As a small thankyou. I'm a chef and I also work out in my spare time. Recently I noticed my shoulder/collar bone felt like it was locking up as I cleaned a shelf above my shoulder height. I googled for a bit looking for reasons and solutions, I ended up here, one week later and my shoulder is freeing up. So, thankyou ;)
Thanks, chef! We really appreciate you stopping by and trying it out. Thanks for the support and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Your shoulder exercises completely rehabbed my impingement. On top of the impingement, I developed tendinitis due to following PT static stretching recommendations from my Healthcare coverage. THANK YOU!!!
Thanks Eric... we potentially lose many golfers here at The Meadows Golf Center due to shoulder pain... I maintain an email list of individuals who, with your help and their efforts should be able to continue to play the game... I hope they'll, like I did after my own shoulder surgery, sign up for your coaching / courses.
@@PrecisionMovementCoach If I remember I will do so. It can take a few months to get sorted and then I usually forget about it till the next injury. My whole shoulder girdle, chest and biceps tendons on both ends are short and tight. Shoulders have always been a little on the loose side so it's easy to reinjure any time I get a speed wobble from pushing or pulling a weight the supporting muscles can't handle.
Topclass as ever. Thank you Eric for your coaching I am responding to the two little comments you made alongside the explanations.. "Ability to breathe while maintaining core stability" (i would think stability insured by deep muscles like the psoas allows deep breathing while stability with full engaged Abdo would rather impedes the breathing?) "Not changing the spine alignment while performing the shoulder exercise" along with "nice and tall" as you call it Well, these are the two fundamental exercises, in fact relevant for posture, that we are incessantly confronted with. That is good but this is exhausting.. it is added to each single exercise we do I have waken up to bad posture and dormant deep muscles and gotten obsessed with my feet. Everything starts there
Gonna have to try these out. I’m only 21 years old but have low mobility in my right shoulder and it has bothered me in my bench and squat even leading me to other injuries.
Coach E, you're a wizard. Thanks for all your help and insights over the years on mobility from both your free vids and your thorough programs. Whether on hips, shoulders, muscles, or pain relief, your dedication and easy manner of instruction have been instrumental in keeping this middle-aged body strong and spry. Quick question, can the pinwheel be done daily?
What a great comment. Thanks so much for the kind words and your continued support. Try doing the pinwheel every other day. Your body needs rest along with stimulus. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Thanks so much! We really appreciate you stopping by to comment. Check this out next: ua-cam.com/users/live4qKzMhBB3W0?si=LJcYaR_xiz1uw5va Let us know how it goes :) - Coach Joshua, Team PM
It's worth showing it to your rehabilitation therapist and see what they say. We can't comment further without knowing more about your current condition, mechanism of injury, and stage of rehab. Let us know if you have any more questions :) - Coach Joshua, Team PM
Thanks I am using a lot of your videos to improve my shoulders after problems in climbing. Can you advise whether scapular retraction when pulling overhead in climbing is recommended. On climbing sites there is a lot of talk about active shoulder engagement (= retraction?) when climbing to avoid impingement but you if I understood correctly you want the scapular to move normally?
Active scap engagement is good, without fully depressing the scaps. Ideal is posterior tilt + retraction/depression force, without fully depressing scaps.
Many thanks. I’ll try and internalise that when climbing. BTW your ROM app is really helpful and the daily ROM suggestions are fun to try out should anybody be thinking of it
They are a good start. The Shoulder Pain Solution program can help if you do not make the progress you want: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM
Hi and thanks for trying! Keep working on that exercise, and stay in your controllable ROM. You will improve with time and practice. Let us know if you have any more questions :) - Coach Joshua, Team PM
Standing pin wheel - my hands are so far away from each other, and my bottom hand can barely get past my butt. is there an even earlier/easier progression to start with?
Im trying a routine but do i do it in the morning like if i have a workout in later or after the workout before i go to sleep for exemple ? and should i do it the day of a upper workout involving shoudlers or in the day off ? if someone respond thanks a lot !
2 - 3 times weekly is sufficient. The body needs time to rest to adapt properly. Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM
I've been going through all your shoulder videos. Just for clarity, which of your shoulder exercises do you not recommend for tendinosis in the rotator cuff tendons and long head of the biceps? I'm actually in my 30s, so I'm hoping that I can lessen whatever tension I'm submitting those tendons do so they can heal as much as possible. Also, any advice on scar tissue or whatever? I read that tendinosis means that my tendons are all mangled because the fibers havent healed in the proper direction, or whatever (I'm trying to retain this new info as best I can).
To be honest, it sounds like you need something more comprehensive. Cherry picking exercises from free content can only take you so far. The Shoulder Pain Solution program was designed with people like you in mind. www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
@@PrecisionMovementCoach aw man, that's kind of a bummer to me. I've been making progress doing the exercises, but I just thought I'd double check if there's any I shouldn't do since you say in this video something like that 90% are not going to put too much pressure on the tendons; I wondered about the 10% that do, but maybe I took that too literally. I'm not in a position to spend money right now, but I'll look at that as an option going forward. Thank you!
