Table of Contents:
Shoulder impingement. Pushup as rehab!
Video taken from the channel: James Braithwaite
Shoulder Instability Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Top 3 Strengthening Exercises after Shoulder Dislocation.
Video taken from the channel: Bob & Brad
Top 5 Paddling Exercises Surf Strength & Conditioning
Video taken from the channel: Michelle Drielsma
Daniel’s Favorite Back Rehab and Core Conditioning Workout
Video taken from the channel: FitnessBlender
Shoulder exercises are essential for Crossfitters! Many gym rats have strong front deltoids from all the Bench Pressing over the years. Although the Bench Press is a great exercise for overall front shoulder strength, it may at some point pull your upper body forwards if the body is not developed in balance, and any asymmetries are not addressed.Step 1: Assume a hip with stance, with the hips back and the back flat. The knees should be bent slightly to allow you Step 2: With the back flat, chest up, and hips slightly above the knee level, pull the back taunt and straighten the Step 3: With everything locked, aggressively push your.
One-arm dumbbell rows are a safe, simple exercise for developing shoulder and upper back muscles. Place your left knee and your left hand with your left arm fully extended on a bench. Make sure.Internal Band Rotation Use a door to anchor the band at waist height.
Hold the handle in with your left hand. Stand three to four feet back from the door. Hold your head straight and keep your abdominal muscles tight.
Point your active arm so it is parallel with the floor and pointed away from your.Dumbbell Side Raise. Strong shoulders aren’t necessary for archery, but increasing shoulder strength can help stabilize your bow. This exercise creates strong shoulders and it will make them mobile as well as balanced.
Dumbbell side raises are a good unilateral exercise to keep your shoulders strong and healthy.To perform partial curls: Lie back on the floor and bend the knees, keeping the feet flat and hip-width apart. Cross the hands over the chest. Breathe in deeply. On the breath out, engage the abdominal muscles by pulling in the stomach.
Gently raise the head and shoulders 2 inches off the ground.Physiologists love to prescribe the deadlift when programming for strength and conditioning because the exercise hammers your musculature and is one of the best choices to strengthen your bone structure.Lunges are a key strength exercise for running and cycling, and to help avoid injury, working on muscle recruitment and balance.
Work on the.Lift the barbell up to your chin with the strength of your shoulder muscles. Hold the barbell like that for a second and then go back to the starting position. This is one of the best exercises for shoulder muscles.
The most important thing about this exercise is to make sure your elbows are above the barbell the whole time.Raising the weights into position can be harder than it looks. Beginners, try this: When prepping to hoist the dumbbells overhead, grab a weight in each hand, sit down, place the dumbbells on your thighs toward your knees, and quickly lift one knee toward your shoulder to hoist the weight.In the videos below you will see one of Principle Four Osteopathy clients performing the following exercises: Prone Ts – posterior shoulder/scapular/back focus Prone Ws – posterior shoulder/scapular/back focus with hands in externally rotated position at 90 degrees Shoulder abduction & flexion (light load) full range of motion.You should feel this exercise at the back of your shoulder and into your upper back Equipment needed: Use an elastic stretch band of comfortable resistance.
As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. If you have access to a fitness center, this ex-ercise can also be performed on a weight machine.Attach the loop to a doorknob or other stable object. Stand holding the band with your elbow bent 90° and raised to shoulder-height, as shown in the start position. Keeping your shoulder and elbow level, slowly raise your hand until it is in line with your head.
Slowly return to the start position and repeat.Mountain Climber. Start in high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that’s how you usually do push-ups), shoulders stacked above your wrists, legs.The kettlebell overhead carry is a dynamic stability exercise that challenges shoulder, triceps, and midline strength.
This movement, like most carries, can help increase muscle mass via.
List of related literature:
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| from Llewellyn’s Complete Book of Chakras: Your Definitive Source of Energy Center Knowledge for Health, Happiness, and Spiritual Evolution | |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners | |
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| from Foundations of Clinical Research: Applications to Evidence-Based Practice | |
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| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom | |
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| from Football For Dummies® | |
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| from Rosen’s Emergency Medicine Concepts and Clinical Practice, 2-Volume Set,Expert Consult Premium Edition Enhanced Online Features and Print,7: Rosen’s Emergency Medicine Concepts and Clinical Practice, 2-Volume Set | |
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| from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability | |
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| from Optimal Muscle Training | |
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! | |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
232 comments
Hey can you guys pleaseee do a workout for strengthening knees?
Excellent lower back workout and stretching exercises. Thank you ����
These are awesome! Implemented them into my upper body workout today and it feels like i worked out muscles inside my shoulders i never knew i had!
I did not like the position of your hands on the pushup causing too much rotation actually you could dislocate you shoulder that way
Often have lower back issues and those reverse planks were a challenge. Also, I felt like I did last stretch correctly for the first time in years! It’s obvious my glutes/hips are super tight. Thanks for this!
Hey doctor jo I’m 18 and about 10 months ago I slipped on a patch of ice and hyperextended my shoulder and I believe sprained. Within about two weeks or so it was fully healed with no pain but ever since I’ve had a popping / clicking sensation and I can move my right shoulder further back than my left and it just feels a little loose I have really good mobility and range of motion with little to no loss of strength I’m wondering if I can fix it or will I be like this forever
Thank you in advance:)
Thank you. I strained a muscle doing a FB upper body strength workout with Daniel. It is humbling pain to realize how I was developing muscle imbalance focusing only on certain target areas not the core.
Love the contribution you guys offer to the world. I have used lots of your advice to heal faster and at a lower cost than what would have been without you. Your duo dynamic is fun and playful and helpful. A big thank you from me to you. You are positively impacting the world with your efforts and this my recognition of you. Good work guys. Appreciation and gratitude for your contribution. Thank you.
