🤕 Shoulder Pain? DO THIS!

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About this post…👇

Shoulder pain is extremely complex and multi factorial. These exercises might -or might not- help at all. If you feel any any pain doing these, please don’t do them and focus on lighter movements.

That said, I’ve dislocated my shoulders 40+ times each in the past and have a full labrum tear. These have been extremely useful in my rehab process and have truly improved my overall shoulder and scapula stability.

The scapula is directly connected to the shoulder joint and they move in beautiful harmony (or at least they should). Working on the muscles surrounding the scapula thoracic joint can improve shoulder mechanics and with that release pain.

The first 2 movements will be targeted to your posterior chain (back of the body) emphasizing the mid / lower traps and rhomboids. All critically important for proper scapular movement.

The 3rd movement will focus more on the anterior chain (front of the body) emphasizing the serratus anterior and Pec minor. Both of those muscles are responsible for protraction of the shoulder blades (scapulas) and aid in scapula stability.

In all 3 exercises focus on externally rotating the shoulder joint to keep it in a stable position while working the rotator cuff muscles as stabilizers for the movement.

I recommend doing these at the end of your training for a total of 10-15reps / 3-5 sets. If you really want to improve shoulder and scapula stability, do them 2-3x per week for best results.

As usual, the dose will greatly depend on your overall program, weakness, and a gazillion of other factors. Please adjust accordingly.

Questions bellow!
Appreciate you being here.

With Love,
Gabo

[SaturnoMovement]

🪐 𝗢𝗨𝗥 𝗣𝗥𝗢𝗚𝗥𝗔𝗠𝗦 ➜ www.saturnomovement.com
7-Day Free Trial with code "SATURNO"

About this post…👇

Shoulder pain is extremely complex and multi factorial. These exercises might -or might not- help at all. If you feel any any pain doing these, please don’t do them and focus on lighter movements.

That said, I’ve dislocated my shoulders 40+ times each in the past and have a full labrum tear. These have been extremely useful in my rehab process and have truly improved my overall shoulder and scapula stability.

The scapula is directly connected to the shoulder joint and they move in beautiful harmony (or at least they should). Working on the muscles surrounding the scapula thoracic joint can improve shoulder mechanics and with that release pain.

The first 2 movements will be targeted to your posterior chain (back of the body) emphasizing the mid / lower traps and rhomboids. All critically important for proper scapular movement.

The 3rd movement will focus more on the anterior chain (front of the body) emphasizing the serratus anterior and Pec minor. Both of those muscles are responsible for protraction of the shoulder blades (scapulas) and aid in scapula stability.

In all 3 exercises focus on externally rotating the shoulder joint to keep it in a stable position while working the rotator cuff muscles as stabilizers for the movement.

I recommend doing these at the end of your training for a total of 10-15reps / 3-5 sets. If you really want to improve shoulder and scapula stability, do them 2-3x per week for best results.

As usual, the dose will greatly depend on your overall program, weakness, and a gazillion of other factors. Please adjust accordingly.

Questions bellow!
Appreciate you being here.

With Love,
Gabo

[mikhailprokhnich]

Thanks a lot! I was massively waiting for this 🎉

[johnhogan]

Bro is more ripped than paper thru a shredder 😂

[Ricky-Noll]

Great advice. Crazy back definition. One day I’ll get my scap to move that seamlessly!

[gravity_champs]

Thank you for the good excercises! 👍 I integrated These excercises in my training and yeeeeaahhh - great feeling in shoulder now🤩

[Eleutherarch]

Excellent stuff. My shoulders are the body part of mine most prone to pain. I've had stop exercising for the last three weeks due to an acute shoulder injury. Any additional tips to accompany the ones in this Short would be welcome. Thanks again Gabo.

[sashquan]

If you have it, you should do these vertically with resistance bands

[alexgarcia-ctpg]

I'm trying this on my next push day! 😊

[spider]

I included this exercises a few months ago and they great. Especially the scapula pu. I got them in nearly every straight arm workout.

[zephyrr]

These help for like a while for little discomforts. I find that I have OA plus Idk what else. And my problem isnt being helped. I try hanging. Etc. And still hurts. I think I will have to go under surgery.

[ltt]

Is the scapula depressed or elevated or just neutral for these? Hard to tell if you’re depressing it with the external rotation. Thanks!

[timeisntreal]

Is the purpose of scapula exercises to strengthen rotator cuffs and ease shoulder pain?

[H]

Big fan of you bro. I love you like my elder brother. Love you bro. Take care.❤️❤️❤️❤️

[nithing]

i really hope that you make video of stretch after workout

[ritoriddhochakraborty-qtio]

Is this excercise strong my tendon..if i have rotatar cuff tendonitis

[chadforlife]

Hello @SaturnoMovement pls can you make a video about quads and hip flexibility.... because I can't do L sit, despite I have strength to do it...my quads are no flexible

[tanaysharma]

I did the scapula push up about 1-2 days ago it's causing pain in my back, is it soreness or is it normal??

[cristianquaranta]

😢quanto piacerebbe diventare come te peccato troppo grande ormai, complimenti davvero

[dioniziomorais]

Scapula push-ups recreate so much the pain. Does this indicate something?

[radhab]

how increas back pls update your tips❤️