Table of Contents:
Shoulder Stretches for Your Delts (ALL 3 HEADS!)
Video taken from the channel: ATHLEAN-X™
How to Stretch the Anterior Deltoid
Video taken from the channel: LIVESTRONG.COM
How to Do the Anterior Shoulder Stretch
Video taken from the channel: LIVESTRONG.COM
Shoulder Stretches for Pain Relief and Flexibility | Deltoids and Rotator Cuffs
Video taken from the channel: bcntrainingENG
Frozen Shoulder Anterior Shoulder Stretch
Video taken from the channel: NHS Ayrshire & Arran
Shoulder Stretch to Fix Your Shoulders (GET DEEP!)
Video taken from the channel: ATHLEAN-X™
3 Gentle Stretches to Reduce Shoulder Pain
Video taken from the channel: Sharp HealthCare
How to do a posterior deltoid stretch Relax your shoulders. Reach one arm across your body, using your other arm or wrist to hold it gently by your upper arm. Slowly begin to pull your arm toward your chest, as far as possible, allowing the stretch to.
Pull your right wrist gently toward the left hip. To deepen the stretch, lower your left ear toward your left shoulder. Step 5 Hold the stretch for 20 seconds, then repeat on the opposite side.Lift your arms so they are parallel to the floor and then rotate them in large circles in the forward direction for Shrug your shoulders as high as you can, trying to touch your ears, and then let them drop and fully relax.
At the top.Stretching the back of the shoulder can be effective in rotator cuff injuries and also when the muscles of the upper back and neck are tight. Stand upright and cross one arm across your body.
Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder. Hold for between 10 and 30 seconds.Cow-Face Arms is a yoga stretch that helps to lengthen the serratus anterior and stretches the shoulders. To start, sit or stand in a comfortable position. Place a strap or a belt over your right.
The cross-body shoulder stretch helps extend the back of the shoulder. To do this stretch: Stand with the feet hip-width apart. Stretch the right arm out straight.Bend your right ear to your right shoulder.
Place right hand over left temple and add a little extra pressure by gently pulling your head to the right.Straighten your arms in front of you and stretch them over your head without arching your back. Hold this position while breathing deeply for 20 to 25 seconds. Switch foot positions and repeat for 20 to 25 additional seconds. Perform the fascia stretch.
Limber up your shoulders with exercises and stretches for your workout routine in this fitness video. Take action: use a pole, punching bag or handle, lean away from your arm as you stretch, fully straightening arm as the stretch increases and hold 15 to 30 seconds.#4: Office Stretch Sit or stand straight. Hold the back of your head with your hands with your fingers interlaced.
Pull your shoulder blades together to create tension in your upper back and shoulders.Anterior Shoulder Rotation Stretch With Towel or Walking Pole This stretch targets the supraspinatus muscle, which is part of the rotator cuff. Place a towel or walking pole.Place 1 hand on your shoulder and 1 hand above your ear to gently guide the movement. Lower your chin toward your chest.
You’ll feel a stretch along the.Grab one arm above your elbow with your opposite hand, and pull it across your body toward your chest until you feel a stretch in your shoulder. Make sure to.Stand with feet shoulder width apart, chest up and head back over your shoulders.
Raise the right arm over head and grab your right elbow with the left hand. Pull your right elbow over to the left gently and bend your trunk to the left until a comfortable stretch is felt. Hold this for 30 60 seconds.Learn how to perform an anterior shoulder stretch exercise with this video tutorial. Whether you’re looking to warm up, wind down or just increase your flexibility, a good stretch routine can go a long way.
However, with stretching, as with any exercise, a basic mastery of proper technique is essential for both maximizing effectiveness and avoiding accidental injury.
