I like that you identified each rotor cuff muscle and then the specific exercises for that particular muscle. This was a great clip, I’m hooked and subscribing
Solid walk through on the rotator cuff exercises. I sent your link to a couple friends who need help. And love the kiddo running through while you are looking seriously at the camera. Keep doing that improv!
Fantastic video...short and to the point with great instructional video...can you make one for a problematic shoulder with impingements issues or advanced DJD issues...ways to avoid arthroscopic surgery
I had to have rotator cuff surgery in 2005 after horrible pain and a partial tear. I am back to using 55 pound barbels. I couldn’t lift 5 pounds after surgery. Took a year to get back strength. Good luck everyone.
yeah one out of 8 million warm up muscles to be aware of so you can do 89 trillion workouts out of. Thanks for adding this in !!!!! hopefully they can favorite me !!!! ... ...... . . . . . . . Each channel lands on a specific item. Each channel updates on a new scientific research ... None of them add up.. and they always change. If your mind isn't blown.. well.. enjoy the ez life.
brother u are just too lost to think for yourself so you resort to blaming the people. Everything holds its truth - in the end we are human but still individuals and trial and error (sometimes with a professional at hand) is the only thing giving u real results.
Good video, though I think the push-up needs a little explainer. So many people do them wrong with their arms splayed, won't get get the benefits here that way.
I did physiotherapy for my rotator cuffs and the best treatment by a country mile is just hanging from a bar. Dr. Kirsch explains in his book “Shoulder pain, the solution, and prevention” why it works and I will testify that it did wonders for me.,
If you do not incorporate scapular retraining, the rotator cuff will simply be overworked and pathology will continue. Additionally, lengthening the pectoralis minor will allow scapulohumeral mechanics to work properly because tight pec minor pulls the scapula forward and by default the humeral head along with it. Although that's too much to cover in a short video. Best wishes in your endeavors.
Absolutely! Checking the foundation at the spine and scapula is always a great place to start. This video is simply a succint retelling of the results on a study about max volumetric contraction of each rotator cuff muscle.
Rotator cuff injuries are the worst. I mean, not literally the worst, but of all the injuries i have had, the rotator cuff affected every part of my day.
Have you guys done any videos on the adductors? Went over them and I didn't see any. It'd be great to see some simple exercises to strengthen them after a groin pull.
Here is something that might work for you. It addresses all of the muscles of the lower back, hips and inner thigh. Find a low concrete wall or similar about waist high (doesn't matter what, just make sure it is stable). Squat on the wall one-footed with one leg dangling or maybe just touching the wall for balance. You should have chosen a wall where you can touch or grip something to help keep your balance as you squat. Now you will find that a lot of your body weight is begin transfered through your hips and inner thighs. you will reall feel it as everything stretches under tension, so this is muscle strengthening as well as musle stretching. Experiment with shifting around your hips, move your butt away from your heel, open your kneees, opening your adductors, leaning this way of that. This will increase and change the angle of the load on all of the muscles, ligaments, tendons and fascia of the entire hip complex. And this is why you need to be able to touch something for balance as you do this. Hold for time. Maybe 60 secs at a time is enough. This feels great. Do not overdo it bcs it is much more powerful than you might think bcs you are applying a lot of your passive bodyweight. Hope it helps.
these exercises can help strengthen your rotator cuff...but please note if you have damaged it then I wouldn't recommend a press up...and also note that external rotation with upper arm held at side is a very good exercise too.
As stated in the video, these aren’t necessarily the best rehab exercises, they are simply the ones researchers found to create the greatest contraction in each muscle. Dr. Emily notes that people who need these exercises contextualized to their situation should reach out to a physical therapist.
If you are here because you have already injured your rotator cuff, and you know press ups are a distant dream... do wall press ups. Thanks to my brother the physiotherapist for the free advice.
Would/should I still try any of these, given that I am 73, and scheduled for a surgical repair on June 13, 2024. I've had some pain and movement issues for about 3--4 months.
Thanks for posting this video. Very informative. Is freestyle swimming bad for the rotator cuff, if there is a dull pain from a dislocated collar bone, many decades ago?