Hi thanks for this vedio
And my question is I can’t able to raise my hand. Can u suggest me which kind of exercises I will do
Hi. I just discovered you and this is the best video on YouTube for lower back pain. I like that you are calm, you explain very well, and there is NO annoying music. So many other videos are “superhyper”, too loud, with instructors showing off their bodies instead of helping us. Keep it up like this and thanks for helping me lessen my pain. mo
my problem is kinda reverse to this one. I have no pain at all if my elbows are flared, but painful when tucked in, when doing a push up
Sir I met with an accident. 30 days ago. I had a acromioclavicular sublexion and scapula fracture. Doc told me not to lift weight for life with my injured arm and also I am unfit for army. I am devastated. Plz help sir. Is he right??? Should I never lift weight?? No push-ups pull ups?? Please help sir.
Rely interesting! Have not heard some of these tips. Thank you. Self note: tip the shoulder blade, direction of inner lower corner. Rather than picturing as moving the shoulder blade back and down.
I’m curious what timer app you use for your fitness routines
I have an old left shoulder injury. This exercise seems to be ok, although it just feels like it’s only working my chest and arms?
I get pain under the left pectorial connecting to the shoulder. I cant do dip now but now it has affected my push ups. What do I do?
Poor information if you ask me, most shoulder issues are due to rounded shoulders because their chests get to tight so this is just going to make things worse, strengthening the scapula, lower traps, and rotator cuff work is the best option in my experience
I love this guy. He has such a good energy to him. Plus, such a good teacher. This was the perfect workout for my lower back pain! Please do more like this, Daniel!!
I’ve had lower back pain since a year ago and started seeing a doctor (turned out to be a muscle contraction), I took special daily rehab for almost a whole month, been feeling much better now. I will try this exercises and see how my body reacts and I hope it helps.
Thanks!!
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
That was interesting! Every now and then, I encounter a shoulder impingement! Before, it was that I sat at my desk a lot without exercising! Now that I am exercising, based on your video, I think it is that when I do push-ups, I go all the way to the ground, till my chest contacts the ground! I could feel a little bit of discomfort after my pushups, but couldn’t pinpoint what it was! However, I am also suspicious of my pull-ups! I think sometimes when I am tired, I just let go in the positive phase of the pull-ups. Can they create a shoulder impingement? (I know about the elbow impingement created by chin-ups and pull-ups)
Thanks. I’ve been looking for a safe push-up method. It was overuse of “T” push-ups that aggravated my shoulder impingement tendinitis.
Hey man I do pushups correctly and I get a pinch under my left armpit. Where my arm and chest plate connect a pinch in that area. Any thoughts on it.
Thank you! Awesome what kind of a difference only 23 minutes can make!
My new goto workout for when I’m not really in the mood for a workout. Thanks!
Hi doctor I dislocated my shoulder 7 ago now I have no pain and I have full strength can I go back to sport now or not I am 18 year old
I feel like I have good form but my shoulders hurt like hell
I have Kyphoscoliosis from Parkinson’s Disease and love body-weight exercises. I am subject to impingement because my shoulders are not aligned. Any Ideas?
My left elbow pops when I tuck my arms closer to my body during a push up.
Wow, found another video that got to the exercise much sooner. I won’t be back.
Finaly got pretty much no pain during push ups after using these cues for a couple of months. Many thanks for the great video.
Thank you for these exercises, but I need tips on keep my shoulder from dislocating while doing these exercises
Really interesting,also the paper you wrote!what do you think about pull up with aching shoulder?i m think that using handles to supinate/pronate help,also not going fully dead hang but keeping scapula engaged at the bottom
Do you need do surgery if you had shoulder subluxation like 4-3times in 4 years but it popped right back and no pain at all
Thanks Daniel. I have been following your routines for two years and absolutely look forward to it everyday. This workout is well designed and paced, it has helped me with loosening & strengthening my core. Appreciate it
Super informative and enjoyable to watch, subscribed and gonna check out more. Thanks you guys.
Nice!!! it’s useful!!! My friend was Traumatic Anterior Shoulder Instability, I will help him get better, Thanks doctor!!!
Это то, что было мне необходимо. И в подходящем, комфортном для меня темпе. Благодарю! ������
Doctor Jo, thanks for all your amazing videos. They are very helpfull!
I have the following question
I dislocated my shoulder a couple of times and have since not played basketball. I got MRI’s taken and there hasn’t been any damage to major structures. The doctor concluded I am double jointed. The doctor was doubting if I should go for surgery or for conservative treatment.
If i work very hard to build alot of muscle around the shoulder, how much of a factor is this in keeping the shoulder stable? If I start building alot of muscle around the shoulder, will this have a very big effect on the stability or will the effect be rather small?
Again thank you for your time! And excuse me for my poor English.
Yeah not bad, I didn’t stretch as much as you. How often would you recommend doing this?
dislocated my shoulder 2 months back. I still have issue with my mobility and range of motion. Is it safe to practice these exercises now or are there any specific exercises to first work on the mobility of the shoulder? thanks
Even just looking at this, I can feel it’ll be a good workout for my back. Adding this to next week’s list of workouts. Thanks FB!!
hi doctor..first of all i would like to thank you for such a beautiful and simplified demonstration of the exercises… I am from India and im a guitarist… i played long hours in an incorrect posture probably during my early years of learning and because of that i have developed instable right shoulder and eventually my right hand and wrist are less in my control.. thats why i loose precision in playing too fast as the right hand and wrist needs to be very much controlled and balanced for that..please give me some specific exercise or any solution…
why the need to explain every non important thing in the vd? don need to be funny, just helpful
Twenty years away from exercise due to pain and very recently I started doing exactly this and regained my trust in my body. Thank you.
Just had a tough leg day ended with a slight back pain and this routine is what I need! Thank you!
Of course we want to see more exercises like thatthe more, the merrier! ��
Supine plank hip dips were tough, not just for lower back, but also for lower leg as well… but this was good pain, the one that shows you exactly which muscle is working. Great job again, Daniel! ��
Yes the timing was perfect for this ���� Needed to stretch out my back after doing too many barbell squats hahaha
I would love more versions of this “gentle but strong rehab” styles. Thank you so much <3
Oh sweet Daniel, I’m in my 20s too and due to some stupid stuff I did I’ve been suffering from back pain and stiffness since last year. I’ve to be very vigilant and mindful of my day to day activities so that I don’t mess up my back. It’s now that I’ve realised how much work our back does. It’s good to know that I’m not alone and thanks for this awesome workout.
