4 Exercises to Fix Front Shoulder Pain for GOOD
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- čas přidán 1. 06. 2024
- If you're tired of dealing with front (anterior) shoulder pain, you can often correct it by rebalancing the muscles and activation sequences in your shoulder and surrounding areas. In this video, you'll learn four exercises for a quick routine to get your shoulder back into good shape by fixing the root causes.
If you have been diagnosed with subacromial bursitis, biceps tendonitis, or rotator cuff tendonitis, these exercises will also help with the root causes. If you're in intense pain, definitely see your doctor first.
Coach E starts out by describing the potential root causes of pain in the front of your shoulder. This can give you an idea of the root cause of your pain.
Next, we'll get into a 4 exercise routine.
Exercise 1: You'll need a foam roller. Try to keep your hands at your temples and everything still from the roller down. This exercise addresses the poor posture that most of us have from sitting at a desk all day. It'll help reposition your shoulder blades to where they should be.
Exercise 2: You'll need a massage ball. A lacrosse or tennis ball works great if you don't have one. This exercise helps correct compensations for sleepy, weak muscles and poor posture. Do this exercise even for your shoulder that isn't painful. It'll help keep things even.
Exercise 3: You'll need a resistance band. A strength band, bungee cord, or chain of rubber bands all work well. Anchor the band at elbow level. Keep your elbow aligned with your body when you roll your shoulder back. This exercise activates muscles to help restore shoulder imbalances.
Exercise 4: You'll need a convenient wall. Try to keep your lower back and neck relaxed. Go slowly to ensure correct posture and alignment. If you're struggling to move under control without twisting or other compensations. Try this on the floor.
If this routine feels good and your shoulders feel a little better, tap the like, subscribe, and notify buttons. That way, you'll be the first to know about new content each week, which will help you move freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
01:50 - Root causes of front shoulder pain
03:22 - Segmental T-Spine Mob
06:45 - ASMR: Anterior Shoulder
09:51 - Lower Trap Activator
12:57 - Shoulder Rotation Robot
16:45 - Routine summary
17:30 - Next steps
RESOURCES AND LINKS MENTIONED
4 INCREDIBLE Shoulder Mobility Exercise Progressions [⬆️ Strength & ROM]: • 4 INCREDIBLE Shoulder ...
5 Movements EVERYONE Should Master for Pain-Free Shoulders: • 5 Movements EVERYONE S...
Shoulder Pain Solution: www.precisionmovement.coach/s... - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Sport
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Video highlights:
01:50 - Root causes of front shoulder pain
03:22 - Segmental T-Spine Mob
06:45 - ASMR: Anterior Shoulder
09:51 - Lower Trap Activator
12:57 - Shoulder Rotation Robot
16:45 - Routine summary
17:30 - Next steps
Highly recommend anyone with shoulder pain to give their approach a shot. They require no weight so you push as hard as you need without risking injury or further injury. Most important of all is that their approach is teaching me awareness of what my muscles are doing. I never really comment, but I am writing this with about 80% of my pain gone in two weeks (left side impingement and right side slap tear). Happy customer here! Thanks for these videos and program Coach E!
That is one of the best testimonials I have ever read.
Thanks for sharing that and let us know if you ever need advice or assistance :)
- Coach Joshua, Team PM
A great share
Thank you for sharing this!!
You are so welcome!
Thanks...very useful exercises for a complete routine to shoulder mechanics
:)
Just fabulous, been having shoulder and forearm pain. Appreciate your expertise.
Glad that you think so!
Let us know if you need more supprt :)
- Coach Joshua, Team PM
Thank you for your presentation of this, I just started now and it feels great! Love to you and your fantastic way to make me understand and to do it!
You're so welcome!
Thanks for watching and commenting :)
- Coach Joshua, Team PM
This video came out at the best time … I’ll try these exercises during my next workout. Thank you
Please do and let us know how it goes :)
Better timing, impossible! Been having the pain described in video and just got your email. Great!!
Glad it reached you.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Great information, thank you very much! I have been doing several of your shoulder/posture videos regularly and am definitely improving!