Thanks for the consideration. We always have promotions and will be happy to help you out. Just email us at vip@pmcoach.pro anytime :) - Coach Joshua, Team PM
Thanks for trying it out! Noises without pain are typically nothing to worry about. Try moving slower and with more control. Also, reposition your elbow on the floor to accommodate your ROM. - Coach Joshua, Team PM
The short answer is becuase you have used both sides of your body differently to date and are somewhat moulded in that way. The good news is that you can make improvements by working on these exercises consistently :) - Coach Joshua, Team PM
Reach as far as you can and then work from there. Work within your capabilities and consider the way in whcih we demonstrate the exercises to be targets. It takes time to remold your body and everyone is going to have a different starting point :) - Coach Joshua, Team PM
I can pass the scratch test with my left arm on the bottom and right arm on top. But trying this the other way around, my right arm fails to reach far enough from the bottom.
Thanks for trying it out and letting us know. Get started on the exercise and do them 2 - 3 times weekly for at least 4 weeks. You will notice changes then. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Exercises and video highlights:
01:00 - The problem
03:08 - Progression 1: Pinwheel → Prone Pinwheel
05:00 - Progression 2: Wall Rollout → SB Rollback
07:25 - Progression 3 - Scap Circles
12:01 - Progression 4 - Sword → Rotational Sword
13:35 - Routine summary
14:30 - Next steps
As a small thankyou. I'm a chef and I also work out in my spare time. Recently I noticed my shoulder/collar bone felt like it was locking up as I cleaned a shelf above my shoulder height. I googled for a bit looking for reasons and solutions, I ended up here, one week later and my shoulder is freeing up. So, thankyou ;)
Thanks, chef!
We really appreciate you stopping by and trying it out.
Thanks for the support and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Your shoulder exercises completely rehabbed my impingement. On top of the impingement, I developed tendinitis due to following PT static stretching recommendations from my Healthcare coverage. THANK YOU!!!
Nice work!
Thanks for trying it out and you are welcome :)
- Coach Joshua, Team PM
Thank you for the excellent demonstration and description of these effective exercises
You're very welcome!
Thanks Eric... we potentially lose many golfers here at The Meadows Golf Center due to shoulder pain... I maintain an email list of individuals who, with your help and their efforts should be able to continue to play the game... I hope they'll, like I did after my own shoulder surgery, sign up for your coaching / courses.
I hope we can help them too! Thanks for spreading the word.
Very nice. Will give it a try. Thanks.
Thanks, and please keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach If I remember I will do so. It can take a few months to get sorted and then I usually forget about it till the next injury. My whole shoulder girdle, chest and biceps tendons on both ends are short and tight. Shoulders have always been a little on the loose side so it's easy to reinjure any time I get a speed wobble from pushing or pulling a weight the supporting muscles can't handle.
Topclass as ever. Thank you Eric for your coaching
I am responding to the two little comments you made alongside the explanations..
"Ability to breathe while maintaining core stability"
(i would think stability insured by deep muscles like the psoas allows deep breathing while stability with full engaged Abdo would rather impedes the breathing?)
"Not changing the spine alignment while performing the shoulder exercise" along with "nice and tall" as you call it
Well, these are the two fundamental exercises, in fact relevant for posture, that we are incessantly confronted with. That is good but this is exhausting.. it is added to each single exercise we do
I have waken up to bad posture and dormant deep muscles and
gotten obsessed with my feet. Everything starts there
:)
Thank you so much
Any time :)
Good , thanks.
Welcome 👍
Gonna have to try these out. I’m only 21 years old but have low mobility in my right shoulder and it has bothered me in my bench and squat even leading me to other injuries.
Thanks for trying them out.
Keep us posted on your progress and let us know if you have any questions :)
- Coach Joshua, Team PM
Wow this is so helpful! Thank you 😊
Glad it was helpful!
This is really valuabe it seems to me. Thanks!
Glad to read that!
Thanks for taking the time to comment :)
Coach E, you're a wizard. Thanks for all your help and insights over the years on mobility from both your free vids and your thorough programs. Whether on hips, shoulders, muscles, or pain relief, your dedication and easy manner of instruction have been instrumental in keeping this middle-aged body strong and spry.
Quick question, can the pinwheel be done daily?
What a great comment.
Thanks so much for the kind words and your continued support.
Try doing the pinwheel every other day. Your body needs rest along with stimulus.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Well my trainer recommend this vid to me, so I will try it out. But it looks really good and the explaination is great.
Awesome, thank you!
Let us know how it goes and many thanks to your trainer for the referral :)
- Coach Joshua, Team PM
Your content is amazing. Would you happen to have a full body mobility routine?
Thanks so much!
We really appreciate you stopping by to comment.
Check this out next:
ua-cam.com/users/live4qKzMhBB3W0?si=LJcYaR_xiz1uw5va
Let us know how it goes :)
- Coach Joshua, Team PM
very nice exercises!