Aloha, I’m recovering from rotator cuff surgery almost a year ago now (full repair). Still haven’t been able to get back on a board. Super stoked to find your videos as great physio/pt is hard to come by here… Thank you!!! Also, what is the music on this video? I love it! Mahalo from Oahu
wow right on time..unbelievable..how did you guys know i currently have lower back pains…thank you thank you thank you.
I have surged my Shoulder after being dislocated for about 5 months. now i can’t lift up my hand up. it really have a pain to lift it up.
Hi! Is it too much to use 5kg dumbells for shoulders physioteraphy exercises?? I started with 1kg, then 2kg and 3kg but I dont feel the weight anymore
I have had some impingement. I also have seen videos on hanging at full drop to stretch the shoulders. I’ve been doing it for about 3 days and it has relieved a lot of the pain and impingement. I’m hanging for 30 seconds then rest 2 minutes for 5 to 6 sets. I love push-ups and have been doing them for years I boxed when I was younger and they taught us to keep the elbows as close to the body as possible. Do you think this is part of my problem? I also transport cars for a living so I’m constantly doing a lot of overhead movement tightening straps and I also drive all day. I’m going to try your technique keeping my elbows out a little bit more than I normally do. I would appreciate your advice. Thank you
How long before your shoulder fully heals back to normal again. Because I’d really love to throw a baseball or football or basically anything at all that requires a throwing motion, again someday. It sucks because it’s been this way for years, and I’ve just now looked into trying to fix it. I literally can not do any type of quick throwing motion, like a football, snowball, baseball, ECT…..without dislocating my shoulder. Now that I’ve seen this video, I hope to get a resistance band and do these to hopefully fix my shoulder. I would do anything to be able to throw again without dislocating my shoulder every single time I do:(:(:(
P.S. I never had a serious injury or anything to cause it. But I am like double jointed or something in my shoulders…because I can put my hands together in front of me, and take them over my head to my back without letting go. So, I’m assuming that might have something to do with it. Idk tho, I don’t do it anymore, obviously. I just hope that whatever the case might be, that these exercises everyday can hopefully fix the problem. Because I hear that multi directional instability (basically a fancy term for being double jointed), usually doesn’t require surgery to fix, but is also usually more complicated to fix as well. But Idk tho, this is just from what I gathered on the internet, I’m not an actual doctor tho. I just really really want to one day be able to throw without dislocating my shoulder Everytime I do. It hurts, it sucks, and it happens every single time. I wouldn’t care so much if it wasn’t my dominant hand/arm, but it is, and that’s the worst part about it:(:(
all of your videos are easy to understand and implement.. thanks so much for ur dedication…. Im 9 months post op After Modified latarajet surgery… also have a partial tear in my rotator cuff.. having trouble progressing in Pt.. and still a decent amount of pain n weakness… doctors don’t recommend surgery for the cuff tear… Do you have any experience rehabilitating after the modified latarajet? any recommendations or input would be helpful.
Hi can you make a video where you show us how to do kegels for the men
what if you have a torn labrum causing posterior instability? passive hangs do not feel comfortable. does it make sense to do shoulder hanging in an active position? Shoulder shrug when hanging is especially dangerous/uncomfortable here
This is just best of all the push up shoulder pain videos on youtube. The tilting(tucking) of shoulder blade instantly got rid of my shoulder numbness. Thanks a lot!
When im 16 my right shoulder gets disloacted and now im 26, yestrday again it poped out. So by these 10years totaly around 7times it popedout. is it curable by these exercises please reply im in pain now…
Every workout of yours is surprisingly difficult! This was relaxing and challenging at the same time.
I have multidirectional instability. Will these exercises help with this?
Thank you doctors so much from libya North Africa that was really helpful
Nothing is going to work������
If your shoulder dislocates,nothing is going to work.it will always be dislocating…
good lord so technical I quit before end of video, make it simple stupid
My shoulder hurts looking at this���� nah but thank you tho I dislocated and keep dislocating my shoulder and I’m trying to help it without surgery for now, mahalo nui loa from Hawaii ����
hello can shoulder instability heal without surgery? can I use the gym cable machine? thanks
Are these exercise are effective for multiple dilocation
7 times
I dislocated my shoulder 4 or so months ago. I have 99% mobility back and no pain.
But the muslces on my injured shoulder are MUCH smaller than on my other side. Will it come back from regular excercise or is something still “placed” wrong?
It seemed the muscles disappeared right after the injury and they haven’t come all back since.
Yeah sure, do a reverse plank… you know some of us cant get our behinds up! I was like: “reverse plank on!” and my behind was like: “nah” again and again and again! And this training hurts so bad days after I’m soooo sore! (In case you did not understand: Great workout! Please keep it up!)
Some patients report pain when they bring their arms above 90 degrees, so the use of the theraband under the feet to limit shoulder range of motion is a great inclusion. Thank you.:)
I dislocated my shoulder and I used to be able to pull arms over my head (prones shoulders dislocates) I can’t do it anymore since I dislocated my shoulder is it dangerous for me to practice that strech to try and regain that mobility??
How much do reps/sets do I do each exercise? Or I can do a full routine of these? Thanks.
does not work..like iv said on other videos.. wide arm pushup at 90 degrees is the only form of pushup i can do without pain in my shoulder..always been like this for me from day one. and im 37 now
Worse than a woman dude!!! Get to the point already!!!!!!!!!!
Tore my labrum from 7oclock to 9oclock position…had surgery to repair…I need to do brazilian jiu jitsu…am I screwed? Or can i return and build up strength to continue learning etc
I fail to see how a push up does anything for a person over 40
I dislocated my shoulder first time playing soccer a week later the second time closing my truck door, went to the ER, I almost needed to apply for a mortgage for that, is there a way of preventing it from dislocating again without surgery? how long before I can do these exercises?
again bad posture when performing these pushups, they are definitely not good exercise for posture
Thanks! Recovering from a torn rotator cuff everything helps!
I’ve dislocated my right shoulder 4 times and my left 3 times! The pain is unreal!
Hello sir I siddharth sharma
My birth date july 1994
My 1st dislocation of left shoulder in feb 2013 due to fall on the ground while playing cricket
2nd dislocation may 2013 while bowling and jurks come and dislocated
3rd time dislocate Oct 2013 same as 2nd time dislocate
4time dislocated recently 25 jan 2020 after 6 years due to stretching my left hand backward for small box in the car. And dislocated
Sir I need your suggestions for my left shoulder what can I do for recovery
My contact 9784688899
how long should i do these workouts before playing basketball again?
dislocated my shoulder while playing badminton and now doctor has recommended me 10 days bed rest with immobilizer on my arm.
Bob, Brad. My MRI shows that I have congenital sulcus in my left hip joint. It is causing a great deal of discomfort. What should I do!?
Thank you so much! You guys are amazing! This is by far the most informative (and best presented) videos on this subject I’ve ever seen. Thanks for including ways to self -correct positioning with the small towel. You guys rock!
Did anyone else struggle to even get into the supine plank position? My upper back posture and flexibility must be terrible because I couldn’t hold myself up from my elbows at all. Not to mention having a little bit of extra weight in the mid section doesn’t help either. Is there an easier alternative to this?
I knocked both out years ago. The left more severe. It pops out at random after light activity. It popped out yesterday after a year of stability. Is surgery needed?
What would cause lot of pain in right shoulder when doing external rotation with the band as you are doing in the video. I do have shoulder impingement and am having good luck in relieving that with 2 exercises I am doing but when doing the external rotation it causes pain and weakness and stays very sore for days even taking anti-inflamatories. Internal rotation is ok. Thanks for any help
Looking at my x-ray there is a chip in it sticks up on the outer part of the humeral can’t lift my arm except for maybe two feet causes severe pain in top of shoulder. Should I just keep stretching it and enduring the pain or do you think the chip needs to be removed so it will let it go up without pain
Amazing video. Awesome workout and fitness works. Wonderful job.
I experience a weird rib cage pain right in the center whenever I am tucking my shoulder blade down
Never tapped faster on a notification, missed you guys tons!
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Great workout. I appreciate that you do the whole workout in real time instead of just posting a bunch of reps to do. Namaste ����
My office work is ruining my back and posture… this exercise was really helpful ����
I don’t understand the point of this. The main problem that causes shoulder pain is internal rotation caused by tight chest. Doing pushups only makes it stronger and pulls the shoulders more inward. Why would doing this be good for fixing your shoulders?
Lmao i think I messed up, when I dislocated my shoulder back in June, I didn’t wear my sling that long and I didn’t go for a follow-up to see how it’s done. It’s doesn’t hurt that bad but I didn’t let it heal properly and I feel like a moron
Bless you for uploading helpful stuff like this:D
Im a 3rd year PT student, and watching your videos for inspiration,:D.
Thank you very much. <3
when she does the cobra pushups, her shoulders are getting closer to her ears which is precisely not recommended in yoga (the origins of this movement). Shoulders should go down and out so you don’t force your neck! Interesting movements but need some additional recommendations as very strong people can get away with almost everything.
I struggled with some of the plank dip exercises but modified/skipped a couple and still had a good workout, thank you for posting this ��
First. love you guys. It has been a while.love from Algeria
Thank you again, Dr. Jo. You say 10-15 times, but how many reps?
Great video, I’m just getting my shoulder back into a pain free state…performed my first set of 10 without pain using your video, Thanks!
selute you sir. Thank you. by video i have got good information
Hi, if i well understood, “rehab” push up should be done with only shoulder width’s space between hand and also palm in slight external rotation? Am I right?
Thanks for your thoughts
For increasing testosterone level and stamina what are the main exercise. Please explain..
Hi doctor Jo, basically i am a sports person, i had shoulder dislocation problem since past 1 year and it pop out’s nearly 7-8 times. And this leads to surgery and Bankart Lesion which is done 4 months ago. Now am doing phsyisotheraphy daily. And from now how far i want to do phsyisotheraphy and when can i able to get back the strength in my shoulder and return to play?
hello this exercises good for Posterior (backward) dislocation?
Sir I’m really impressed to see this video
Please help me
My shoulder dislocated and already operated
So may i drive bike for long or note….
HI, I HAD GOT SHOULDER INJURY WHILE SPIKING VOLLEYBALL BUT NO PAIN BUT STILL IT FEELS LIKE SHOULDER IS NOT STABLE WHILE SPIKING. AT THE TIME OF INJURY I FELT LIKE MY HAND SLIPS BACK A LITTLE BIT AND COMES BACK TO ITS POSITION, VISITED DOCTOR BUT NO IMPROVEMENT, KINDLY ADVISE SOMETHING TO REHAB
Awesome vid. Thanks for sharing. Absolutely very helpful! Be blessed ^_^
What if I do these exercises with dumbbells?
Will it be fine?
I have had two surgeries on my left shoulder. It was good for about 10 years but recently I have had 4 dislocations in 3 months. I don’t want another surgery so I am going to try and rehab it. I hope its not to far gone. Thanks for the video.
Hi, I’m a 67 year old female that started lifting weights. I had pain in my left shoulder and had an x-ray that showed Hill-Sachs Lesion. The thing is, I have never had a shoulder dislocation.
I have multi directional capsular instability. What are best exercises to help improve stability? Thanks!
External rotation hurts at the posterior. Lateral raises and presses hurt.
Rowing and pulling don’t hurt.
Can someone help please?
Do we can use this exercise for both anterior and posterior dislocation
Really wish these back pain rehab type videos would come with a warning to those who have disc herniation issues. Almost every one of these exercises would exacerbate disc bulge, especially in the lumbar region. I know all of these videos have their catch-all disclaimers, but it would be nice if you could either offer a specific warning or modifications as the average person does not understand that not all back pain and problems have the same fix, and what might be a fix for one problem might make another much much worse.
That really helped me after a martial arts training. Now I am feeling my shoulder much better.
For many years, i’ve suffered from shoulder dislocations, 3-5 mins. It just normally goes back to its original place. Too painful, but try to relax little by little then it should go back in place
Thank you guys! I dislocated my shoulder and now I’m following your exercises to get it moving again, and they are really great.
It was this exercise and daily across the chest band pulls that finally after two years of pain has stopped the impingement of my left shoulder. For me I’ve identified the culprit exercises after many years… the first to go was the bench press which I stopped doing years ago… no matter if bar or bells, as soon as I got near 250+lbs I’d start getting the niggle in the shoulder. Even parallel grip Dumbbells.. but unlike most I could parallel dip really heavy so that has been my mainstay exercise. The latest one causing the latest impingement was believe it or not the pull-up.. even with elbows slightly locked at extension.. chin ups or rope chins don’t effect my shoulder at all! So my personal conclusion after 40yrs training is that it’s just how I’m put together! some can bench and can’t dip without shoulder pain same as the pull-up.. some guys came pull-up straight away without pain and get a lot out of it but can’t chin up for toffees! Press ups are fine at the 60deg arm angle, no pain at all….I tried to replicate it with Dumbbells on the bench instant pain…Horses for courses…
Hi Dr Jo it’s top middle of the shoulder blade where the tingly or numb feeling is and I’m also having problems reaching with my right arm due to the shoulder surgery I had. Sorry to be confusing but I made the last 2 comments. Lol I’m the blackjack dealer
After standing on my feet for 8 hours this was perfect for my back and core
I just dislocated my shoulder. I will start attending PT sessions because I got a re-occurrence and hadn’t had any PT on my shoulder prior to that. I am just wondering if these exercises are enough or is PT recommended prior?
Thanks!
Thank you for this Daniel. Have a son in law that has back issues. This was so helpful I shared it. I appreciate what you both do. Keep up the great work. Blessings to you and your family and businesses. ������������
Loved it! Loved it! Loved it!
Thank you so much for this and your work! ❤️��☺️
Hi Jo I had done my recurrent shoulder dislocation surgery 3 years back. Now can I do pushups exercise? Tell me
Hi I dislocated my right shoulder 3 time’s and had surgery 8 years ago. Unfortunately I didn’t complete my pt. I did some more pt however 3 years ago wasn’t seeing much progress. Since I quit smoking for over a year now that has actually helped the pain alot. I’ve been going to a chiropractor once a week for a couple months now he does a.r.t. on my shoulder. He has recommended doing light resistance band w’s, t’s, I’s, rows exercises. Mainly its just like a tingly or num feeling in my right shoulder blade that is bothering me. The surgeon said I chipped a bone on my shoulder blade but they just left it floating I guess. Is that probably causing that numb or tingly feeling? Or if you could recommend anything that would be great. Thank you Dr Jo
Will this help for rotator cuffs? i do deltoid lateral raises with dumbbells to grow my deltoid mucles and when i do that certain workout i sometimes hear a popping noice. no pain though, just a pop
I’m doing these exercises but now I even want to grow my biecps/muscles they are very lean but can’t do exercises because of shoulder problem please help me which exercises should I do? To grow biceps?
Hi, thanks for the video, I can’t do the last exercise with the band really well with my right hand, should I keep doing that? Thanks again.
How long should I rest if I have a subluxation and resume the strength training
I have no pain in my right shoulder (right handed) both my shoulders have really good mobility, it’s just that the right one doesn’t feel good, it’s kind of lose and clicky with what feels like the ligaments catch or something, I’m working on my posture (slight rounded shoulders and forward head) does anyone know, if my posture can have something to do with this? or does anybody else suffer with the same problem.. thanks Jamie
Hi, I dislocated my shoulder 5 months ago and it still causes pain and just until recently I’ve had little movement in it. I now think I can do full shoulder rotation and all the movements, however with certain movements, if I put pressure on it, it feels like is dislocated and pops back into place. The back of my shoulder is really tight on certain movements and it hurts. Is this a ligament issue? Can I recover this by myself? I can not afford an MRI or physical therapy so I really need help. I want to go into the military but I can’t with my shoulder being this way. Please give me some advice. I’m 19 years old, about to be 20. I’m pretty fit but not the fittest I’ve ever been. If that affects anything.
Shiiiiitt…. Less than 1min, exactly the 3 movements I do a lot! Dammmnn
Hi Doctor Jo, thanks so much for the video! Can you also do a video on what weight lifting gym exercises are okay to move to after 3 months of physio after a dislocation? (I don’t want to do weight lifting that would counteract stability). Thanks!!
Guys don’t you agree this Daniel is great, I am afraid of Kelly though, especially when she comes alone.
Omg! Thank you so much for this video guys! I have back pain for years and I dont know what exercise/s good for my back. Thank you thank you thank you �� love from the netherlands!
I punched with my left hooked and my sparring partner dodged. I put all my force in that left hook so when I overly stretched my arm because of that punch I felt intense pain, so now my shoulder pops everytime I put force into it or it being hit.
Hey Doctor Jo!
Thank you for replying to my response from your previous video, I look forward to hopefully improving my injury! You truly are amazing!
Also, what is the recommended amount that I should do for each exercise? At least 3 sets of 15?
Thanks again!:)
I have really bad back issues, I do this workout everyday pushing myself! I love it! Thank you
Doctor what is focal bone marrow edema in the humerus end of shoulder and what is the treatment
Hello, I would like to ask if these exercises are appropriate for herniated disk problem? Thank you very much!
Hello doc.really nice tutorial ��
I dislocated my shoulder 4 months ago.then ortho.. Re located it.
I can lift by it,but when i throw something it’s like shock (painfull like current )will it be ok??
How long it will take.?
Pls tell
Watched this dorky video a while ago when I was first researching my shoulder pain and ignored it. Maybe even scoffed. Now come back to it and think it’s awesome. Conclusion. Great video! Ha.
I have painless popping and cracking but it feels out of place.. my elbows also feel out of place any tips and will this exercise help me?
Hey Doctor Jo! I know this is really really late but I’d like a second opinion on what may have happened to my scapula. So I was rotating my shoulders in a circular motion, arms by my side and shrugging my shoulders around trying to obtain full range of motion and going as far as I could and suddenly found something catching onto my shoulder blade on the left side? It’s not painful but it’s been a couple months and it just catches every time? Thanks In advance doc!
Thank you Gentlemen, appreaciated..usually after shoulder dislocated..how many days it takes to start again weight training as well Work out with punching bag..& Marital art
Good video thanks.. I have a quick question. There are certain motions that my shoulder does not allow but notice that I can do most of my TRX exercises without any pain. So, if there is no pain can i continue a certain exercise. Thanks
When I perform these exercises I get a popping sensation in the front of my shoulder. Especially the exercise where you take the band behind you. I have had a bankart repair. Is this sensation something to be worried about?
Why is this so polictical. It doesnt matter if you are gop or dem, just come together America and be as one, so much devision
Well DONE!!! I am a PT. There are so many videos on here that to not stress posture and my biggest pet peve they stress doing them at 0 degrees
It’s always very scary getting back into exercise after an acute back episode, especially any exercises involving the lower back. This was really fantastic and I appreciated the level. I think I and others would really appreciate more of these. You guys are amazing, keep it up!
Hey guys I have a question. I’ve suffered from epilepsy my whole life off and on I’ve broken several bones and dislocated my shoulder 7 times so far same one right arm. Dead wait from the seizure. Well it’s getting now to where I think I have permanently damaged my arm if I sleep on it wrong it rolls out DOSE NOT wanna stay in? Surgery or therapy???
Thanks for your great videos Dr. Jo, they are really helpful. I broke my shoulder in a bicycle accident ( proximal humerus fracture ) a year and a half ago. The first two months after getting my arm out of the sling ( 6 weeks ) I exercised, stretched, waved and moved my arm for about 4-5 hours a day the first two months. After that it went down to 3-4 hours a day for many months and it all resulted in me breaking the hospital record in recovery time because I regained flexibility and strength relatively fast.I did 25 pushups in front of my physio therapist about 40 days after dropping the sling. I had my arm in a sling for four weeks before moving it the first time, everything was really stiff and almost completely frozen. From day 1 I was 100 % determined that laziness and carelessness should not affect my end result one bit. I have also been swimming two time a week for 14 months now, I must add: ). I still do stretches, movements and strengthening exercises daily. I don´t mean to brag or anything like that but I want to emphazise that will power and full dedication is SO SO important and that one should never just settle and lose hope.
It’s almost that time of month for me and my lower back has been KILLING me for the past 3 days.. This is PERFECT. Feels soo good Thank you, Daniel and Kelli!
Those one-arm hangs are a real demonstration of strength, and that crab stances is flawless.
Those are things I have been working on for years with little progression.
Tried this once and think it could help my back pain if I stick at it ��
How often per week would you recommend I do this? Daily?
Good you did alone, without Kelly. I am afraid the routine would be toodifficult for me if she comes on the video
Usual I m doing Freeletics, but this is the best opposite training channel for a helpful, healthy way.
Thank you so much
Are these exercises still effective even after multiple (more than 5) dislocations and reduction?
I have pain with I just lift my shoulder in front of me with no weights. It pops and HURTS A LOT, like 7/10 if I do it once and 9/10 (almost unbearable) if I do it a few times. I’m worried, I think something seriously torn. I’ve gone to multiple doctors and get different answers. I think it’s this: Torn rotator cuff and bicep tendon is loose and rolling back and forth, along with torn labrum. I’ll try just doing push ups but I think I need surgery on this
For me it’s the upper back that is problematic (bad posture and sitting all day), but this felt so good! I also need to exercise every day, even if it’s just a stretch or yoga, so my back doesn’t hurt and I will definitely do this from time to time. Thank you for an awesome exercise video!
Any suggestion for people with scapular dyskinesia and anteriorly tilted scap
Hi my age is -29. I am right handy and my right shoulder has been dislocated two times in last one year so should I go to for operation please suggest.
Can you still do push ups when you have shoulder instability
I just had to add that I’m a blackjack dealer and when I reach for chips, cards, etc., with my right arm that’s when it’s bugs me just reaching in any direction with my right arm gives me problems. I don’t know if there are any exercise that can improve someone’s reach? Thank you Dr Jo
I need these shoulder exercises just for my post central stroke body pain that has my left arm and shoulder in constant pain.
Dislocated my shoulder 4 months ago. I went to see a physical therapist but I was not able to continue. It cost me $40 each visit. I was not working due to injury (I lift heavy furniture) therefore I was not able to continue paying for it. These guys have helped me a lot. At this point I’m back to doing push ups (very slow and steady) and I lift very light for my shoulders as therapy not to gain muscle. I was able to focus more on my legs and they’re getting bigger, so at least something good came out of it.
I hope in a month I can progress to pull ups but I’m nervous.
Anyways, great videos! Helped a lot.
I Love how helpful this video is. On top of this, I would love to tone up a bit. Nothing major but when it comes to fitness and exercise, I don’t last long. What video would you recommend for a beginners guide to toning? Thank you.
Hi Bob ans Brad. Your intro is the killer. Btw, how many sets should we do this? I know the repetition is 10, but for how many sets and how many times a day? Thank you.
hi doctor jo, i have a coninuous right shoulder subluxation. i play rugby at a provincial level ad i aspire to play for canada one day. however, my shoulder is extremely hard to deal with at times. and it just comes out when i do something slightly hard like yoga persay, and ALL the time in rugby. ive seaked a professional but its gotten to a frustrating point because i want to do well. and i want this to get better, do you have any advice?
I feel no pain but i feel like my right shoulder(im left handed) is unstable and loose
My shoulders so trashed I can barely brush my teeth without pain. Lol RIP
less elf shoes and less talking about non relevant stuff its ok
Good video. However you may want to know that the new US Army Basic Training push up test requires the chest to touch the ground, and the palms to be raised off the floor.
Hi Daniel, i’m a french girl who loves your work with your girlfriend. And I liked so much this video so I’m ok for new video in this “genre? “them”? I don’t know, so sorry for my english. I like your job!
Very fragmented, incomplete and scattered info in this video. There isn’t just one type of shoulder impingement and in some cases this exercise will make it worse. No one should trust a therapist (is he one?) who demonstrates exercises in boots and is so self conscious.
Dude is talking about fixing posture meanwhile he’s wearing man-heels… Hmm
I hope this works. My 1 shoulder pops a lot when doing pull ups or just raising it to the side, it pops when my hand goes just above the hip (with no pain). But doing dips it wrecked my shoulder during the exercise. I’ve been doing external and internal rotations. Hopefully the last 2 exercises helps a bit more.
I don’t understand english but my both shoulders is on pain when i’m doing push up i thought my shoulder is exhausted when the day started my shoulder pain is been a month now my shoulder pain still not gone i can do 30 push last 3 months and i can’t do 30 push up i can only do 10
this workouts were challenging for me but it went out fast!!
I HAVE DISLOCATED MY SHOULDER 4 TIMES IN THIS LIFE. THE FIRST TIME I DID IT I WAS 11. AND THE LAST TIME I DISLOCATED MY SHOULDER I WAS ABOUT 63. IM 67 NOW. I WILL CONTINUE TO DO ARM EXERCISES NOW TO TRY AND KEEP MY BAD ARM STRONGER. I DO ARM EXERCISES EVERY DAY. IT ONLY TAKES A MATTER OF SECONDS. IM GLAD I CAME ACROSS THIS VIDEO. NOW I CAN DO MORE ARM EXERCISES FOR MY BAD ARM. IM VERY VERY CAUTIOUS NOW ABOUT HOW I GO ABOUT DOING ANYTHING WITH MY BAD ARM. I TAKE THINGS SLOWER AND TRY TO REMEMBER NOT TO THROW MY ARM UP HIGH INTO THE AIR FAST. IF I GO SWIMMING I ONLY DO BREAST STROKE AND NOT OVER ARM SWIMMING. I FEEL NO PAIN IN MY BAD ARM UNLESS I LAY ON IT OR PUT IT IN A POSITION IT DOESNT LIKE TO BE IN. THE ARM EXERCISE I DO IS WITH AN ELASTIC TYPE BAND WITH HANDLES. I DOUBLE IT OVER AND I PULL IT OUTWARDS SLOWLY WITH MY BAD ARM. I DO IT ABOUT 9 TIMES PER DAY.
Thank you very much sometimes I don’t understand but I enjoy it
Hi Doc, is it still possible to do pull ups/calisthenics workout even if i have shoulder impingement?
Great video doc, thank you sp much.
How hard do I push?like it’s a wall I’m trying to move or just lightly?
Thank you so much for the very informative and well presented video Dr. Jo! My question is that Is it safe to lift 5lbs weight or heavier if i have shoulder instability?
You seem a bit too self-aware.
Anyways, “shoulder impingement” varies alot in what movements you feel pain.
I’ve had it and couldn’t do benchpress but oh press and vice versa. The interesting thing is that I got an MRI both times and also got the exact same dagnosis, both times.
So I guess you just have to try what works and just hope for the best. Sometimes you just gotta live with it.
Keep space between chest and floor? Done and done! Most welcome advice I’ve ever listened to about push-ups!
Anyone else dislocate their shoulder regularly? Like 2 twice a month?
It actually worked! I was struggling to do 5 push ups, but know i’ve just done 20 in a row! Thank you so much!
I feel like I’m being guided by Jack Ryan lol
Great program I’ll try the whole thing later this week
Hi doctor
I have an injury in my shoulder caused by barbell bench press then my shoulder joint became unstable (enters to inside when I extend my arm laterally) but now it fixed
but when i raise my arm vertically it enter to inside ��
are these exercises useful for my case?
I did 40 pushups in a day (not in a row), while maintaning proper form and my serratus anterior was sore like it has never been before for 4 days straight! My pain in the right shoulder improved a lot when I did that.
I waited the soreness to go away to then start pushups again. I am trying to recreate the proper position I was doing the pushups before, but it is not that easy.
From my point of view, my problem is in fact recruiting the serratus when needed and basically changing the neuromuscular pattern.
Finally ������❤️����You Sir will be remembered in my prayers! ������������
First time this happened to me i did 200 pushups and woke up after 2 hours after feeling i have a broken shoulder this is currently as i type what to do
Hi James
This video is so awesome. You wont imagine how this has helped my shoulder activation. Could never get it activated that accurately before. Cheers mate.
If you had an anterior shoulder dislocation should you be more focused on just strengthening the anterior area?
Hey doctor I just had a arthroscopic shoulder surgery last week and, I would like to know How soon after arthroscopic shoulder surgery should I start playing sport such as baseball and cricket and also how long do I have to wear sling?
Thanks for sharing this. Due to COVID-19 I am unable to see physiotherapist. I dislocated my shoulder in mid feb and wanted to go back to normal strength and I was a bit scared but now after watching your video I’ll feel bit confident. I play cricket, fast bowler and mid order batsmen. With recent shoulder dislocation (I think this was 5th time after a gap of 7 years or so) I felt a bit low as I really wanted to go back to playing cricket. As we are in lockdown and wont have games for few months, I can take this opportunity to strength my muscles. I dont have much pain but dont feel confident in doing Y’s or T’s as this is where I dislocated my shoulder while doing indoor sky dive. I would really appreciate any suggestions and things to watch out. Great video, loved the team work. Thanks heaps, I’ll try these exercises out and comment back here on my progress! Cheers
My impingement is at the front of my shoulders and I get the most pain after bench pressing rather than shoulder work is this normal?
Hi doctor, i am a surgeon,having shoulder problem 4 years and had a history of supraspinatus tendon repair operation 01 year back.Now doing all works but my arm is painful and heavy at the end of day.i think i have shoulder sublaxation problem, can i do this or how can you help me?
well, i have to say i think it reduced my shoulder impingement, but it also made my front shoulders sore… probably because i hadn’t done a pushup in decades…
Sir my shoulder dislocated now two months now I do this exercise sir???
I like the internal rotation excercise but concetric motion gives me a pop in the shoulder doesnt hurt but is nasty. Long head tendon slipping out of groove?
So, my left shoulder moved forward out of the socket. I get alot of soreness under my left scapula, and when I do bandword with external rotation, after a few reps I get a burning sensation in the muscles under the scapula. Is this an indication I should stop, or just gradually work up?
I did alot of boxing and manual labor, and my jab is basically back to normal but the rotator cuff will fall asleep if I throw fast, repeated jabs. The muscles basically aren’t up to par to stop and retract the arm.
You guys are so informative and helpful! Thank you so much! I have healed from a lot of little injuries with your help!
Those reverse crunches forced a little “Hnngh”-sound out of me. I think that is normal for a chubby guy…
For a less severe dislocation how often and how many sets should I do? (Starting from the day of the dislocation to when its fully recovered)
Quick question for you Doctors. I Partially dislocated my shoulder during dumbell pullovers. It cracked as it happened and as i dumped the weight it snapped back in place. I diden’t have pain but more discomfort in the shoulder for the rest of the day. The next day it felt a bit sore and unstable but now I’m on day 2 and I have no pain, except for a bit of discomfort when I abduct combined with externally rotate (I later found out i shoulden’t do that after dislocationg, sorry!).
As I don’t feel very much pain or discomfort in the joint can I rest it and see what happens or is it necessary for me to go get MRI of the joint to check if it caused any damage (rotator cuff or labrum tears or impingements)? I’m in my mid twenties and do weightlifting.
Hi I see this is an older video but I was going to see if you guys could test something? Anyways I had shoulder surgery about 10 years ago after dislocating my shoulder 3 times. And did PT which definitely helped but I felt like i had nerve pain that won’t go away. So long story short I got an idea to put my non involved(good shoulder) in a sling or just put my hand on chest or stomach and right away noticed walking felt more normal and bending over or reaching for things at heights that normally would bother me felt completely fine. So I wanted to see if Bob could test this out because I believe he had a dislocated shoulder. So basically if he could put a sling on his good shoulder/arm and just go through out his day and see how it goes?
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I’m suffering from dislocation since 2003 I’m tired of this I can’t even play last night dislocated again……….. I don’t want this life pls do something
Hi Daniel, thanks for making this video. I noticed a hyperextension of your lower back at the end of the movement during the Bird Dog exercise. Is this by design?
this brings up a very imprtant issue: t-shirt sizing
the way t-shirts are cut is really not good. there needs to be more acknowledgement that people have different upper body measurements. i am in good shape but i am short with long arms so it’s often hard for me to find a t-shirt that doesn’t look stupid. a small will have sleeves that are too short and will sometimes do the malfunction like in this video, but a medium is too big around the midsection so it makes me look fat because my rib cage is kinda of big. only the mma style shirts are cut for people who are in shape, but i don’t want to wear a t-shirt with a screaming skull on it 7 days a week.
I love it! Thank you, it’s nice for today when I’m tired after Easter madness. ��
Hi! Love you guys! QuestionI’m 40 and have RA. Aside from my hands and toes, I’ve had a ton of shoulder pain for over a year now. My rheumatologist said that I have hyper flexible joints which is making my shoulder unstable. They gave me pain meds but no advice for any way to solve the problem. Would these types of exercises be appropriate for me? I’d love to get some relief without relying on meds. Thank you! You guys are a crack up ��
I did an pilates wotkout just now exactly for relief after run.
You are a true inspiration. I have been watching your videos since very long and have successfully got an amazing shape. Thank you so much. Huge respect
I do physical therapy every week for my back and hips. 95% of my pt exercises are on this video and I really appreciate the compilation ����
A lot of people are pointing out that chest/front delt work (like pushups) will make rounded shoulders worse, and that is something to consider. However, if you’re in the military, you have maintain your pushup ability while working on other posture issues. I found this video to be extremely helpful.
i do that down and back posture when i do push up and end up injuring my right shoulder..got a chiro to fix that..will try your triple tuck..thx a lot!!
I used to work out with you guys all the time and i was in great shape, then i got pregnant and had my baby now im so out of shape. Starting again today with this workout. Thank you guys so much
everyone who calls himself the most famous is not the most famous indeed.
thank you for the tips, i have just one mre question.
Should i start with those exercises and change it as my shoulder gets stronger, or should i just increase the band resistance and keep the same exercises?
It didnt really help my impingement issue but it sure felt good to do a set of pushups and only have my muscles hurting (burning good). So DEFINITELY thank you for that sir!
P.S: For taller people (longer limb’d) people, it really helped me when I stopped doing chest/shoulder exercises and going past 90 degrees with my elbows. Pushups for example I dont lower myself past bending my elbow to 90 degrees, and if I wanted to go all the way down my elbows would be bent more along 45 degrees.
About that triple threat: Step two doesn’t make very much sense to me as a general rule of thumb. When doing a push-up it totally makes sense, you need to engage your core. But when walking, sitting, or standing, contracting your core like that pulls your back and chest forward instead of allowing your shoulders to relax back and your chest and stomach to be open allowing for a more open, fluid airflow in your body. Even when you demonstrate in this video, you look less robust and healthy when you move to step two. You look strong and stable while on step 1. So are these rules for general posture or push-up posture?
Hii.. i had a dislocation around 3 months back..Are these exercises effective for me?
Pushups destroy my shoulder (which i injured a decade ago) but for some reason incline bench doesn’t. I have no clue why, but it’s something that I’ve figured out over the past several years.
Wtf this guy is wrong. Pushups develop your frontdelts which make your shoulders forward and worse. You need to work rear delts