List of related literature:
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from Manual Physical Therapy of the Spine E-Book | |
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from Orthopaedics for the Physical Therapist Assistant | |
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from Science of Flexibility | |
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from Chinese Medical Qigong | |
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from Movement for Actors | |
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from Ashtanga Yoga The Intermediate Series: Mythology, Anatomy, and Practice | |
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from Cricket For Dummies | |
| |
from Smarter Workouts: The Science of Exercise Made Simple | |
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from Exercise Therapy in the Management of Musculoskeletal Disorders | |
| |
from Transcend: Nine Steps to Living Well Forever |
187 comments
Brilliant I will try these exercises rather than take a Cortizone injection
Everytime I do a pushup I feel pain in my front delt on my right arm well dis help
This guy has such a constricted body and he wants to tell us about stretching? His arms and shoulders are so tight, he can’t even move them properly. Obviously he has neglected all stretching otherwise he could move his arms better. It is needless to say that when I do his “stretches” I am not even close to any kind of stretch. Guys you are way better off if you go watch an Ashtanga Yoga Class.
thank you for these 3 simple excises, much appreciated, subbed
I’ve had this nagging soreness for weeks. Just tried this and I’m already feeling better. Thank you Jeff!
Just do muscle building with weights. Build muscles in your shoulders and take glucosamine and cod liver capsules. And incorporate creatine to keep joints covered with water retention. This will combat your pains.
Man,that relieved a lot of fatigue….shoulder popping video was not of much help to me……thanks ATHLEANX
Sir I have a shoulder pain from 10 days cant sleep actually one ago I fell down from bike then stress on shoulder
Dr advice therapy
I know this is late but THANK YOU! Been trying to hit that rear delt. Feels great!
…
Doing shoulder mobility before you work out can prevent a lot of injuries later. Poor form creates some problems on your shoulders, which are rotator cuff tendonitis, bicep tendonitis, and bursitis. In order to gain results, you should remove risks on your body.
Since you sit and stand a lot, your shoulders are internally rotated and scapula is anteriorly rotated. It creates poor performance whatever you do. It means the better posture you have, the more performance you have. So, you should fix your posture on a regular basis.
If you shrug and press, you can hurt rotator cuff tendonitis and have bursitis. You can correct it by putting your scapula together. Packing your scapula helps you to stabilize your body. If you shrug your shoulders and perform movements, some things have to move more to stabilize your body. This slows down your progress and injuries occur.
So, If you hear pinching and popping, you should do some work. Maybe, you can change your bench press form or add more mobility training before you do shoulder movements.
To heal shoulder pain, taking a break should be done to heal inflammation. And, doing mobility training should be helpful to make your posture better. If you have a coach and feel pain consistently. this is the time that you should find out new alternatives.
Marc, Thank you very much for this video. I have been putting up with shoulder pain for months and it was getting worse and seriously impacting my lifestyle. I have been a Coach driver, mostly manual for 20 years. The linkages have not been well serviced in the main and hence the gear changes can be stiff.
I have only been doing the exercises you show in this video for a couple of days and already I am seeing a marked difference in pain reduction, and scope of arm movement.
I am so grateful for your video and frankly I can’t believe the improvement
Rereading this it sounds to me like a paid commercial. I can assure your subscribers it is not, even I can’t believe the improvement in just a couple of days.
Best wishes and thanks again from Brisbane Queensland Australia.
I’m a golfer with pain in my shoulder..my left shoulder hurts on the back swing and pretty much for any reason in that direction..Its hurts during workouts…but doing this exercise I was able to go the full 75%to the ground..will this still help my problem or is it something else?
Bro iam Cricket player mainly leg spinner.I have seen all your videos. Can you please prepare a separate video for cricket bowlers mostly on shoulder and neck, traps being cramped
Keep the Markers Jeff, it’s nice to get a visual to fully understand these techniques.
There is no constant pain, but when I want to lift my arm from the front upwards, I feel a slight pain and scarring.
i feel pain in my shoulder with 1st exersize…hope the exersize will help, shoulder is SOo complex. some times i feel NO pain and with other exersizes it hurts like hell…special when lifting arm above shoulder hight i get into trubble…( i have been operated and it was pretty good after that, but recently after i fall from bike its worse a bit again)
I moved into my appartment today and I had to care a few moving boxes filled to the brim with books (hella heavy) and now I feel like I may have overexerted my left arm a bit, literally the slightest movement hurts, kind of like a nagging pain. I know it’ll probably be over tomorrow, so me posting this comment probably won’t really get the answers I need in time, but I just wanted to complain a little and maybe receive some tips for the next I have this problem!
