The Overhead Shoulder Pain Solution (GONE IN 4 STEPS!!)

The Overhead Shoulder Pain Solution (GONE IN 4 STEPS!!)

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What’s up, guys? Jeff Cavaliere, Today we’re talking about shoulder pain, and
how to get rid of that nagging pain discomfort you get inside your shoulder every time you
lift your arm overhead. It doesn’t necessarily have to be during shoulder
exercises, or pressing exercises. Even getting in position to do some tricep
exercises, or even a squat can become challenging if you have that shoulder pain. I’m going to show you how to get rid of it
in four steps. I’ll actually use Jesse here as our model. We’re targeting four areas here. First of all, we know he has this terrible
childhood tattoo over here. Now he’s going to learn how to count because
he’s got new tattoos, with courtesy of the muscle marker. One here, we’re going to target the rounded
shoulder. The second thing we’re going to do is, we’re
going to work on this area up here; the rotator cuff. It’s going to play a big, important point
on your shoulder pain. Number three: we always have to hit the lat
here, too. It plays a critical role, as you’ll see. Then finally, right there. How’s that, Jesse? Right there. Number four. Thoracic extension. You want to make sure we’re taking care of
that as well. So one by one we’re going to attack each of
these areas. So right away I pointed out number one here,
are these rounded shoulders. Guys, I actually di an entire video dedicated
to ‘how to fix rounded shoulders. Jesse was in that one too, actually, because
when he first started out – show them what you looked like, Jesse. It was more like that. A lot of you will look like that, especially
if you spend any time sitting at a desk at all. It happens. Our bodies start to adapt in this way, but
you need to fix that. I’m going to link that video in the description
below. I’m also going to link it as the main video
at the end of this video because I want to give it its full justice. It’s a whole step by step approach to making
sure we can address this one problem. But why does it matter right away? Because in order to have full mobility of
the shoulder – because the shoulders are very mobile joints – you’d better allow
it to explore all of its range of motion because of the ball and socket, by not doing things
to screw that up, and putting blockades in the way. That’s exactly what you do when you round
your shoulders. The anatomy of the shoulder joint itself actually
prevents elevation of the shoulder beyond a certain point, because the bones actually
start to rub up against each other, based on the structure of one inside the other. You need to allow it to be free, and open. Which actually leads us into our second area;
the rotator cuff. You need to have the ability to externally
rotate, but try it yourself. Get here, round your shoulders, and then try
to lift your arm as high as you can. You’re going to hit a natural block. But that doesn’t have to be the case if you
address it like I show you in that video. Leading on from there, we know if we want
to get out of that rounded shoulder posture the rotator cuff is going to be critical in
helping to do that. It’s not a single muscle, guys. The rotator cuff consists of four muscles
that work to help externally rotate the shoulder – three of them actually do – and we want
to get that external rotation. Now, we don’t want to just do that through
strengthening. What we also want to do is know that we have
mobility into external rotation because we lose that. so what we do is, we take a band right here,
we hook it around our arm just like this, we put our arm up, back behind our head here,
and then we step out. So the band is pulling me back, and I’ve got
my arm driving upward here, into external rotation here at the shoulder, and I can feel
that nice stretch, and mobilization back into there. So with Jesse the same thing can be done. He goes and sticks his arm through the band,
he’s anchored up high, he pushes up back, behind his head, and he steps out, and through,
getting this elevation with external rotation. We know in order to get the two of them to
work together, that’s the only way to get that arm up, overhead. Remember, we talked about the rounded shoulder. I get blocked here. If I actually externally rotate my arm, and
raise again, it actually goes right up without any issues. If you want pain free pressing you’re going
to have to make sure that you maintain, and maximize all the external rotation that you
have in your shoulder in order to do that. All right, number three: you have to make
sure you’re attacking the lats. Why? Why are the lats so important? Why are they causing a lot of overhead shoulder
pain? Because they’re restricting your mobility
overhead if you’re not addressing them. I’m talking about, not just a stretch, but
the tissue quality itself, by working on rolling out the lat. Here’s how, and here’s why. If you look at the lat itself, it comes from
