4 INCREDIBLE Shoulder Mobility Exercise Progressions [⬆️ Strength & ROM]
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- čas přidán 9. 06. 2024
- Ready to improve your shoulder mobility? Have pain or struggle in certain shoulder positions? You'll learn a simple shoulder progression for mobility gains that last. Increase your range of motion and your strength in the end ranges.
This routine is for anyone who wants to improve their shoulder mobility or even relieve shoulder pain if you have some in different ranges of motion. You'll learn why static stretching, while frequently recommended, doesn't help either mobility or pain.
There are progressions in this routine. There's a basic version, then a progressive version. It's best to switch back and forth between the two.
Exercise 1 trains a range of motion most people don't use. It works your internal and external rotators. Remember to keep your chin tucked, and your lumbar spine relaxed.
Exercise 2 integrates your shoulders with your core. You'll need a wall to lean against for the basic version and a stability ball for the progression. Maintain core stability through the exercise, and do not let your rib cage flare out.
Exercise 3 improves your shoulder range of motion. Avoid moving your head and spine during the exercise. For the progressions, you'll need something to hang from, a chair, or even gymnastics rings if you have them available.
Exercise 4 trains abduction, flexion, and external rotation in the shoulders. You'll need a stretchy cable.
If this video helped, hit the like, subscribe, and notify buttons. We're putting out new content each week to help keep you moving freely and without pain.
IN THIS VIDEO
00:00 - Intro
01:00 - The problem
03:08 - Progression 1: Pinwheel → Prone Pinwheel
05:00 - Progression 2: Wall Rollout → SB Rollback
07:25 - Progression 3 - Scap Circles
12:01 - Progression 4 - Sword → Rotational Sword
13:35 - Routine summary
14:30 - Next steps
RESOURCES AND LINKS MENTIONED
5 Movement EVERYONE Should Master for Pain-Free Shoulders: • 5 Movements EVERYONE S...
3 Top Exercises to Wake Up SERRATUS ANTERIOR (PLUS Anatomy Explained): • 3 Top Exercises to Wak...
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
Exercises and video highlights:
01:00 - The problem
03:08 - Progression 1: Pinwheel → Prone Pinwheel
05:00 - Progression 2: Wall Rollout → SB Rollback
07:25 - Progression 3 - Scap Circles
12:01 - Progression 4 - Sword → Rotational Sword
13:35 - Routine summary
14:30 - Next steps
Your shoulder exercises completely rehabbed my impingement. On top of the impingement, I developed tendinitis due to following PT static stretching recommendations from my Healthcare coverage. THANK YOU!!!
Nice work!
Thanks for trying it out and you are welcome :)
- Coach Joshua, Team PM
As a small thankyou. I'm a chef and I also work out in my spare time. Recently I noticed my shoulder/collar bone felt like it was locking up as I cleaned a shelf above my shoulder height. I googled for a bit looking for reasons and solutions, I ended up here, one week later and my shoulder is freeing up. So, thankyou ;)
Thanks, chef!
We really appreciate you stopping by and trying it out.
Thanks for the support and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you for the excellent demonstration and description of these effective exercises
You're very welcome!
Thanks Eric... we potentially lose many golfers here at The Meadows Golf Center due to shoulder pain... I maintain an email list of individuals who, with your help and their efforts should be able to continue to play the game... I hope they'll, like I did after my own shoulder surgery, sign up for your coaching / courses.
I hope we can help them too! Thanks for spreading the word.
Thank you so much
Any time :)
Wow this is so helpful! Thank you 😊
Glad it was helpful!
very nice exercises!
Thanks for watching :)
Topclass as ever. Thank you Eric for your coaching
I am responding to the two little comments you made alongside the explanations..
"Ability to breathe while maintaining core stability"
(i would think stability insured by deep muscles like the psoas allows deep breathing while stability with full engaged Abdo would rather impedes the breathing?)
"Not changing the spine alignment while performing the shoulder exercise" along with "nice and tall" as you call it
Well, these are the two fundamental exercises, in fact relevant for posture, that we are incessantly confronted with. That is good but this is exhausting.. it is added to each single exercise we do
I have waken up to bad posture and dormant deep muscles and
gotten obsessed with my feet. Everything starts there
:)
Wow, in attempting the standing pinwheel I notice that I too can only touch hands on one side. I had no idea I did not have a full range of motion there.
That is a great discovery and now that you know that you can make more progress :)
- Coach Joshua, Team PM
I have the same problem but I knew I was “uneven”. That is actually the reason I started looking for shoulder mobility videos. Question: if the Master himself has limited range in his right shoulder (same as I) should I even dream of fixing it or should I just be happy I can put my arm behind my back? 😊
@@turtle12369 🤣🤣same here. Did you find a solution?
@@Dmuasya nope, still uneven but less anxious about it now. 😂
Well my trainer recommend this vid to me, so I will try it out. But it looks really good and the explaination is great.
Awesome, thank you!
Let us know how it goes and many thanks to your trainer for the referral :)
- Coach Joshua, Team PM
Coach E, you're a wizard. Thanks for all your help and insights over the years on mobility from both your free vids and your thorough programs. Whether on hips, shoulders, muscles, or pain relief, your dedication and easy manner of instruction have been instrumental in keeping this middle-aged body strong and spry.