You're so welcome!
Thanks for the support and let us know if you ever need more assistance :)
- Coach Joshua, Team PM
How is it going? I am making a program from the exercises about this problem and I wanna know more opinions about some of them
Thanks! You’re the best!
You're welcome!
Excellent. You hit ALL the important points I use with my patients. Thank you for well explained and demonstrated exercises, I will tweak the ones I give as yours are better 👍👍👍
Yay!
Thanks for that.
We really appreciate the validation from a professional such as yourself.
Let us know if you have any more questions ;)
- Coach Joshua, Team PM
Thanks!
You're welcome and thanks for the support :)
Extremely good stretches and movements
:)
Very good! Very effective!! Ty 😊
Glad you enjoyed it!
Thank you thank you. I am a level 3.5-4.0 tennis player and practice daily from April to November, weather permitting. (I cite the 4.0 level due to my strong serve.) I have never had shoulder, elbow or wrist problems until the last month or so (I just turned 70-oh no!!). I have developed the exact symptoms in my right (service) shoulder which you describe. Ironically, I have not been on a court for 3 months!!!!. Now I am terrified that my right shoulder is injured and will deny me the joy of my daily serve practice this season. So I cannot thank you enough for this particular lesson, albeit all of your lessons are the supremum of exercise videos.
You are so welcome and thanks for watching.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach I did standing dumbell fly, and got shoulder impingement. Week 9 so far. How long does this usually last? 3 month?I still have 5% or small hump(soreness) left to conquer
@@goutfromfriedokra It took me about 4 weeks of these exercises to TOTALLY eradicate the pain. The relief was 75% initially, but it lingered here and there and now I only get pain once in a blue moon. Your situation sounds more serious, so I suggest you do ALL his videos on shoulder impingement and keep the faith!!!!! Wishing you luck!
Just what I needed. Have been working in my front shoulder pain with some exercises which are a little different than these ones. Pain is reduced, but I'm going to try these to see if I can get rid of all pain. I need to get back to resistance training!
Happy to help!
You will improve with time and practice.
Thanks for stopping by :)
- Coach Joshua, Team PM
Great video! I have done it once, about to do it again. Went from a pain level of 8 or 9 to 4 or maybe a little more. It’s great! Now going to add in the 50+ exercises. I’m 68 soon to be 69.
Great job!
Thanks for writing to us and sharing your story. We really appreciate that. :)
You have great video! Do you have anything for bicep tendinitis ?
Thanks for letting us know!
Check out the first two videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=biceps
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I liked the explanation for the root causes so I liked the video :)
Thanks for letting us know :)
Thanks you so much for all your content it’s really appreciated. I have a question regarding time/rest between going through exercises. Multiple times a day, daily or rest days? Thanks
Hi!
Once per day and 2 - 3 times per week is sufficient.
Thanks for asking and let us know if you have any more questions :)
- Coach Joshua, Team PM
Hey! Great stuff! Could you make a video about pain in the back of the shoulder as well? (Near deltoids, near upper serratus - not sure if i'm explaining properly)
Here you go:
czcams.com/video/CPxCnoyVeZg/video.htmlsi=5NVqyh0s5omSKNui
:)
- Coach Joshua, Team PM
Lve your channel . Nice
Thank you so much!
I not only recommend this approach I have been integrating ROM coach ( has a timer!) and the Shoulder Pain exercises for months. I feel like I am starting to walk like a human again (like the ape to man chart). I had or have decades of soft tissue damage from a dangerous job and being taught to “stretch” did not help me to heal. I was beginning to fold in half!
I messaged Coach E. here the last few days of Aug. 23 in a rhombiod spasm crisis.
It is also amazing how prevalent “slumpy shoulders” are. I have been to some large public events and I am astonished. Thx Coach E you da man…Hey do you practice the Clint Eastwood voice? I think you got that down too.😂😂😂But seriously this guy in my opinion is a 1%er he ( his team) has really thought this through.
