unlock everything just focus more on the muscle n try to find the feeling u its just off n u have to do every stretch or excerise u can to turn it on n find that spot its all about focus n control. i was in the miltary n we had to train our minds about timing on everythin sharp. when u in. rush minute. n senstivity that was hard to unlock when u glance str8 with focusing n while sense everything around u in the corner of both eyes etc. point is theres alot of percs your mind can do its amazing a human brain is
OMG. When I watched the video...I couldn't wait to get to the gym to try it. THIS has been my problem for quite awhile...but I couldn't really figure it out what was wrong with me. At the end of my workout yesterday, I tried the barbell. OMG! It was like nirvana! I made the EXACT same... " OH.....MY....." just as you did. You said 5 minuets for each side with the bar and 2-3 with the ball. Question? How many times a week?
I just tested by holding a tennis ball in place really hard and got two extra inches of movement when I retested the shoulder. I bet a foam roller would work too.
The handle of a kettlebell works just fine. The belly of the weight in the air, and the handle in a downwards position mimicking the barbell would be good!
ive had my shoulder pinned back from dislocation, through rugby. my shoulder points well forward and when trying to push my hand away from my back in this vid i have 0% strength. Ive been doing these mob wods with the bar, and all the external rotation wods for 3 weeks and no difference. ---->
pleeease help me...i just dont get it: the agonists doing an internal rotation are tight (you mention anterior delts), so why do we have a restriction in doing exactly this movement? normaly, if a movement is poor, the antagonists should be tight, not the agonists. please reply. thanks a lot
+Vampyromorphida so you think, its more likely that the antagonists are tight? in this case, external rotators, and or posterior capsule? kelly is one of the most famous mobility dudes. how can he be that wrong?
Pat Koe It could be a myriad of issues, and in any case, the primary humeral rotators are in the upper back, not the front of the shoulder. No, actually. The more videos I watch from this guy, the more I realise he's absolutely clueless about everything and anything, and just regurgitates other people's information, be it right or wrong.
+Pat Koe Subscapularis and latissimus dorsi was what I was thinking. Anterior deltoids and pectoralis major are assisting, but not much in comparison. It's also rare to have deltoid/pec issues with rotation but not for any other motion.
+Derek McCloud The human body is one of the most complex systems in the universe. It's a bit more complicated than massage techniques. It could easily be nervous adaptation to the stimulus (reduction of the stretch reflex). The only way to test these techniques would be to perform them under total anaesthesia, so that the nervous system factors are removed from the equation. There are similar techniques such as Manipulation Under Anaesthesia (MUA) yet the fascia is considered near unimportant for such a procedure. Many rehabilitation exercises generate similar results by targeting the neuromuscular system alone, and not trying to influence the fascia itself. It's important to remember that most of these 'fitness gurus' on the internet took an 8 week course and have a few years of personal training experience and consider themselves "experts". Yet none of them are familiar with the anatomical and physiological nuances of the systems involved. They read about fascia on Wikipedia, read about some pseudoscientific techniques and put it into practice. That isn't to say that these techniques are always ineffective; they're just performed for the wrong reasons. It's very easy to apply myofascial release techniques to a muscle that just needs to be exercised. This exercise is not special, and there are more effective techniques. Not to mention he's just pulling his skin, and the fascia is so deep in comparison that it's likely not going to be affected by some rubbing.
+Derek McCloud Not to mention that in the description it reads, "Humans have been evolving for the past 2.5 million years." Where the hell does this guy get his information?
PT school maybe? He is a doctor of physical therapy, so there's that. Not to say that automatically makes everything he says gospel, but it does seem to lend a bit more credence to things he says vs on of the internet pseudo-gurus you mentioned, of which there are plenty. Anyway, so what you're saying is the techniques sometimes do work, but the mechanism by which they work is uncertain, or at least less certain than Kelly seems to suggest they are?
