4 Exercises to Fix Front Shoulder Pain for GOOD
Summary
TLDRIn this informative video, Coach E from Precision Movement addresses the root causes of front shoulder pain, emphasizing the importance of addressing muscle imbalances, compensations, poor posture, and dynamic alignment. Four targeted exercises are introduced to alleviate pain: segmental thoracic spine mobilization, active self myofascial release for the anterior shoulder, lower trap activator, and the shoulder rotation robot. These exercises aim to improve posture, activate key muscles, and restore proper shoulder function, offering a comprehensive approach to resolving persistent shoulder discomfort.
Takeaways
- 🌟 Addressing the root causes of front shoulder pain is more important than the specific diagnosis.
- 🏥 If pain is severe, seek medical attention, but for nagging pain, try exercises to alleviate symptoms.
- 💡 The root causes of pain can stem from compensations, muscle imbalances, poor posture, and dynamic alignment issues.
- 🤸♂️ Four exercises are recommended to address these root causes: segmental thoracic spine mobilization, active self myof FAS release, lower trap activator, and shoulder rotation robot.
- 🧘♂️ Start with segmental thoracic spine mobilization to improve posture and reduce anterior shoulder pain.
- 🤕 Active self myof FAS release targets the pectoral muscles to address muscle imbalances and compensation.
- 💪 Lower trap activator strengthens the lower trapezius and seratus anterior, improving scapulohumeral rhythm.
- 🤖 Shoulder rotation robot enhances dynamic alignment and posture, crucial for preventing impingement and muscle overuse.
- 📅 Perform the routine daily for a week, then reduce frequency to maintain improvements.
- 📈 Consistent exercise adherence is expected to significantly reduce or eliminate front shoulder pain over time.
- 🎯 Balance and posture are fundamental components in resolving and preventing anterior shoulder pain.
Q & A
What are the root causes of front shoulder pain mentioned in the transcript?
-The root causes of front shoulder pain mentioned include compensations, muscle imbalances, poor posture, and poor dynamic alignment.
How can poor posture contribute to front shoulder pain?
-Poor posture often leads to an anteriorly tilted and protracted scapula, which can cause impingement and irritation of the biceps, rotator cuff tendon, or impingement when lifting the arm, resulting in pain over time.
What is the first exercise recommended in the video to address front shoulder pain?
-The first exercise recommended is the segmental thoracic spine mobilization, which involves extensions over a foam roller with added active components to engage the brain and create neuromuscular pathways.
What is the purpose of active self-myofascial release (ASMR) for the anterior shoulder?
-The purpose of ASMR for the anterior shoulder is to address imbalances or compensations in the pectoral muscles, which can contribute to poor posture and shoulder pain by substituting for a weak serratus anterior muscle.
How does the lower trap activator exercise help with shoulder pain?
-The lower trap activator exercise helps by strengthening the lower trapezius muscle and engaging the serratus anterior muscle, both of which are crucial for proper scapulohumeral rhythm and preventing shoulder pain.
What is the shoulder rotation robot exercise and how does it contribute to better shoulder health?
-The shoulder rotation robot is an exercise where you maintain proper posture and alignment against a wall while slowly rotating your arms up and down without moving the elbows or shoulders. It improves dynamic alignment and posture by teaching the body to control every degree of range of motion and maintain stability.
Why is it important to perform exercises on both sides, even if only one shoulder is painful?
-Performing exercises on both sides helps maintain balance in the body, ensuring that all muscles stay active and functional, which is essential for moving freely and without pain in the long term.
What is the recommended frequency for the exercise routine described in the transcript?
-The routine should be performed daily for a week, after which it can be reduced to three times a week for three weeks for continued improvement and maintenance.
What additional resource is offered for comprehensive shoulder pain relief?
-The Shoulder Pain Solution program is offered as a comprehensive resource, which includes multiple phases and routines based on the principles taught in the video, aiming to provide long-term relief from shoulder pain.
How can dynamic alignment issues contribute to front shoulder pain?
-Poor dynamic alignment, or stability and maintenance of good shoulder joint alignment during movement, can lead to impingement and muscle imbalances, causing front shoulder pain.
What are some key cues to focus on while performing the shoulder rotation robot exercise?
-Key cues include maintaining proper posture and alignment, keeping the shoulders back and shoulder blades pinched together with a posterior tilt, and slowly rotating the arms under control while focusing on muscular activation through the shoulders.
