Athlean-XVideos

Shoulder Stretch to Fix Your Shoulders (GET DEEP!)



Construct greater shoulders whereas maintaining them wholesome with A-X

Shoulder ache is likely one of the most typical illnesses that derail a superb workout. Most frequently, just a few shoulder stretches are all that’s wanted to not simply appropriate the problem however forestall it from occurring within the first place. That stated, not many know the right way to correctly stretch their shoulder to assist cease shoulder ache from killing their workouts. On this video, I present you one of the crucial frequent shoulder maladies that causes discomfort when lifting and the right way to assess whether or not you’re affected by it in an effort to repair it.

The shoulder joint is wrapped tightly by a fibrous construction known as a capsule. The shoulder capsule has a posterior portion that’s chargeable for offering integrity and help to the humerus inside the ball and socket. When the muscular tissues surrounding the shoulder get tight (particularly the rotator cuff) these muscular tissues tend to push the top of the humerus ahead within the shoulder joint. As soon as there, the capsule can start to adaptively shorten which results in rather more power and critical adjustments within the joint.

To forestall shoulder capsule shrinking and tightness, you have to have a option to stretch this construction out. First nonetheless, it’s essential decide whether or not or not the tightness you are feeling is from the capsule or from one other muscle or muscular tissues in and across the shoulder.

I present you a posterior capsule check that can enable you to determine what you’re coping with. Lie in your again along with your arm absolutely internally rotated. Ensure that you’re internally rotating the arm on the shoulder and never simply pronating your forearm. From there, maintain your arm perpendicular to the bottom at ninety levels and guarantee that your again doesn’t roll and your shoulder blade doesn’t lose contact with the bottom.

See also  What To Eat To Build Muscle - Part II: Lunch

Attempt to convey your arm throughout your chest. If you will get the skin of your elbow to cross your chest midline you then possible don’t have a good posterior capsule and as a substitute are coping with both a good posterior delt or lat. Stretches might be seen for these in future movies right here on our channel.

The sleeper stretch as proven on this video is nice for stretching out the posterior shoulder capsule and serving to you to revive regular mobility inside the shoulder joint. Be certain to not crank in your arm an excessive amount of throughout this stretch and purpose to finish it just a few instances every week for 45-60 seconds every time till you stand up to 70 levels of inner rotation again to your shoulder and may nearly contact the bottom with the fingers on the affected aspect.

If you’d like a whole workout program that lets you restore most mobility and adaptability to unlock your biggest energy and measurement features ever, make sure to head to and get the ATHLEAN-X Coaching System. Begin utilizing the identical program utilized by tons of of prime skilled athletes in all main sports activities to start out reaping the rewards that these all stars see from their coaching.

For extra movies on the right way to stretch your shoulders in addition to the right way to stretch your hips and again, make sure to subscribe to our channel right here on youtube at

3793695 Views –  71195 Appreciated

#Shoulder #Stretch #Repair #Shoulders #DEEP

*

See also  FULL BODY WORKOUT | Strong & Sculpted

Related Articles

42 Comments

  1. Working on getting into Backbends and doing a few single arm crabs made me sore for days as if I did lat pull downs only on my left side. I knew something was up, and a diligent search turned up this video. It may be seven years old but it is a gem 💎 Solved my problem! As always great clear instruction. Thanks 🙏🏻

  2. Aljo put on 20-30 lb of muscle in less than a year at peak physical conditioning. he's been fighting pro for over a fkin decade. how the fuck can he put on 20-30 lbs of pure muscle. .So to see him talk about Dilishaw's doping fiasco is def out of order and typical of the usual suspect behavior of someone using PEDs, just like when Izzy grew a titty and couldn't stop accusing Costa to be doping under USADA's nose, and ofc his excuse for growing a size C bra-tit with massive gyno-nip was 'i did too much marijuanan' lol how stupid to they take us to be… No one in the history of smoking weed has ever grown a titty cuz of it….If that were to be true Snoop would have Size D breasts by now, he be wearing some natty bra to cover that shit, heck even Peter Davidson would be walking around with tits bigger than Kim K…
    Bottom-line: We all know USADA's dope testing is as legit as nicki minaj's ass and these fighters at the top know it too !! Aljo got so buff so fast fkin insane ! even with sarms/PEDs that's an impressive dopin cycle to say the least !! If not roids they all are def taking sarms etc.

    What do ya'll think ??

  3. Do you know if you're going to heaven when you die? Are you 100% sure?

    -We have all sinned(Rom. 3:23)

    -The punishment for sin is in a literal fire burning hell for all eternity(Romans 6:23,Rev. 20:14)

    -God loves sinners, but hates sin(Psalm 7:11,John 3:16)

    -Jesus Christ(God in the flesh) died for our sins on the cross,was buried,and rose again from the dead on the 3rd day(Rom 5:8,1 Corinthians 15:3-4.)

