Construct muscle whereas conserving your shoulders wholesome
Shoulder mobility is an typically misunderstood facet of a coaching program. Folks rush out to try to mobilize their shoulder joints with out understanding whether or not that is one thing they even want within the first place. If you notice simply how unstable the common shoulder relies solely on the anatomy of the joint itself, it turns into apparent that not solely are mobilization drills possibly not known as for however they might be setting you up for extra issues.
On this video, I break down the anatomy of the shoulder joint and present you simply how naturally unstable the joint is. If you perceive this, you rapidly grasp the necessity for doing extra issues to stabilize the realm reasonably than mobilize it. To start out, there are three points of the shoulder that assist present the steadiness on this in any other case hyper cellular joint. These are the labrum, the rotator cuff muscular tissues and the shoulder capsular ligaments.
Let’s begin with the labrum. The top of the humerus sits very shallow within the glenoid or socket in your shoulder. Due to this anatomical setup, the ball doesn’t sit very steady and as a substitute tends to drift and migrate throughout the shoulder joint if missing energy and help. The labrum is in place to primarily deepen the socket and permit the ball to sit down extra deeply and snugly within the shoulder joint. It acts like a suction for the pinnacle of the humerus. That mentioned, when you had been to tear the labrum you’d interrupt its suction capabilities and the ball may transfer an excessive amount of throughout the joint inflicting nice shoulder instability.
It’s necessary that you simply not do issues that may injure the labrum within the first place, like I did by attempting to throw a baseball at max effort with out warming up. Past that, avoiding actions that distract the arm (like hanging ab exercises and pullups) after getting a labrum tear, is a brilliant and protecting factor to do to forestall the situation from worsening.
Subsequent is the rotator cuff muscular tissues. These 4 muscular tissues act in live performance to drag the pinnacle of the humerus extra inferior and deeper into the socket. Most individuals by no means practice the muscular tissues of the rotator cuff instantly nonetheless and suppose that they are going to simply hit them with the opposite huge lifts they’re doing of their workout applications. That isn’t the case. Until you might be instantly coaching your rotator cuff muscular tissues by primarily exterior rotation on the shoulder then you definitely aren’t getting the work achieved that it is advisable to shield the shoulders.
Lastly, the capsule of the shoulder must be addressed as effectively. As a result of we virtually all are likely to have a ahead migration of our shoulders by persistent unhealthy posture and avoidance of direct cuff work, we are able to get tight in our posterior capsules. When you discover that you’re all the time rounded ahead you’d need to try to stretch out the posterior shoulder capsule with a sleeper stretch as proven and keep away from doing issues that may additional weaken the anterior capsule.
All of those components are essential for understanding what is definitely occurring in your shoulder whenever you workout and why it will be important that you simply deal with the little issues if you end up placing collectively your full workout. You may get a step-by-step workout plan at that can inform you precisely what to do and hold your shoulders wholesome whereas permitting you to construct ripped athletic muscle.
For extra movies on rotator cuff exercises and one of the best exercises for shoulder accidents and rotator cuff tears, you should definitely subscribe to our channel right here on youtube at
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#Shoulder #Mobility #Balancing #Act #CAREFUL
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thank u for this! i feel like there are a lot of weight bearing exercises, like free weight and yoga and group exercise classes, that are asking me to move in ways where i’m on my toes or fingers or from palms flat on floor the wrists are bearing body weight and then i’m being told to move with those small finger joints, toes, wrists bearing the weight (even if its just body weight much less additional weights) in motion and sometimes torque and it just doesnt make sense to me. it doesnt feel strong, it feels precarious. I know you have videos about lunges and pushups etc. but seems to me that being flat on my foot versus doing moves while staying high on my toes through the move or going up on fists for a straighter forearm versus depending on my wrists to anchor me through body swooping movements etc are the adjustments I need to make in order to keep from injuring or overstraining these smaller joints?
This was posted 5 years ago. I finally went to a physical therapist after seeing an orthopedic to diagnose small tears in my supraspinatus. I am so much better after the PT restored the strength of the small muscles that keep the shoulder stable. Thank you for the video.
So…..
Stretch out everything. Lats and chest.
Including the posterior capsule.
Strenghten the rhomboids and lower traps and serratus anterior. Keep the scapula free ,and be retractable.
Strenghten the rotator cuff.
I have been diagnosed for SLAP lesion yesterday and now I feel it.
I will be for long time away from dead lift and bench press… Hope this advices will help me to be well sooner.