Outlines
🏋️♂️ Addressing Front Shoulder Pain: Root Causes and Exercises
This paragraph introduces the topic of front shoulder pain and emphasizes the importance of addressing its root causes, such as muscle imbalances, poor posture, and dynamic alignment, rather than focusing on specific diagnoses. The speaker, Coach E from Precision Movement, promises to provide four exercises to tackle these issues, suggesting that these exercises can provide relief and potentially eliminate the pain. The paragraph also advises viewers to perform the exercises at least once and to seek medical advice if the pain is severe.
🤸♀️ Exercises for Thoracic Spine Mobility and Posture Correction
The second paragraph delves into the first exercise, which aims to improve thoracic spine mobility and correct posture. The exercise involves extensions and rotations over a foam roller, with an emphasis on maintaining proper form and engaging the brain to create neuromuscular pathways. The speaker explains that poor posture is a common issue leading to anterior shoulder pain, as it can cause the shoulder blade to impinge on surrounding tissues when the arm is raised. The paragraph provides detailed instructions for the exercise, including variations for those with neck pain.
💆♂️ Active Self Myofascial Release for Shoulder Pain Relief
This paragraph introduces the second exercise, active self myofascial release (ASMR), targeting the pectoral minor and major muscles, which can contribute to shoulder pain when imbalanced or compensating for other muscle weaknesses. The exercise uses a massage ball and involves applying pressure while performing active movements to engage the muscles and promote relaxation. The speaker provides a step-by-step guide on how to perform the technique, emphasizing the importance of maintaining balance and working both the painful and non-painful sides.
🏋️♀️ Lower Trapezius and Serratus Anterior Activation
The third paragraph focuses on the lower trapezius and serratus anterior muscles, which are crucial for proper shoulder function and can alleviate anterior shoulder pain when activated. The exercise described is a band-assisted movement that requires maintaining good posture and alignment while pulling the band down and rolling the shoulder back. The speaker explains the importance of this exercise in restoring muscle imbalances and maintaining the rhythm of shoulder blade movement, which is essential for preventing impingement and other issues.
🤹♂️ Shoulder Rotation Robot for Dynamic Alignment and Posture
The final paragraph introduces the shoulder rotation robot exercise, which aims to improve dynamic alignment and posture. The exercise involves standing against a wall with the shoulders and shoulder blades in a specific alignment, and then rotating the arms up and down while maintaining this posture. The speaker stresses the importance of performing the exercise slowly to control every degree of movement and to detect any deviations from proper alignment. The exercise is designed to teach the body to maintain correct posture and alignment through different movements, which can significantly impact shoulder health.
📚 Summary and Additional Resources for Shoulder Pain Relief
In the concluding paragraph, the speaker summarizes the exercises and their benefits for addressing front shoulder pain. The routine includes segmental thoracic spine mobilization, active self myofascial release, lower trap activator, and the shoulder rotation robot. The speaker recommends performing this routine daily for a week and then reducing frequency to three times a week for further improvement. The paragraph ends with an invitation to subscribe to the channel for more content and a promotion of a comprehensive program called the Shoulder Pain Solution, which is based on the principles discussed in the video.
Mindmap
Keywords
💡Compensations
💡Muscle Imbalances
💡Poor Posture
💡Dynamic Alignment
💡Segmental Thoracic Spine Mobilization
💡Active Self Myofascial Release (ASMR)
💡Lower Trap Activator
💡Shoulder Rotation Robot
💡Serratus Anterior
💡Impingement
Highlights
Addressing root causes of front shoulder pain, such as compensations, muscle imbalances, poor posture, and dynamic alignment.
The importance of doing exercises to alleviate front shoulder pain, with a recommendation to do them at least once.
Compensations may involve the pec minor working more than the seratus anterior, leading to impingement and front shoulder pain.
Muscular imbalances, such as stronger upper traps compared to lower traps, can contribute to front shoulder pain.
Poor posture is a common issue that can lead to anterior shoulder pain.
Dynamic alignment involves maintaining good shoulder joint posture and stability during movement.
Exercise one: Segmental thoracic spine mobilization to address poor posture and improve range of motion.
Exercise two: Active self myof FAS release for the anterior shoulder to target pec minor and major muscles.
Exercise three: Lower trap activator to balance the upper and lower trapezius muscles.
Exercise four: Shoulder rotation robot to improve dynamic alignment and posture.
The recommendation to perform the routine daily for a week, then reduce frequency to three times a week for three weeks.
The potential for immediate relief after the first exercise routine and long-term benefits for shoulder pain.
The offer of a comprehensive program, the Shoulder Pain Solution, based on the principles taught in the video.
The channel's focus on providing helpful content for subscribers and the call to action to subscribe and like the video.
