Shoulder Stretching Roadmap
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- čas přidán 16. 06. 2024
- The shoulders, known for their exceptional flexibility, often present mobility limitations for many individuals. Understanding the intricate components of our shoulders can help us understand any restrictions we might experience with this joint.
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8 Shoulder Stretches - 2 Sets for 60 Seconds
00:00 - Understanding our Shoulders
00:32 - Upward Rotation
1:03 - Horizontal Hang
1:55 - PECS
2:20 - Prone Pec Stretch
2:55 - LEVATOR
3:20 - Assisted Levator Scap Stretch
4:01 - BICEP, ANTERIOR DELT & PEC MAJOR
4:27 - German Squat
5:20 - Notes from Trevor
5:39 - ROTATOR CUFF
6:01 - Sleeper Stretch
7:03 - Broomstick Subscap Stretch
7:40 - Band Supraspinatus Stretch
8:37 - Side Lying Windmill
9:42 - Plank
10:26 - Trevor Wrap-Up
The shoulders stand out as the most flexible joints in our body. However, despite their remarkable flexibility, many of us encounter limitations with our shoulder mobility. Diving into the complex components of our shoulders can greatly assist in comprehending why our mobility might be restricted in this area. Trevor provides EIGHT different stretches for us to try, helping us pinpoint and address potential shoulder issues through practice. - Zábava
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8 Shoulder Stretches to Practice: Each Stretch = 2 sets of 60 seconds
1. Horizontal Hang
2 . Prone Pec Stretch
3. Assisted Levator Scap Stretch
4. German Squat
5. Sleeper Stretch
6. Broomstick Subscap Stretch
7. Band Supraspinatus Stretch
8. Side Lying Windmill
The optimal approach is to experiment with each stretch once. If you experience any discomfort with a particular stretch, dedicate a week or two to focusing on it exclusively and assess if it yields any improvement in how you feel. And be sure to check out our monthly membership for more stretching videos (Try 3 Days for FREE) ► guided.strengthside.com
Can you do a tutorial for losing Bell fat
You‘re really the one i trusted in since more than 3 years now sind the reason i startet with stretching !!! Than you for one more killer 💣🔥 exercise
A minor point but thanks Trevor for using the word “lying” instead of “laying” 😊
I just cancelled my gym membership and bought your move strong now program!! worst case I am out some cash that I would have otherwise been out had I kept my gym membership. best case I will learn how to train with just my body and save time, health, and money for years to come!!!!
What's your view of the program so far?
@@NK-vw4mshey, thanks for the quick reply. I'd also like to ask, do you get some kind of support throughout the program and what happens after the initial 90 days are over?
@@naka-radan they are very fast over email and there is tons of material to modify the programs after the 90 days
@@naka-radan happy to reply as another happy customer. It doesn't expire, you'll forever have access to the program and could do it at your own pace whenever you want
Great to hear! I think you'll enjoy. Feel free to reach out if any questions come up!
Truly appreciate how thoroughly yet simply y’all explain everything!
Just tried the whole routine and it opened my upper body like a clam put on sun! Also discovered my right rotator cuff was jammed AF.
Thanks guys, for yet another life saving follow along!
Love your guys stretch and strengthening protocols! Can’t wait to try this one! Thank you🙏🏾🙌🏾
I have really limited mobility and a lot of tension-related pain in both shoulders, earlier today had decided to finally look into it much more seriously to gain mobility.
And to see this video made my search so sort!
Currently working through the hamstring flexibility and it's already giving results after about 10 days! So excited to work on my shoulders.
OMG! I did each of these stretches. Absolutely amazing video. Thanks
Thank you strength side!!! this is gold for many 🙌❤
Oh golly. The prone pec stretch almost brought tears to my eyes - not from pain, but relief. Several of the other stretches useful too, but this one stood out. Beautifully simple, yet I needed you to tell me about it. Quite different to do this on the floor instead of standing at a doorway or some such. An armful of thanks from the other side of the planet!
I'm loving the external rotation!! Thanks you guys are awesome
This is gonna add more variation to my (starting to stagnate) stretching routine , thanks man, keep being awesome
Love this guy , simple life changing exercises that anyone can do 😊
Вие сте единствени. Вистинска инспирација. Многу благодарам. Поздрав од Македонија.
Oh thanks 🙏 JUST the video I needed!
This is the most amazing shoulder stretch video I’ve ever watched and followed along. Coupled with your hamstring stretch video, I feel my whole body is stretched fully to the extent it has never been stretched before, and I was used to doing a lot of static yoga stretches, never again! More dynamic and specific intentional stretches please and thank you for your teaching 🙏
I just did it & felt great! Will include it a couple of times per week!
Thanks strength side
I really like the one with the stick and I am looking forward to trying this stretch exercise. Thank you so much.