the back of the arm here, and it goes all the way down, into the back, attaching to
the vertebrae in the mid back, into the low back, and even attaching to the pelvis itself,
through fascia. So we actually have this connection between
your pelvis and your upper arm. If this is tight, how is this getting raised
up, in front of you? It’s not. So we have to make sure that we address it. So what we do is, we get into a setup with
a band here, and with a foam roller. We wrap the band around the arm, and then
we position yourself on top of the foam roller like this. Now what’s cool is, now as I roll back I’m
actually getting some distraction, and elevation here from the band. It’s pulling my arm up, into a greater stretch
here of the lat. We don’t want to just get this side of the
lat here, from the side. More importantly what you want to do is, you
want to roll flat – and you’ll feel it right away – on top of it, and roll that way. Jesse will actually demonstrate the agony
of this while he does it. So he wraps it right around his arm here,
he turns on his side so he’s getting the lat from the side there, and rolling back, and
forth. Oh, he’s groaning. I’ll get the microphone right here. JESSE: God. JEFF: Now, even better, roll flat on top that
way. Now go. JESSE: Oh! JEFF: So nobody does this. Nobody ever rolls, actually, the mid portion
of the muscle. No one ever really works on that. When we stretch we work on the two endpoints. The beginning, and the end of the muscle. But we’re not really working on the middle. That’s where we harbor all the tightenesses
that are preventing the range of motion that you need to actually get that arm up, overhead. Now, step four to fixing this thing altogether
– and it has to be step four because we need to have that lat flexibility in place
first, before we try this. It’s to attack the thoracic spine. Again, an area that we do not pay enough attention
to, especially when it comes to trying to raise our shoulder over our head, without
pain. We think “Oh, it’s all our shoulder pain.” No. The shoulder is always going to be a slave
to the joints below it, and that is our thoracic spine. So what we do is, we put ourselves in a position
here on anything – it could be a bench – that we have to be able to get our elbows up on
top, and then most importantly – don’t do it yet, Jesse – the main thing is going
to be dropping through the thoracic spine. Letting everything sink through. So come back up to the top again. From here, drop the hips down just like that,
and that gives us the thoracic extension that we need. But now we can make it better. We can reinforce the lat stretch that we had
going on before by wrapping a band around our hands, just like this, positioning the
elbows on top of the bench, and then trying to spread the band apart, which is going to
activate external rotation of the shoulder, reinforcing everything that we’ve been working
on. Then from here, Jesse is going to try to dive
down to allow the arms to travel up higher, or at least closer to his body, which increases
the thoracic extension here it demands, and gets a better stretch on everything. Thoracic extension at the same time that we
had the lat stretch going on. The activation of the external rotators happens
because of the band. So he’s just trying to pull it back in here,
he holds, 30 seconds, now come up, relax. Again, the first move, drop down, you can
see the roundedness here through the thoracic spine. Now, there you go. Drop it in through there. Chest out. Chest pushes out as far as you can. That opens up the thoracic spine. Then he reinforces it by dipping down, increasing
the stretch on the lat, and also activating the external rotators. You do all four of these things and I promise
you, you’re going to start noticing far less pain whenever you go to lift your shoulders
up, overhead. There you have it, guys. There’s a four step approach to eliminating
that pain that you get – that nagging shoulder pain – every time you try to lift your arm
up, overhead. It doesn’t have to be there. Especially if you take a numeric approach
to it. Literally, one, two, three, four. I think I’m going to make Jesse keep those
tattoos because it really does complement this Mickey Mouse tattoo over here well. If you’re looking for a program that puts
the science back in strength, that realizes that all this stuff matters, even when you’re
thinking about lifting overhead; it’s the stuff that happens in the back. It’s the stuff that happens around the side. It’s all the things that happen, and all the
joints around that which are ultimately going to influence how you perform. It all matters. We put all the science into all of our programs
over at If you’ve found the video helpful, leave your
comments and thumbs up below. Let me know what else you want me to cover,
and I’ll do my best to do that for you guys in the days, and weeks ahead. All right, guys. See you soon.