Thanks Jeff 🤟
Hola! que triste no haber visto antes esta información o incluso todos los videos que miro de athlean x español, para crear mis rutinas de entrenamiento y para mantener la salud de mi cuerpo. Lamentablemente me avisaron hace un mes que tengo rotura del rodete glenoideo en el margen anterosuperior (el labrum). Es increible como me ha frustrado no poder entrenar y que duela siempre. La solución parece ser cirujía pero le tengo miedo a la recuperación, que me deje mucho tiempo inhabilitado. Muchas gracias por el video, de todos los que vi fue el que mejor me explicó. Saluda Sebas desde Argentina
tore mine 50 percent in rugby, the labrum, annoying injury but athlean has helped me get beyond full recovery!
Awesome. I love lnowing about the function of everything in the body’s structure and how it works and how to improve such problem areas. An excellent video to go off of
The best!!
I or we really appreciate to learn from you and Raymond thank you
Jeff u said internel rotation may make rounded shoulder worse in your "rotator cuff myths" video now youre telling us to stretch external rotatots by internally rotating the arms
I am very confused now what to do as i feel impingement while doing a dip and NOT while benchpress or any overhead movement.
Shoulder injury is a nightmare i was in depression because i stop training 3 to 4 months i see physiotherapy and as long as it heals i start training slowly and it stops me from training. What i want to say is be careful from shoulder injury my life is hell i don't want that for no body
Luv u Jeff thank u so much
cool to have You on Youtube, shoulders always was a dark forest for me
Haha baseball players love jeff 💯💯
Can we get a video on how to get our fingers to twist?
Using this to learn Anatomy
Thank you so much for the super informational video!
I wish I knew this channel before I started training and before all the pain.
I have shoulder joint hypermobility and only thanks to your channel I understood how it can be treated.
most people don't have the right knowledge about how to train right, we're lucky that we have this channel to learn from.
I think Jeff's rotator cuff is more muscular than my biceps
I wish I can train with Jeff, he is awesome and knows exactly what to work based on the correct anatomy. Thanks Jeff for all the knowledge sharing and videos.
when i do the stretch my right arm is almost touching the ground but the left side is feeling very bad and pops when i get to abount 45 degrees.What should i do in this case ?
Nothing is helping my shoulder injury. Been injured and depressed for 2,5 years now
5:32
I detached my labrum wrestling 🙁
I like how he talk about keeping he labrum healthy but I can't find anything about it…. pls help
Hi Jeff, how about a video on scapular stability doing the exercise that involves you using a ball on the wall doing circles or the alphabet. Love your vids
100's of videos. Do this! Don't do THAT, CAREFUL!. This WILL kill you, That will KILL your gains. Doing this will give your cat SPACE herpes.
Obviously entering into the gym is just too dangerous.
Danm here i was thinking my deltoids were underdeveloped and unstable
Can you do pull ups after a bankart repair?
Hope it really works! I'll try these ASAP! Suffered a traumatic SLAP tear about two tears ago. I have full ROM, but ever since I've been suffering friom chronic pain in the shoulder and scapula muscles. tnx for these much-needed tips.
hhhoooollyyy craaap, feels so good too. I'm gonna try and squat after doing this now 5:46….
I'm 50 years old and recently tore my labrum playing basketball tear is 12 to 5 but after watching a few of your videos I'm starting to sense There's Hope a light at the end of the tunnel that I will be active again but for right now this hurts real bad
Tried It and instantly helped, thanks a lot!
The "You have to do everything you can, to not do stupid shit like me…" got me 😂😂
Hey Jeff, I have a tiny bone bump that is protruding in the back of my shoulder? Is this the case of an internally rotated/ rounded shoulder? And if I follow the steps here would it fix?
Edit: I also have bad mobility with my right shoulder, but my left is pretty good and I don’t have the bone sticking out on the back for my left shoulder
5:15 Raymond: "Ah Sh$# my rotator cuff!"
Great video Jeff. Thank you for the info.
P.S. Jeff, I'd never call you a liar, but that was Jessie. He just took off his shirt. Can't fool me.
god bless these videos
I thank god i found this chanel everyday.
This is sooo good
Very informative
Very nice
When I tell my friends to check him out I say "Dude you need to check out Jeff Cavaliere AthleanX.com"
Wait so if my left shoulder moves around easily and i can shift my shoulder easily i lil out of place in my rotator cuff that means i have weak shoulders or weak rotator cuff
I was doing standing DB press and felt a huge snap like when you're cracking your fingers. At the top of the movement, I felt my shoulder rotating internally because it couldn't hold the weight and my body lost stabilization. I can still freely move my arm around but there is some slight pain while doing so. Is this anything serious?
Hey Jeff, absolutely love your channel. What's the crunching noise in my shoulder mean? There is no pain.