    -There is nothing we can do to save ourselves(Eph 2:8-9)

    -It is a gift of God recieved by faith(Eph 2:8-9)

    -If you trust that Jesus died for your sins,was buried,and rose again on the 3rd day, you have permanent everlasting life immediately.

    (John 6:47,1 Cor 15: 1-4)

    47 Verily, verily, I say unto you, He that believeth on me hath(present tense) everlasting life. (John 6:47)

    -Jesus will never turn anyone away, or lose anyone who comes(John 6:37-39)

    -Everlasting life is ETERNAL SECURITY, you can't lose everlasting life.

    If you owe a debt to the bank you can't pay, and a stranger comes and pays it; the bank will send a representative to ask if you want to accept the payment. Jesus paid your debt already, but you can accept or reject it.

    Below are some accompanying scriptures

    “For all have sinned, and come short of the glory of God;”

    Romans 3:23

    Wherefore, as by one man sin entered into the world, and death by sin; and so death passed upon all men, for that all have sinned:

    Romans 5:12

    For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord.

    Romans 6:23

    And death and hell were cast into the lake of fire. This is the second death.

    Rev 20:14

    But God commendeth his love toward us, in that, while we were yet sinners, Christ died for us.

    Romans 5:8

    For by grace are ye saved through faith; and that not of yourselves: it is the gift of God:

    Not of works, lest any man should boast.

    Eph 2:8-9

    3 For I delivered unto you first of all that which I also received, how that Christ died for our sins according to the scriptures;

    4 And that he was buried, and that he rose again the third day according to the scriptures:

    1 Co 15:3-4

    For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.

    John 3:16

    He that believeth on the Son hath everlasting life: and he that believeth not the Son shall not see life; but the wrath of God abideth on him.

    John 3:36

    And this is the Father's will which hath sent me, that of all which he hath given me I should lose nothing, but should raise it up again at the last day.

    John 6:39

    1 John 5:13

    King James Version

    13 These things have I written unto you that believe on the name of the Son of God; that ye may know that ye have eternal life, and that ye may believe on the name of the Son of God.

  4. Soooo if I can rotate my arm all the way to the floor, that means I don't have any tightness? I feel the stretch, but I can still rotate my arm that much.

  5. Several months ago I woke up with an excruciating pain in my arm and didn’t get a relief for a few days. It was horrible. While the pain went away, I couldn’t figure out what caused it. After spending hours on google and seeing specialists, this video has solved the mystery for me. Thank you!!! I needed this stretch.

  6. So I’m assuming you do both shoulders?? If not, wouldn’t that cause more of an imbalance? Also, so you retract the shoulder that is on the ground? Just trying to make sure before I do this. I’m also doing pec stretch and subscap per his recommendation from another video on tight internal rotators.

  7. Great videos! I have a question…In 2019 had a posterior shoulder dislocation and suffered an impact fracture to the ball of the humerus at point of contact. In a surgical procedure in March, 2021 The BALL joint was replaced in the "Ream & Run" procedure done as an ATHLETIC PROSTHESIS, JUST the Ball joint. In the surgery I was told the biceps tendon was frayed and the doctor repaired it. My current problem is the tighness I get when raising my arm up overhead. The tightness is in the top front of the shoulder, where the biceps tendon attaches, and the area around the scapula/lats which aren't as "Mobile". I seem to get more relief when I workout the biceps with curls and then some stretching. But I still can't get the scapula to move as independently as it should. Do you have any advice on how to get the flexibility back in these areas. Doc told me I should be close to 100% after two years, and although I DO workout and go to P.T. once a week, I'm also 67 years young, and the process isn't as fast as I was hoping for. A previous patient was able to resume powerlifting after having the same surgical procedure done, but he was a much younger man, in his 30s. Thanks for ALL you do to help those of us in need.

  8. Would this be OK to do with AC Joint degenerative changes arthiritis? I often sleep on my side with hand under pillow and arm at external rotation so basically the opposite of what your doing. Is this why it's called the sleeper stretch??

  9. How do I fix my anterior shoulder capsule ? Do I have to get surgery or are there stretches or exercises to get it back right ? I’ve been dealing with constant pain for over 4 years please help. Thanks in advance.

  10. Mike from Elk Grove California age 63. This Is really helpful, informative and very important for anyone. Since I'm just started my ISSA Personal Trainer course very educational for me. Thank you

  11. Jeff should make series explaining nerve pain and entrapment and any excersises that could decompress and relieve those symptoms. Or maybe even know how you can tell if a nerve problem could be the cause rather than tendons, joints, muscles , etc

  12. Is it normal if I am stretching and the shoulder joint hurts? Like not awful awful but it does hurt and also I hear a clunk clunk noise like something's moving in there? Does anyone else have that?

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button