My father has a shoulder pain like he cant lift up his arms and shoulders and he said he feels like its a nerve that just got stucked. What am i gonna do im kinda scared.
If the anterior deltoid flexes and adducts the arm, then the stretch should be extension and abduction. The video shows the arm in external rotation, which moves the anterior delt out of the way and sets up the pectoralis for the stretch.
People would have liked you guys going straight to the point because nobody searched for this for future pain.
When should these stretches be done? After workout? During workout? Before workout?
I was given 2 of these exercises by my physio but may I ask what happens if both shoulders are doing the same things and you don’t have a good shoulder:( thanks
Love the muscle markers and the explanation. Best I’ve heard.
Just look for Unflexal page. There is all you need about workouts:)
Thank you Jeff I recently had a bad shoulder from going to heavy on the Olympic barbell shoulder press, this really relieved my pain and I’m gonna keep up with these stretches!
Strengthening the cuff helps a lot too. There’s a good program in Treat Your Own Rotator Cuff at Amazon if needed.
Very very very very goood material!:) Im waiting for wrist stretches:)
Not bad advice overall but don’t you feel that these are extremely low level and generic in nature?
Note to self: don’t do the first one if uncle is in the room
Absolutely helpful! Did the exercise once and my shoulder already relaxed. Will definitely do it over the next couple weeks. Thanks a lot!
Supraspinatus trech hurted at the back of my shoulder while streching almost had to let it loose. (Stop it).
My shoulder injury is complicated, the most of the time i feel it at the front of the shoulder, but somethimes at the back of the shoulder
I have shoulder pains because I blocked someone in basketball and sucked up my shoulder
I still say the best ones are in Bulletproof Your Shoulder at amazon.
Only problem with the front is that I can reach my neck and i still feel not stretch or resistant.
first minute and 35 seconds is Jeff showing us how buff he is
Jeff, thank you very much. I was locked out in pandemic and was suffering from shoulder impingement, I tried this and it works instantly for me. I really appreciate your video.
What if every part of ur body hurts including both shoulders
My shoulder start hurting after doing 3 hours of pushing carts
How to streach intensely the spastic biceps actually recovering from paralysis & bicep is extreamly spastic. Need a targetted intense streach to loosen up
I really hate my body cos after i stop work out for 1 yr my body is unbalanced someone can help me tnx
Man these stretching vid series are a gift that keep on giving..
Thanks for the informative video and I can’t wait to try these exercises!….. but I think I’m gonna do exercise #1 at home
Thank you for the nice idea. Guys Let’s be friend and help each other grow…
People can use a walking stick to do that last exercise too, if that helps.
Omfg, you just saved my god damn life man. My shoulder has been killing me. Thank you so much!!!
Thanks. I did the ‘hold rope/bar behind back’ or simply back, downwards however without anything to hold great stretch for the front shoulder. Thanks for the inspiration.
You don’t know how much pain relief I just got from this. Thank you
Thanks Dr. Your lessons are So Helpful and Worked Good. You should have More Patients to Service from Now.
Thanks! This was exactly what I was looking for for my middle and rear delts.
at the one min. till the 1.30 mark in the video letting my shoulder hang, float back and forth, Helps me a lot. Weird. I tried a lot of different stretching moves and this is the one that helps me with my problem. I would never have guessed it without trying it. But My rotator cup feels so much better. The first time afterwards it felt bruised, then afterwards it just got better. Thanks a lot. I give you a 5 star.
Thx soo much it helped me a lot 2nd exercise i couldnt lift up my arm
My bench press injury gang, where you at?!
Nice tutorial for stretching all three major muscles of the deltoids. The illustrations in marker help out as well. Thanks, I needed that!
Marc Albino from CV? Cool man! Way to go. Thanks for the helpful tips!
