If you're tired of dealing with front (anterior) shoulder pain, you can often correct it by rebalancing the muscles and activation sequences in your shoulder and surrounding areas. In this video, you'll learn four exercises for a quick routine to get your shoulder back into good shape by fixing the root causes.
If you have been diagnosed with subacromial bursitis, biceps tendonitis, or rotator cuff tendonitis, these exercises will also help with the root causes. If you're in intense pain, definitely see your doctor first.
Coach E starts out by describing the potential root causes of pain in the front of your shoulder. This can give you an idea of the root cause of your pain.
Next, we'll get into a 4 exercise routine.
Exercise 1: You'll need a foam roller. Try to keep your hands at your temples and everything still from the roller down. This exercise addresses the poor posture that most of us have from sitting at a desk all day. It'll help reposition your shoulder blades to where they should be.
Exercise 2: You'll need a massage ball. A lacrosse or tennis ball works great if you don't have one. This exercise helps correct compensations for sleepy, weak muscles and poor posture. Do this exercise even for your shoulder that isn't painful. It'll help keep things even.
Exercise 3: You'll need a resistance band. A strength band, bungee cord, or chain of rubber bands all work well. Anchor the band at elbow level. Keep your elbow aligned with your body when you roll your shoulder back. This exercise activates muscles to help restore shoulder imbalances.
Exercise 4: You'll need a convenient wall. Try to keep your lower back and neck relaxed. Go slowly to ensure correct posture and alignment. If you're struggling to move under control without twisting or other compensations. Try this on the floor.
If this routine feels good and your shoulders feel a little better, tap the like, subscribe, and notify buttons. That way, you'll be the first to know about new content each week, which will help you move freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
01:50 - Root causes of front shoulder pain
03:22 - Segmental T-Spine Mob
06:45 - ASMR: Anterior Shoulder
09:51 - Lower Trap Activator
12:57 - Shoulder Rotation Robot
16:45 - Routine summary
17:30 - Next steps
RESOURCES AND LINKS MENTIONED
4 INCREDIBLE Shoulder Mobility Exercise Progressions [⬆️ Strength & ROM]: • 4 INCREDIBLE Shoulder ...
5 Movements EVERYONE Should Master for Pain-Free Shoulders: • 5 Movements EVERYONE S...
Shoulder Pain Solution: www.precisionmovement.coach/s... - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
8 июн 2024
