How I fixed Shoulder Pain & Imbalances (Follow Along Routine)

I used to have very tight inflexible shoulders. This led to a lot of posture and movement pattern problems. I wasn't able to be as strong as I could be. These are 3 exercises that helped me fix my shoulder pain, fix my muscle imbalances, and make my shoulders, shoulder blades, and rotator cuffs strong again!
00:00 - shoulders move behind
01:04 - banded protraction
02:38 - band pull apart
04:25 - band external rotation
06:02 - bonus hang

Connect with Josh

Have you experienced shoulder pain? Or maybe you're looking for more shoulder mobility? Josh demonstrates a few ways to really open up those shoulders and chest without a gym. You can do these anywhere - At home, at work, at the park, wherever! Grab a band and get a nice upper body yawn.

[Cccjjj]

2 advertising before starts a video of 7 minutes !?are You serious ! You have more than 700 k suscribers and you allow YouTube advertising ??? Maybe people do not know that youtubers have power to accept advertising or not on their channel. I can understand for a very small channel but you ... fed up, really fed up and unsubscribe even I am sure you do not care.

[monissiddiqui]

4 Exercises

1:06 banded scapula protraction
2:37 band pull-apart
4:20 band external rotation
6:05 dead hang

[JoseSalazar-plmn]

What I have observed over the last few decades is that a lot of these exercises with bands, warm ups, yoga poses, etc.... are a complete waste of time...until you sustain a shoulder injury and then these become gold and help so much. I wish I would have known about all of these exercises 40 years ago....Actually, in 2014, I had a frozen shoulder. As a former athlete, I actually never even heard of a frozen shoulder. I began to thaw it out in 2019 and I have made so much progress, but I am still not at a 100%. I really appreciate all of these types of informative videos that I can implement immediately in my daily and weekly routines. All of you watching these types of videos and reading this feedback, I ask that you share these videos with all of the young HEALTHY athletes that you know as a proactive approach to their training programs. Thank you for taking the time to share with all of us. Take care, stay strong and God Bless!

[bobomomo]

After 2 years of injuries and intensive learning about it, I'd like share these information on how to fix shoulder problems from all aspects.. hopefully it helps someone...


Ideally u want to do all the five points together consistently

1️⃣ Get red of the inflammation:
More Inflammation =pain= no heal
It's caused regularly during exercises and recovery

✅Staying away from things that increase inflammations (exercises that increase the pain, stress, processed foods, sugars, fast food.. Ect)

✅ Doing things that reduces inflammation (Sleeping at night early, stay away from stress, ice baths/ cold showers, eating anti-inflammatory foods.... Ect)


2️⃣Restore balance around the shoulder joint by stretching and strengthening

✅Strech the tight muscles that pulls shoulder to the pinched position (this is a temporary fix to reduce pain and restore little range of motion, but it help alot)
Strech Muscles such as (chest, lats, neck, upper traps, the posterior capsule, sometimes biceps.. . )

✅Strech the acroacromial ligament and reshape the acromion arch with dead hang (shoulder width grip if possible) which increases the spase between bone and tendons, this is proven to reshape and helps solving impingement alot

The acromion bone is shape narrower from our daily routines and to gain back the space under it we need to hang more often

These videos demonstrate how it works

Beware u shouldn't do the hanging if u can't left ur hand above ur shoulder level or if u have dislocation


⚠️Note about Streching ⚠️ stretching pain shouldn't exceed (4-6 out of 10) to avoid nerve problems

✅ Strengthen the oppose muscles
(This is the real long term solution)
Strengthen muscles thet pulls the shoulder joint to the opposite direction of tight muscles to gain back the balanced joint
Muscles such as (rotator cuff muscles, rear deltoid)

✅Strengthen the muscles that stabilize the scapula ( to gain stability on the shoulder joint)
Muscles such as (serratus anterior, lower and middle traps)

✅Strengthen other important muscles
related to the shoulder stability
Muscles such as ( core muscles)

Note:
Sometimes Tightness in an area around shoulder is caused from bad posture so fix that by doing posture routines and beware of ur posture all the time



3️⃣ Provide ur body the tools to heal

-amino acids most important for anabolic and healing the body, great source is eggs.... And many other real foods

- eating anti-inflammatory foods

-magnesium helps muscle tightness


.... Etc
U get the idea, just eat a complete healthy diet to provide the tools to heal the body from the injury ASAP

