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4 Neglected Upper Body Muscles to Strengthen for Pain Free Movement
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- čas přidán 18. 08. 2024
- Feel stiff or get random upper body pains? Your upper body muscles could be out of balance. Test-run this routine to activate some commonly neglected muscles and get your arms functioning well.
Use this routine to start waking up some often sleepy/weak muscles in your upper body. Don't let them slack off. Getting the subscapularis, brachialis, pronator quadratus, and wrist and finger extensors active and strong gets your body moving as it should and prevents pain from cropping up later as your body compensates using the wrong muscles.
The first exercise does not require equipment. It is isometric and targets the subscapularis in your shoulder, which controls rotating your shoulder inward.
The second exercise requires a dumbbell. If you don't have one, use something where you can get a good grip on it. Go slow and do one arm at a time to restore balance to your elbow joint.
The third exercise target is the pronator quadratus (your forearm), helping to prevent golfer's elbow.
You'll need some sort of band, but if you don't have one, you can do the exercise without it. Focus on keeping your triceps on the whole time to shut off the muscles that tend to overcompensate.
The fourth exercise works the wrist and finger extensors. Most of us think about grip strength, but working those extensors creates the balance we need to prevent pain later on.
Practice this routine 2-3 times a week or even work it into your exercise routine to build and maintain balance within your body.
Do you feel better after going through this routine? Tap those like, subscribe, and notify buttons to receive new routines each week to keep you moving freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
01:45 - Exercises 1: 3-Way Subscapularis ISOs
04:45 - Exercise 2: Brachialis Curls
08:58 - Exercise 3: Pronator Quadratus Activator
11:40 - Exercise 4: Wrist & Finger Extensors
13:50 - Routine summary
14:25 - Next steps
RESOURCES AND LINKS MENTIONED
ROM Coach app (free!): www.precisionm... - 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!)
Precision Movement Academy: www.precisionm... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
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.
![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:
01:45 - Exercises 1: 3-Way Subscapularis ISOs
04:45 - Exercise 2: Brachialis Curls
08:58 - Exercise 3: Pronator Quadratus Activator
11:40 - Exercise 4: Wrist & Finger Extensors
13:50 - Routine summary
14:25 - Next steps
Yoooo Coach E!
Just wanna say i cant count how many people i have referred to your channel, as well as to deal with my own owies, aches and injuries.
You are by far the best at what you do.
Thank you so much for the wisdom! 🙌🏻
Wow!
Thanks so much for your support!
Let us know if you ever need advice or assistance :)
- Coach Joshua, Team PM
You've done it again! Another awesome video with fabulous explanations, demonstration, expertise & inspiration! Thanks so very much!!
You are so welcome and thanks for the kind words :)
Excellent instruction and perfect timing, Coach E! I felt immediately relief of my golfer's elbow...thank you!👏 👏
Fantastic!
All these informations are pure gold, thank you for posting
My pleasure!
Thank You So Much! I needed those shoulder exercises. You are the best! Greater range of motion since I began using them.
You're so welcome!
Thanks for trying it out and for commenting.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This is so comprehensive I almost feel like I am doing a degree in Exercise Medicine. Thank you, Coach E
Wow, thanks for that!
We appreciate you taking the time to watch and comment :)
- Coach Joshua, Team PM
Sorry not to have known of your channel 10 years ago as i was struggling so hard to get my ugly broken wrist back to function... Supinating pronating
The explanation with the carpal tunnel issue is awesome ! No chirurg will mention it.
I knew the first exo but i did it not well .. now I understand
Thank you Coach !
❤
Oh geez if only I found this 10 yrs ago... thing is in my ignorance back then and not knowing I was on a path to injury I would never believed I needed these exercises. You gotta often learn stuff the hard way sadly.
We are so happy that you finally found us. Better late than never.
Thanks for stopping by to try it out and comment. We are here if you need additional support :)
- Coach Joshua, Team PM
Thank you. Great exercises.
You're welcome!
Another great video. It’s so good to hear the explanation about the various muscles. 👍🏼👍🏼👍🏼
Glad you liked it!
You guys are the best! Life savers
Thanks so much for that!
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I love your teaching style. The first subscap exercise: "thinking of the movement", was so powerful. I had no burning pain after. And at the end for the fingers that curl is a game changer I and others appreciate much. Thank you. I still spend hours typing.
Great job!
We appreciate you taking the time to watch, attempt, and comment.
Your trust is valuable to us and we are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thanks coach E! Your content is great. You are my first stop when I have an issue. I told my chiro about you. She is afraid you will put her out of business! 😊
Ha!
Thanks for letting us know that :)
Another great set of exercises! Thank you!
You're so welcome!
Thanks for explaining. When we understand what we are doing we do it with purpose & correctly. Always enjoy your tutorials. 👍❤️
Much appreciated!
Thanks for the comment and let us know if you ever need advice or assistance :)
- Coach Joshua, Team PM
Wow I like the subscapularis and brachialis one. Just had insight to how I've been doing bicep curls in the past by also raising the trap v hinging at the elbow. Somehow the brachialis exercise made it easier for me to focus on keeping the trap lowered. My shoulders feel better for doing the subscap routine as well. Glad I stopped in and gave them a go.
Thanks for sharing!!