Thanks for watching :)
Hi Eric is it ok to incorporate this as post subluxation therapy
It's worth showing it to your rehabilitation therapist and see what they say.
We can't comment further without knowing more about your current condition, mechanism of injury, and stage of rehab.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thanks I am using a lot of your videos to improve my shoulders after problems in climbing. Can you advise whether scapular retraction when pulling overhead in climbing is recommended. On climbing sites there is a lot of talk about active shoulder engagement (= retraction?) when climbing to avoid impingement but you if I understood correctly you want the scapular to move normally?
Active scap engagement is good, without fully depressing the scaps. Ideal is posterior tilt + retraction/depression force, without fully depressing scaps.
Many thanks. I’ll try and internalise that when climbing. BTW your ROM app is really helpful and the daily ROM suggestions are fun to try out should anybody be thinking of it
Would this advice also apply to the serve in tennis when having the arm up? Thank you for your great content
Yup.
Nice video. Should these be done before or after an upper body weightlifting?
Thanks!
Try them out before and let us know how it goes :)
- Coach Joshua, Team PM
Can the inverted scap circles at 9:45 be done standing up, by using resistance bands anchored to a wall?
In this case you’ll get multi-dimensional forces so it’s like a combo of standing + inverted as you’re still fighting gravity.
What we should do for winging scapula?
These exercises are a good start :)
Are these exercises alone, enough to deal with my sjoulder impingement for good?
They are a good start.
The Shoulder Pain Solution program can help if you do not make the progress you want:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
I also cannot touch my right hand to my left hand in the pinwheel exercise. How can I improve that mobility
Hi and thanks for trying!
Keep working on that exercise, and stay in your controllable ROM. You will improve with time and practice.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Can I do this with a rotator cuff tear?
Yup...as long as it does not cause more pain :)
- Coach Joshua, Team PM
@PrecisionMovementCoach got it, thank you for the reply!
Standing pin wheel - my hands are so far away from each other, and my bottom hand can barely get past my butt. is there an even earlier/easier progression to start with?
That is an okay starting point.
Keep working on the exercise and you will improve with time and practice :)
- Coach Joshua, Team PM
Im trying a routine but do i do it in the morning like if i have a workout in later or after the workout before i go to sleep for exemple ? and should i do it the day of a upper workout involving shoudlers or in the day off ? if someone respond thanks a lot !
Try the routine in the morning on any day and see how it goes :)
Can I do this every day?
2 - 3 times weekly is sufficient. The body needs time to rest to adapt properly.
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
I've been going through all your shoulder videos. Just for clarity, which of your shoulder exercises do you not recommend for tendinosis in the rotator cuff tendons and long head of the biceps? I'm actually in my 30s, so I'm hoping that I can lessen whatever tension I'm submitting those tendons do so they can heal as much as possible. Also, any advice on scar tissue or whatever? I read that tendinosis means that my tendons are all mangled because the fibers havent healed in the proper direction, or whatever (I'm trying to retain this new info as best I can).
To be honest, it sounds like you need something more comprehensive. Cherry picking exercises from free content can only take you so far.
The Shoulder Pain Solution program was designed with people like you in mind.
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach aw man, that's kind of a bummer to me. I've been making progress doing the exercises, but I just thought I'd double check if there's any I shouldn't do since you say in this video something like that 90% are not going to put too much pressure on the tendons; I wondered about the 10% that do, but maybe I took that too literally. I'm not in a position to spend money right now, but I'll look at that as an option going forward. Thank you!
Thanks for the consideration.
We always have promotions and will be happy to help you out. Just email us at vip@pmcoach.pro anytime :)
- Coach Joshua, Team PM
Is it bad if it cracks and makes crunching sounds?
Thanks for trying it out!
Noises without pain are typically nothing to worry about. Try moving slower and with more control. Also, reposition your elbow on the floor to accommodate your ROM.
- Coach Joshua, Team PM
Interesting that even you cant touch hands with the exercise on both sides. I have the same.
Common especially if you play a sport like tennis or baseball (like I do)
I play tennis and I can't touch either side😑😄. But I will try to do these exercises to have better mobility and stronger serve💪
Why like you when my right hand is up it's easily reaches at my lower left arm but on the other side movement is not completed
The short answer is becuase you have used both sides of your body differently to date and are somewhat moulded in that way.
The good news is that you can make improvements by working on these exercises consistently :)
- Coach Joshua, Team PM
What if you can’t reach the first exercise with one side
Reach as far as you can and then work from there.
Work within your capabilities and consider the way in whcih we demonstrate the exercises to be targets. It takes time to remold your body and everyone is going to have a different starting point :)
- Coach Joshua, Team PM
Working on your shoulder strength exercises. Left side neck pain was at 10 highest is now down to a mild 1. 6 weeks to go before I update routine. 👍
I can pass the scratch test with my left arm on the bottom and right arm on top. But trying this the other way around, my right arm fails to reach far enough from the bottom.
Thanks for trying it out and letting us know.
Get started on the exercise and do them 2 - 3 times weekly for at least 4 weeks. You will notice changes then.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
👍👍👍👍
:)