I ‘ll try… the therapy is expensive
Third one looks good plus pain Relief Balm from dollar store
God helps…thanks for the video I like it
Just hold a 3 lb weight in the same position and you don’t need to press down.
Thanks, these videos really make a difference. I’ve sore shoulders and a numb arm. The various stretches are offering some relief from the restrictions I’ve been enduring now for a good year.
I couldn’t pin my shoulder blade like you showed, I couldn’t perform the test or the stretch.
Money!!!!! My shoulder was killing I did that once right away feels better
Hi Jeff, no problem with that, rather the outside shoulder, middle deltoid. Any ideas?
No Qb’s here my shoulder hurts from throwing so qb gang where u at
Jeff…sometimes while doing shoulder exercise i feel joints problem of my shoulder and I feel pain how to fix it?
Bro this video literally changed my life I’m sitting in my Sierra with a bad shoulder stretching my back delt away and it feels bien
Video and instructions well done. I was able to keep moving my shoulder without pain until the RA flare subsided. Thank you so much.
My shoulder enjured in gym.workout this exercise help Me Relief pain????
Agar ye hindi bol pata to AAJ ke date me india kaa bada guru ban jata
This is my first time I experience shoulder pain I try table slides and it help’s thank you
Jeff, you are the only person on YouTube that I actually follow. It’s like you have a video for every time I have an issue lol. I recently found out that a have a tear on my shoulder. I can not rotate or do any pressing movements. Can you make a video on what to do to recover or workout around this injury. I been using cables but I’m not sure if that’s a good idea.
Does this stretch make bad posture worse? (Forward shoulders)
I cant squat cause of this cant bring my arms to grab the bar behind
I’ve only had one injury related to working out/weight lifting and it’s been persistent for years. I was doing chin ups over 20 years ago and felt some discomfort suddenly but not sharply in my right elbow, outer forearm. It bothers me when doing curls or even squeezing my fist/pulling (things like starting the lawn mower). I stretch it, warm up extensively and apply topical rubs to the area but it just won’t go away. I’d love to learn what the problem is but I’ve never been able to find out!
Jeff you are helping me get my shoulder back without surgery and I couldn’t be more grateful! So many great shoulder vids and tips with things no one else touches on, thank you so much!
I’ve had lots of pain in my rear, middle delt and never knew of any good stretches. Doing these, it’s released all the pain I had. A Another good stretch for the front delt is grab the kitchen bench behind the body, lean forwards and stick the chest out
Dude I think you just fixed my shoulder lol I’ve been trying to get rid of the pain for ages.
Every time I did chest or shoulders my right one hurt like an impingement with that nerve thingy?
Anyway hurt like fuck and I was trying everything to try get it away with no luck but after doing this particular stretch it It feels way looser and I think you may have just solved my seriously annoying problem.
Thank you.
Hello! I have a question I haven’t been able to workout because of this popping noise that has happened. So a little bit more detail. I was deadlifting one day and then I went straight to doing pull ups and then a popping noise happened throughout my body. So now I have a hole where my rear delt use to be. I haven’t worked out in 2 months but it still hasn’t grown back. I’m just wondering what I’m dealing with and I don’t have health insurance to pay to check it out.
Thank god for this rotator-stretch! I often wake op with a cranked-up neck & shoulder and this stretch fixed me right up. Very grateful.
I think I internally rotated my shoulder cuff. That’s what Jeff said
Can you please tell me or post a video showing how can I fix radial tunnel syndrome please? Would appreciate it so much.
….
It is common to have shoulder pain when you press especially bench press. You can have bursitis or rotator cuff tendon tear If your form is not correct or your posture is bad. To make your posture better, mobility work should be beneficial.
Bursa is located between rotator cuff tendon and acromion. If you shrug and press a lot, bursitis can happen due to overuse. And also, bicep tendonitis and rotator cuff tendon tear occur due to incorrect form and poor posture. If you shrug your shoulder, your head of humerus isn’t at the center of your shoulder joints. So, you hear cracking and pinching sound.