We appreciate you stopping by to try and comment.
Keep us posted on your progress and let us know if you need more support :)
- Coach Joshua, Team PM
That brachialis curl is a great burn. Wow.
Glad you like it and thanks for trying it out :)
thank you
Anytime!
👏Thanks
You're welcome :)
This is a great set of exercises for arm wrestling training.
So true!
Thanks for the comment and let us know if you need any advice or assistance :)
- Coach Joshua, Team PM
Thanks for info. That was great😊
Glad you think so :)
Your the best ! Thx 🙏🏼
You're welcome!
Thanks!
Welcome!
Thanks for the support!
Excellent. Any video for kneeing elbow healthy?
Certainly!
Check out the first five videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=elbow
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Question on the first exercise, subscapularis: movement #2, pressing down on the opposite shoulder. #1 and #3 are effortless. With #2, no matter the effort level (i.e. be it a "1" or higher) sharp pain in the front/top of the active side shoulder. Incidentally, while I occasionally have pain in this area, having done the Precision Movement SPS program, I do have almost FULL ROM in this left shoulder. What is this??? Thx!
Hi, and thanks for writing!
From our vantage point, it's hard to say what the root cause of your issue could be. It's worth redoing SPS and paying closer attention to that region during each exercise. Focus on the ones that bring the most relief or address the root cause.
It could be an overuse issue, and despite finishing SPS, you haven't quite figured out the true root cause or are still using your body in habitual ways that cause pain. Something about exercise #2 is provocative, and you should hunt for clues in your daily movements, no matter how mundane.
It's great that you have solid ROM in the shoulder and I can help you to get more.
I'm available for more support at the help desk, so please email me at vip@pmcoach.pro so I can better assist you and help you use our content to craft a long-term, successful plan.
Talk to you soon :)
- Coach Joshua, Team PM
I have the same pain that I know since being diagnosed with tendonitis in the long biceps tendon. This can linger on very long. It got better overall but this specific movement triggers the pain still. I have still not good posture and need to work on having good position of the shoulder, so I think this is what my body is telling me, get more stable and use me correctly.
Please make a video on tailbone pain relief it’s been 5 months I am having pain . I am 20 yrs old female never had an injury on tailbone. Pls help
Thanks Eric, great to address neglected muscles.❤
Do prone curls work the same for brachialis or do you need to rotate the arm in each rep?
I use thick, flat (they give good resistance and don’t roll up) rubber bands around the fingers and extend to train the extensors. I get them at office supply stores.
The curl variation here will decrease biceps brachii activation a bit more than prone curls, but prone curls will still work the brachialis more than standard bicep curl variations for sure.
Ya elastics are good for spreading/extending the fingers... plus, if you're an oriental like me and have 20kg of rice in the house at all times diving your hand into a bucket of rice and extending is a good workout for the extensors!
Thanks! Great stuff. Is there benefit in a 5 second hold in the fully flexed position (top) of exercise 4, in addition to the hold at the bottom?
You are welcome and thanks!
Do the exercises the way Eric demonstrates them for optimal benefit.
Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
In contrast to other exercises that you have provided for AC Joint pain in the past, are these better or should I continue with those? Thanks
Hi and excellent question.
All of our content is great, and if you feel that exercises are useful despite their age, keep doing them.
The new content is an evolution of Eric's thought process. It's not necessarily better or worse, but it is certainly more up-to-date and reflects his ideas for efficient movement.
That's a long way of saying, attempt everything, keep what works, and discard what doesn't.
Let me know if that helps or if you have more questions :)
- Coach Joshua, Team PM
I’ve got this really weird pain in the lower part of the bicep and a small part of my forearm. I haven’t been working out for a long period now, but 2 days ago I just suddenly felt like curling a dumbbell which is literally just 5 kgs. However I started curling them in a very good posture to the point I couldn’t even raise my arm anymore. The next day I felt this extreme pain in my arm. Was it just because I surprised the arm and suddenly started curling to an extreme point? Or is it an injury? The pain is still in.
Please help me man I am suffering 😅
Ouch!
We are here for you.
First, check out the first two videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=biceps
Also, consider grabbing the Elbow Pain Solution program. It can help you to assess and address the root cause of your issues once and for all:
www.precisionmovement.coach/elbow-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Can these be done part of warm up routine?
Yes :)
I have a R-torn upper bicep tendon that I just got an injection for last week. I also have tendinitis in both my elbows. Are these ok for me to do? I'm thinking yes, with very light weight or no weight. What do you think?
Hi!
They are safe to attempt as demonstrated as long as they do not cause more pain.
It will be tricky for you because the injection will mask the pain response.
Let us know if you have any more quesitons :)
- Coach Joshua, Team PM
I cannot sit cross legged on the floor. My bsck curves up snd my knees dont touch the ground and my body cannot maintain upright position since my body falls back. Xan you help make a video on this??
This is a job for Hip Pain Solution.
It is a very comprehensive plan that will help you to address multiple root causes of your issue:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
The web shooter exercise is helpful for those of us who've had trigger finger surgery or trigger finger issues.
Yes!
So great to read that.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
👍
:)
How many times in a week can we perform these exercises?
Hi!
2 - 3 times weekly is sufficient for optimal benefits.
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanks