Shoulder Pain and Popping (SHORT & LONG TERM FIX!)
Summary
TLDRIn this Athlean-X video, Jeff Cavaliere addresses the common issue of shoulder pain during overhead movements, focusing on the importance of the rotator cuff muscles. He explains how these muscles, particularly the supraspinatus, infraspinatus, and teres minor, are crucial for keeping the humerus head centered in the shoulder socket, preventing impingement and potential tears. Jeff demonstrates a simple wall exercise to activate and strengthen the rotator cuff, aiming to alleviate shoulder issues and promote safe, effective training.
Takeaways
- 🤔 If you experience popping, clicking, or snapping in your shoulder when raising your arm, it's important to understand the underlying cause.
- 👨⚕️ As a physical therapist, Jeff Cavaliere emphasizes the importance of diagnosing the issue before suggesting exercises for immediate relief and long-term solutions.
- 💪 The shoulder blade plays a crucial role in shoulder movement, and its upward rotation is necessary for full arm elevation.
- 🔍 The rotator cuff muscles, particularly the supraspinatus, infraspinatus, and teres minor, are often overlooked but are essential for shoulder health.
- 🏋️♂️ These muscles help to keep the head of the humerus centered in the socket, preventing it from migrating upward and causing pain or injury.
- 🛑 If the humerus head migrates upward, it can lead to impingement, tendon pinching, and potentially a rotator cuff tear, which is a common shoulder issue.
- 🧱 To strengthen the rotator cuff, Jeff suggests a wall exercise that involves positioning your arms and elbows against a wall and attempting to raise them overhead.
- 📈 This exercise can help reposition the rotator cuff muscles, allowing for better shoulder movement and potentially reducing or eliminating shoulder noises.
- 🏥 Long-term training of the rotator cuff muscles is key to preventing shoulder injuries and maintaining healthy shoulder function.
- 💪 Jeff's Athlean-X training system is designed to not only help with muscle growth and strength but also to ensure safety and prevent injuries.
Q & A
What is the main issue discussed in the video?
-The main issue discussed in the video is the shoulder pain, specifically popping, clicking, crunching, or snapping sensations experienced when raising the arm overhead.
What is the role of the shoulder blade in raising the arm overhead?
-The shoulder blade helps in raising the arm overhead by providing upward rotation, which is necessary to complete the motion fully.
What is the function of the rotator cuff muscles in the shoulder?
-The rotator cuff muscles, including the supraspinatus, infraspinatus, and teres minor, help to stabilize the upper arm by keeping the head of the humerus centered in the socket, preventing it from migrating upward and pinching the joint structures.
Why is it important to keep the head of the humerus centered in the shoulder joint?
-Keeping the head of the humerus centered in the joint is important to prevent it from banging into the roof of the joint and pinching the tendons, which can lead to a rotator cuff tear over time.
What exercise is recommended in the video to help with shoulder issues?
-The video recommends an exercise where you position your arms against a wall, focusing on keeping your fingers and elbows against the wall as you raise your arms overhead to help activate and strengthen the rotator cuff muscles.
How many repetitions of the wall exercise are suggested in the video?
-The video suggests doing the wall exercise for about five or six repetitions.
What is the expected outcome after performing the wall exercise?
-After performing the wall exercise, one might experience reduced or eliminated shoulder cracking, popping, or snapping sensations, as the rotator cuff muscles have been temporarily repositioned or activated to allow for better arm movement.
Why is it crucial to prevent shoulder problems as discussed in the video?
-Preventing shoulder problems is crucial because once a shoulder issue develops, it can be difficult to recover from, especially considering the many strength movements that require shoulder activation and involvement.
What is the Athlean-X Training System mentioned in the video?
-The Athlean-X Training System is a program designed to help individuals get bigger, stronger, and better-looking while also focusing on safety and injury prevention, as emphasized by Jeff Cavaliere, who is a physical therapist.
How can viewers get more information about the Athlean-X Training System?
-Viewers can head to athleanx.com to get more information about the Athlean-X Training System.