Shoulder pain happens even If you are an elite athlete. Because It has a lot of freedom. In order to prevent injuries, doing mobility work should be essential. There are a lot of shoulder mobility movements. You should find out what works for you and apply to your program.
Some people have difficulty to bench. Many youtubers make complicated explanations. However, just taking a deep breath helps you to put your scapula down so that you can easily bench.
If you don’t know what is your problem on your shoulder joints. Hiring an licensed physical therapist must be done to save your time and money rather than hiring a body builder. It is hard to sue a false trainer later.
Yoooo i really like this i have been shoulder pressing since COVID19 phase 2 open fitness edge and i been feeling pain and hardly stretch thank god for you and yah videos… Thanks
I didn’t expect to laugh so much at this video. It all started at 1:15
This is really very effective & easy exercise to get relief from shoulder pain.
Omg, this is the first time I’ve ever seen Jeff tell us to internally rotate the shoulder-AS FAR AS YOU CAN! Who are you, you monster, and what have you done with our beloved Jeff Cavaliere?!
I can’t even cross the mid-line if im sitting and reaching across without internally rotating.
Oh gosh…. that’s what been bothering me for 6 months already and it hurst as hell when i try to test it…
What if, during the sleeper stetch, the shoulderblade protracts again when you start pushing down on the forearm? I can keep that posture for only a very few inches before it comes loose again.
About 8 years ago a physical therapist showed me this stretch to help treat my bi-lateral shoulder impingement. Took me a long time but I was eventually able to touch the floor with both forearms.
If you have shoulder issues, do this stretch. Thx for the video
Thank you so much. Do you have any exercises for frozen shoulder? Or stretches for it?
I am not quite sure how to execute the Supraspinatus stretch you are showing. I am trying to follow what you show, but I am not feeling anything that I thought I would hope to feel. Am I doing something wrong?
Can you please explain what happens when we crack our neck/spine and why there’s pain along with burning? Thank you..
Me: Torn rotator cuff
Jeff: try this
Me: rotates arm inward HOLY FUUUUUUUUU@#!!!!!!!!! nope
Thank you sir it really helped me to come out of this outreach
I need to stretch my anterior delt so that they would stop being overactive when I bench press in the midrange despite my efforts to bring it back
The very image of you pulling your arm down makes me wince!!
I fell from my board and i let my shoulder take my fall and yeah this happened
That front delt one killed me man, painting for a living takes a toll on those bad boys
so I know a lot about workouts. just by using Unflexal guide:)
should i apply these stretches while i have rotator cuff injury? actually inflammation
I’m not a big gym kinda person, but this guy always has the most solid information! Very thorough and clear. My attention span is being strengthened just by watching his videos lol, but it still takes me 2 or 3 views to digest it all. Thanks for the good work!
Can someone explain to me… Shouldn’t we be doing the opposite? He is rotating the shoulder inward which surely encourages a rounded/hunched shoulder!
I hurt my shoulders doing pull ups, has anyone experienced this before? If so, what did you do to reduce the pain or cure it completely? Thanks in advance!
Stretch at 3:46
Summary: If you get shoulder pain or discomfort, you may be dealing with a tight posterior capsule. Posterior capsules tighten and lead to rounded shoulder posture over time. When this happens, muscles and tendons can get pinched.
To test if posterior capsule is tight: 1:55
If you cant get the outside of elbow across midline of body, do sleeper stretch
If you can get to midline, lats might be tight.
I just injured my shoulder by reaching for a bottle I don’t even know I injured myself
Saved me again.
I’ve had rear delt and tricep discomfort for weeks.
One stretch from jeff and I’m fixed.
He always has the answers I’ve never seen anyone else address this
My doctor said to this
-Your shoulder joint anathomy is narrow
What can I do for without impingement Im amateur athlete and I leaving whit this since 2013 I learned this last week
I’m sheltering due to coronavirus as I have severe COPD but I’m in agony with Calcific tendinitis in my right shoulder, doctor recommended but I refuse to go to A & E during the covid 19 peak so will give a try alongside pain meds, thank you!