Thanks for that testimonial.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
thank you again for such amazing material. I actually have a lot of strange feelings in n my serratus anterior muscles, and pec minor muscles. from numbing, to itching. I was put in a very poor driving position that i was put into with my arms above my shoulders for 12-13 hours a day. they've both become very weak also the pec minor and major. Thoracic outlet syndrome and pec minor syndrome on both side. Also a past right AC joint separation. No surgery required. lost the grip strength in both hands and arms for almost 2 years. I can now write and type, but any real grip strength required, and they just fatigue right away. Also a lot of scar tissue between my shoulder blades causing burning and sharp pain like a nerve entrapment from the scar tissue when I try and do shoulder blade squeezes. Is your shoulder program going to be a good option for all of that. Sorry for such a long winded comment and questions. Your content is just really great, in every video I've seen of yours
Hi!
Thanks for that info. Shoulder Pain Solution is the best option for you right now.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
would you suggest that exercises to who has chronic shoulder displacement injury . its been 10 year that i had a surgery but injury has repeated. i dont want to have another surgery so im looking for some exercises . thank you for your beatiful content im searching for a while and you are the best
Hi and thanks for the question!
These exercises are a good start. Make sure to check out the resources in the video description for more ideas. Especially, the Shoulder Pain Solution program.
:)
- Coach Joshua, Team PM
Thank you for this excellent video. The final exercise I'm unable to maintain flat lower back, should I step out slightly and lean back against the wall?
You are welcome.
Thanks for taking the time to try it out and comment.
Make any modification necessary to suit your capabilities.
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you Joshua. I've started doing these exercises this morning, I can already feel the difference. Initially my consultant diagnosed supraspinatus but I always believed it was the bi cep tendon causing the pain due to poor posture with my left shoulder rolling forward when I work at my desk.
Anther great video 😊
I’ve had shoulder pain in the past, for years, I purchased your shoulder programme years ago and my shoulders have been bullet proof up until 7 week ago, I was running late at the gym, jumped straight in to 40kg db flat press, ( with no warming up, ) felt and heard something nasty in my left shoulder just under the acromio clavicle joint top boney section…since then trying to do any exercises is brutal…gym routines I’m staying away from ( squats, can’t hold the bar with shoulder pain, bench press, press ups, shoulder press, ) been acute pain would you think I have torn something ?
Ouch!
It's hard to say if you have torn anything from our vantage point.
Are you referring to Shoulder Control? Our new Shoulder Pain Solution program is more current and was designed for situations like this. Read more about it here:
www.precisionmovement.coach/shoulder-pain-solution-yt
Because you are an existing customer, reach out to me at vip@pmcoach.pro for a discount.
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
Can you do that movement with the roller if you have a bulging disc and a slight tear in your cartlidge?
Will this help for impingement on both shoulders and a rotator cuff tear(supraspinatus)on both shoulders? Or would this aggravate things. Trying to strengthen the shoulder muscles. Thank you!
Will undoubtedly help - go slow and increase intensity gradually and let pain be your guide. If anything feels weird or off or too painful, back off.
Hi. Thank you for all of your videos. Do you recommend a shoulder brace for someone who just dislocated their shoulder and is in fear it will dislocate again while working out and rehabbing?
I'm trying to stay active - riding bike etc and am using the sling to support my injured arm but wondered if a brace you recommend is better vs the sling. Thank you. (2-weeks post dislocation)
Hi!
This is a question for your primary care physician or rehabilitation therapist as you are not far out from your incident.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you so much for this video! Can we use a tennis ball for the second exercise ASMR?
You are welcome and go for it :)
Hi coach E.....should one work through doms and is 4-5 days of soreness a sign of over working
Nope. Take a break and modify the amount of work that you are doing so you do not experience DOMS :)
- Coach Joshua, Team PM
what would you recommend for front of shoulder pain caused by bone marrow edema (AC joint area)
These exercises are a good start :)
I do have the problem when l did arm wrestling after 40, but start the rebuild all of the torso as long as l do learn and exercises, lam pain free, even it comes and go when l do wood work or heavy work.,but my glutes backs me on the way, thanks and appreciate, you are good muster♥️🙏
Thanks for sharing!
