The Overhead Shoulder Pain Solution (GONE IN 4 STEPS!!)
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Published 2018-01-20
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The key to the success of this progression is that it follows a very specific sequence and it addresses the 4 key areas that often contribute most to the problem. These are the rounding of your shoulders and the postural causes of that, the activity or lack of in the rotator cuff muscles, the flexibilty of the lats as well as the mobility of the thoracic spine into extension. All of these must be in place in order to free up the shoudler during overhead movements and help to get rid of the pain that you are feeling in one or both when doing so.
First you must start with the postural issues contributing to your problem. We want to get rid of those rounded shoulders. It is not as simple as simply “standing up straight” since you likely would be able to do that more readily if you weren’t being pulled down into that position from your existing muscle tightnesses. I put together a video specifically addressing this that I want you to watch along with this one to make sure you get this first step right. You can find the link to that right here…
How to Fix Rounded Shoulders:
• How to Fix Rounded Shoulders (GONE IN...
Next you have to ensure that you have not only adequate strength of the rotator cuff muscles that pull your shoulder into external rotation but also that you have the mobility of the shoulder to get into external rotation in the first place. Many will do their rotator cuff exercises without really having the mobility into ER that is needed to get your arm there. That said, with the one drill I show you here, you can easily work on increasing the external shoulder rotation mobility that you are going to need to start moving in the direction of pain free shoulder movement.
From here, you want to make sure you attack the lat. The lats are often thought of as a “back” muscle but they are almost more importantly a shoulder muscle. This is because one of the key attachment points of the lats is the back of the upper arm. Given the fact that this muscle also travels down and attaches to the spine in both the mid back and lower back as well as the pelvis and the iliac crest via fascia, you quickly see that in order to get your arms fully overhead without issue you need to have great flexibility in the lats. The tissue length and quality both need to be addressed and they can be with this one band and foam roller combo. Be sure to work on the muscle both from the side and straight on as shown.
Finally, at this point (and only at this point) should you try and restore your thoracic extension. You can do so however without compromising any of the work you have already done. By doing the movement I show you in step four, you will be able to keep the rotator cuff active, increase the stretch on the lats and get into spinal thoracic extension at the same time. It’s not complicated, you just have to be consistent to be sure you get rid of this pain once and for all.
If you find this to be helpful, be sure to leave a comment and let me know. I love to hear from those who use our programs and suggestions to not just get rid of long standing joint pain but more importantly start getting back to feeling like they did years ago when they didn’t have these pains and start making all new gains in the gym because of it. You can find our complete workout programs over at athleanx.com/ and start turning back the hands of time today.
If you want more videos on how to fix a bad shoulder and how to get rid of back pain and a forward head, be sure you subscribe to our channel on youtube at youtube.com/user/jdcav24
All Comments (21)
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That thoracic stretch is game changing! The only stretch I've found that can really get some distance in there and give my shoulders some room to breathe. Thanks Jeff!
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This man is a legend had shoulder pain for 3 years plus after one vid it’s fixed wtf ur the real deal
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These execersizes are similar to what my physical therapist had me doing to recover from an injury, but since I started incorporating these into my routine I've really been really noticing a quick improvement. Not only is the pain subsiding, but, like Jessie, my shoulder is settling back into place. Thanks, Jeff, for providing your expertise to many people!
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Actually worked for me, did these plus some other exercises 4 times a week and rested all other shoulder exercises for 3 months.
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thanks for the advice it's been a lot of help I'm slowly recovering from this nagging shoulder pain.
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Your shoulder tutorials are so helpful. I'm still in physical therapy from rotator cuff repair labrial repair and distal clavicle resection and subacromial decompression all in one surgery 23 weeks ago. Thank you!
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Hi Jeff, I've been suffering from a constant pain in my rear delt for some time now. This, and all your videos, have had helped me to overcome them and gave me the knowledge to understand my body more and how to train hard and safe at the same time. Thank your for your constant uploading and your attention in tackling topics who only a specialist like you can explain them thoroughly and suggest ways to treat them effectively. I hope all our comments helps to keep you motivated and keep them COMING! Thanks again
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Jeff: do these exercises and you will feel less pain. Jessee: groans
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Is anyone else pushing their shoulders back as they watch this as soon as Jeff mentions the hunched shoulders?
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you are one of a kind man who really cares and really breaks things down my shoulder has been dying for awhile and this helped immediately I'm a roofer and a weight lifter so I really work my myself and you really help thanks again
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I've done a lot of lighting work, over head working all day. I developed a shoulder impingement and all these exercises have helped me tremendously. I went through 12 weeks of physical therapy but these 4 steps have helped more than the other simple stretching exercises they had me doing. I'm very grateful I found this system. Thanks Jeff for the posts it's been working out great for me the past month since I've started using this system.
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Everyone I know has experienced shoulder injury or pain at some point. Love that you do these videos. -david
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Your channel has added YEARS to my training. Thank you, Jeff.
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Ive injured my shoulder which led to frozen shoulder 2 months ago and I immediately feel so much better after these exercises! Thanks for sharing!
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So glad this showed up on my feed...the glute workouts have been saving my back, but my shoulders need the same treatment. I have a connective tissue disorder, and this channel has been saving me from a lot of pain! I know how to work out my muscles to support my joints.
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Jeff is a god because i just started having this problem and uploads on how to fix it. Thank you
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Jesse you've done some impressive work with your body in such a short time, it's really inspiring! It was a great idea to add you to the program
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I have been suffering from this issue FAR TOO LONG. I asked everywhere and was told weird useless solutions including deep tissue massage and permanently giving up shoulder training. Finally, finally I think I have something sensible to do to fix it. Thanks Jeff, I really am grateful.