Rather than thinking about if freestyle swimming is bad, consider first if you have the mobility and strength for freestyle swimming. If not, a PT can help move you in the right direction!
@@bereadypt you replied! I'm impressed. thanx. I swam distance in my younger years, and off and on during child rearing. (Not dedicated.) Restarted "just" B4 covid, (which closed the pools). Now I've restarted ...again. Trying to get back in shape. My right shoulder doesn't bother me when I swim, but has a dull ache randomly, but not noticeable when not thinkin about it. I'm 67, 6', 180lbs, on no meds, and don't see doctors. Always active. Some minor weight training. Just curious if swimming will aggravate my shoulder pain. Thanks again for your advice.
Hello Emily, I have a question, while doing pullups I have imbalances. I am unable to pull from my left shoulder as I'm right handed. Are there any exercises to fix this? Thanks.
resisted shoulder flexion = dumbbell front raise, or nah? like is there a subtle difference or does a front-delt-dominant movement also just happen to maximally contract two of the rotator cuff muscles? are there reasons (besides the quirks of individual anatomy or injury limitations) to use other exercises than those shown, or is maximal volume contraction a good heuristic for exercise efficacy?
Great question! It would likely depend on what other movement patterns come up in your training, but we'd be hard pressed to say that the average asymptomatic individual wouldn't benefit from doing these movements once or twice a week.
One minute and change to show 4 exercises and also give information. Thank you! Sick and tired of videos with “3 quick techniques to…..” and it’s a half hour video. 🙄 We’ll done!
I don't know how they messed this one up this badly, supra/infraspinatus and teres minor do the same thing - abducting and extending arm and external rotation, they work together and I'm pretty sure you can't isolate any of them, as in you're either gonna be doing at least 2 of them with any movement, or 1 of them and 1 other muscle like rhomboids, trapezius, or posterior shoulder. And I'm pretty sure subscapularis is done with the pushup plus movement, along with serratus anterior.
@@MrOrthodox13 The purpose of the video was to show the results of a research article on maximum contraction of each muscle. It has little to do at all with isolation. We were surprised by the results of the study as well. From the theoretical biomechanical knowledge we have about these muscles, these aren't necessarily the movements you might think. But it's good to look at data and have our preconceptions challenged. www.jospt.org/doi/10.2519/jospt.2017.7271
Different types of lifestyles and training will change how these muscles perform. A baseball pitcher would benefit from explosive training and descent (negatives or eccentrics) training, where a gymnast might benefit from more isometric holds at end ranges. All depends on what you do.
There are much better exercises for the rotator cuff muscles. I had issues with my left rotator cuff and did a lot of research on how to strengthen them. Since then, I've helped a lot of people with rotator cuff problems. Most of them suffered from impingement of the supraspinatus while benching due to shoulders being too internally rotated. We solved the problem with impingement and strengthened the rotator cuff muscles. Now they bench with no issues. The only exercise I can see working is the external rotation for the infraspinatus at 0:34 of the video. There are much better exercises for the other muscles.
Okay, not to be rude, but none of this works. I will now tell you what does work and in fact works like a charm not only to eliminate rotator cuff and impingement problems and even frozen shoulders (why I developed these exercises) but to eliminate forward head posture and other postural problems that often contribute to shoulder and neck problems. I call it "quasi-isometrics" bcs, like all isometric exercises, these exercises are performed with little or no change in the joint angle concerned. There are six exercises in this series of quasi-isometrics. Five can be done sitting in an upright chair. The sixth is done lying on the ground. You really only need to do the first four to get the promised benefits. The fifth and sixth exercises are more function-focused than pain-elimination focused and are hard to explain so I will not explain them here. These exercises can be done every day and even multiple times a day. If you feel like having a day off, then do so. Your problems will start to disappear immediately and will be gone in eight weeks. - Equipment: Get a length of inner tube from the front tire of a 150cc mortorbike. You might get this free out of the rubbish bin at a motorcycle shop but it is cheap in any case. - Sit on a stool or the edge of a chair and grasp the length of inner tube with both hands pronated (i.e., hands palm-down or palms-forward) and a few inches apart. Adjust for comfort. - Set your shoulders back and down (so your scapulae are flat) and keep your chin tucked (pulled back). This is VERY IMPORTANT. - Pull the tube apart and hold for time while maintaining the scapulae and chinas described above. - The four basic pull directions are as follows: 1. With the tube held at throat level, pull apart. You will feel this in the upper trapezius. 2. Across your mid or upper chest, pull down and back (squeeze your shoulderblades together).3. Out to the side (actually not directly to the side but a few degrees in front of the shoulder) similar to what is often called an "archers pull" , Make sure that you keep your elbow poinint down on this one so as to avoid a strain in the armpit. 4. Down and forward with one hand touching the thigh. These first four pull-aparts are the key exercises. Exercises 5 and 6 focus on the front of the shoulder as well as the rear and the involve actions similar to a kind of cheat-curl. But I cannot explain them here as there is too little space. Sorry. - Start by doing holds of a minimum of 10 secs. Later build to longer holds if you like, especially the chest pulls. I nowadays do the chest pull holds for 90 secs. No sudden accelerations are required. It shluld take about 4 seconds to get to 100% effort. Then hold it. On long holds, you may like to pulse the movement a little.