Thank you! The pain I’ve been having on my rear delt area for the last couple weeks went from an 8 to a 2 instantly after doing this stretch 3 times for 30 seconds each. Thank you! Your videos pop up right when I need them!
4:15 you need a wide-angle or full-frame camera. I can’t really don’t get what you’re doing in this part.
Great and interesting video, and a really exciting new stretch technique that I don’t think I’ve tried before. I’ve got one question though; usually you tell that the internal rotation of the shoulder is a bad thing (like in upright rows, that you’ve many times condemned to the Iron Graveyard) but here the internal rotation of the shoulder seems to be the central idea. How come, and how and why does it work differently in stretching vs. weight training? Love your videos.
When I work out my shoulders my front and mid deltoid get very inflamed and have a sharp pain. Even when it’s with no weight. If I use my shoulder repeatedly it hurts and lasts for minutes sometimes up to 30 minutes. Any reason for why it’s like this and what can I do to help it? Any help is appreciated
Yo so I through a football and I hurt the middle muscle on my shoulder but I just watched the video and did the behind the back stretch and poked my chest my shoulder feels amazing now
I fall more and more in love with jeff with every stretch/pain fix video i watch.
Sir please help me i got an injury even MRI SCAN TAKEN ORTHO DOCTOR TOLD ME THAT LEFT SHOULDER NERVE AND MY BONE IS RUBBING TOGETHER. BECUZ OF THIS I FELT OF SOMETHING POPPING AND HOLD ENERGY ON MY HAND BUT I DONT HAVE EVEN NORMAL RANGE PAIN. PLS HELP ME BROTHER MY GYM CAREER IS GONE BOOM…
You know those videos where people go to chiro and have their lives changed after years of discomfort. That’s me rn. man you are amazing. Pls don’t stop making videos like this, u actually saved me.
Ive been stretching for years and always been tight in the shoulders. Especially after a workout. I hust worked shoulders and followed this video right after. Shoulders feel great. Thanks for these tips Jeff
My shoulder was broken I have 2 screws in arm but I have pain little bit
I don’t understand though if your rotator muscles get right won’t they excessively externally rotate?
My shoulders pop right out of place pretty much every time I’m not applying resistance.
Theres nobody who compares to jeffs knowledge i would love to know where you trained jeff
Jeff thanks. I did sign up for your program about a year ago and did 3 months it was helpful but did not flow with my Note 9 Android device
Do you have facebook or instragram big bro? I want to be your friend
Rest of all.. THANK YOU i TRULY APPRECATE IT YOUTUBE IT HELP ALOT.. Sorry yelling but pride thanks. it stop pain but
long deltoid still struggle
Athlean x you are such a fucking liar the rear deltoid aka posterior deltoid you idiot and the front deltoid aka the anterior deltoid didn’t work the only one that worked was the middle deltoid aka the lateral deltoid you fucking liar
Is this stretch good for subacromial bursitis? And pain at very front of my shoulder?
I can do the test with relative ease, but my left shoulder pops every time I rotate the arm facing towards body.
After watching the video I raised my hand like at school and I heard a loud ass pop then I started moving my arm and my shoulder didn’t hurt I’m confused as hell
Dear jeff may i suggest you put text on your videos especially when you are discussing muscle parts for people like me who want to learn more about terminologies. Im an avid fan and i hope you read my comment. Thank you
When I do the exercises at 3:38 I hear my shoulder making popping sounds. I am a little flexible in my sholders, but do not exercise them much. Do you have any advice?
hey jeff just wanted to drop a quick thanks and appreciation,ive been dealing with shoulder and knee pains and i stopped training do to that,and got depressed as hell,anxiety trhough the roof and i got to the point i didnt want to go outside. ive went to a number of doctors and trainers and all of them just said u have to stop training.ive been watching ur videos now for some time and finally figured out what was wrong with my body thanks to you man!! i cant find words enough to thank you and tell you how awesome i think you are. its hard to find true help on the internet but u managed it jeff!
