How To Fix Shoulder Pain [SIMPLE STEPS]

Рет қаралды 848,822

Күн бұрын

Fix shoulder pain with these simple stretches and workouts.
Shoulder impingement is a prevalent term used to describe shoulder pain, but it falls short as a diagnosis. In this video, I'll debunk the notion of shoulder impingement and explain why it's an insufficient explanation for the root cause of your injury.
Join me as we dive into the details and complexities of shoulder impingement. I'll shed light on the two main types: external (or subacromial) and internal impingement. Understanding the distinction between these types is crucial in developing an effective rehab plan tailored to your specific condition.
Research has shown that the key to optimal rehabilitation lies in identifying the underlying cause of your shoulder pain. By unraveling the "why" behind your injury, we can make informed exercise choices that address the root issue.
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External impingement describes the pinching of the bursa (a small fluid filled “air bag”) or rotator cuff tendons against the ceiling created by the acromion bone. The subacromial space is the space between the acromion and the rotator cuff/soft tissue structures. Internal impingement occurs when the tendons of the rotator cuff are pinched between the “ball” of the humerus and the edge (usually the back side) of the socket “tee.” Because these classifications are based on where the impingement occurs, they often bring out pain in different parts of the shoulder.
External impingement for example often creates pain on the front side of your shoulder as you raise your arm overhead. Internal impingement creates pain on the backside of the shoulder as the arm is elevated and externally rotated.
To understand WHY your shoulder impingement is occurring we'll need to uncover:
1) Mobility imbalances
2) Stability imbalances
3) Coordination imbalances
To learn more of the screening process I take patients through who have shoulder pain, check out this blog: squatuniversity.com/2018/08/0...
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Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: store.3d4medical.com/applicat...
Music credits
Opening & closing track by JookTheFirst: / jookthefirst
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Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
Special thank you to Evan Pierson Productions for his help in making this video!

Пікірлер: 477

@SquatUniversity 4 жыл бұрын

The #SquatUclub is here! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZfaq channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

@robertpower1666 3 жыл бұрын

Great his!.. what would u suggest for a clicking shoulder and pain on internal rotation from a shoulder press position??

@LeeH3nson 3 жыл бұрын

What about pain in the shoulder, possibly rotator cuff while benching as a topic? Personal preference lol

@brockcapua9554 2 жыл бұрын

I would love to buy that bench, what is it?

@rajatchakraborty6381 Жыл бұрын

Thanks a d grateful I found my solutions it was a stability issue.. now solving it thoroughly. And it also includes tight lat muscles

@scotchbarrel4429 11 ай бұрын

Love it, I needed this, ty 👊😎

@MrBoBiNaToR1000 8 ай бұрын

(5:07) Lat stretch (9:45) Lying single arm lateral raise hold (12:30) External rotation with band

@Coach_Martyn Жыл бұрын

this video is like a free course into what you study in university for Physio. So blessed to get free content like this

@austinhowell3463 4 жыл бұрын

Your whole channel has truly opened my eyes to a lot of problems I didn't know I had

@respeezy 3 жыл бұрын

I feel you, i didn't know i needed a jacuzzi and a boat but some salesguy made me realize i needed them. Imagine if he had not been there i'd still be clueless.

@bigboii1150 3 жыл бұрын

@@respeezy this analogy is not accurate as this channel is helping a lot of people but I'ma guess your just joking around and if so my bad

@respeezy 3 жыл бұрын

@@bigboii1150 Yeah i was joking, i know it wasn't the case with him but the phrasing "problems i didn't know i had" made me think of commercials/ companies telling you or making you feel like you need something which you don't need at all, so i made a link.

@matthewclomo5265 2 жыл бұрын

How are you going now?

@austinhowell3463 2 жыл бұрын

@@matthewclomo5265 just stronger and always working around injuries per usual lol

@mijnkampvuur 2 жыл бұрын

The LAT stretch instantly relieved my shoulder pain while lifting my arm. Thank you so much for this video!!

@kiborg8732 2 жыл бұрын

@snowpooper10 9 ай бұрын

Lol same, I habe been having problems for over 3 years. Almost instantly solved in 2 stretches

@TOSHTON Жыл бұрын

Dr. Horschig is an Innovator, I'm 55 and I wish I'd known all these drills 20 years ago to avoid these shoulder issues today. Following the advice given on these informative videos, I can confirm that my problems had always been in the stability side and have seen a hell of a lot of improvement with the techniques given. Mad Respect Given, I simply adore This guy!!

@panamanianviking3153 Жыл бұрын

Dr Aaron you really bettered my quality of life. I watched this video like a year ago bc I had that front impingement. Found out i was unstable and weak on the external rotation. Worked on that. I forgot about it, but in the past two-three months started feeling an internal impingement. All on the right shoulder. Now i saw this video again and found out my right lat was way tighter than the left. Did the stretch and ball excercise, the test and retest, and bravo! I can do pushups without pain! Crazy.. i bet now with the lata unlocked im gonna find something somewhere else. Little by little. Thanks dr Aaron!