100 thoughts on “The Overhead Shoulder Pain Solution (GONE IN 4 STEPS!!)”

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. I love this two. Jeff is the best. I’ve been playing sports and working out over 15 years since I was 14 and I
    Thought I knew a lot till I stumbled on Jeff’s videos. Completely changed my life and how I look at fitness world and all the wanna be fitness gurus. Jeff for President.

  3. Again, WooooW… O.o

    So many simple solutions for major problems I find on this channel… "Cured" my knees, hips and now shoulders just by watching a few free videos made by a legendary man. Just saying "thank you sir" seem so cheap for all the value, but most importantly all the health I got putting Jeff's instructions into action.

    I always struggled to find a good enough reason to be consistent in the gym or any sport actually! Months of Spartan training just so you can save a half a second in whatever discipline you are competing?! For me that wasn't a big enough reason to put in all the work so I usually abandon that sport and go to another one.

    When I finally came to peace with going to the gym (I always saw the gym as place were douches hang out) my transformation has begun. Then my brother turned me on to AthleanX and the rest is history… From a weak willed, weak muscled, neurotic individual I am now a grounded stable guy that goes 5 times a week to the gym, have almost my dream body but to my complete surprise, functionally, I am now a new man and it's because videos like this and Jeff's expert knowledge.

    I wish you all the best and send some positive energy your way.


  4. I been doin d face pulls. Did dumbbell press sat along with incline felt amazing. its Friday I've done arms Monday. Pain is horrible in rite shoulder. But also I want make sure tubers see is I just finished ur excessive vid that I wished I seen 2 years ago. It all makes sense why I'm sitting in my gym discouraged. Really good vid. I should study more b4 I jump to do other tubers workouts. As I've said I. Past ur real.

  5. I get a really uncomfortable tightness in my collar bone (right side only) when I do a shoulder press or sometimes during bench press. it makes me unable to continue the exercise even if the weight is really light. if I pull my shoulders back sometimes my collarbone will pop. anyone know what could be the issue of this, and how I can either fix it, or avoid the discomfort when doing shoulders?

  6. The amount of useful & valuable information I get from this channel for free …. makes me feel guilty….. almost, lol….well, maybe a little.

  7. During the last 3-4 session of back workout I felt a real discomfort while doing pull ups and a little bit less during chin ups or lat machine. The discomfort starts from the scapula and goes up to the origin of the long head of the triceps, only on the right arm.

    I'm gonna try this, in particular the one with the foam and the last stretch hoping to get rid of this discomfort

  8. Thanks for the video. It might be relevant to my issue as well. I get supraspinatus pain the next day from doing pull ups, push ups, and burpee push ups. I would like to see a video specifically on supraspinatus pain with the pull up exercise highlighted within the video.

  9. One thing I would love to learn is that how one corrects the opposite of slumped shoulders – over-erect or "superman" posture. That is more rare but occasionally hereditary (hello, me here) or caused by excessive training. Chest is out, shoulders are tilted back and shopping clothes is hard. So, how to correct the thing where you "go over" the mid-point of posture.

  10. wow! it helps me in great relief… having this shoulder problem for more than a month after popping my right shoulder rotator cuff from tossing the basketball to other goal that gave me great pain then rested it for 3 weeks but still so much impingement on my right shoulder but manaegable… now i'm having a very little pain after doing this in just 3 days… you are my saviour Jeff!! keep it up and god bless!

  11. I’ve been having shoulders pain For the last three days, I Can barely move my shoulder on my left side, Any suggestion for my shoulder please, It’s keeping me away from Crossfit!

  12. I just hurt my shoulder and can't lift my arm without excruciating pain. How am I supposed to do these stretches?

  13. I broke my clavicle 10 years ago. I tried everything for my shoulder including these. What finally helped was close grip pull ups. It might not be as effective on the muscle building, but I really needed to be healthy over the years and not have achy joins when I'm older.

  14. I will have to try #3 the laying down with a roller/pillows with a pulling force and work on more on #4 because people would joke about my gorilla resemblance hanging for random sturdy things at the right heights and stretching out my chest back and shoulders trying to find relief, but if the things I tried aren't to different from yours. I guess with all my abuse, weights, arm bars, accidents including a forklift to the back, I'm screwed but I'll try to rework on it, thanks.

  15. Nice vid. Just bc I'm super anal, lat insertion is at the bicipital groove, on the anterior upper arm, not posterior. This makes it an internal rotator, and stretching it will improve shoulder external rotation, mainly at higher degrees of should flexion, like in a milt press. I know Jeff knows this, just clarifying for others.

  16. Only problem is not all rounded shoulders are caused by bad posture. Some people have issues with the spine that are genetic and not having to do with bad habits. When this is the case and the spine IS THE CAUSE you cannot fix the problem. You might could help but you’ll never “fix” it.

  17. Sometimes you should tell us that some of the shoulder pains cant be cured by streches and the best way to fix it is by resting it

  18. Did strict press last week had no pain, got up to 265. Did flat bench 2 days later a little shoulder discomfort. Yesterday I did strict press and could not finish my workout and still in pain from the front all the way to the back of shoulder. Feeling pain in the actual shoulder socket as well! Really sucks!

  19. Good as this is no one does this is , is there anyone who has actually done this in a gym and looked/ felt like a bit of a twonk?

  20. Thank you so much for these videos I had major surgery on my shoulder years ago and just started working out and noticing my shoulder getting better and better! Thank you!!

  21. Will these exercises help eliminate pain the middle deltoid when doing a shoulder press or are there different exercises for that?

  22. This point of view is from the perspective of a person with a youthful more ‘medically’ fit body….. Jeff, you never once elude to diagnosis for people who train with osteoporosis or other spine debilitating conditions….. ? Training isn’t just for Christmas …. It’s for a lifetime. This often crosses my mind when I watch your BRILLIANT vlogs but please spare a thought and a disclaimer for those out there that do not wish to be marginalised because your expert advise does not include them.


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