***** It's murky waters. Even doctors say things that have been disproven decades ago. Personal trainers are especially bad, with chiropractors and physiologists tending to be alright in general. Often times a good stretching session or a deep-tissue massage will work just as well, but because this method is also a kind of manual stimulation, it can sometimes work, and the people demonstrating will say, "See! It works!" Ask a gymnastics coach to "fix your deficiencies" and you'll be in the best shape of your life just through stretching, mobility work and massage. All without "foam rolling" or "myofascial release". It's not that the latter techniques are useless, just that often times there are more effective techniques that actually relate to the physiological processes involved (stretching doesn't actually increase muscle length; it just teaches to nervous system to disengage the stretch reflex and allow the muscle to reach a different length). A good example is static stretching versus PNF. PNF is always superior in terms of ROM improvement, because it uses reciprocal inhibition to trick the nervous system into engaging the stretch reflex at a longer muscle length, thereby teaching the nervous system to not engage the stretch reflex at low velocities. Investigate, "Proprioceptive Neuromuscular Facilitation". You can gain inches of extra flexibility in a single session (this extra length will fade, but repeated exposure cements the neurological patterns). Just try not to fall for companies that will try to 'sell' you their PNF methods. A partner/doorframe/band is all you need.
Kelly, is there an email i can use to contact you? I've had shoulder issues for years now, first beginning when i injured them doing incline dumbbell chest press (injured both shoulders on different occasion). You could really help me out if i could talk to you. Thank you, Joe
U almost seem like smasherx. But u tlkin about interdealt. Please explain d smash in it out more. I watch way 2 much tube trying better myself instead over past few years only hurt myself. Not sayin it won't help some ur. Nvm thks. 4 vid. Agian.
Tried this with the bar tonight.... unbelievable...an absolute god send of a mobility move....
I wish I had your advice when I was younger, I would not have the flexibility issues I have today in my 70’s. Thank you I really enjoyed your book.
Wow, the pain feels amazing.
Kelly you just fixed my shoulder that's been hurting for ages and totally ruined training and I haven't even met you! Thank you so much!
***** im sure you get this all the time, but I just wanted to express my sincere gratitude toward your work and this particular video specifically. I suffered from this entire diagnosis (Anterior delt pain, inability to retract scapula, sternum pain). After trips to a physiotherapist who prescribed cookie cutter shoulder pain remidies I thought my dream of competitive powerlifting was over at just 16. Watching this video a few weeks back changed my life. A little dramatic, I know. But your work is inspiring. Thanks for all you do.
Ps. You, or someone, should really get the word out on the sternum pain thing. A thorough google search showed that many people suffer from it, but no one could really explain it.
Judging by the combination of your symptoms, and the fact that you are into powerlifting, suggests you have overdeveloped anterior musculature of the shoulder, and underdeveloped posterior musculature. Have you worked on upper back exercises? As well as hanging scapular mobility drills?
Struggled with Apley Scratch Test, one session of this and it fixed my shoulder. Genius!!!
My internal rotation sucks bigtime on both arms. Thanks for this video I am going to try this in the morning.
I know this video has been for years since u posted it but that's what I was looking for I have a problem exactly what u described specifically my right shoulder its time to start this exercise now thank you you are awesome.
how u feel now dude?
this helped me, specifically the part about loosening the front delt.
Thanks for showing this, I just wish I had known this before I tore up my shoulders and had to have surgery
Earliest iteration of the super nova...nice!
@Agatsu13: whenever you can. i usually do some form of mobility before and after a workout, as well as through out the day. if it's tight, i put pressure on it.
Earliest iteration of the, "Super Nova!" Nice!
awesome video!
I have my clients use a Bocci Ball when they need a bigger, very firm ball..
So training the subscapularis will fix anterior tilt of the scapula?
I would suggest you guys try to do that standing up against a corner of a wall. Much easier when you have your head out of the way!
good luck
amazing tip!! thank you so much, man!
Thanks for posting this. I'm gonna try it. How often do you do this? : )
Thanks Kelly
Hey Kelly, do you think having a lack of internal shoulder rotation could cause a wing scapula through inhibition of the serrated anterior ?
Anyone? I want to know the answer to that also please
Hey Kelly. The primary cause would be muscle imbalance no? So the permanent fix is actually to build up the lats and rear delts?
Yup, I needed this.
did it improve your internal rotation dude?
wow just hit this spot with the alpha ball and I'm in agony!!! The pain feels so gooooood gonna loosen it a bit then start hitting it with the supernova
hey man, how u do this release with a ball? in standing and just massage or ?