- You won't get much stretch from the tube, especially at first. The inner tube is not like a mere rubber band or gym bands. It has little stretch. When you get stronger, you will get a little more stretch and also as the tube warms up with use it stretches a little more. But very little stretch is needed. Just enough to stimulate your Golgi tendon organs (look up this on physio-pedia as it is very important to understand why these exercises work). - These exercises are very effective bcs they are quasi-isometric holds (so that there is little muscle lengthening and muscle fiber tearing but there is still a lot of muscle fibre recruitment bcs the slight lengthening means more stimulation of the CNS via the Golgi tendons, which does not occur in pure isometrics. This is a CRUCIAL point) . - **Your effort counts most of all. Put in maximum effort once you get max contraction.** Also with experience you can hold for longer times. Time under tension is important for hypertrophy. - Do it just once a day for a few reps or even as many times a day as you like and every day too. While isometrics do not cause injury - because there is no muscle fiber movement - these inner tube exercises are *quasi*-isometric and do involve a small amount of muscle fiber movement, so while it is is hard to overdo them, it not impossible. So have a rest day occasionally when you feel like it. It is up to you, but it becomes a little addictive bcs visible results come so fast, so watch out. I do them almost every day. You will find a couple of exercises could be tough on the wrists. I have never had any problems with this - my wrists just got stronger - but just be aware of it, especailly at the beginning. - This works hands, wrists, forearms, upper arms, shoulders, traps, neck, upper chest, upper back, rhomboids and lats. You will be filling out your T shirts differently very fast. You will develop a beautiful, easy, confident posture, which too few men nowadays have. - This exercise is very mental. If you do these holds as hard as you can - 100% effort - you will see results very, very fast. - Warning. Keep those shoulders back and down and your chin back! Remember that. - Free, safe (no muscle tears) and super time efficient. And if punching things (self defense) is one of your hobbies, you will find that this creates punches where there are no power leaks along the upper body part of the punching chain. - very good exercise for those who spend a lot of time in poor posture at the computer. You can take a break from the computer a few times a day to do these exercises. That is great idea. - You will definitely notice the significant visual difference after 4-8 weeks weeks. Thicker neck and shoulders, arms, etc. You will notice that you are standing with better posture and many aches and pains (shoulders, neck) are gone or reduced.
3 years ago, I was told I had a "frozen" shoulder. The pain lasted for months and I had maybe 20% range of motion. Could NOT lift my arm above my head. I got to a gym and kind of yolo'd it. In less than 2 weeks the pain was all gone. Within a month I had 95% range of motion. Personally, I believe it was from extreme poor posture stuck to a pc screen for endless hours a day. No issues since then. Idk...
Thanks for making this fast and to the point!
More to come!
she's really pretty
DEAR GOD LETS ALL FITNESS GURUS AND INFLUENCERS LEARN FROM THIS TEACHER. just the facts and the technique(s) subbed for life
I need physical therapy BAD all of a sudden
I think is really contagious because I need it too badly
Don't make me turn the hose on you dogs.
I like that she focuses on maximum contraction. Also, I bet she has a ripped six-pack.
AHAHAHA! 0:30 love the little dude
Awesome video! Your small assistant is hilarious. Thank you!
Short and straight to the point!
she is not too short
@@Sergiuss555 omg. The video is short.
I like that you identified each rotor cuff muscle and then the specific exercises for that particular muscle. This was a great clip, I’m hooked and subscribing
The information is totally wrong though, so there’s that.
Straight to the point! Great video! :)
Straight to the point videos are the best. Thank you!
Thank you for being concise and to the point.
More to come!
Thank you - that's super useful. Always struggled to get a range of rotator cuff muscle exercises which were isolated enough to help me balance them.
Thank you for taking the time!
I have a damaged rotor cuff. That video was very helpful
Thank you for the detailed knowledge and great exercise demonstration
Solid walk through on the rotator cuff exercises. I sent your link to a couple friends who need help. And love the kiddo running through while you are looking seriously at the camera. Keep doing that improv!
Look at my comment above.
Don’t tell my wife…. But I think I love her. 😮
Thanks for this presentation.
Thank you. Ill try these.
Impressive woman .
Very helpful. I’m eager to get to the gym in the morning and start these to see if they’ll help with my pain.
Pls see my comment above on quasi isometrics using an inner tube. This will solve your shoulder problems.
Wow... how I would love to work and learn from her..
Thank you.
Great info!
That's great, and simple to do movements science based all in 1.15 min how good! Thanks!
We'll try to keep it up!
Fantastic video...short and to the point with great instructional video...can you make one for a problematic shoulder with impingements issues or advanced DJD issues...ways to avoid arthroscopic surgery
I had to have rotator cuff surgery in 2005 after horrible pain and a partial tear. I am back to using 55 pound barbels. I couldn’t lift 5 pounds after surgery. Took a year to get back strength. Good luck everyone.
Great info
Perfect 👌. Just what I needed.
yeah one out of 8 million warm up muscles to be aware of so you can do 89 trillion workouts out of. Thanks for adding this in !!!!! hopefully they can favorite me !!!! ... ......
.
.
.
.
.
.
.
Each channel lands on a specific item. Each channel updates on a new scientific research ... None of them add up.. and they always change. If your mind isn't blown.. well.. enjoy the ez life.
AKA, there is no channel to add this all up... hint hint nudge nudge
brother u are just too lost to think for yourself so you resort to blaming the people. Everything holds its truth - in the end we are human but still individuals and trial and error (sometimes with a professional at hand) is the only thing giving u real results.
Very professional presentation…..
Thankyou
Very well done
Thanks
Good. Beautiful.
Good video, though I think the push-up needs a little explainer. So many people do them wrong with their arms splayed, won't get get the benefits here that way.
I did physiotherapy for my rotator cuffs and the best treatment by a country mile is just hanging from a bar. Dr. Kirsch explains in his book “Shoulder pain, the solution, and prevention” why it works and I will testify that it did wonders for me.,
Good stuff! Have you ever worked with clubs and maces? (I love what they do for the mobility and stability of the RT muscles)
If you do not incorporate scapular retraining, the rotator cuff will simply be overworked and pathology will continue. Additionally, lengthening the pectoralis minor will allow scapulohumeral mechanics to work properly because tight pec minor pulls the scapula forward and by default the humeral head along with it.
Although that's too much to cover in a short video.
Best wishes in your endeavors.
Absolutely! Checking the foundation at the spine and scapula is always a great place to start. This video is simply a succint retelling of the results on a study about max volumetric contraction of each rotator cuff muscle.
Rotator cuff injuries are the worst. I mean, not literally the worst, but of all the injuries i have had, the rotator cuff affected every part of my day.
Short and to the point 👉 I also suggest considering peptides for RC injuries
good you still see people online who are shy
it is obvious how NOT arrogant she is ... quite modest
Have you guys done any videos on the adductors? Went over them and I didn't see any. It'd be great to see some simple exercises to strengthen them after a groin pull.
Here is something that might work for you. It addresses all of the muscles of the lower back, hips and inner thigh. Find a low concrete wall or similar about waist high (doesn't matter what, just make sure it is stable). Squat on the wall one-footed with one leg dangling or maybe just touching the wall for balance. You should have chosen a wall where you can touch or grip something to help keep your balance as you squat. Now you will find that a lot of your body weight is begin transfered through your hips and inner thighs. you will reall feel it as everything stretches under tension, so this is muscle strengthening as well as musle stretching. Experiment with shifting around your hips, move your butt away from your heel, open your kneees, opening your adductors, leaning this way of that. This will increase and change the angle of the load on all of the muscles, ligaments, tendons and fascia of the entire hip complex. And this is why you need to be able to touch something for balance as you do this. Hold for time. Maybe 60 secs at a time is enough. This feels great. Do not overdo it bcs it is much more powerful than you might think bcs you are applying a lot of your passive bodyweight. Hope it helps.
Video Request:
Pallof Presses vs Iso Pallof holds, which is 'better', how, why etc in all axis'
rotation, extention, flexion
I have two torn rotator cuffs and I'm currently doing physio so I'll be incorporating some of these exercises into my routine to see if it helps.
See my comment on doing quasi-isometric holds using an inner tube. Will solve your problems.
these exercises can help strengthen your rotator cuff...but please note if you have damaged it then I wouldn't recommend a press up...and also note that external rotation with upper arm held at side is a very good exercise too.
As stated in the video, these aren’t necessarily the best rehab exercises, they are simply the ones researchers found to create the greatest contraction in each muscle. Dr. Emily notes that people who need these exercises contextualized to their situation should reach out to a physical therapist.
@@usernamethatworks apologies that's a fair response...and I'll edit my message above to clarify my point...thanks.
If you are here because you have already injured your rotator cuff, and you know press ups are a distant dream... do wall press ups. Thanks to my brother the physiotherapist for the free advice.
Would/should I still try any of these, given that I am 73, and scheduled for a surgical repair on June 13, 2024. I've had some pain and movement issues for about 3--4 months.
0:25 pushup + I see the supraspinatus being worked with dips too
Thanks for posting this video. Very informative.
Is freestyle swimming bad for the rotator cuff, if there is a dull pain from a dislocated collar bone, many decades ago?
Rather than thinking about if freestyle swimming is bad, consider first if you have the mobility and strength for freestyle swimming. If not, a PT can help move you in the right direction!
@@bereadypt you replied! I'm impressed. thanx. I swam distance in my younger years, and off and on during child rearing.
(Not dedicated.) Restarted "just" B4 covid, (which closed the pools). Now I've restarted ...again. Trying to get back in shape. My right shoulder doesn't bother me when I swim, but has a dull ache randomly, but not noticeable when not thinkin about it.
I'm 67, 6', 180lbs, on no meds, and don't see doctors. Always active. Some minor weight training. Just curious if swimming will aggravate my shoulder pain. Thanks again for your advice.
Please repeat the exercise movement multiple times. Good job!
Just tap the left side of the video and it will rewind 10 seconds.
Hello Emily, I have a question, while doing pullups I have imbalances. I am unable to pull from my left shoulder as I'm right handed. Are there any exercises to fix this? Thanks.
Can you please do a video on IT band sliding (over the underlying bone)
resisted shoulder flexion = dumbbell front raise, or nah?
like is there a subtle difference or does a front-delt-dominant movement also just happen to maximally contract two of the rotator cuff muscles?
are there reasons (besides the quirks of individual anatomy or injury limitations) to use other exercises than those shown, or is maximal volume contraction a good heuristic for exercise efficacy?
Thought i was getting best exercuses for a tear. Oh well...
Do you have your own channel?
What should be preventetive exercise frequency be? roughly
a few times a week?
or once every few weeks? 2? 3?
or something in between?
ty
Great question! It would likely depend on what other movement patterns come up in your training, but we'd be hard pressed to say that the average asymptomatic individual wouldn't benefit from doing these movements once or twice a week.
@@bereadypt Thank you.
One minute and change to show 4 exercises and also give information. Thank you! Sick and tired of videos with “3 quick techniques to…..” and it’s a half hour video. 🙄 We’ll done!
there are still healthy beautiful woman!
