Tag: shoulder pain exercises

20 Min Shoulder Stretching & Strengthening for Pain Relief – Shoulder Pain Exercises Stretches

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Top 3 Rotator Cuff Exercise Mistakes (FIX YOUR SHOULDER PAIN!)

Fix your shoulder pain by working out like an athlete here
http://athleanx.com/x/fix-your-shoulder-pain

The rotator cuff muscles are the most overlooked and misunderstood shoulder muscles and are usually ignored in most workout programs. When you realize that these small muscles are the only ones you have to counteract the overwhelming imbalance established by the more attention getting chest, back, and arms, you start to see their importance.

In this video, I show you the top 3 biggest rotator cuff exercise mistakes and how to fix them. You see, even when people do buy into the concept of incorporating these exercises into their workout programs it doesn’t mean that they get them right.

First, when performing any band or dumbbell external rotation exercise for your shoulder, you have to be sure to keep your elbow and upper arm tucked closely to your side throughout. Very commonly, people tend to let their elbow drift away from their body as they complete the external rotation range of motion. This activates the lateral deltoid which quickly tends to dominate the movement. The problem with this is that an overactive delt is a major contributor to the imbalance that already exists between it and the rotator cuff muscles on that arm.

Allowing the deltoid to dominate the strength balance will lead to a migration of the humeral head upwards as you raise your arm overhead (as in a shoulder press). To keep the humerus centrally located in the glenoid fossa you need to have adequate strength of the rotator cuff. You will do this only if you don’t allow it to be overshadowed when doing isolated external rotation rotator cuff exercises.

The second mistake is performing your rotator cuff exercises with a rounded shoulder. Round shoulders come from poor posture. Strengthening your rotator cuff muscles with poor posture is only reinforcing the issue you have already. To do this correctly, you have to align your shoulders back and down and then perform your rotator cuff exercises.

Continuing on this point and leading into the third mistake, control of your shoulder blade will help dramatically. To position your shoulder blades “in your back pocket”, you’ll need to have adequate strength of both your serratus anterior and lower traps muscles. In the video, I show you two exercises you can do to strengthen these indirect shoulder muscles using as little as your own bodyweight.

The bottom line is, in order to have a fully functional shoulder without shoulder pain you need to strengthen your shoulder completely. This means making sure your rotator cuffs are strong. If you are looking for a workout program that can help you with your shoulder pain while allowing you to build much bigger shoulders, chest and arms…be sure to head to http://athleanx.com and get the ATHLEAN-X Training System.

For more videos on how to fix shoulder pain with the right rotator cuff exercises and stretches, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Shoulder Pain and Popping (SHORT & LONG TERM FIX!)

Build a ripped athletic body while fixing your shoulders here…
http://athleanx.com/x/get-a-bulletproof-body

Shoulder pain and popping is one of the most common causes of missed workouts. Shoulder injuries are incredibly popular among gym goers, but not surprising when you consider the amount of mobility the shoulder joint has and the many ways we abuse that in our training. In this video, I’m going to show you a short term and long term fix for shoulder pain and the popping, cracking, etc that goes along with it. Start training hard and stop letting your bad shoulders get in the way of your progress in the gym.

First, you must understand that there are many potential causes of shoulder pain when working out. Most often however it comes from an imbalance between the internal and external rotators of the shoulder. Unless you make a conscious effort to incorporate external rotation exercises into your shoulder workouts you will not do anything to counteract this from happening.

The role of the rotator cuff muscles in your shoulders are to do exactly this. They are there for external rotation of the glenohumeral joint to help keep the arm in a good position as you raise it up overhead. The rotator cuff muscles (three of the four muscles) will externally rotate the humerus to keep it from banging into the acromion as you elevate the arm. They also keep the head of the ball and socket centered in the socket with the elevation as well.

In order to temporarily reposition an internally rotated head however, you want to do the drill that I’m showing you here. Begin by placing your back against a wall and trying to keep the back of your elbows and the radial side of your index fingers in contact with the wall. Try to raise both arms overhead (keeping the elbows against the wall every inch of the way until you reach the height of your shoulders). At this point you will allow your elbows to come off the wall but you want to keep your fingers against the wall for the remainder of the raise.

Slowly lower your arms back down to your sides and repeat the movement for a total of 5 to 6 reps. You may find that with each rep you are able to keep your fingers and elbows in contact with the wall further and further. When done, step away from the wall and attempt to raise your arms up overhead again. If you had shoulder pain and popping or clicking before, you should see that almost all of it is gone now.

You’ve effectively repositioned your humerus by activating the shoulder external rotators. This is a short term fix however. In order to do this long term you must incorporate rotator cuff strengthening into your daily workout program. We have a complete training program that not only helps you to build ripped athletic muscle but keeps your shoulders and joints healthy at the same time. This is called the ATHLEAN-X Training System. You can get this program at http://athleanx.com and start seeing your best and safest results ever.

For more videos for shoulder pain when working out as well as exercises for shoulder pain, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24