P.S UR A FKN BEAST! =D
Thank you, been doing this for my shoulder pain for a while now, i also have the TRX ropes but i’m afraid it would only increase inflammation. Maybe you could make basic stretch routine for whole body?
Would it be possible to do a video about how this internal rotation differs from all the other internal rotation we should avoid? Maybe Im not getting it but this stretch seems to go against many other of the recommendations about never internaly rotating the arm when the elbow is elevated. Thanks in advance
As always xcellent video!
Do you plan on making one about wrist?
Thanks for your quality channel
I can’t understand why this channel has so little subsribers… it’s like the best on this subject!
0:30 I may be wrong, but if the posterior capsule is tight, should that not pull the shoulders back rather that forward?
My body and arm are big and that External Rotators stretch I can’t even beat it.. my left hand cant reach it to right elbow. any advise adjust it or tool? I am sorry my grammar is bad.
Thanks a lot for the video. I had a shoulder pain because I did some back levers during the weekend but after this workout I almost don’t feel the pain.
God bless this man. Been following him for years but always stumble upon his older vids when I need them most and consolidate that wisdom into my daily routines.
Faqing hell im 13 and I’ve done 180 push-ups and I think I tore my shoulders is that healthy???
Am I the only one who doesn’t feel the middle delt stretch at all??
You will never look at jeff the same after what he did. Its kinda sad actually.
Am I the only one really struggling to relax my arm for the first one? Like I’ll do the movement and my arm barely moves so I’m convinced I’m unable to relax them.
What the actual eff!? I was just looking through these videos to see about my shoulder not being able to raise higher on one arm above my body, and I tried the middle delt stretch and INSTANTLY cured my left shoulder. I can now lift it as high as my right one. So glad I rewatched this. This has been hindering my rounded shoulder exercises for days now!
Thank you so much for this. I work a very physical job and my left delt was hurting so much. This immediately and easily relieved my pain.
I took excellent workouts guide from Unflexal. Just google Unflexal
I can’t do the table slides and it’s the one I need it hurts to grab with my right hand just because my middle finger
I always do what Jeff says, so now i stretch 18 hours a day.
Omfg that is way better than what I was doing! Thank you Jeff
NOOO! INTERNAL ROTATION OF SHOULDER IS BAD!! MORE FACE PULLS!!
Isn’t it better not to stretch the rear delt? I thought it is supposed to bring your shoulders back.
This was incredible! My right front delt pretty much has had a knot for 10 years. I broke my clavicle in several parts in a skiing accident when I was 9 and being a 9 year old I didn’t let it heal and kept sledding really big hills and doing all kinds of sheanigans. The bone set in wrong position in several places, especially the head where the front delt attaches and moved my shoulder forward in a more drastic angle. It causes all kinds of funky pain and tightens up the delt, pushing my shoulder even more forward causing bad posture. This stretch also really nicely highlighted my unknown mobility issue on the right side. I can bring up my left hand up my back to the point where my fingertips touch my T1 vertebrae but can barely get half way my shoulderblades on the right side. Thanks so much man, now I can properly work on this long-time injury and better my posture!
One way I found is to press the middle delt against the corner of a wall and rub the knots out
you couldn’t imagine what you have done for me with these stretches. thank you so, freaking much. I have been having shoulder pain for 5-6 YEARS from a decade of workout. ive seen 3 physiologists, god i dunno how many pain killers. But these shoulder stretches gave me that POP i needed to relief my pain. i wanna KISS U (no homo). THANKS!!
i didn’t know hot to get the shoulder caps, and it was driving me crazy! Thanks for teaching me how to stretch, my new position at work is killing my deltoids.
I forget too often to stretch them so I have to think about it!
Jeff: You can see my front felt here, I can grab it…
Me: Looking for my front delt like:-/
This channel has helped me in so many ways, I’m just so thankful to Jeff Cavalier, AthleanX.com.
Jeff should make a series of “best stretches for each body part”. Can be divided into 2 videos, one for upper body, 1 for lower body.