Amazing advice. I've had internal rotation issues/severe anterior felt pain for over a year and this is really helping. Do you suggest flossing the shoulder after this active release or before? Or is that just going overboard?
Do you think its because of the way the doctor has pinned my shoulder, can i get my shoulder to reset in the neutral position, will it just take longer? be great if you could suggest anything, i can try and post a vid to show the extent of how poor my right shoulder mob is?
should I do this before or after chest/shoulder workout?
Before
@@ranveer5854 thank you
please tell me for what exercises you need that mach internal rotation? thanks
SmartFitWien hang cleans
what ball did you use for this ? thanks
I'm just jumping in on the mwod project - can someone tell me when it's ebst to do this work? Pre/post or not any where near workout. Thanks!
I have terrible mind muscle connection with my right bicep and right pectroal muscle and it is much smaller than my left side, i checked and my right side does have very shitty internal rotation, does this explain why I have trouble contracting my right side?
your mind is very powerful trust me you jusg have to unlock everything just focus more on the muscle n try to find the feeling u its just off n u have to do every stretch or excerise u can to turn it on n find that spot its all about focus n control. i was in the miltary n we had to train our minds about timing on everythin sharp. when u in. rush minute. n senstivity that was hard to unlock when u glance str8 with focusing n while sense everything around u in the corner of both eyes etc. point is theres alot of percs your mind can do its amazing a human brain is
OMG. When I watched the video...I couldn't wait to get to the gym to try it. THIS has been my problem for quite awhile...but I couldn't really figure it out what was wrong with me.
At the end of my workout yesterday, I tried the barbell. OMG! It was like nirvana! I made the EXACT same... " OH.....MY....." just as you did.
You said 5 minuets for each side with the bar and 2-3 with the ball.
Question?
How many times a week?
THAT is so on the money. And I used my fingertips instead of a ball at the end.
so I pin down my shoulder and I can't move it at all. so it's super bad?
What can I use (other than an olympic bar) to do this at home?
I just tested by holding a tennis ball in place really hard and got two extra inches of movement when I retested the shoulder. I bet a foam roller would work too.
s
Man mine feels locked when I try to rotate down..I have a ruptured bicep tendon. do you think that would cause the issue?
@ZEvenEsh just curious have you had an injury to your shoulder?
i got no barbell at home, can iu use a 16lbs or 24lbs kettle bell and put it on the anterior deltoid?
+Niklas B Have a trusted person step lightly on your shoulder.
The handle of a kettlebell works just fine. The belly of the weight in the air, and the handle in a downwards position mimicking the barbell would be good!
Perfect A#1
ive had my shoulder pinned back from dislocation, through rugby. my shoulder points well forward and when trying to push my hand away from my back in this vid i have 0% strength. Ive been doing these mob wods with the bar, and all the external rotation wods for 3 weeks and no difference. ---->
pleeease help me...i just dont get it:
the agonists doing an internal rotation are tight (you mention anterior delts), so why do we have a restriction in doing exactly this movement?
normaly, if a movement is poor, the antagonists should be tight, not the agonists. please reply. thanks a lot
It's because this exercise is silly, and doesn't really work.
+Vampyromorphida
so you think, its more likely that the antagonists are tight? in this case, external rotators, and or posterior capsule?
kelly is one of the most famous mobility dudes. how can he be that wrong?
Pat Koe It could be a myriad of issues, and in any case, the primary humeral rotators are in the upper back, not the front of the shoulder.
No, actually. The more videos I watch from this guy, the more I realise he's absolutely clueless about everything and anything, and just regurgitates other people's information, be it right or wrong.
+Vampyromorphida
the external rotators are in the upper back. the internal rotators are front delts, pec major, lats and mostly subscapularis
+Pat Koe
Subscapularis and latissimus dorsi was what I was thinking. Anterior deltoids and pectoralis major are assisting, but not much in comparison. It's also rare to have deltoid/pec issues with rotation but not for any other motion.
1 dislike! How can you dislike one of Kelly's vids?
Is this supposed to hurt like shit and turn quite red the day after ? If so i guess im doing it right :)
Trifecta!
