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The Overhead Shoulder Pain Solution (GONE IN 4 STEPS)

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Rating: 4.0; Vote: 1

If you get pain with overhead shoulder presses or any exercises where you have to lift your arms up over your head, then this video is for you. I-m going to show you 4 simple steps to fixing the pain you get in your shoulders during lifting once and for all. It doesn-t matter if you feel a pinch, a grinding, or even a cracking when you lift your arms up, this four step approach is going to help you get the job done. The key to the success of this progression is that it follows a very specific sequence and it addresses the 4 key areas that often contribute most to the problem. These are the rounding of your shoulders and the postural causes of that, the activity or lack of in the rotator cuff muscles, the flexibilty of the lats as well as the mobility of the thoracic spine into extension. All of these must be in place in order to free up the shoudler during overhead movements and help to get rid of the pain that you are feeling in one or both when doing so. First you must start with the postural issues contributing to your problem. We want to get rid of those rounded shoulders. It is not as simple as simply -standing up straight- since you likely would be able to do that more readily if you weren-t being pulled down into that position from your existing muscle tightnesses. I put together a video specifically addressing this that I want you to watch along with this one to make sure you get this first step right. You can find the link to that right here- How to Fix Rounded Shoulders: Next you have to ensure that you have not only adequate strength of the rotator cuff muscles that pull your shoulder into external rotation but also that you have the mobility of the shoulder to get into external rotation in the first place. Many will do their rotator cuff exercises without really having the mobility into ER that is needed to get your arm there. That said, with the one drill I show you here, you can easily work on increasing the external shoulder rotation mobility that you are going to need to start moving in the direction of pain free shoulder movement. From here, you want to make sure you attack the lat. The lats are often thought of as a -back- muscle but they are almost more importantly a shoulder muscle. This is because one of the key attachment points of the lats is the back of the upper arm. Given the fact that this muscle also travels down and attaches to the spine in both the mid back and lower back as well as the pelvis and the iliac crest via fascia, you quickly see that in order to get your arms fully overhead without issue you need to have great flexibility in the lats. The tissue length and quality both need to be addressed and they can be with this one band and foam roller combo. Be sure to work on the muscle both from the side and straight on as shown. Finally, at this point (and only at this point) should you try and restore your thoracic extension. You can do so however without compromising any of the work you have already done. By doing the movement I show you in step four, you will be able to keep the rotator cuff active, increase the stretch on the lats and get into spinal thoracic extension at the same time. It-s not complicated, you just have to be consistent to be sure you get rid of this pain once and for all. If you find this to be helpful, be sure to leave a comment and let me know. I love to hear from those who use our programs and suggestions to not just get rid of long standing joint pain but more importantly start getting back to feeling like they did years ago when they didn-t have these pains and start making all new gains in the gym because of it. You can find our complete workout programs over at and start turning back the hands of time today. If you want more videos on how to fix a bad shoulder and how to get rid of back pain and a forward head, be sure you
Date: 2022-04-22

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Comments and reviews: 10

roger
Jeff - fantastic video! The explanation was super clear with great visuals. You not only pointed out the problem and causes, but also provided clear instruction on what to do to correct them. All of your videos that I have watched share these quality aspects. It's no surprise why you are sought out by so many. I just finished PT on a shoulder rotator cuff issue. I feel my PT provider was very good and my issues are about 95% gone on their way to 100%. I found huge similarities between their instruction and yours. It's so logical and based on the anatomy and movements of the shoulder with emphasis on doing all fix movements with correct posture and position. You asked at the end to give a thumbs up on this video. It's not a mouse option here, but I'm giving you two thumbs up and then rotating them to two thumbs back!
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Troy
Here is a content creator that that focuses on delivering accurate and pragmatic information I can apply to resolve my problems. 95% of content on the internet is just an attempt to maximize monetization through click-bait, ad revenue, and merch sales. This guy is in the 5%. No -here's the exercise bands I recommend- or -after I workout, I always finish it off with an energy drink from brandXYZ. - I know he's got a product he also sells, but I feel like buying it would be just a donation to support all the free content he's posting. Jeff's videos are what the internet should be. Thanks!
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Andres
Hey Jeff. Thanks for all you're help. I took to flexing my back, like you said, in one of your videos, if you can't connect and feel or isolate the target muscles, they won't grow. The problem is every time I do that, there is this great pain that happens when I let go. It's like an intense, very quick painful cramping. Definitely in the rhomboids upper traps, and a lil in the rear delts. Do you have any idea of what that may mean? Also happens when i do shrugs. Thank you.
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Bill
I am 72 and typically workout (trx, bands and calisthenics) 6 days a week; however, a 3 month building project prevented me from working out. which resulted in rotator cuff issues. I have been working to strengthen and stretch my rotator cuff muscles (while getting back into my routine) for the past month. I have made some gains. BUT I GOT IMMEIDATE RELIEF when I did STEP 2 in this video. That is now part of daily routine before my trx, bands and calisthenics. THANK YOU!
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NFL1976
Very scientific and precise information, but too complex for most individuals to take on by themselves, especially those dealing with shoulder impingement for too many years. The cures offered in this video look very risky, without a PT who knows what they are doing present, where further damage could be caused. Dead hangs I get. External rotation I get. Neutral grips- same. This? Fuggedaboutit!
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KENT
I have 2 torn rotator cuff tendons. My supra spinatus is detached. Im still lifting well! this was discovered incidentally following an MRI of my shoulder after a bicep tendon tear. No pain just some discomfort. I'm reluctant to have surgery because I'm told I wont be allowed to lift weights again and I've made great progress after retiring. Your input would be welcome.
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Bill
These execersizes are similar to what my physical therapist had me doing to recover from an injury, but since I started incorporating these into my routine I've really been really noticing a quick improvement. Not only is the pain subsiding, but, like Jessie, my shoulder is settling back into place. Thanks, Jeff, for providing your expertise to many people!
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Messyfilms
I realize I-m late to the party but I-ve had shoulder pain when I shoulder press, bench, do flies. just about anything. (And I don-t do really heavy weight, I focus on more and high reps) I painfully rolled out my lats on my foam roller and my shoulder pain nearly 100% disappeared right after doing it the first time.
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Asa
Hope this works. I took a tumble and tore both rotator cuffs, again. People, you REALLY need to strengthen these. Nine+ months of rehab is no fun. You have to start from scratch when you can-t move your arm 4 inches at the beginning. Luckily, my physical therapy place has unlimited chocolate and some decent MILF-s.
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Aust
Great video. Also consider hanging for 20 seconds from monkey bar every day for a month. What we are trying to do is open the gap between arm and shoulder blade just a tiny bit. If you are older and struggling to throw this guys exercises and the hanging will male a tremendous amount of difference
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