Dude, I must be messing up with stetching the rear delt. Also I don’t feel it in my right rear delt as I do in my left rear delt. Should i be worried? Also should I feel the stretch in my traps?
I have been looking to stretch a certain area (internal rotators?!) The pendulum exercise and the one with the stick at 6:30 are great for it. These stretch a lot better then the other exercises I’ve found. However, I have found the following very simple yet effective:
For right shoulder: sit in front of table, table at elbow height, chest a few inches from it. Put right elbow on the table edge, with the thumb touching the chest at the tables height, hand is touching both table and chest. Use other hand to keep wrist/hand on chest as you slowly rotate the right shoulder back and down. The stretching is instant and starts amost directly into the movement.
I have repetitive strain injury from my computer position and this seems to target the right place, much more then any exercise I’ve found so far.
Jeff you are a genius, thank you so much, really needed this. Scoop
Holy shit this actually works, shoulder cramps gone instantly
great job I swear I went to my pt she didn’t do a good job as like you!
Jeff, you’re a real life superhero dude. This is so helpful!
How many days after shoulder dislocate to try this exercise? After 3days or week. Thank you
Awesome advice, very helpful and spot on for my shoulder impingement which started from many jump rope crossovers which require internal rotation of shoulder. Thank you!
That is really good to know it is good to see how to do
Helped a lot thanks! Specially the front delts took a beating today (Angie)
I feel pain in my right shoulder when stretching the front delt (hands behind the back)..is it because my right delt is tighter or should I go see a doctor?
This stuff works for little guys not guys with a ton of muscle
I would advise you to first take the supplements i suggested for three to four months. Before doing any exercises. Continue to ingest the supplements when training.
Seems like Jeff is going to take a nap at the end of the video.
Can you please explain and give any advice on a frozen shoulder? Every video you release helps my training however its my gym going much loved mother struggling with this.
The use of the markers really helped me to see which muscle was being stretched
Can we contact please I have a problem in my upper shoulder. It is a muscle problem
I’ve had issues in shoulders groin for years. What I’ve learnt is where the strain pain niggles are the problem is the opposite side. I had groin strain but I put resistance on the outside hip and the strain went away. Had strain on front of shoulder I trained the back of shoulder rear delt the strain went away.
Jeff you got any videos for some rehab on teres major pain? Got some dull pain just posterior of my midaxillary line whenever I do rows or pullups (especially). Pain is not severe, but it affects my strength and does not feel healthy doing them. Got no problems pressing however.
Great stretches worked the soreness out of my front felt with that first stretch feels awesome
Said it before and I’ll say it again…. you sir are a workout god lol. Always saving me and my broken body ❤️
I wish I saw this yesterday my middle delts are really sore from shooting baskets.Atleast I know what to do to avoid it happening again
Who would have thought that poor internal rotation causes rounding of the shoulder, we’re always told by Jeff we have to much internal rotation and we need to work on external rotation, just when you think you have it figured all out Jeff then uploads a vid, I give up
i did the first test and i was able to almost cross mid-chest and during the stretch i dont feel the back area stretching at all, and my hand was almost able to touch the floor aswell…so i dont know if i did it wrong or my shoulder capsule is good?..
I usually train pull ups without any problem. I got pretty much strenght, being able to pull 100 kilograms having 60
But when it comes to 1 arm pull ups, I always have a pain in my working shoulders which lasts for a few seconds-minutes
I dont know if this video is make for this, but, if someone knows the answer to my problem and how to get rid of the pain, can you tell me?
when your a die hard osu!mania fan and you vibro’d to much so now your watching this video
Another great one is to lay on the side you want to stretch out put your arm perpendicular to the floor and pushing it down with your other hand to the floor (toward your legs not your head)
My shoulder pain is only on 1 shoulder, if a strech hurts at that shoulder and not on the other is that a sign i should keep doing that strech?
Or is pain a bad sign?
Thank you so much.. feels good.. i was in pain for a week.. till i saw you on youTube.. choice..