SHOULDER PAIN? Infraspinatus & Lower Trapezius Activation Exercise
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- Опубликовано: 9 июл 2024
- The lower trapezius muscle is crucial to pain-free shoulders and in this video you'll learn a new exercise to get it firing that doesn't bother your shoulders like many other lower trap exercises can.
There are 2 key reasons the lower trapezius muscle is important:
1) It helps prevent shoulder impingement.
Along with the serratus anterior muscle, it works to keep the scapula (shoulder blade) in a good position as you move your arm around.
If either the lower trap or serratus anterior (or both) aren't activating, are weak or have poor endurance, you may experience a "pinchy" and/or "kinda sharp, achy" feeling at the front of your shoulder when you lift your arm up overhead.
2) Research has shown it activates less in those WITH shoulder pain vs. those with pain-free shoulders. Especially compared to the upper trapezius.
Here's one such study:
www.ncbi.nlm.nih.gov/pmc/arti...
There are many others that show the same thing.
It makes sense, especially considering the upper trap tends to activate in isolation when a person is experiencing stress.
Modern humans are ripe for excessive upper trap / insufficient lower trap activation patterns.
Thankfully, there are solutions.
This exercise provides one path to getting the lower trap working better and having the upper trap chill out.
IN THIS VIDEO
00:00 - Intro
01:00 - Study #1: Shoulder-Muscle Activation in Individuals With Previous Shoulder Injuries
pubmed.ncbi.nlm.nih.gov/25559...
01:52 - Lower Trapezius Activation Exercise
06:05 - Link to the posterior scapular tilt exercise: • 3 Keys to Rehab a Rota...
07:45 - Study #2: Scapular Retraction under Adduction Load www.ncbi.nlm.nih.gov/pmc/arti...
09:00 - Join the "Shoulder Pain Solution" Waitlist: www.precisionmovement.coach/s...
RESOURCES AND LINKS MENTIONED
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!)
Shoulder Pain Solution: www.precisionmovement.coach/s... - address the root causes of issues like shoulder impingement, rotator cuff tears, AC joint dysfunction, scapular winging, serratus anterior dysfunction and more - for lasting relief.
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. 
Спорт
Some links and highlights from this video:
01:00 - Study #1: Shoulder-Muscle Activation in Individuals With Previous Shoulder Injuries
pubmed.ncbi.nlm.nih.gov/25559480/
01:52 - Lower Trapezius Activation Exercise
06:05 - Link to the posterior scapular tilt exercise: ruclips.net/video/o9fiTFfW4uU/видео.html
07:45 - Study #2: Scapular Retraction under Adduction Load www.ncbi.nlm.nih.gov/pmc/articles/PMC8430934/
👉 We have a new course coming soon - Shoulder Pain Solution!
Join the waiting list here: www.precisionmovement.coach/shoulder-pain-solution/waitlist/
I have a shoulder clicking issue in both shoulders and a small tear inside my right shoulder joint.
I went to physiotherapist and one of the exercises involved lying down and lifting my arm being stretched out straight to try to do lower trapezius activation but I don't find it particularly helpful.
Imma try these exercises hope it is more helpful
@@vtn08 hope it helps and thanks for trying it out :)
Please consider starting this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Is there any good alternative method of activating this muscle if you don't have a sturdy pole to wrap anything around? I'm a bit wary of attempting a bungee cord on a door frame - they're shallow and low-quality, and I'm renting.
I think this gentleman is excellent. I have used so many of his videos to treat trouble-spots in my anatomy and he is spot on : they work. I am British and at times I have to rewind when I can't understand his American pronunciation, but not often. He refers to himself as "Coach E" I thought he said "Cochise." I have rectified some long term problems via physiotheraputic videos on RUclips, not with doctors and other professionales face to face but by dogged persistent RUclips searches. I am grateful for all the pro's who have upladed free videos on fitness etc. God bless them all; God bless RUclips and most of all God bless Cochise.
Lol and thanks for following along and commenting.
We are Canadian btw ;)
Cochise is the best.
- Coach Joshua, Team PM
I'm American and I also thought he was "Cochise"!
i work in the restaurant industry and have had chronic lower trapezius pain for over 3 years. it's been debilitating at times where simply standing and breathing deeply was causing immense pain. i've been doing these and it's helped me finally get a great mind to muscle connection and to start activating these muscles.. my posture has improved, my upper chest tightness and sternocleidomastoid muscles have loosened up, virtually eliminating my tension headaches. thanks so much for this great information. subscribed!
Nice work!
Thanks for trying it out and for sharing your experience.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Said it before, this video saved my life. I've watched A LOT of videos trying to solve my problem and this one worked like magic. THANK YOU! you are a very good professional and you know it
We really appreciate your continued support!
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
You always add a video on exactly what I'm looking for at the moment I need it. Starting to suspect you're some kind of psychic. Thanks Coach E. Gonna add this to my shoulder mobility routine right away.
I sensed a disturbance in the force and knew it was the right thing to do ;)
I have been suffering from this shoulder pain for a month now. You hit the nail on the head. My left trap is tight and sore constantly.....Thank you so much for these exercises! You truy know what you are taking about!
Glad that it helped!
Absolutely brilliant exercise. My left upper trap has been tonic for years and ive tried all the usual stuff and reinforced the dysfunction in the process. Thank you so much 🙏
You are welcome and thanks for trying it out :)
Same with me. The pain Got me depressed cause I couldn't even sleep right for YEARS. This aproach here solved the problem. And i've tryied A LOT of thing before. Even went to a chiropractor for months and didn't work.
Hard to believe, but the FIRST time I did this, I could raise my injured arm, pain free- straight up, above my head significantly more than before - I didn't expect improvement so quickly, but this exercise did it for me, and I will continue to train it a few times a week. thanks coach E. Your explanation and modelling is clear and to the point. I also figure it is good to do with both arms, even though the problem is with my left, but there must be some reciprocity by working both sides.
Awesome!
@@PrecisionMovementCoach I revisited this 'injury' a year later. It presented as #10 pain, thought it was maybe a heart attack it was so bad. I have been working the ulnar nerve for two days and the pain is down to a 3/10. Movement is returning. so I am revisiting these exercises to rehab the infraspinatus. My test showed a supraspinatus tear, but that has improved as well with the nerve massagine, gently., but I am slowly training that as well. Thanks for such detail, excellent teaching.
I always appreciate these videos
And we really appreciate comments like yours :)
This is just what I need! I have bad anterior tilt of scap from decades of hunching over a keyboard. Thanks Coach E!
Happy to help!
I've had chronic shoulder bursitis / impingement for years. No rehab ever worked, until i saw this video.
You've saved me, thank you so much.
Yay!
Thanks so much for taking the time to try the exercises and commenting.
We really appreciate that.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Your channel and videos have been very helpful. Through this channel I have learned the necessity of reaching and activating dormant muscles, rather than only targetting the symptoms with for example stretching. As a frequent gym goer, I find myself suprised how weak some muscles still are, and how your techniques target them effectively using only bodyweight. I like that you are straight to the point and strike me like a reliable source and professional first and foremost, rather than a youtuber.
Appreciate that!
This movement has been a game changer for me! Thanks Eric!
You're so welcome!
Excellent as always! I’m sure this will be helpful and I will be adding it to my mobility and strengthening routine. Thank you!
Glad it was helpful!
I love the use of the pants as equipment-I think a lot of us get hung up on the perfect piece of equipment.
Well, they have to be a certain brand and colour of pants you know… 😂
Trust me I’ve been there - I’m speaking from experience. The key is to just get it done.
Hey thanks so much for this video. Not only did you explain my problem but I'm certainly going to do the exercises to help it. 👍
Fantastic!
This vídeo is GOLD
Glad that you think so :)
Yes I really enjoy watching your video and makes a big difference to learn your techniques to excercise on my pain shoulders thank you for sharing
Thanks for following along!
Thank you Coach for educational Videos
You are welcome :)
I love how you guys back up what you’re saying with studies. Very professional:) I am just starting as a therapist for the first time at a clinic in a day. Looking forward to helping others. There is a good amount on RUclips I find helpful. Some stuff I already know. Some stuff I think why had I not thought of that? And some stuff wow I can see that would work but would never had thought about it. Exercises are just as important as the treatment its self. Most issues are caused by repetitive movements with no counter for it, learned movement or compensations and the body not realising after an injury to move back to the old ways/ stays in the new habit. I love the SAID principle (specific adaptations to imposed demands), what ever you do you body adapts to that good or bad. That is nothing new to you guys. Keep up the good work and helping those to function better and relieve pain. 👍
Thanks for following along and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Love your videos Eric and the information you provide with them. Good to hear this exercise will help with neck issues since I am currently experiencing discomfort in my neck mostly caused by FHP or Forward Head Posture. Adding it to my routine today.
Happy to help!
One of the best posture exercises ive seen. Love it
Glad to read that :)
Love this! Thank you.
You are welcome :)
Thx again! Always what I needed! Much love from România!
Happy to help!
Thanks for the video. Great info and details. Looking forward to the shoulder pain program.
Thanks for following along!
you are the best keep doing what you do.
Thanks for that!
lol the pants. I am not well educated on anatomy yet I tried to figure out which muscles were "blind" and weak, causing my arms and neck problems.
I searched for infraspinatus, subscapularis and rhomboids exercises and I'm glad I came across this video. thank you for using the language that will help me in my self study (such as posterior, anterior, adduction and abduction). I will add this to rotation.
I love that you’re taking it upon yourself to learn the terms. Keep it up - it’s super helpful and will go a long way to helping you fully master your own body.
This helps tremendously. Wish I had discovered it earlier. Thanks!
Better late than never.
Thanks for stopping by and trying it out :)
- Coach Joshua, Team PM
Thanks for sharing!
Thanks for watching!
Wow I love this I can't wait to implement this into my rehab routine
Let us know how it goes!
You are fantastic show demonstration & explaining how help relief pain in the shoulders & neck!!🤗
Happy to help!
Thanks!
Thank you!!!
We really appreciate the support :)
- Coach Joshua, Team PM
This was so so freaking helpful thank you so much man I’ve been in serious pain from super tight trap and shoulder pain on my right side for a year now and I think this is going to help tremendously 🙏🏼. All I want in life right now is to be pain free so I can return to my activities and hopefully reduce tension headaches.
Hi!
We are so happy that you found us. Thanks for following along and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
This reminds me of the games I played as a kid, with others, standing in the door way, and applying force to our arms, them letting them float up :-) you do a fantastic job explaining the mechanics. this is very helpful. ty
Thanks for following along :)
thank you❤
:)
Excited to give this exercise a try! I like how it's similar to the "good posture" position I'm trying to build a stronger mind-body connection for. The Ys and Ts exercises feel so abstract from my everyday movements.
Let us know how it goes :)
Thanks so much! Your production really helped me! My upper and lower trap imbalance on my left side was really hurting my posture.
Excellent info! I am studying for my NASM-CPT certification and this information is 100% correct exercise science!
Happy to help and good luck with your studies :)
Thank you so much for this video. In rural areas I really struggle to get activation of LT due to Impingement. I am definitely going to incorporate this. Thank you!
You are so welcome!
This is amazing and exactly what I've needed! Thanks, Coach E! (btw, the pants? you crack me up. one of the things I love about your full Precision Movement series!)
Thanks for following along!
Great, useful video, truly helpful material... clear explanations and demonstrations, and the sense that you da** well care about helping folks with this issue makes this a five-star 'thumbs up' coming your way. Thank you so much... (just bought into your Shoulder Control program, have high hopes)
Much appreciated!
You are a life saver 🥲.
Thank you so much for uploading these amazing videos.🔥💯❤
I have had pinching shoulders, Tight traps, weak unbalanced back. And killer migraines. By doing these I can feel how unactivated some of my body parts are.
Happy to help!
This stuff is so useful , no wonder why both my scapulas feels uneven when hanging in ribs and having very tight neck and trapezius muscles after workout !
Great stuff Eric 👌
Glad it was helpful!
So helpful! Ty
:)
This is excellent! I've been struggling with the lower trap and hit a wall in my recovery that looks to be related to too much upper trap activation. Can't wait to try this.
Let us know how it goes :)
Really great stuff
Glad that you think so :)
Thanks
You're welcome!
this is great. I have had many surgeries, and I work as a CPT for elderly folk. these video are very useful, and provide safe ways for people to activate hard to reach muscles, to begin the quest to achieve holistic muscle balance. thank you
You are welcome and let us know if you need any more assistance :)
thank you....
You're welcome!
Lovely excercise. Never seen this before. I thought I've seen it all already, occupying myself intensively with shoulder prehab for 4 yours now.
Glad that you like it!
Great exercise
Yes, thank you :)
I've been searching endlessly for videos to help me with my shoulder/tight trap problem. Nothing has worked. I have even came across your videos. BUT this one right here has gave me some relief and my scapula has stopped winging! I've only done one session of this followed by some other lower trap exercises. I'm forever thankful to you! 🙌
Happy to help!
How are you feeling now ? Has this fixed your shoulder issues?
Thanks coach E !
Any time!
Definitely gonna do that move later
Let us know how it goes :)
Finally an intelligent comment in regards to individuals who lack lower trapezius activation. To prescribe a y raise or the like when I cannot raise my arm over my head was just ridiculous. I’m going to give this a shot. I’ve had this shoulder issue for almost 14 years and with no relief. I’m hopeful this is the answer.
Thanks so much for that validation of our methods.
We really appreciate you stopping by to let us know that.
Keep us posted on your progress and let us know if you ever need more advice :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach what I wish I could understand is why or how does this movement strength the infraspinatus muscle? The insertion of the infrapinatus at the humerus is exactly where I feel most of my pain and if I attempt to train it directly it is simply too painful and avails nothing. My only assumption is that by developing the lower trapezius muscle that it will allow the infraspinatus to function properly and that in its current state it’s possibly taking on too much work compensating for the lack of external rotation that should be accomplished by the lower trapezius as it retracts and depresses the scapula?
It will benefit you to do further assessments to truly understand the root causes of your issue. Don't just focus on one muscle or exercise. It's hard for me to provide more advice without seeing you move.
The resourced in the video description can help. Especially, the Shoulder Pain Solution program.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
You are good bin watching lots of good information
Thanks for watching!
Excelente 👌🏽 thanks
Glad you liked it!
This exercise finally helped me figure out why I was having posterior shoulder pain on my left side with rowing or any pulling movements at the bottom part when my elbows are fully bent. I think my left shoulder blade wasn’t retracting correctly which was causing impingement. All the other lower trap exercises weren’t doing it for me , I just couldn’t feel the right muscle contracting .
This one is a game changer I actually use it while rowing and it alleviates the pain by cuing my shoulder blade
Nice work!
Glad that you figured that out :)
- Coach Joshua, Team PM
This guy is up there with bob and brad🙏
Thanks!
I've had some bizarre pain and muscle issues near my mid back on and off for 20 years. I'm a hyper mobile male aged 34. I've tried everything and chiro has helped but the pain returned years later. This completely takes away the pain and when done eccentrically feels incredible. You are a life saver I was just about to get an MRI. Thanks!!!
I've never felt my lats light up like this before. Does it make sense that this is the only exercise that works for true lat activation? Or is it just me?
Nice work!
Good information. Thank you.
You are welcome!
@@PrecisionMovementCoach I got your app. I have been having impingement problems. My shoulders feel better already.
Thanks bud
No problem 👍
Tack!
Varsågod!
How's everything going?
- Coach Joshua, Team PM
You're brilliant! I don't know if the cause is my unstable sternoclavicular joint, using the same hand while sitting at a desk for too long, or both? but this exercise showed me a great starting point with pain-free. My scalene and SCM are the ones that are super tight more than my u.trap.
Hi and thanks for the comment!
Keep working on this content as it will help your neck.
Also, check out the first two videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=neck
Keep us posted on your progress :)
- Coach Joshua, Team PM
Your videos have helped me so much in just two weeks, it's shocking!! I play volleyball and everything has improved except for one thing. I get pain in my low back like above the butt crack and the area of pain goes up to being in line with top of hips, that whole area but not higher than top of hip bones. As the games progress, this area feels tighter and tighter. My hip flexors are really tight so I imagine this is playing into it because in volleyball you spend so much time in that bent over ready position. Can you recommend one or more of your vids that would address what I need to do for improvement?
Check out the ROM Coach app here:
www.precisionmovement.coach/rom-yt
Do the Lower Your Movement Age assessment and get started on the recommended routines. They will be specific to your needs.
In the meantime, try to take "posture" breaks during your games to give those areas a rest.
- Coach Joshua, Team PM
Like magic!
Thank you! Cheers!
