Say Goodbye to Shoulder Pain: Unlocking the Top 4 Shoulder Restrictions

🆓 Try a Free Strength & Agility Workout:
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0:00 - Have shoulder issues?
0:45 - 4 most common shoulder complaints
0:49 - Lower Back Arch
1:05 - Shoulder Pinch
1:22 - Tight Mid-Back
1:34 - Ribs Not Elevating
2:02 - The Stretches!
2:04 - Quadruped Side-Bending
2:28 - Tall Kneeling Arm Raise
2:46 - Quadruped Shoulder Circles
3:10 - Posterior Shoulder Opener
3:35 - Quadruped Twist
4:10 - Upper Thoracic Extension
4:32 - Seated Combined Rotation
4:58 - Cobra On Blocks
5:35 - Better than stretching!
6:37 - Backwards Bear
7:09 - Twisting Bear
7:24 - Monkey 180
7:52 - Frogger

If you just found us, welcome!

GMB is about getting you stronger and removing the physical restrictions that cause pain and injury. We started in 2010, and we've had over 100k clients use our programs, which is just mind-blowingly humbling for us.

Our backgrounds are in various martial arts, gymnastics, yoga, physical therapy, and education, so we focus on sharing detail-oriented tutorials and training in a safe, progressive way that develops your skills systematically over time.

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Hey, if you scrolled this far down, thanks for your attention. I appreciate you, so if there's anything we can do to help, don't be stranger - post a comment, and I'll do my best.

[tc-]

Gold Medal Content, as always. I've been enjoying my third run through Elements lately, and can vouch for the animal movements shown at the end.

I have a question about the quadruped shoulder circles at 2:46. In the video, it seems like the shoulders are staying over the hands throughout the movement, while the body moves around. Usually, I see them performed differently, i.e. body is staying fixed, and movement is coming solely from the shoulders. Either way feels nice on my shoulders, but I am interested are there any specific benefits to performing the exercise in a certain way? Thank you!

[begindig]

thank you very much - perhaps not super common as not a pattern mentioned - imagine taking off a jacket or sweater - so shoulder horizontal abduction (with elbow flexion), add some extension (the reach back keeping arm bent to get jacket off shoulder) - and that just hits a pain response in the middle delt area -- any thoughts much appreciated - and thanks for the mobilizations and the supporting Deep Article. Really - ths stuff takes time and care - much obliged

[jbedosky]

Great video. Outstanding material as always. Just completed Elements and will go through it again. One issue I have is popping in my shoulder. Most of the time not painful but there is residual achiness when I perform workouts that involve heavy shoulder work, usually when the shoulder work involves bending the elbows. Straight arm work doesn't affect it as much. I had an MRI that shows arthritic changes but doc says that surgery is not indicated. I had a superficial cortisone injection and was told to come back for a deeper one if the first doesn't work. The first didn't really work. I have been putting off going back, hoping that with straight arm work doing Elements, yoga, qigong and other martial arts (like baguazhang and hsing-i) will help. Any thoughts? I'm not looking for medical advice and know you have to be careful. I don't do anything that anyone tells me to do without researching it and coming to my own decision. Thank you for all of your great work.

[maximo]

My situation is, while I workout my shoulders. I used my left shoulder more from playing instruments then my right side. So when I workout, my left side make noise and I have to stretch it more and there is an imbalance when lift OVERHEAD press. what recommendations do you have.

[districtrookie]

i can't get my left arm over head easily because i have a giant knot in my trap. It's been causing chronic pain for a long time.