@bennyrousso 3 жыл бұрын

That's amazing. Love how clear and pragmatic you are in showing techniques to screen/mobilize but without missing the foundations of why doing it. Keep up the great work, your videos are great!

@saketgokhale5951 4 жыл бұрын

Perfect timing as always Doc :) Thank you

@SquatUniversity 4 жыл бұрын

You're welcome! Glad to help!

@Skunkyfunk 3 жыл бұрын

I dont understand how you have 1m instagram followers and 200k youtube followers. People need to pay more attention.

@daannii2001 3 жыл бұрын

Video on yt need time and attention, instagram is shorter

@ready4itall89 Жыл бұрын

Dude has 700k now, that’s pretty good for one year

@anastasiusfitnesstherapy1783 Жыл бұрын

Squat unniversity is best

@DnyAln Жыл бұрын

yeah, maybe he should do these examples in the middle of a busy street in everybody’s way or in a Walmart while bothering people 🤷🏻

@dhirenpatel7670 Жыл бұрын

@@Pidgeys 925k now

@chasegordon2120 5 ай бұрын

You’ve done so much to help me be pain free. This man deserves all the good coming his way. Thank you

@tannersorrels7352 4 жыл бұрын

This video is pure gold. Thanks for the great content as always!

@NuclearSpinach 2 жыл бұрын

Can't be overstated how light you might need to go on these. I've had to do these movements with zero added weight -- just the weight of my arm. Progress is slow and the little cues (like retracting first) make such a difference.

@Optimization_Coach 2 жыл бұрын

Great coaching as always! I have had total shoulder replacements that are performing great (hockey and football injuries)! I am concerned about wear of the implants over time. Maybe a video that speaks to those of us with shoulder or hip implants and the importance of stability and strength? Just thinking out loud for content! Great day!

@wouldntyouwannaknow23 2 жыл бұрын

I've been dealing with what I've been told is an impingement issue for almost 2 years. I learned more from your video today then I have from any of the docs I've seen in that time. Thank you!

@victorwallock5453 Жыл бұрын

😢😢😢

@samrylah1010 Жыл бұрын

I have had an impingement for 2 years also, never done weights but this is really good at explaining the differences. I have all of them from computer use. Been seeing 3 physios over the years and this video is by far the best.

@zcastilloblanco2539 4 жыл бұрын

I am so grateful for finding your channel. All your detailed información is greatly appreciated. Gracias ❤️

@apexseeker3821 Жыл бұрын

This is the most thorough and clear explanation of shoulder impingement issues I’ve ever seen and believe me I’ve watched a lot. If only more doctors were this knowledgeable. I am a new subscriber and thank you.

@CSKCreative 4 жыл бұрын

Fantastic video, thank you! I was literally just watching one of your knee pain videos and thinking it would be nice to have one for shoulders.

@hoangphuoc3223 Жыл бұрын

Aaron is the true goat of fitness youtube. He's making off-algorithm videos for years, as long as they bring good content 👍👍👍. Appreciate the help, doc

@JustJulianH 2 жыл бұрын

This video appeared in my suggestions at just the right time! I also added the row with my cable external rotation exercise to make sure my traps weren’t getting too involved. Great info

@jeffpunz5337 3 жыл бұрын

Amazing video as always. Super technical but educational and digestible. Thanks, Doc.

@joolima 2 жыл бұрын

This guy is legit. While other people provide quick fixes he gives you the real deal. Really like this channel!

@kyle21843 3 жыл бұрын

your channel is so underrated. i cant believe you dont have over 1m subscribers

@tommybiggar2767 Жыл бұрын

Lol, I guess he’s well rated now

@kyle21843 Жыл бұрын

@@tommybiggar2767 i guess so lol but it seriously took years for his channel to start getting attention and i have no idea why

@PeterCianci 11 ай бұрын

Best explanation on impingement/rotator cuff issues! Very helpful doc! Thank you 🙏

@pcharl01 9 ай бұрын

I glad that you're here. My right shoulder has been kicking my ass lately. I'm happy to see a little more exercises than my old therapist showed me last year.

@jowjow8743 9 ай бұрын

This video is better than all the classes I took at university. In fact, all your videos are great, I'm marathoning your channel. You have an unusual teaching style. Hugs from Brazil.

@MeeJunksEavy Жыл бұрын

Your content is amazing. My shoulder issue got put into this same general impingement black hole you mentioned🙄. Self tests showed it's likely my left lats. I can't thank you enough for all the amazing content you put out (my knees want to thank you also). I'm telling my fam and mates about your vids boss. Cheers.