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
DId this routine tonite, one question coach E: do you think there are any pros or cons to using a massage gun in place of a ball/wall for the anterior shoulder ASMR?
Hi!
The gun is probably overkill.
This video explains why:
czcams.com/video/bFZ76SwaVYs/video.htmlsi=PrpY-QZi9A-q42Jo
Check it out and let us know what you think :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Will do, thank you.
Question: When I do that 3rd exercise on the right side, my lower trap on the left side cramps up/pinches. It doesn't happen the other way around. Is there anything I can do to avoid that (short of rolling my shoulder forward to avoid the pinch)?
Hey!
Thanks for trying it out.
Try making your movement slower and smaller and let us know how it goes.
Talk to you soon :)
- Coach Joshua, Team PM
Just did first time. Having a very bad posture i was walking around the house with my chest open and scapulas pinched for 10 min after the exercise. Now I’m in doubt how to incorporate with my calisthenics routine. Last two seem like a great warmup while first two seem great for post workout. Would that work, if not, question is whether to do them as described by you pre or post workout?
Hi and thanks for trying it out.
There is no harm in trying the exericses either before or after a workout in any combination.
Let us know how it goes :)
- Coach Joshua, Team PM
in an older video you are doing the same exercice on a yoga block, now you are using a roller, what is better?
Neither are better. You could even use a rolled up towel.
Let us know what you think and if you have any more questions :)
- Coach Joshua, Team PM
Will this help my scoliosis? I'm 75 and sitting too much so have front shoulder pain on both sides!
They are a good start.
If you really want to address the root cause of the issue, then check out the Low Back Pain Solution program.
You can read more about it here:
www.precisionmovement.coach/low-back-pain-solution/
Check that out and let us know if you have any more questions :)
- Coach Joshua, Team PM
My right shoulder is my troubled one. I have very rounded shoulders. When I do the robot i can’t help but hike up the right shoulder and it moves off the wall during external rotation. It also feels super clicky during external rotation. Is this ok or is there a way to modify this? Thank you!!
Great question!
Try doing it lying on your back while lying on the floor. Do that for a week and then try again while standing against a wall.
Thanks for trying it out and let us know how it goes :)
- Coach Joshua, Team PM
@@PrecisionMovementCoachthank you! Just tried it on the floor and was able to keep my shoulder girdle more stable! Can my knees be bent while lying on the floor? If I lie with my legs straight out, i can’t keep my back against the floor. Also, is it okay to feel clicking in my right shoulder during this exercise? Thanks again for this modification! This video truly helps me 🙏🏻
Thanks for trying that out and it is okay to make any modification that allows you to perform the technique comfortably.
Clicking without pain is typically nothing to be worried about. However, try lowering your elbow somewhat in an effort to minimize it. Also, move much slower.
Keep us posted on your progress :)
- Coach Joshua, Team PM
omg bro thank you so much. Been having problems here thinking it was my delts or something but pain in front of both shoulders due to horrible posture and too much time on my desk job hunting and depression while being unemployed. I tried a few other things before finishing this video this morning while doing my coffee. I've only tried the ball rolling exercise so far and that eliminated 90% of my pain right away. bless you!
Nice work!
Thanks for trying it out and for commenting :)
- Coach Joshua, Team PM
🔥🔥
:)
I Can't do the robot at all on painful side. I can't seem to change from internal/ external rotation without having to do some shifting manoeuvre around the neutral position😢
Ouch!
Try doing it while lying on the floor. The shifting is okay as you are making a modification that suits your capabilities.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach great to know. Thanks
Do we still stretch cramps?
No.
Any training on leg cramps (spasms)available?
It depends on the exercise.
Cramping usually indicates that the muscle is weak at that range of motion. Performing the exercise with the expectation of cramping and learning to tolerate it will lead to strength improvements and less cramping over time.
Hope that helps :)
- Coach Joshua, Team PM
100 dollars worth of broccoli!!!! 😂
Thanks for laughing :)
Thanks!
You are welcome and thanks for the support :)
Thanks!
You are welcome and thanks for the support :)