This is absolute gold
Thank you for the great video!!!!!❤❤
Great video, just what I needed. Thank you! The prone pec stretch is an absolute killer for me - now I know what I need to work on next.
Beautiful explained 🙏
LOVE your content! Thank you so much :-)
Thank you. I broke a clavicle and this is great to support that shoulder.
Nice video thank you!
Thank you guys so much. This is helpful! Front delt stretch is a doozie.
This video is the gold! The gold!
I alteady did and were awesome, thank you 🤙🔥
Brilliant content !
That levator scap stretch has already done wonders! I'm adding that to my neck warm ups I do before training. I'm excited to try that German Squat, and add the variation to the hang.
Oh my goodness! Thank you! I will end up using these positions to asses my flexibility on a monthly basis to see if I'm getting tighter in certain muscle groups/positions!
I am excited to try all of them. I dislocated my shoulder and also before that never had healthy shoulders in my life. I got a lot of issues with it.. nerve pain, tightness, flexibility limitation. Thanks a lot for your content. It really helped me a lot already! But this video seems like the perfect routine. I'll try to do it 3 times a week at least and update this post after a month to share the progress.
How has it been so far
Great video brother❤
Excellent
Thank you for so freely sharing your knowledge and experience. Much appreciated
more of this plz
The Pec-minor stretch is incredible 🤯
Nice❤
**Intersting thing about the Latissimus muscle - his the one that can limit your arm going over head but at the same time, he pulls the Humerus bone down (and a little out from its capsule), so you can bring your arm over head in the first place... (!!!) To prevent the Humerus touching the Acromion..
My whole shoulders are like a frozen rubber band stretch. Thank you. These are great
Essa é a rotina pra alongar ombros mais completa do youtube!
Great video! Could you do a similar one for the hips/legs as well?
I thought of a shoulder replacement procedure, this gives me hope to strengthen my weak side.
I need to work on these.
Aweeeeeesome 🤜🙌🙌
Trying out all these for 2 weeks and will update.
Please leave a like everyday to hold me accountable
@@pixo9233 did it for 1 week. Definitely felt improvement but I think my problem is related to tendons/ligaments. The clicking, popping didn't stop.
amazing❤❤🎉🎉
Pain occurring for couples of days now between my spine and my right shoulder blade. Assisted levator scap stretch definitely painful at this very place whatever the side I'm stretching, many thanks for the exercises, will try some of them to help. A full back version will be appreciate by the community for sure!
Maybe try to let someone press against 'the highest triger of Iliocostalis Muscle'. There are three of them in this long muscle..
The highest one is right next to the medial border of the scapula, at the low third line of the scapula 😁👍
@@A.Bernadette. I bet its better to not be that sure of anything...
But sure, Breathing is the best
Very Nice video bhai 🎉🎉🎉
I'm implementing these stretches into my mobility class, thanks for sharing your great knowledge to the community, you guys really know what you're talking about, as always!
Btw, any chance of getting to know some of those tracks you're using for your videos?
Greatings from germany ✌
I play tennis so each of these stretches is important. The side lying windmill for the rotator cuff is key to injury prevention as serving in tennis can put a lot of strain on the serving shoulder, especially with poor form.
plz do a elbow rehab video
the german squat is my week point...maybe cause i am german, lol. thanks guys, you rock!! greetz from berlin.
ho , WOOW what a routine 12/10 for real 😊
I have so many issues from ego lifting in high school and college lol. I gotta do only this stuff for the foreseeable future
How can i marry this video?
😂
Was thinking the same....
It’s 2024 bruh. That’s not even weird these days
Thank you. I am trying to do the bridge but find that my shoulder mobility is holding me back. I'll try these stretches.
Muscle in my left neck is preventing the left hip and thoracic vertebrae from being properly aligned. I had a pretty bad injury that resulted in extreme nerve impingment in the groin, and my legs going numb and ice cold for 3 hours. Also I might've slightly dislocated left TMJ or atlas. But I definitely disclocated my left hip or thigh, and my left QL is damaged(hopefully not severed, cause then it won't heal). I don't have insurance so I had to go to a chiropractor(she was a doctor as well) cause the pain was literally torture, and I have an extreme pain tolerance....but it was like having a knife in my femeral artery/groin, while having a large spike up my butt and squishing my guts around, my thoracic vertebrae would also throb and it felt like my lumbar and hips would just dangle. I couldn't be in any position for more than 5-20 seconds without excruciating pain. The visit got rid of the nerve pain, she also applied kinesthetic strips to the lumbar. This was over a year ago, but my shoulder and neck region has been consistently getting worse, and I can't fix it without also fixing the hip/thoracic issue. Your videos, along with Neal Hallinan, and GrownAndHealthy have made great improvements to my health, and my motivation....but man is the body a complex and difficult thing to maintain, there's so many layers to uncover, and there's never one quick fix. Rehabilitating the mind and body is a holistic approach. Your emotional state and the way you speak plays a huge role in posture, but the biggest factors are improper breathing, and lack of walking/proper movements. We are built to move. Working out solely the superficial muscles will only weaken the supportive muscles in the long run, which weakens everything in the longer run. Try to avoid sitting for more than a few minutes at a time, your support muscles are meant to be engaged virtually 24/7, unlike the superficial muscles which exert large amounts of energy in a short period. Do slower movements/workouts to target the support muscles....but the breathing is literally the most important aspect to posture and having proper strength to all parts of the body.
Modification advice for hyperflexible joints? I'm doing pre-hab exercises the physio taught me before when I got a nerve entrapment in my left shoulder (weaker side because I'm right-handed), and no problem now. I guess it's possible that under-developed smaller deeper muscles in the back of the shoulder could go along with too tight in the front? Ooh I think I might've just answered my own question - I think it's my levators are relatively over-developed, because I did a lot of carrying very heavy rucksacks while hiking, since I was a young teenager. I'm gonna try adding the levator stretch, German squat and rotator cuff three - I guess those are dynamic stretches with resistance so can both lengthen and strengthen?
@strengthside Hi Josh, question: my levator scapulae seems inflamed and it has been for quite some weeks. I train at the gym for better posture but reduced intensity for this reason. It seems to reintensivy through sleeping though.
Would you recommend stopping all sorts of training (mobility and strength) until the inflammation has subsided or what would be your approach here?
Please one video for foot drop
I know josh has done some capoeira and bjj would he cool to see a video on mobility stretches/movments for martial arts
Guys, can you do the same for thoracic mobility, please
Can you tell me how to find the music in this video? I often hear wonderful jazz music in the background. 🎶
YOU JUST DONT KNOW HOW MUCH OF A BLESSING YOU GUYS ARE. THANK YOU THANK YOU THANK YOU! You guys should collab withThe channel kneesovertoesguy. That guy has great knowledge as well.
Lemon squeezing in the middle of the rhomboids while using the transversus abdominus to suck your belly button to the spine and remember a little lumber flexion. Great video btw!!! What’s men’s fashion these days? In men’s games, we only have two ways to go-joggers or
Suits 🎉
I have been doing horizontal hangs from my kitchen sink. Can't use an underhand grip, though.
That German squat! Ow! I’ll need to work on that one for a while.
Great stuff thank you!! One adjustment that I think you will like is “windmill” actually doing a windmill. Lay on the side start with top hand at knees, then rotate your arms around like a clock (windmill) dragging your hand along the floor (or the best you can) go around, over your head around the back till your hand goes around to your rear-end, then reverse back to the beginning (Minimum 3 in a row). Why is this better? Stretches all the small nooks and crannies in the shoulder. FOR ME there is something about when the arm switches from being in front of your chest to behind your back that engages different muscles (important ‘hand-off’ between the muscles). Go super SLOW, slower than you would think.
Love these stretches, they're perfect for me. And being German you made me curious why that one exercise is called a German squat.
I’m having issues with my left shoulder as I snapped my collarbone in a MTB accident. Do you have any progressive movements that will help me get back to as normal as possible?
What's the board called that he's working on?
I have subscapular pain near about one year while shrug i have pain neck to under shoulder nothing goes cure.i visited lots of arthropadics .stretches and medicine nothing happened plz make a video sir love from bangladesh
The stuff would be a great benefit to jujitsu people, this shit is on point!
It's weird I had a carteledge delamination issue about 18 months ago and I have been concentrating on stretching lower body. Now my lower body is moving properly ie I am running nicely, my shoulders seem to have decided to play up.Seems to be everything but lats and pec minor are big players
My shoulders are trashed. I’m curious to see which of these I can do without bad pain
Prone Pec Stretch. I gotta be careful though, my shoulder dislocates easily.
My husband has just realized how poor his shoulder mobility is so the timing of this video couldn’t be better!
Hi...Love your videos and they've been really helpful. Just a suggestion...could you reduce the volume of music...it's sometimes hard to hear you clearly and sometimes it's just reallllllllllly distracting. Thanks so much for your expertise and generosity in sharing your knowledge.
🚫 Mine: Separated Multiple X Each! 🤕
😘
For the best is the superspartacus😂
You have freckle on your chest ! You have freckle on your back ! 😘
The "Assisted Levator Scap Stretch" is one that I'm already familiar with. In my youth, when I studied ballet, we called them "Russian drops," which were specifically designed to teach us to keep our shoulders AWAY from our ears to give us beautiful arm movements and elegant posture. Thought you would be amused to know you 'rediscovered' a classic ballet move!
🤎