Great!
View this channel for torcher . No snatch PR but maybe a better overhead squat
Fascia is, gram for gram, stronger than steel. I don't think rubbing a steel fence will affect it.
I've also read as much, and yet these kinds of techniques seem demonstrably effective. Why do you think that is?
+Derek McCloud The human body is one of the most complex systems in the universe. It's a bit more complicated than massage techniques. It could easily be nervous adaptation to the stimulus (reduction of the stretch reflex). The only way to test these techniques would be to perform them under total anaesthesia, so that the nervous system factors are removed from the equation. There are similar techniques such as Manipulation Under Anaesthesia (MUA) yet the fascia is considered near unimportant for such a procedure. Many rehabilitation exercises generate similar results by targeting the neuromuscular system alone, and not trying to influence the fascia itself.
It's important to remember that most of these 'fitness gurus' on the internet took an 8 week course and have a few years of personal training experience and consider themselves "experts". Yet none of them are familiar with the anatomical and physiological nuances of the systems involved. They read about fascia on Wikipedia, read about some pseudoscientific techniques and put it into practice. That isn't to say that these techniques are always ineffective; they're just performed for the wrong reasons. It's very easy to apply myofascial release techniques to a muscle that just needs to be exercised. This exercise is not special, and there are more effective techniques. Not to mention he's just pulling his skin, and the fascia is so deep in comparison that it's likely not going to be affected by some rubbing.
+Derek McCloud Not to mention that in the description it reads, "Humans have been evolving for the past 2.5 million years." Where the hell does this guy get his information?
PT school maybe? He is a doctor of physical therapy, so there's that. Not to say that automatically makes everything he says gospel, but it does seem to lend a bit more credence to things he says vs on of the internet pseudo-gurus you mentioned, of which there are plenty.
Anyway, so what you're saying is the techniques sometimes do work, but the mechanism by which they work is uncertain, or at least less certain than Kelly seems to suggest they are?
***** It's murky waters. Even doctors say things that have been disproven decades ago. Personal trainers are especially bad, with chiropractors and physiologists tending to be alright in general.
Often times a good stretching session or a deep-tissue massage will work just as well, but because this method is also a kind of manual stimulation, it can sometimes work, and the people demonstrating will say, "See! It works!" Ask a gymnastics coach to "fix your deficiencies" and you'll be in the best shape of your life just through stretching, mobility work and massage. All without "foam rolling" or "myofascial release". It's not that the latter techniques are useless, just that often times there are more effective techniques that actually relate to the physiological processes involved (stretching doesn't actually increase muscle length; it just teaches to nervous system to disengage the stretch reflex and allow the muscle to reach a different length).
A good example is static stretching versus PNF. PNF is always superior in terms of ROM improvement, because it uses reciprocal inhibition to trick the nervous system into engaging the stretch reflex at a longer muscle length, thereby teaching the nervous system to not engage the stretch reflex at low velocities. Investigate, "Proprioceptive Neuromuscular Facilitation". You can gain inches of extra flexibility in a single session (this extra length will fade, but repeated exposure cements the neurological patterns). Just try not to fall for companies that will try to 'sell' you their PNF methods. A partner/doorframe/band is all you need.
Is it ok if you get bruised?
You shouldn't get bruising from stretching out your muscles.
If its from the barbell than yeah just dont press down as hard
Kelly, is there an email i can use to contact you? I've had shoulder issues for years now, first beginning when i injured them doing incline dumbbell chest press (injured both shoulders on different occasion). You could really help me out if i could talk to you.
Thank you,
Joe
There's no adequate replacement for a good physiotherapist...
My friend and I tried the barbell smashing and he tore his rotator cuff partially and my shoulder hurts worse. What did we do wrong?
Crap. Just found this. I can't even move my hand away from my back. Thanks for the pointers.
classic. this mob is epic.
U almost seem like smasherx. But u tlkin about interdealt. Please explain d smash in it out more. I watch way 2 much tube trying better myself instead over past few years only hurt myself. Not sayin it won't help some ur. Nvm thks. 4 vid. Agian.
Thank you.czuj duch
You're also rubbing the anterior deltoid the wrong way...