What is the purpose of the Athlean-X Training System according to Jeff Cavaliere?
-The purpose of the Athlean-X Training System is not only to help individuals get bigger, stronger, and faster but also to keep them safe in the long run, as stated by Jeff Cavaliere, who prioritizes safety alongside performance gains.
Outlines
💪 Understanding and Treating Shoulder Issues
Jeff Cavaliere from Athlean-X introduces the video by addressing a common shoulder problem experienced by many, particularly when raising the arm over the head. He explains his role as a physical therapist in diagnosing and providing immediate and long-term solutions. The video focuses on the importance of the shoulder blade's upward rotation and the often overlooked rotator cuff muscles, which are crucial for the arm's movement over the head. Jeff identifies the supraspinatus, infraspinatus, and teres minor muscles as key players in preventing the humerus head from migrating upwards, which can lead to impingement and rotator cuff tears. He suggests a wall exercise to activate and strengthen these muscles, which can help in repositioning the humerus head and alleviating shoulder pain. The exercise involves placing the arms against a wall and attempting to raise them over the head while maintaining contact with the wall, which helps in externally rotating the arm and creating more joint space. Jeff emphasizes the importance of long-term training and prevention to avoid severe shoulder injuries that can hinder strength training and overall fitness progress.
👍 Engaging with the Athlean-X Community
In the second paragraph, Jeff invites viewers to engage with the content by leaving comments and giving a thumbs up if they found the video helpful. He expresses his willingness to further elaborate on any topic the audience is interested in, using visual aids like a skeleton model if necessary. Jeff assures viewers that he will continue to provide valuable content, and he looks forward to their feedback and suggestions for future videos. The paragraph serves as a call to action for viewers to participate in the Athlean-X community and contribute to the discussion around fitness and health.
Mindmap
Keywords
💡Rotator Cuff
💡Shoulder Impingement
💡Supraspinatus
💡Infraspinatus
💡Teres Minor
💡Humerus
💡External Rotation
💡Shoulder Blade
💡Athlean-X
💡Physical Therapist
Highlights
Jeff Cavaliere from Athlean-X explains common shoulder issues and how to address them.
Physical therapists can help identify and treat shoulder problems like popping or clicking.
Proper shoulder blade movement is crucial for raising your arm overhead.
The rotator cuff muscles are often overlooked but are essential for shoulder health.
The supraspinatus, infraspinatus, and teres minor muscles help stabilize the shoulder joint.
These muscles prevent the head of the humerus from migrating upwards and causing pain.
A rotator cuff tear can occur if the tendons are constantly pinched and worn down.
Exercises are needed to keep the rotator cuff muscles strong and prevent shoulder issues.
A wall exercise is demonstrated to help activate and strengthen the rotator cuff.
The exercise involves positioning your arms against a wall to externally rotate them.
Progressive reps of the wall exercise can lead to improved shoulder mobility.
Temporary repositioning of the rotator cuff can alleviate shoulder cracking or popping.
Long-term training of the rotator cuff muscles can prevent shoulder injuries.
Prevention is key to avoiding difficult shoulder recoveries, especially for strength athletes.
Athlean-X offers training programs that focus on both strength and safety.
Jeff Cavaliere emphasizes the importance of safe training to prevent long-term shoulder damage.
The Athlean-X training system is designed to help users get stronger while staying safe.
Viewers are encouraged to comment and upvote if they find the video helpful.
Jeff Cavaliere invites viewers to request more explanations on specific topics.
