The 3 Step System To Fix Shoulder Pain For Good.
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- čas přidán 26. 06. 2024
- Shoulder impingement, bursitis, and Rotator Cuff pain are all the result of a lack of space within the shoulder joint. But there’s so much more you can do to improve shoulder pain that just Rotator Cuff exercises! The key to effective shoulder exercises is focusing on the movement and position of your shoulder blade. If your shoulder blade doesn’t move enough, too much movement has to happen in the shoulder socket, causing these impingement-related shoulder issues.
Physical therapy exercises to (i)increase the upward rotation of the shoulder blade, (ii) tilt the scapula into a more upright position, are crucial if you want to fix your shoulder once and for all. Three steps can fix all this though…
MENTIONED IN THE VIDEO:
Other things you can do to help your shoulder:
Releasing any shoulder capsule tightness (that reduces space within the shoulder) can help too... • Shoulder Impingement? ...
And releasing your Pecs can help to reduce that forward tilt in your shoulder blade… • Rhomboid Pain? Shoulde... (Exercise 2. Pec Minor Release)
If you want see THE 3 EXERCISES EVERYONE IN THE WORLD SHOULD DO, here’s the link… stefan-becker.mykajabi.com/3-...
Got questions? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
0:00 Intro
0:21 Step 1. Upward shoulder blade rotation
1:58 Step 2. Straightening the shoulder blade
3:36 Step 3. Enhanced Rotator Cuff exercises
5:11 Other things that help
#bodyfixexercises #shoulderpain #shoulderpainrelief
What has helped your shoulder?
Sleeper stretch,cross body stretch, external rotation. Can GIRD contribute to a partial infraspinatus tear?
This is going to sound odd but for me, it was my hips and legs that was causing a chain reaction up my spine and creating a weakness in my thoracic spine area. Or I guess a lower back weakness and a hip imbalance that eventually caused my thoracic spine, shoulders and chest to succumb to bad posture. I have depression and I take a lot of baths and I am also quite the nerd who studies a lot on the computer.
Essentially for me to fix my shoulder impingement I have to work on my posture starting at my toes and working up my body appropriately, doing light stretches and very light exercises and just trying to make sure I can still actually feel the muscles that have atrophied and work on strengthening those ones specifically. Going to a chiropractor and having electro-shock therapy really helps in finding those weakened muscles too from my personal experience today.
THANKS!! These are unbelievably helpful. I’m still waiting to start PT ordered by my orthopedist & am trying to do exercises to help my shoulder impingement on my own. This shoulder pain has dramatically impacted my life & ability to do my “normal” workouts, with & without weight training. I really appreciate your CZcams videos! I feel that many of these free resources are as, or more, helpful than previous exercises I got from PT. Thanks again!
You're very welcome! 🙌
Great video , thanks a lot feeling much better now.
Great to hear!👍
Saving this to my favorites.
Thanks Shane. There's a few years of studying shoulders crammed into this 6 minute video. Hope it helps you out
Amazing! Your cat wasn’t at all distressed by your close up work out😅
He loves any attention! 😅😻
Wow I really felt the one with the rolled up towel. That must mean it’s working! Love the information on how to diagnose the issue in this video. (I can’t touch the ground) Thank you Dr. Stefan!
Glad it was helpful!
😊 I was just wondering how you could possibly have ignored the obvious adorableness of your cat demonstrating proper distance to be kept from the towel, and then the end of the video happened. Cats: Good for Blood Pressure, Good for Shoulder Therapy.
He always wins in the end. ❤️😻🥰
Awesome knowledge 💪💪
🙏🙏🙏
Mulligan techniques prioritizing movement with mobilization has helped improve abduction ROM
Mulligan techniques is a large part of why the 3rd exercise has the retraction component. Mulligan pushes the shoulder back and down within the joint, but you can do this yourself with shoulder retraction.
Profoundly helpful! THANK YOU!
You're very welcome!
Nice one!🙏
Thanks!! 🔥
Very nice!
Thank you! Cheers!
Sir please talk about TMJ
Good idea!
Yes!
When I tried the floor angel, I couldn't get my hands anywhere near the floor, both sides but especially my worst side. What should I do as a precursor to this exercise, until I am able to do it? Also, how do I get my cat to lie there politely instead of trying to get me off the floor?
You can stretch your Pecs.
And just move your arms back as far as comfortable in this exercise. It'll improve over time.
Thank you for this explanation. I had suffered with lower back pain for some time and these exercises helped me.
🤔 Shoulder exercises fixed your lower back??
@@BodyFixExercises 😀I've not noticed it already jumped to another video. I was watching the one about the tight hamstrings :)
Ah, ok. I understand now
The socks ❤
😜😻
Thanks for the videoo however is it normal to have pain during the 2nd exercise in upper arm regards
Drive a FLT truck , this has caused my shoulder joint to be raised . So it is not relaxed anymore , I can relax it when I think about it but is causing pain now . Also my pectoral is also tight , what is the solution to have it completely back relaxed
Hi will these excessive provide relief from arthritis’s?
I tried all 3 exercises. I thought I might have some problem with exercise 1 because of strength, but was able to do it. Physical therapy already had me doing exercise 3 with dumbbell. I could not perform exercise #2 with towel under middle back. I can't even get my right arm in that position. To give you an idea of my ROM, I can't do a Snow Angel all the way while lying flat on bed and no towel under back. I can go a little past 90 degrees with R-arm flat on bed and palm facing up. If I raise the arm off bed a little bit I can go a little further.
Do it without a towel then. Don't try to get your arms right back at first. Just enough to make it a bit of a challenge. It just takes time
@@BodyFixExercisesI tried it on my bed with no towel. I can do it, but the forearm on right arm is not lying flat on bed without really arching my back, and even then is not completely touching on all parts of the forearm. Suggestions or skip? Do you suggest going to see a chiropractor in my area. Thank you John
This is fairly common, John. Most people can't do it to start with. It just means that you should do this exercises. It'll get better with time if you just chip away at it. There's probably years of tight muscles that need to be stretched sand this may take a few weeks (or even months)
You probably don't need to see a profession just for this (I can't tell without examining you)
I am waiting for the cute cat to arrive so that I can start the exercises.
😆😻
In exercise 1, the part I find uncomfortable is the first movement of sinking down and bringing the shoulder blades close together. What does this mean, what is the purpose of this movement, and should I do the whole exercise or skip the sinking part and just do the part that opens the shoulder blades out to the sides?
The most important is the part where the shoulder blades separate. When you push away from your body. This strengthens the Serratus Anterior (an upward rotator of the shoulder blade, along with the lower traps)
So just start from the neutral position, instead of the position where you sink down
@@BodyFixExercises thank you!!
my pleasure!
kitty~!!!
😻😻😻
Hanging is kind of painful for my shoulders...
Bicep curls too
Bench too(not as much as bicep curls nd hanging)
Dk what is wrong with me