Quick question, can the pinwheel be done daily?
What a great comment.
Thanks so much for the kind words and your continued support.
Try doing the pinwheel every other day. Your body needs rest along with stimulus.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Your content is amazing. Would you happen to have a full body mobility routine?
Thanks so much!
We really appreciate you stopping by to comment.
Check this out next:
czcams.com/users/live4qKzMhBB3W0?si=LJcYaR_xiz1uw5va
Let us know how it goes :)
- Coach Joshua, Team PM
Nice video. Should these be done before or after an upper body weightlifting?
Thanks!
Try them out before and let us know how it goes :)
- Coach Joshua, Team PM
Thanks I am using a lot of your videos to improve my shoulders after problems in climbing. Can you advise whether scapular retraction when pulling overhead in climbing is recommended. On climbing sites there is a lot of talk about active shoulder engagement (= retraction?) when climbing to avoid impingement but you if I understood correctly you want the scapular to move normally?
Active scap engagement is good, without fully depressing the scaps. Ideal is posterior tilt + retraction/depression force, without fully depressing scaps.
Many thanks. I’ll try and internalise that when climbing. BTW your ROM app is really helpful and the daily ROM suggestions are fun to try out should anybody be thinking of it
Would this advice also apply to the serve in tennis when having the arm up? Thank you for your great content
Yup.
👍👍👍👍
:)
Can the inverted scap circles at 9:45 be done standing up, by using resistance bands anchored to a wall?
In this case you’ll get multi-dimensional forces so it’s like a combo of standing + inverted as you’re still fighting gravity.
Im trying a routine but do i do it in the morning like if i have a workout in later or after the workout before i go to sleep for exemple ? and should i do it the day of a upper workout involving shoudlers or in the day off ? if someone respond thanks a lot !
Try the routine in the morning on any day and see how it goes :)
Hi Eric is it ok to incorporate this as post subluxation therapy
It's worth showing it to your rehabilitation therapist and see what they say.
We can't comment further without knowing more about your current condition, mechanism of injury, and stage of rehab.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Are these exercises alone, enough to deal with my sjoulder impingement for good?
They are a good start.
The Shoulder Pain Solution program can help if you do not make the progress you want:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
I've been going through all your shoulder videos. Just for clarity, which of your shoulder exercises do you not recommend for tendinosis in the rotator cuff tendons and long head of the biceps? I'm actually in my 30s, so I'm hoping that I can lessen whatever tension I'm submitting those tendons do so they can heal as much as possible. Also, any advice on scar tissue or whatever? I read that tendinosis means that my tendons are all mangled because the fibers havent healed in the proper direction, or whatever (I'm trying to retain this new info as best I can).
To be honest, it sounds like you need something more comprehensive. Cherry picking exercises from free content can only take you so far.
The Shoulder Pain Solution program was designed with people like you in mind.
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach aw man, that's kind of a bummer to me. I've been making progress doing the exercises, but I just thought I'd double check if there's any I shouldn't do since you say in this video something like that 90% are not going to put too much pressure on the tendons; I wondered about the 10% that do, but maybe I took that too literally. I'm not in a position to spend money right now, but I'll look at that as an option going forward. Thank you!
Thanks for the consideration.
We always have promotions and will be happy to help you out. Just email us at vip@pmcoach.pro anytime :)
- Coach Joshua, Team PM
What we should do for winging scapula?
These exercises are a good start :)
Standing pin wheel - my hands are so far away from each other, and my bottom hand can barely get past my butt. is there an even earlier/easier progression to start with?
That is an okay starting point.
Keep working on the exercise and you will improve with time and practice :)
- Coach Joshua, Team PM
Can I do this with a rotator cuff tear?
Yup...as long as it does not cause more pain :)
- Coach Joshua, Team PM
@PrecisionMovementCoach got it, thank you for the reply!
Can I do this every day?
2 - 3 times weekly is sufficient. The body needs time to rest to adapt properly.
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
Interesting that even you cant touch hands with the exercise on both sides. I have the same.
Common especially if you play a sport like tennis or baseball (like I do)
I play tennis and I can't touch either side😑😄. But I will try to do these exercises to have better mobility and stronger serve💪
Why like you when my right hand is up it's easily reaches at my lower left arm but on the other side movement is not completed
The short answer is becuase you have used both sides of your body differently to date and are somewhat moulded in that way.
The good news is that you can make improvements by working on these exercises consistently :)
- Coach Joshua, Team PM
What if you can’t reach the first exercise with one side
Reach as far as you can and then work from there.
Work within your capabilities and consider the way in whcih we demonstrate the exercises to be targets. It takes time to remold your body and everyone is going to have a different starting point :)
- Coach Joshua, Team PM
Working on your shoulder strength exercises. Left side neck pain was at 10 highest is now down to a mild 1. 6 weeks to go before I update routine. 👍
I can barely lift hands to waist! Where to start?
Hey!
Attempt each exercise and establish your maximum controlled range of motion. Work within your capabilities even if your body does not move like Eric's. You will improve with time and practice.
Focus on the exercise cues and the movement and/or activation patterns (MA/Ps) that Eric describes and how to change them.
Keep us posted on your progress and let us know if you need specific modifications for any exercise :)
- Coach Joshua, Team PM