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How To Unfck Your Shoulders In 10 Minutes (FOR GOOD)

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Rating: 4.0; Vote: 1

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 youre feeling. To do so, we need to activate the various muscles youve 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 youre ready. The next thing you want to do to relieve shoulder pain is to strengthen the serratus anterior. Were 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, well 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 well 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. Well 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, heres list of corrective exercises that youll 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, youll 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 wont 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, youll 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: MOBILITY VIDEO
Date: 2022-01-03

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Comments and reviews: 10

Daniel
Hi Jeremy, and thanks for the exercises! I've been struggling with a slouching tendency my whole life. About the timing of these exercises. do you recommend to execute them at the beginning of the training, when you are less tired, or towards the end?
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Scott
Jeremy. how does underdeveloped REAR DELTS affect rotator cuff? I wrecked my left shoulder due to continued heavy lifts despite pain - it finally gave, I tore about 2/3 of my infraspinatus muscle. So I need to strengthen something else.
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Stephen
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!
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gymguy25
Got a question: would holding a pair of heavy dumbbells in the bottom position of a flat dumbbell press and allowing them to drop as you exhale, pulling the chest open, would that help fix tight pectorals?
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Blake
Im going to give this man some props! Started doing this about 3 weeks ago and my shoulders are 90% better. Could barley pick my right arm up at first and now there is barley any pain at all!
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Toby
i have no shoulder pain but my left shoulder is a little bit more down (uneven shoulders but not that bad) would this help make my shoulders more equal
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Denis
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!
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Frank
My issue is my right arm/shoulder is constantly in tense position by using mouse and lift above the desk. No quick solution unfortunately
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Fringe
Add timestamps to this video. I just kept pausing it and doing each one as I went along but this video would be better with timestamps.
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Suki
When doing the arm test i found that one shoulder pops when the palms are facing out. (The bad arm)
What would that normally mean?
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