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Shoulder Pain and Popping (SHORT & LONG TERM FIX)

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Rating: 4.0; Vote: 1

Shoulder pain and popping is one of the most common causes of missed workouts. Shoulder injuries are incredibly popular among gym goers, but not surprising when you consider the amount of mobility the shoulder joint has and the many ways we abuse that in our training. In this video, I-m going to show you a short term and long term fix for shoulder pain and the popping, cracking, etc that goes along with it. Start training hard and stop letting your bad shoulders get in the way of your progress in the gym. First, you must understand that there are many potential causes of shoulder pain when working out. Most often however it comes from an imbalance between the internal and external rotators of the shoulder. Unless you make a conscious effort to incorporate external rotation exercises into your shoulder workouts you will not do anything to counteract this from happening. The role of the rotator cuff muscles in your shoulders are to do exactly this. They are there for external rotation of the glenohumeral joint to help keep the arm in a good position as you raise it up overhead. The rotator cuff muscles (three of the four muscles) will externally rotate the humerus to keep it from banging into the acromion as you elevate the arm. They also keep the head of the ball and socket centered in the socket with the elevation as well. In order to temporarily reposition an internally rotated head however, you want to do the drill that I-m showing you here. Begin by placing your back against a wall and trying to keep the back of your elbows and the radial side of your index fingers in contact with the wall. Try to raise both arms overhead (keeping the elbows against the wall every inch of the way until you reach the height of your shoulders. At this point you will allow your elbows to come off the wall but you want to keep your fingers against the wall for the remainder of the raise. Slowly lower your arms back down to your sides and repeat the movement for a total of 5 to 6 reps. You may find that with each rep you are able to keep your fingers and elbows in contact with the wall further and further. When done, step away from the wall and attempt to raise your arms up overhead again. If you had shoulder pain and popping or clicking before, you should see that almost all of it is gone now. You-ve effectively repositioned your humerus by activating the shoulder external rotators. This is a short term fix however. In order to do this long term you must incorporate rotator cuff strengthening into your daily workout program. We have a complete training program that not only helps you to build ripped athletic muscle but keeps your shoulders and joints healthy at the same time. This is called the ATHLEAN-X Training System. You can get this program at and start seeing your best and safest results ever
Date: 2022-04-22

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Comments and reviews: 10

3rR4h
perfect. just what I needed to read. Shoulder dicky after heavy bench press and shoulder work out. couldn; t push over my head without a pinching for a week after. put elbow behind my hed and pushed elbow back, then heard a pop. wasn't sure if it fixed t, but felt a lot better, thoguh not 100 percent. I layed down and pushed back with my elbows to engage muscles in scapula, again a similar sort of feeling and an immediate headache. now a few days later I am doing this and the rotator cuff excercise and it feels like the right sort of pain and getting better. just took the time to write this to say thank you! Trying to get back into a healthy lifestyle and remain in the gym. happy 2022
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Chiagozie
I have this cracking sound in my shoulder when I raise my arm above shoulder level, sometimes the crack comes with an uncomfortable pain. I use my fascial massage gun around my shoulder for a few minutes and immediately after that, if I raise my arm again, it's faster with very little (almost unnoticeable) crack sound without pains at all. but this is only temporal, the cracking sound with some pain returns after about 30 minutes to a few hours.
I'll try this and see what difference it makes.
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Keef
Been having terrible issues with my right shoulder, to the point where I have to brace myself in a doorway and forcibly push into it until my shoulder pops back into place. If I can't manage to do this before a workout I am in agony the next day. Tried this and I couldn't even get my elbows and hands to touch the wall at the same time. Gone back to it a few times today and I can feel a gradual increase in range but not there yet. Hopefully in a week or so I'll see a big improvement.
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Bradley
Hey so I had surgery on my torn labrum a couple years ago. My shoulder does have this clicking/popping issue still, even after I did PT for a year after the surgery. Is this going to be a permanent thing or do you think these exercises could actually fix it eventually?
I avoid incline and shoulder press with the barbell because it-ll feel like it wants to pop out or it will click.
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Brent
I suffer from multidirectional instability and was told at 18 that the only fix was bone fusion. At 28 now Ive slowly got back in the gym this year and it is better to a degree but I cant get past doing 65kg lat pull downs without my shoulders wanting to what feels like tearing out of the socket. Also can only do 1 pull up it. Makes me feel like weak piece of shit sometimes
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MrTeks79
One question please.
I suffer from grinding when i rotate my shoulder to the back not upwards. It-s so loud i did US and muscles turned out to be ok. I was diagnosed with upper cross syndrome, do you think it-s related and if yes could you point me to a video of yours that could help strengthen this area or just give me an advice sort o speak?
Thank you.
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CF
Wow i have had shoulder pain, clicking and popping for past few weeks. Been stretching best i can, using lacrosse balls to find pressure points, nothing has worked. So glad i came across this video. Tough to get into that position but i immediately felt that i was stretching and strengthening the area that was causing issues. Thanks!
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Rob
I have shoulder issues and have had surgery on both shoulders and have been getting back into training lately but feeling a grinding and popping especially during chest workouts. I tried this little exercise and found that when I get into position my hands can-t touch the wall. Trying to figure out what-s wrong and what I can do.
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Lucas
My shoulders have just recently started popping it happens allot when it used to never happen it almost feels like I-m super old even tho I-m young when I raise my arms overhead it happens and I just want it to stop this video I mean I felt the stretch but I went back to doing barbell ohp and the clicking continued
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joaquim
I-m on the fence right now as to if I should get a message gun to help with a shoulder problem, II hear yes and no from different people.
I have watched a number of your videos but no mention of pro or con, I feel you are knowledgeable on this, and would appreciate your honest opinion, good or bad.
Thanks
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