Thanks for the video.. I'm a physio and I like how this video makes sense and the rationale behind it has some weight...i have a shoulder impingement.. been trying different stuff and so far I'm 90% better.. full ROM in all individual planes.. combination plane is the problem.i can't do bent elbow shoulder abduction and external rotation.. will try this for 2-4 weeks and find out..
Thanks for the feedback and comments KKSS and weighing in on the kinesiological basis as a fellow professional. I have some thoughts on the bent elbow shoulder abduction and ER thing. Stay tuned. - Coach E
I've got that same issue... single plane ROM is good, combination creates pain spikes. We will try anything that makes sense, in order to regain functionality and dismiss the pain. This video is very encouraging to me.
@@tuercacaso Let us know how it goes!
Great content shared, as always 😊. Was wondering if you guys would share an updated ab workout video 😃
Glad that you like it and thanks for the suggestion.
For now, check out the first 6 videos here:
ruclips.net/user/PrecisionMovementCoachsearch?query=abs
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for the link, will check it out. While watching this video I was thinking to myself, “Coach E’s abs are goals, actually he’s in really good shape overall 💪🏼” haha
This is very good for activating the rhomboids and lower traps!
I'm trying to identify an exercise to pair this with to target the levator scapulae.
It is hard to strengthen the levator relative to the upper traps. They both hold the scapula up, but they rotate the scapula in different directions.
Any recommendations? Thanks.
Thanks for following along.
Please check out the Neck Pain 1 ROM Coach app routine to help address your levator scapulae issue:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Great vid….thank you for this! What microphone are you using?
Glad that you like it!
I cannot overstate how much this has changed my life! I have suffered severely with the Sternocleidomastoid muscle on my RHS for years. Whilst this hasn't completely solved the issue, it has dramatically reduced the amount of pain I was suffering with, and I can finally sleep better at night.
As you clearly know what you're doing, do you have any exercises that could help me with the gracilis muscle in my left thigh? It's stopped me running and even cycling, walking is also becoming painful. Any help would be greatly appreciated.
Liked & Subbed :)
Thanks for sharing your experience and for following along.
Check out the ROM Coach Discover Your Movement Age assessment tool. It will give you ideas about how to address the root cause of your gracilis issue:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Good demonstration, I'll try this in the gym 2 days later.
I tried prone dumbell Y raises this week, I did one on a flat surface and one on a slight inclne bench.
I assume the flat bench version would hit the lower traps more than the incline, where the rear delts and upper traps be more advantaged, am I right?
I want to emphazise lower traps as much for a better posture and mid back endurance throughout the day.
Thanks for trying it out!
There probably isn't that much difference between the two planes with respect to muscle activation. It depends more on how much you load your arms and your ability to control the weight.
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for the reply Coach Joshua. I had a tid-bit knowledge that the high point of a muscle in the plane is the part that gets worked more, so I assumed the decline angled version would be hitting the lower section of the lower traps a bit more compared to a flat plane.
I have started with 12.5kg dumbells in each arm and doing 2x10 two times a week, like I said I tried both angles.
I guess I'll give it some time with the decline first and see how it makes my lower traps feel, and compare to flat.
I don't want to cycle between the two and want only the optimum, I guess compulsiveness got me good lol. :)
Thank you again, and best wishes. :)
UPDATE: Just incase someone watching this vid ends up reading this thread and is suffering from mid back pain, ripping, burning feelings of discomfort.
I upped my weekly volume to 12 sets, training that exercise on a flat bench, 4 sets per session 3 sessions a week, it did wonders, almost 90 percent of the pain and discomfort disappeared in the mid back/low trap area, and seems like it has helped reduce (to a lesser degree) neck pain too that I had.
So, make sure you have an effective amount of weakly volume, and when doing the movement do it to almost your last repetition, meaning realy work it without straining your self of course. Because the multiple muscles there need a good workout to adapt and get stronger.
Thank you Precision Movement for the education.
Hey I have trouble sitting up straight in class and holding my upper back up and my head. I think I overcompensate for my weak low trap by shrugging my shoulder blades up and that's my trap and neck always hurt. I also have bad forward head posture constant migraines sore jaw unconsciously clenching teeth blurred vision and tinnitus. Also when I press on my jaw I get zaps all the way up my face on my cheeks and eyeball. Could this all be caused just by bad posture and would it be fixed if I did this
It's definitely worth addressing your forward head posture.
This video can help:
ruclips.net/video/_-KNO3GE0l4/видео.html
- Coach Joshua, Team PM
Well for 50 years my neck has been pulled over by now I know, my trapesius. Of course, I went the usual array of docs. Only a kiiesiologist told me where it was coming from. She gave me herbs. No go eithe4. So, now, you give me hope. Thank you. These exercises already tale away the upper trap and scapula pain. Hopefully, in time, my neck will be realeased. I am excited.
.
We are excited too!
Keep us posted on your progress :)
- Coach Joshua, Team PM
Bruh I've been thinking about the possibility of a correlation between my shoulder pain and my comparatively weak lower traps. How are you always on time
The Force is strong with me.
How frequent would you recommend - is it a matter of more is better, or is there an optimal rep, sets, and frequency?
Spend about 2 min working on this 2 - 3 times per week :)
- Coach Joshua, Team PM
Hi, can you recommend any resistance bands I can buy on Amazon to implement these exercises at home? Thank you!
Great question!
We don't recommend a particular brand. They are all similar. As long as you get something that resembles what Eric demonstrates you are good to go.
Thanks for stopping by to comment :)
- Coach Joshua, Team PM
Would this theoretically be a good exercise for golfers elbow stemming from ultra weak shoulders?
Great question!
Potentially and it's worth doing them. Also check these out:
ruclips.net/video/FIwV-Fv047Q/видео.htmlsi=8Jqw-Sgi9WQ2GDVX
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Hi Eric, will this exercise also help with fixing the winging scapula ?
Definitely!
It's part of a bigger program that you can read about in the video description and will help you out!
- Coach Joshua, Team PM
I don’t really feel this between my shoulder blades at all and sometimes on the adduction I could feel my upper trap
Thanks for letting us know that.
The beauty of the exercise is that it works even if you don't feel it in certain places. Your awareness will improve with time and practice.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Sorry if this a repeated question: Would squeezing my arm against a largish yoga brick have the same effect as pulling on a band? Thx!
Are you suggesting that you squeeze the brick into your body? If so, then no it won't be the same but pulling against a door frame or similarly sturdy and stationary object will :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you!
Can you feel posterior tilt of the scapula?
In the movie this movement is not visible (at least to me) which makes me wondering how I can recognize this when doing this myself. I am not sure if I can feel it.
It is very subtle and you can learn to perceive it better with practice.
Try out this drill:
1. Make a thumbs-up sign with your left hand,
2. Reach behind your back with your left hand with the back of the hand touching your back,.
3. Touch the bottom corner of your Right scapula with the thumb of that hand, and
4. As you practice tilting your scap you will get tactile feedback from your thumb. This will enhance your experience.
5. Repeat for the other side.
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach How clever! So I gave it a try and unfortunately didn't feel anything. But I will keep trying. Now I know how to verfity it:) Thanks!
I've never felt my lower trap isolated like this, I always tried all the Y raises but my shoulders were creaking and achy doing that and didn't hit my lower trap.
Cool, eh?
I have lower trapezius strain and then couple months after I ended up shoulder impingment bicep tendonitis and tricep all on the same side 😮
Yikes!
Did you try out the exercises?
- Coach Joshua, Team PM
My shoulder hike when I raise my arm little bit. What exercise do you recommend to stop shoulder hike?
This video is a good place to start :)
Also, check out the Total Shoulder Mobility 1 ROM Coach routine:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
My upper traps and levator scapulae is constantly inflamed and painful and i cant move my head.
Did the video help?
Consider starting this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
wow i really need help on this..I don't have a stand ..how other way to perform this band stretch???..Pls help
Try pulling your arm against a doorway instead :)
@@PrecisionMovementCoach yes that technique I do often..just thinking if any other way
Thnx for ur quick reply
@@Alypinkflower Something like this may help:
www.amazon.ca/Resistance-Attachment-Exercise-Perfect-Workout/dp/B08T62PR1X/ref=asc_df_B08T62PR1X/?tag=googleshopc0c-20&linkCode=df0&hvadid=459878417444&hvpos=&hvnetw=g&hvrand=8099299933782672874&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9001042&hvtargid=pla-1214280348644&psc=1
- Coach Joshua, Team PM
Would there be any adverse effects if I could only do this exercise on 1 side? My right shoulder is VERY frozen, which has caused me to have pain in my left shoulder due to overuse. So I would only be able to do this on the left.