Transcripts
if you've got pain in the front of your
shoulder right around this area unless
it's so severe where you feel like you
should get checked out by the doctor it
doesn't really matter if it's biceps
tendonitis rotator cuff tendonitis or
impingement what matters is you address
the root causes which can be
compensations muscle imbalances poor
posture or poor Dynamic alignment in
this video I'm going to talk about what
those things are and give you four
exercises to address these root causes
so you could fix your front shoulder
pain for good
coach E from Precision movement here and
today I'm going to help you get to the
root causes of your front shoulder pain
and one thing that I wanted to say
before we get into this video is do
yourself a favor and do the exercises
that I'm going to show you in this video
at least one time if you do that I bet
you'll feel a little bit better and you
might be inspired to continue on with
the prescription the frequency
prescription that I'm going to recommend
in this video now what I'm going to show
you here Works whether you have a
diagnosis or not if you have really
severe pain and you're worried about it
maybe get yourself checked out by a
doctor first but if you're just dealing
with some nagging pain that's comes and
goes or you know it's just been around
for a little while and you can still do
stuff but you're sick of it and you want
to get rid of it then this video is for
you now before we get into them I just
want to give you a quick background on
the root causes and what those might be
so it could come from four places first
compensations you could have some
compensations going on for whatever
reason not not going to get into the why
but an example of a compensation is
maybe your PEC minor is working more
than your seratus anterior to protract
your scapula and with that that leads to
a bunch of problems leads to impingement
and it's going to have you with a
painful front of shoulder number two
we've got imbalances so muscular
imbalances you could have your upper
traps working and be a lot stronger than
your lower traps this a very common
imbalance especially with people who get
stressed a lot work at a computer have
poor
posture this is a very common balance
that you find so you got to fix that up
because if you don't it can lead to
front shoulder pain number three I just
mentioned poor posture You' got bad
posture there's a number of different
things that can occur but anterior
shoulder pain is one of those and number
four Dynamic alignment Dynamic alignment
is essentially your stability and
maintaining good alignment and posture
of your shoulder joint As you move your
arm around so if you have poor alignment
when you move your shoulder you might
run into impingement you might run into
certain muscles working more than others
and that can cause front shoulder pain
and any of these root causes can cause
other issues as well so what part of
your body breaks down depends on what
types of movement patterns you do in
everyday life what exercise you do what
sports you play genetic IC
predisposition there's a number of
different variables that can determine
what part of your body breaks down but
regardless you've got to address the
root causes because if you don't
something is going to break down sooner
or later so if you like that kind of
explanation and that kind of background
make sure you subscribe to the channel
and hit like on this video because
that's what we do here on the Precision
movement Channel now let's get moving
the first exercise we're going to start
with is the segmental thoracic spine
mobilization and this looks like your
typical extensions over a foam roller
except we add a few different Active
Components to make sure that we're
getting some brain involved so we're
activating muscles we're helping to
create those neuromuscular Pathways that
helps you to maintain whatever extra
range of motion you get from doing
something like laying over a foam roller
if you just lay there it's better than
nothing but if you add these Active
Components it makes it more
effective time is money
so the more efficient you can be the
better so you're starting off and you're
going to when you do this I'm going to
show one rep in one area you're going to
do it in three or four areas of the
spine and I'll show you how to move it
around but start off on your lower
thoracic spine that's kind of right at
the bottom of your shoulder blades from
here I like hands at the temples feet
flat on the ground and
inhale as you extend
over and
exhale as you curl up from here down so
from the roller down essentially nothing
moves so I'm not extending my low back
here I'm extending from the roller up
over now if you got a painful neck
because you got weak neck muscles and
really poor posture then you could
support your head
more but try to keep your hands at
temples if you can that's the first move
you do three reps flexions and
extensions over the roller next stay
extended over the roller
and you're going to do side bends think
of moving your armpit towards your
hip and you do three reps just breathing
naturally on either side staying
extended that's three there and then
bring the hands in a little bit elbows
in stay extended over and little
rotations again everything from the
roller down stays still the movement
occurs from the roller
up breathing
naturally going
slow and doing three reps on each side
of the rotation then you slide you roll
yourself down a little bit so the roller
travels up about an inch your up an inch
above your where you started so you're
going up your thoracic spine you do
about four areas you do those three
moves times three reps each and that's
going to mobilize your thas spine into
extension and address that poor posture
root cause that you'll likely have
because in today's society almost
everybody has poor posture and the
reason why this is good for anterior