@andreasm485 3 жыл бұрын

Thank you, Aaron! To me the most informative chanel and source in terms of resistance training and mobility related topics. Such great content...

@unikapa 3 жыл бұрын

Ive been watching you videos on instagram for a while and i have the say its probably one of the best contents ive seen so far really really grateful.

@wanderingpinesco 4 жыл бұрын

Yes!!! Thank you for this! Needed this info today.

@nathanbeckett7504 2 жыл бұрын

I am blown away that this information is free. Thank you so much

@papp112 4 жыл бұрын

Great stuff as usual... One of my favorite feed on this forum and on Instagram 💯💯

@jds5788 2 жыл бұрын

Thank you so much!! This video has relieved the pain while lifting.

@DKimbz57 2 жыл бұрын

You do a really great job with these videos! Thank you for doing what you do!

@stellamonko2663 Жыл бұрын

Thank you for your videos. I really enjoy how you clearly explain everything!

@Jlharrell1981 2 жыл бұрын

Excellent description and information. I am learning a lot watching many of your videos! Thank you!

@adam702702 3 жыл бұрын

Thank you so much for this Aaron.

@predsam 3 жыл бұрын

I had my wife test my shoulder for elevated external rotation and my left side is weak, very weak. Thank you so much for this.

@joshuaharris5605 Жыл бұрын

I know this is 2 years ago but why isn’t this the first result when you put on KZfaq. “Shoulder pain”

@emadestaki9217 2 жыл бұрын

Awesome, you gave us very important information about the causes of impingement, thanks for the help

@artemisatorreblancanavarro7888 4 жыл бұрын

Gracias Aaron. Fabulosa información. Saludos desde México.🌹

@fndleberg3273 3 жыл бұрын

Man you deserve a lot more recognition 💪🏼

@chrishayes5755 3 жыл бұрын

I have overhead, external rotation impingement. Thanks for this GREAT video.. I'll try the exercise.

@mlpreiss 9 ай бұрын

I watch this video over and over. I wish I could like it each time. Great content! I have impingements in each shoulder; the left is bothering me the most now. Historically, it's only been the right. I'm working on it.

@malu7128 2 жыл бұрын

This Channel is pure gold

@wheres_walmart9403 4 жыл бұрын

shoulder impingement: the IBS of shoulder pain.

@saschakohler9785 2 жыл бұрын

Thanks aaron, perfect helpful video as usual!

@willsatterwhite4378 Жыл бұрын

Every time some pain pops up I come straight here and find the antidote. You are doing the lords works sir.

@jenniferarjoon9999 10 ай бұрын

You are brilliant! Thank you for such great cues and visualizations

@RRRPaula 2 жыл бұрын

Great video! I've just realized that I've been doing the wrong exercises for months. I'm gonna start working those rotator cuff muscles right away

@Shadowveil26 Жыл бұрын

Thank you. You just answered a question that I’ve been trying to find an answer too.

@AG_only_comments 4 ай бұрын

I've been struggling with shoulder pain for months. My physical therapist has only been focusing on #2 the whole time. Sounds like what I truly need is #3. I'm gonna try it out. Thanks for such good explanation!

@kylegideons2822 3 жыл бұрын

Love this doc. Keep up the good work

@UnexpectedJourney59Eng Жыл бұрын

I think this is what I have! after watching this... I am a heavy bencher and for the past couple of years have had constant pain in the left shoulder and into the front of the upper arm, it's affected my bench as well as pretty much cancelled out my shoulder exercises to the point I dont/cant train them anymore, I can feel and hear a popping sensation in the shoulder, I've still trained in the gym, not as heavy benching and with the pain and weakness it doesn't allow for heavy benching now, a couple of weeks ago it has now started in the right shoulder, I will try those exercises towards the last 1/3 of the video... Thank You! I sincerely hope this helps as I cannot sleep on the left side at all and now having problems on the right...

@daniela-kareenwenzel5714 4 жыл бұрын

Pretty good video. Shoulder position depends on the thoracic spine position as well😃

@lifelikeatob 10 ай бұрын

You, Sir, were born to teach!

@oshagnificent314 2 ай бұрын

Great video my man! Appreciate it

@zcastilloblanco2539 4 жыл бұрын

Excellent! Thank you

@alphaunit1993 Жыл бұрын

This was very good for me cause I’m getting into body building and I watch your videos for bench press now I’m having issues with lat close grip pull downs soon as I get a good weight my left shoulder would make a popping sound so this will be diffidently be in my next warm ups thank you brother

@timstapleton9251 4 ай бұрын

The lat stretch helped reduce my lh shoulder impingement. I was able to do light shoulder row into external rotation without pain. Range of motion also improved. Thank you!

@wallaceling6140 Жыл бұрын

Your videos really deserve more attention than it gets👍

@aprendaobasicojc 4 жыл бұрын

Devemos cuidar do nosso corpo e muito das nossas articulações.