It will be beneficial to help the L shoulder function better and you may get some benefit via something called the "crossover effect" - basically when you work one side, it can provide benefit to the other side even if that side isn't worked. It's a neurological phenomenon. So go for it! - Coach E
When I’m exercising with dumbbells, ( lifting over my head) 6:07 my right shoulder makes very loud crack, it doesn’t hurt but my dr says to continue exercising as long it doesn’t hurt. However, when I lay down on my right side to sleep, it’s very sore in the morning. I’m afraid it’s not normal. Any exercise you’d recommend for me to do it. I’d appreciate. Thank you 🙏🏽 🌺
It's hard to say if those things are connected. However, we've got a tool that can help you to assess and address the root cause of your issue.
The Shoulder Pain Solution can help you to retool your shoulders so that you can keep using the dumbbells:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
The left side of my neck hurts, my upper trap is strained, my deltoid is strained and weak, as well as my biceps. I cant lift a weight heavier than 20 pounds above my shoulder line. Could it be this is the solution?
It could certainly be part of the solution.
Try out the exercises and let us know how it goes :)
- Coach Joshua, Team PM
Thanks for this!
I feel my upper traps a lot when I do movements and its annoying. Also when I pick up heavy stuff wrong I can feel it in my shoulders near the tip of the front side (amicron bone area?) I had a previous shoulder impingement. Hopefully this helps?
This will be a good exercise for you. And check our shoulder impingement video for more info on that: ruclips.net/video/Umx6ywiJv_I/видео.html
@@PrecisionMovementCoach thanks! Will this also help with posture? Will it help to release the pec minor?
@@trentwhalin9422 indirectly yes and you should check this out too:
www.precisionmovement.coach/opt-forward-head-posture/
@@PrecisionMovementCoach thanks! And one other question. Will handstand push ups and/or lateral raises, for instance, use less of the upper traps after this exercise in the video?
@@trentwhalin9422 potentially and it's worth trying them out to see how it goes :)
- Coach Joshua, Team PM
Hello, is this exercise good for levator scapulae pain?
Yup!
Also check out these videos for more ideas:
www.youtube.com/@PrecisionMovementCoach/search?query=levator
- Coach Joshua, Team PM
@@PrecisionMovementCoach, thanks coach! I saw them and I think they helped me in first 2-3 days and pain back again even I do all that exercies for weeks. I am in aghony of pain man, but thanks for this videos!
Does it treat neck pain and hunched shoulders?
Yup!
:)
Ha! ha! It's not the band I'm concerned about but what to wrap it around to get it at the right height. So I just use invisible bands instead. ☺
Feel free to use a doorframe instead :)
- Coach Joshua, Team PM
Do we need abs like yours to do these exercises properly?
Ha...nope.
I didnt even know I had that muscle!! First time I was able to fire that muscle up, it started twitching and burning after only 3 seconds...
Awesome Leonard! That's a great sign that you've just woken that muscle up!
This makes my back spasm on both left and right sides….
Hmmmm...
Try backing off on the intensity and make sure that your back starts and stays relaxed. You are likely tensing up without realizing it. Also make sure your breathing is full and relaxed.
Let us know how it goes :)
- Coach Joshua, Team PM
On 4:43 - i have left 3 cm and down 4 cm problematic spot, like a dot, i don't know is it spazam, but it's such a huge problem 10 months. PLEASE HELP ME OUT. Its right side 🙏🙏🙏
Did the exercise help?
Lik bit, last pain relief mask 30 min and again and again, like spazam, that part always cracking, and when i turn to right side, right side all above rhomboid is tight, n under lower W - Hurts. Maybe it's inproportion?
@@kontrakonza1584 Keep working on the exercises and you will improve with time and practice :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach ok. I'll give a serious try. But seems not to effect my issue, but s definitely one of better exercises
My whole side instantly started cramping up
That is not uncommon and indicates that the muscles that are cramping are weak. They will get stronger with time and practice so keep working at it :)
- Coach Joshua, Team PM
If you have pants you can do this exercise
:)