Transcripts
what's up guys jeff cavaliere
athleanx.com if you are one of the many
that gets popping clicking crunching
snapping whatever the feeling that you
describe as you raise your arm up over
your head you're going to want to watch
this video first of all you got to
figure out what the hell is going on and
that's what my job is as a physical
therapist is to try to help you do but
secondly I got to try to give you
something that can help you actually
immediately and will also give you
optimum for a long term cure okay so
what we have to do first of all is
understand what it is and we know that
when you raise your arm up over your
head a couple things need to happen one
will cover in another video and that is
you do need to have your shoulder blade
help you so you can't just get up there
by raising your arm up on its own you
need motion upward rotation here of the
shoulder blade to allow you to complete
that motion all the way up over your
head okay that's one will cover it
another time but the second thing is you
need help from these really overlooked
no one cares about muscles here and the
back of our shoulder is called the
rotator cuff and these in particular
they're going to they kind of position
themselves around here supraspinatus
infraspinatus teres minor they they
position themselves and they wrap around
they grab on this way around here onto
your arm so you can see that if they
were to contract they're going to do
this they're going to pull this way
right so going to grab it here and pull
it this way they're going to actually
rotate it back like that the upper arm
is going to rotate back here into the
socket what that does is it plays a
critical role when you're trying to
raise your arm up overhead for any sort
of overhead press or pressing movement
tricep work because it's going to keep
the head of the humerus centered into
the ball and socket if the head of
humerus starts to migrate up as you go
and raise your arm up it starts to bang
into the roof here of this joint and
pinches the structures that are in here
pinches the tendons can actually really
start to eventually tear your
supraspinatus tendon that's when people
talk about a rotator cuff tear because
it's just getting pinched all the time
it's like a fraying rope that gets worn
down so much that it finally just gives
out so what you want to do is you don't
want that upward migration you want
be able to keep it centered and what
these do is they actually keep it
centered in the joint and actually
externally rotate it to allow for more
space in the joint as you raise your arm
up over your head so how do we work this
and how do we figure out that's what's
going on for you again it's a very
common problem lots of other things can
be causing shoulder problems but this is
one of the most common because we as
lifters tend to never really pay
attention to these and these are the
only muscles that will help you to
counteract this so you have to work them
there's no way around it so what you can
do is you head to the wall like I'm
going to show you here you position
yourself where your arms are in your
elbows are against the back of the wall
okay so you back up and the two key
points you want to focus on are right
here you want to focus on this point of
your finger okay and keeping that
against the wall and you want to focus
on your elbow but really the back side
and being able to keep that against the
wall when you get to the very top you'll
see that once you get to the level of
your shoulders then as you raise up the
elbows will come off the wall but try to
almost bring them together to further
externally rotate the arm and almost
bring your hands those two points I
talked about together you might notice
that the first time up
you get ever so far but then the elbows
will come off or the fingers will come
off you can't get them both up but then
the next time you try meaning the next
rep you see a little bit better
improvement and then the next rep you
still have a better improvement do that
for about five or six reps then take a
step away from the wall and then try to
raise your arms up over your head if you
were someone that was already
experiencing cracking popping snapping
grinding crunching whatever the hell you
want to describe it as you may not feel
all that much anymore in fact you might
feel none and the optimism behind that
is that you've sort of temporarily
repositioned or activated the rotator
cuff to allow you to reposition that
head of the humerus where it should be
and therefore clear more room and give
you a better chance of raising your arm
over your head without any kind of
pinching so we know that if you actually
train them long term and incorporate
some of that into your training at the
right times you could fix this and you
could overcome that long before it led
to a frame to the point of a tear in
your shoulder and that is going to be
key
you can't allow your shoulder to get so
worn down
with your training because ultimately
once you do have a shoulder problem it's
very tough to recover from especially
when you figure you consider all the
strength movements that require shoulder
activation and involvement right so you
want to make sure that prevention here
is the key if you're looking for a
program that will help you to prevent
that while at the same time obviously
helping you get bigger get stronger look
better right we know that that's the
goal behind a lot of people's efforts in
the gym but to do it in a safe way then
head to athleanx.com guys and get our
athleanx training system as a physical
therapist it was my priority to make
sure I didn't just help you to get
bigger and stronger and faster but also
keep yourself safe in the long run if
you found this video helpful make sure
you leave your comments and thumbs up
below and let me know whatever else you
want to see again I'm happy to break out
the skeleton Raven here to break down
whatever it is that you want me to
explain even further all right guys
we'll be back here again soon
you
5.0 / 5 (0 votes)