@jgfitsingapore3758 Жыл бұрын

Thank you for sharing, this is really useful for me and my athletes

@tylercunningham4311 Жыл бұрын

Thanks for the detail like saying 2x10 with 5 sec hold, etc.!

@henrikmadsen2176 3 жыл бұрын

This was a compressed video. Well done !!

@DB-nl9xw 3 жыл бұрын

This info is great. Thanks so much.

@Inf7cted 3 жыл бұрын

My problem is the last issue and it makes sense how you explained it.

@pitu72ger 4 жыл бұрын

Thx a lot. Very helpful.

@mohammadmahmudpour7112 4 жыл бұрын

thank you doctor

@skyphone1 8 ай бұрын

Thank you

@flaffa4837 4 жыл бұрын

another great video! very appreciated. you also talked alot about not letting the upper trap take over to shrug during this video. a good friend of mine has very tight upper traps and cant feel his midback stabelizing during any type of pressing/pulling. his traps hurt even so bad that he isnt able to highbar squat. the only thing that seems to help is squeezing a tiny plate between his romboids so he can actually feel them work during dips, pushups, pullups etc. do you have any tips on how to fix this?

@aleksandar736 3 жыл бұрын

Amazing. Thank you!

@soundspoon Жыл бұрын

i think that last exercise just cured me

@bobmcleod8789 3 жыл бұрын

Informative video with good content,which will hopefully put me on the right track to strengthen my serious and painful impingement.

@starshine7937 11 ай бұрын

Another fantastic video SO much value . I'm learning alot from you. Thank you

@HamzaBarazi 2 жыл бұрын

I appreciate every video that you make

@patricktrossbach668 4 жыл бұрын

Great content. Thanks!

@jairikmccauley 7 ай бұрын

The most useful video i've seen, thank you!

@geoffreyfaltot1006 Жыл бұрын

As always. Gold. Thank you.

@Tardonis 2 жыл бұрын

you're amazing, i love your channel. going to do these exercises and hope my injury improves

@daddyo5167 2 жыл бұрын

How’s the injury?

@salvonico5361 3 жыл бұрын

I’ll definitely give it a try

@JohnRuzicka 3 жыл бұрын

Thanks for all the great content, Dr H. One question on this type of routine (the lateral raises and band exercises demonstrated) - is it something that should be done 2-3 times a week? More or less frequently?

@matthewclomo5265 Жыл бұрын

Daily until you have progressed to the point we’re your joints and muscles can’t recover in time. Than go to 3 times a week and than maybe down to 2.

@jackmarshall757 4 жыл бұрын

Awesome video again. Hope you make more like this.

@RealMarcosMiranda Жыл бұрын

Dr. Horschig is da man!!! I blew my right shoulder bench pressing, to the point I couldn’t do a push up or put my arm inside a dress shirt. These techniques do work! Thank you!

@mathewlara404 Жыл бұрын

literally gold here.

@Whatisthis154 3 жыл бұрын

Really appreciate this video!!!!

@khalidhashimali40 4 жыл бұрын

Thanks Dr

@Pope_John_Auspol_II 2 ай бұрын

Yup, killing it yet again

@shreemohanbajpai6246 4 жыл бұрын

Can you make a video on what basic equipments one needs to have when it comes to rehab , mobility , flexibility and stability issues. Thank you for your awesome work

@Silkencira1710 3 жыл бұрын

I would love this!

@ferencdobos7464 3 жыл бұрын

Thanks a lot. Very nice tutorial.

@vinnycostanzo7019 2 жыл бұрын

Your Amazing, thank you and God Bless you!!!

@brindlebot 3 жыл бұрын

I've looked around - this is the most knowledgeable guy on here. If you are getting old do these drills - if you are young do them anyway or you will end up on and off injured like us old guys.

@Stetoas 4 жыл бұрын

Thank you for the awesome video! How often these exercise should be done? Every day or 3 days a week?

@NgHuy1937 2 ай бұрын

Thank you 🙏

@content2sales 2 жыл бұрын

Thanks. That was helpful ❤️💪🏾

@burakersahan4709 3 жыл бұрын

Thanks so much doc! How often do you reccomend the final 2 exercises when doing 5x5?

@aisam9809 Жыл бұрын

감사합니다 선생님

@abhishektyagi4047 6 ай бұрын

Thank you for such a useful video!

@aliassaid6398 2 жыл бұрын

Hi Aaron, I just want to say thank you. I’ve had shoulder impingement for years and had no luck even after going to a couple therapists. I tried that lacrosse ball massage on my lats and found instant relief. I never knew tight lats could cause shoulder pains. Thanks again

@adamwood7671 2 жыл бұрын

Just had my wife test all 3, and 10 minutes of massage and stretching reversed a lot. Tight lats.