Shoulder Joint Clicking and Popping - Exercises to Improve Joint Mechanics

Today's video covers exercises to help improve shoulder joint mechanics and reduce clicking and popping noises that come from the joint. The shoulder is a ball-and-socket joint and often produces clicking and popping noises during movement. In most cases, clicking and popping is not associated with pathology, but can also occur if the joint was recently injured (sprains, strains, subluxations and dislocation, etc) or if rotator cuff or another structure is irritated (bursa, tendon).

In the majority of cases, these noises will go away once pain has gone away and the injured shoulder structure(s) heal. The exercises in this video will improve muscle strength and neuromuscular control, which can also help reduce joint clicking and popping.

00:00 Introduction
00:16 Shoulder Noises -Should You Be Worried?
01:24 Exercise 1: Banded Shoulder Elevation
02:57 My Self-Guided Rehab Book
03:44 Exercise 2: D1 Flexion Pattern
05:08 Exercise 3: Banded Internal Rotation
06:27 Exercise 4: Scapular Plus

[RehabScience]

Today's video covers exercises to help improve shoulder joint mechanics and reduce clicking and popping noises that come from the joint. The shoulder is a ball-and-socket joint and often produces clicking and popping noises during movement. In most cases, clicking and popping is not associated with pathology, but can also occur if the joint was recently injured (sprains, strains, subluxations and dislocation, etc) or if rotator cuff or another structure is irritated (bursa, tendon).

In the majority of cases, these noises will go away once pain has gone away and the injured shoulder structure(s) heal. The exercises in this video will improve muscle strength and neuromuscular control, which can also help reduce joint clicking and popping.

[marcuscrowley]

6+ years of shoulder disfunction on both sides and that first exercise really makes some unused muscles work hard. Starting today, thanks!

[SteelyTheVan]

Than you so much for posting this. I’ve had shoulder pain for months and I am now pain free!

[monkafire]

Thank you, I look forward to getting your book. I was injured in 2014, I am returning to the gym (because now everything hurts) on a very slow progression, swimming, and doing myofascial release therapy. Should I modify movements every time the shoulder clicks until I have normal flexibility again? This question applies to both stretches and exercising.

[alexvandenberg]

Awesome video, thank you. Could you do a video on identifying imbalances, in particular in the area around the shoulder joint. I have a case where there are clear imbalances in for example the pullup where there is a clear difference in the muscles activating. Itd be interesting to understand some movements you might do to test any underlying causes of such issues.

[lukeknipe]

Thank you for the info, I had a shoulder opp in February feels better but very weak

[runner]

Thanks for the rehab exercises for the shoulder. Wondering how many times a week should I do these exercises.Thanks

[willwilliams]

That D1 pattern helps a lot. After a 15 military career of saluting and using a sword I underdtand now why my right shoulder is so much more stable than my left. Thanks

[FitFighter]

How did you know I just needed it .. 👍👍

[its-logan-here]

I have inflammation on my left shoulder and am having pain..What are your suggestions for healing from this problem...

[zrifepsych]

Do you also squeeze shoulder blades together and keep them down for the D1 Flexion exercise?

[JenniferPineda-hinf]

So I’ve been sleeping on my left arm for some quite now to the point where I would wake up in the middle of the night with my arm hurting so I started sleeping on my back now, I’ve never had my left arm pop but a week ago everytime I rotate it it pops I have no pain at all it just pops can these exercises help with the popping ?

[seedling-pptj]

Hi Tom, what is your take on dead hangs for the shoulders? Would this help with clicks and pops?

[caveman]

Is it safe to do it every single day or is it best to have rest days in between ?

[rezaulbari]

Hello Dr. Tom Walters, You have a well-optimized channel with high-demand video content. Your presentation is fantastic, and your exercise tips are very helpful to the public. However, it seems that due to time constraints, you might not be focusing on optimizing your uploads for better performance. I noticed a few small issues that could be preventing your videos from appearing at the top of search results. Addressing these could help your videos reach a wider audience.

[tomlinch]

I'm currently a Physical therapy student. I'm aming to be like you Dr.tom. ahahha we have the same name too

[lkjyuiop]

No im off work cus of tennis elbow trying to get a mri

[Ethanlong-eyub]

My shoulder keeps popping when i move it to the right and up i can feel the bone going in and out

[JenniferPineda-hinf]

So I’ve been sleeping on my left arm for some quite now to the point where I would wake up in the middle of the night with my arm hurting so I started sleeping on my back now, I’ve never had my left arm pop but a week ago everytime I rotate it it pops I have no pain at all it just pops can these exercises help with the popping ?