shoulder pain is because if you've got
poor posture like this your scapula your
shoulder blade has to be tilted forward
so anteriorly tilted and likely
protracted so it's sliding forwards and
around your rib cage in that position
whenever you lift your arm up you're
going to impinge the btis the Bersa or
maybe the rotator cuff tendon or maybe
the biceps tendon and over time that's
going to get irritated inflamed and
painful so Poe posture is a fundamental
component to so many different issues
and definitely a fundamental component
for anterior shoulder pain the second
exercise is active self myof FAS release
ASMR for the anterior shoulder when you
do this don't do it right on the painful
area you're going to do this more to the
medial aspect of the painful area which
is going to hit the PEC minor and the
PEC major muscles and these muscles are
like I said before can be imbalanced or
can compensate so the PEC Miner can
compensate for a weak seratus anterior
because the seratus anterior isn't
working well or it's not strong then its
job one of its jobs is to protract the
scapula if it's not going to be doing
its job something else has to come in
and the PEC Miner can come in and work
for a weak in Dysfunctional seratus
anterior it also addresses the PC major
PC major can do the same thing protract
the scapula to make up for a weak
seratus anterior and these muscles can
also contribute to poor posture rounding
the shoulders protracting the scapula so
addresses a couple of those root causes
that we talked about earlier for this
technique you need a massage ball or
this is a massage ball or you can get a
lacrosse ball those are both good and
like I said you're not going to put it
right on the painful area you're going
to stick it on just on the inside of
that immedi aspect right into the PEC
minor muscle under the collar bone and
then with my arm what I like to do is I
like to do again active movements so we
create a better uh a more lasting effect
by bringing the brain into the picture
so I'm putting some pressure here and
then what I'm going to do is I'm going
to reach my arm back and try to roll my
shoulder back this way you can't see it
too well but I'm trying to roll my
shoulder back as I'm maintaining the
pressure so I'm going to keep driving my
body into the ball here so I'm just
going to touch the wall and then
reach open the shoulder up and really
apply that pressure and that's going to
lengthen that PEC minor so you do that a
couple times two or three
times and then we can move it to a
slightly different area you know I like
to work right across the collar bone
under the colar bone and then work into
the belly of the PEC major a little bit
not too much into the PEC major you
don't have to do the whole thing
especially you women you might have some
trouble with that but work the color
bone again kind of wrap my body around
it so I'm hugging the ball with my body
my shoulder and then I keep that
pressure on as I roll the shoulder back
hands behind my back and really open
that area
up so here we're going to do this for
one to two minutes per side and I often
get the question my right shoulder hurts
should I do things on the left side yes
definitely maintain your balance so
whatever reps or sets you do for your
bad side do the same for the good side
now if it's strength and balance I might
change it up a little bit from one side
to the next but I would still work the
nonpainful side I might do one set as
opposed to two or three for the painful
side so you just want to keep all the
muscles in your body active and that's
how you're going to keep yourself moving
freely and without pain for the long
term exercise number three I call the
lower trap activator because it
activates lower trapezius muscle and as
I said earlier
the upper trapezius is a common is
commonly stronger than the lower
trapezius relative to the lower
trapezius so working that lower
trapezius is a good thing this exercise
also works the stadius anterior muscle
as long as you do it correctly so let's
demonstrate what you need is some kind
of band I've got a loop strength band
here some kind of resistance band you
hook it up so that it's about elbow
level if you don't have something
exactly like like this string together a
bunch of rubber elastic bands that come
on Broccoli Buy $100 worth of broccoli
so you can do it make it happen this
will help your anterior shoulder pain
your front shoulder pain so do it you
stick your arm inside so it rests the
band rests just above your elbow and
then all you're doing you don't need a
ton of tension here and it's not a big
range of motion here all you're doing is
you're pulling the band down towards you
getting your elbow by your side maintain
good posture good alignment and then
you're rolling the shoulder back so the
shoulder blade tips that way so this is
my right shoulder blade it's going to
tip if I'm turn this way that way so I
pull the band in maintain good posture
I'm not side bending or anything like
that and then I just roll the shoulder
back just a little bit hold it for five
seconds and then slowly release the band
and then you do it again you just pull
the elbow into the side roll the
shoulder back think of rolling the
shoulder blade that way so it's
posterior tilt the shoulder blade you
had a cup of water on the shoulder blade
you're dumping it behind you and then
releasing slowly let me show you this
view you pull the band down elbows my
side and then I'm just doing that I'm
not rowing I'm not rowing like this
getting my elbow behind my body my elbow
stays in line with my body and I'm
tilting the shoulder blade that way
another cue I use is suck the shoulder
blade into your rib cage what you're
doing this you're activating the lower
trapezius and the seratus anterior and
those two muscles are really important
for proper scapulohumeral Rhythm that's