⚠️ Note⚠️ the body needs to be in the anabolic state to recover, meaning u avoid all things such as stress, depression, lack of sleep, anger.... Ect


4️⃣good blood circulation

Now, in order for delivering the nutrients to the injured areas efficiently U need a good blood circulation and flow
especially on the injured muscles

✅Do daily cardio/walking.. Ect anything promotes blood circulation even for 10 minutes will make the difference

✅Move/ train the shoulders daily in the maximum range of motion that doesn't heart, this is very important

⚠️Note⚠️ never push though pain, small pain might be acceptable, if pain increases day by day stop it and reduce the Range of motion

✅Eating foods that promote circulation

✅Foam ruller, lacrosse ball, deep tissue massage, hand massage.... Ect all increase blood flow on the targeted area, just do it carefully after knowing how

✅Ice baths/ cold showers upgrades ur circulation for long term

✅Deep nosal breathing (nosal breathing helps creating nitric oxide which promotes circulation)

5️⃣ Consistency

I can keep many other lines but these are the most important points in a nutshell. Search more on each point i mentioned to get more information.

LET'S GET THROUGH THIS

[gravestonemyth]

I just self-rehabbed a chronic shoulder issue with various stretches. I’ll add bands to my Christmas list and implement these exercises to take to another level. I’m 60 and have never been in better shape than I am now. I appreciate the guidance and encouragement!

[johngillespie]

I started doing these exercises a few months ago and my shoulder pain/injuries are improving very quickly.

[fightingmink]

I'm two months out from a pec tear surgery. I'm one of the fortunate ones that also have recurring shoulder impingement. Just doing these exercises really relieved some of the pain. It hurts to do them, but afterwards I feel great. Thanks

[amykrupa-wyckoff]

Josh, this could not have come at a more perfect time. I was just told by my chiropractor yesterday that I needed shoulder PT before I do any more lifting, or I'm going to do serious damage. Years of terrible posture along no curve in my neck has done damage. I'm 3 years in with doing bi-weekly chiropractic adjustments to restore the curve in my neck and posture is so much better now, but shoulders are still semi rounded from so many years of bad posture. It's a work in progress, but I end up with terrible pain and a migraine from my neck going out every time I work shoulders, so no more upper body for me for a bit and now to start incorporating these movements to strengthen my shoulder and get them healthy. Will be following more of your other similar videos on shoulders as well. Can't Thank You enough for all you do, you are appreciated! Blessings to you!

[gorilla]

Did your version of the pull-apart and literally after three reps the pain in my AC joint was gone...thank you so much your channel really changed the way I train in the last year!

[discgolflife]

Everything this guy said I did when I was young. In 2018 I had a work related shoulder injury kinda sucked. Now I play disc golf and I'm looking for shoulder exercises. Much love brother mad respect!

[marcosbarcala]

Thank you so much!! I have been suffering for two weeks, trying all sorts of moves... the first two moves of this video have INSTANTLY helped releave pain and stiffness in my left shoulder, big up to you!!!

[cathylortie]

I’ve fallen on my right shoulder a couple of times and I use my upper body daily. I’m a massage therapist. I’ve been doing strength building exercises, but these exercises are so much more specific. Thank you for posting!

[theklr]

Super excited to get into this after I finish my shoulder surgery recovery

[rossvumbaco]

Thanks —been doing these for a couple weeks now since I hurt my left shoulder; and I can feel a difference

[dayytube]

15reps of these... works miraculously..it addressed all those stiff scapula muscles and I feel is a must after a warm-up.
..Thank you Josh for sharing these fabulous exercises.🙏✌️👍

[manwithblackdog]

I have to admit. You have created a monster in my mate. He uses your concepts and he has come back from the dead. I am now watching your videos because of how he has started to improve.

[SyzygyVisuals]

I've been following your workouts for weeks now, and the results are fantastic!

[antahmad]

I've never had a rehab work so quickly. My persistant shoulder pain had been pretty much alleviated since late last night. Amazing sleep, and this morning i still feel good! I'll definitely keep this up. Thanks for everything! Subscribed.

[nydiadimartino]

Thank you so much. I just recently started watching your videos the. They have helped me tremendously. I'm a weightlifter 70 years. The stretching and the different exercises helped me tremendously thank you again

[sylau]

This video just comes in time since i have been suffering from shoulder pain for months! And as a subscriber many years, i really appreciate the effort you put in making high quality films helping us seek a healthy and happy life. By the way, a little ads cut in is nothing at all, totally understood. ❤️