the Rhythm that your shoulder blade
moves as your arm moves your humoris is
the bone in here as your arm moves
around up and down and wherever it wants
to go you need a good Rhythm there if
you don't have a good Rhythm then that's
when impingement can happen or some
muscles can overwork relative to others
and you get that anterior shoulder pain
or some other problem appears so this
exercise lower trap activator very
important very subtle again it's elbows
down and then it's that movement there
and that's it nothing else moves breathe
naturally and do it for two to three
sets of four to six reps holding down
there for 5 to 10 seconds and that's
going to help to restore th those
imbalances that are often present in the
shoulder the fourth and final exercise I
have to fix your front shoulder pain for
good is one of my favorites called the
shoulder rotation robot here we go step
back to the wall feet away from the wall
and maintain a neutral spine now if you
can get your head on the wall then do so
then we're going to set ourselves our
shoulders in good position we're going
to bring our shoulders back a little bit
pinch the shoulder blades together and
set ourselves up in good alignment in
the alignment that we want to train and
maintain from here I'm going to bring my
elbows out away from my sides just a
little bit and then making fists one arm
goes up one arm goes down now the elbows
don't move and the shoulders don't move
so my shoulders are back against the
wall my shoulder blades are together and
we've got that little posterior tilt and
I'm maintaining that all as I try to get
my hand to the wall on both sides above
and below now I don't care if you can
get your hand to the wall or not what
matters is the intention and what
matters is maintaining the proper
posture and Alignment hold for about 5
Seconds trying the whole time to get
closer to the wall and then when it's
time to switch my shoulders don't move
my shoulder blades don't move and I
rotate slowly under
control with big intention of
maintaining muscular activation in
through the shoulders again I'm trying
to get my hands to the wall but I don't
care if they don't touch I'm trying as
hard as I can the whole time I'm holding
there breathing naturally don't go into
hyp extension of the your low back keep
your low back relaxed relatively relaxed
I mean it's GNA muscles around the core
are going to be
working and I'm going slowly holding for
about five seconds or
longer and it's key that I go slow and
maintain activation and positioning and
posture as I'm rotating when you're done
what I like to do is maintain
positioning slowly bring your arms to
your
sides and then come off the wall and
then gradually relax the muscles just to
teach my body to maintain position
through different movements and posture
those are really key
components the one thing I was stressing
there I was stressing a few things
there's a few key cues there but as
you're rotating you're not going quickly
you're going slow and the reason why you
do that is one to teach your body to
control every degree of range of motion
and to maintain that alignment and to
work those rotator cuff muscles the
internal rotators and the external
rotators through every degree of range
of motion so we're teaching your body to
be stable in all of those movements and
number two is so you can detect if
you're coming off the wall if you're
just going fast who knows what you're
doing it could be in all these different
positions when you go slow you can do
body scans and think oh my shoulders are
they back to the wall are my shoulder
blades pinched together with posterior
tilt is my low back
relaxed is my neck relaxed I'm not
tensing my neck for no reason are my
shoulders staying down not hiking into
my ears you can you have time to body
scan if you go too quickly you don't
have time to correct these errors in
posture and Alignment so that's why I
recommend you go slow for the robot do
two to three sets three to five reps
holding for 5 seconds so one rep is up
here and down
there do that and it's going to make a
big difference in your Dynamic alignment
and your posture if you've watched this
far and you haven't done anything yet do
the exercises for the sets and Reps
prescribed to summarize we started with
the segmental t-spine mobilization
you're doing three to four areas three
different moves three reps each then you
move to active self myof FAS release for
the anterior shoulder do that for one to
two minutes per side the third exercise
was the lower trap activator do that for
two to three sets of four to six reps
holding for five seconds and you finish
off with the shoulder rotation robot do
two to three sets for three to five reps
holding for five seconds and if you do
this routine daily for a week and then
you could drop it down to maybe three
times a week for three weeks I bet even
after the first time you do it you'll
feel better but if you do it for that
prescription you're going to feel like
you have an add shoulder pain in the
longest time so that's what we have for
you today if you like that video I why
you join the other 520 something
thousand people who have subscribed and
hit that subscribe button I don't know
by the time you're watching it but how
many it's going to be but that's how
many it is now and we've got some other
content for you so start with that and
then check out some other stuff got some
videos here and here that will help you
with front shoulder pain and if you want
our best most comprehensive program that
you could imagine for shoulder pain get
the shoulder pain solution because it's
based on all the principles that I just
taught you today but includes many more
exercises broken up into multiple phases
and different routines to get you outter
shoulder pain for good so check that out
thanks for watching hope to see you soon
peace
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