/cheer!
💖
Wouldn’t shoulder extension work the teres minor?
Not shoulder flexion.
A pull up would be an example not a front raise.
I don't know how they messed this one up this badly, supra/infraspinatus and teres minor do the same thing - abducting and extending arm and external rotation, they work together and I'm pretty sure you can't isolate any of them, as in you're either gonna be doing at least 2 of them with any movement, or 1 of them and 1 other muscle like rhomboids, trapezius, or posterior shoulder. And I'm pretty sure subscapularis is done with the pushup plus movement, along with serratus anterior.
@@MrOrthodox13 The purpose of the video was to show the results of a research article on maximum contraction of each muscle. It has little to do at all with isolation. We were surprised by the results of the study as well. From the theoretical biomechanical knowledge we have about these muscles, these aren't necessarily the movements you might think. But it's good to look at data and have our preconceptions challenged. www.jospt.org/doi/10.2519/jospt.2017.7271
@@bereadyptwell said
She's pretty
What about explosive movements or descents(?) as I've heard that's a more appropriate context within which these muscles perform?
Different types of lifestyles and training will change how these muscles perform. A baseball pitcher would benefit from explosive training and descent (negatives or eccentrics) training, where a gymnast might benefit from more isometric holds at end ranges. All depends on what you do.
Where can we follow you?
There are much better exercises for the rotator cuff muscles. I had issues with my left rotator cuff and did a lot of research on how to strengthen them. Since then, I've helped a lot of people with rotator cuff problems. Most of them suffered from impingement of the supraspinatus while benching due to shoulders being too internally rotated. We solved the problem with impingement and strengthened the rotator cuff muscles. Now they bench with no issues. The only exercise I can see working is the external rotation for the infraspinatus at 0:34 of the video. There are much better exercises for the other muscles.
You should make a video.
Emily ❤
No the computer is not listening my shoulder popped out of socket the other day
so cute :) 0:30
Apparently doing multiple reps lifting the 12 ounce can from the table to my mouth, decreasing the weight each time, has been less than effective.
jacked !!
Wow 🤩 aren’t you just the prettiest thing on RUclips 😍😍🥰
Drop dead gorgeous! Couldn't help but notice . . .
That’s her main selling feature. All this content has been done before
😂
Heyyy Emily.
Hi Emily.
do isometrics to strengthen it, you don't even need weights or equipment
No terrible. Resistance bands are the best for them. I have yet to see anyone make a video for all 4 heads.
Okay, not to be rude, but none of this works. I will now tell you what does work and in fact works like a charm not only to eliminate rotator cuff and impingement problems and even frozen shoulders (why I developed these exercises) but to eliminate forward head posture and other postural problems that often contribute to shoulder and neck problems. I call it "quasi-isometrics" bcs, like all isometric exercises, these exercises are performed with little or no change in the joint angle concerned.
There are six exercises in this series of quasi-isometrics. Five can be done sitting in an upright chair. The sixth is done lying on the ground. You really only need to do the first four to get the promised benefits. The fifth and sixth exercises are more function-focused than pain-elimination focused and are hard to explain so I will not explain them here. These exercises can be done every day and even multiple times a day. If you feel like having a day off, then do so. Your problems will start to disappear immediately and will be gone in eight weeks.
- Equipment: Get a length of inner tube from the front tire of a 150cc mortorbike. You might get this free out of the rubbish bin at a motorcycle shop but it is cheap in any case.
- Sit on a stool or the edge of a chair and grasp the length of inner tube with both hands pronated (i.e., hands palm-down or palms-forward) and a few inches apart. Adjust for comfort.
- Set your shoulders back and down (so your scapulae are flat) and keep your chin tucked (pulled back). This is VERY IMPORTANT.
- Pull the tube apart and hold for time while maintaining the scapulae and chinas described above.
- The four basic pull directions are as follows: 1. With the tube held at throat level, pull apart. You will feel this in the upper trapezius. 2. Across your mid or upper chest, pull down and back (squeeze your shoulderblades together).3. Out to the side (actually not directly to the side but a few degrees in front of the shoulder) similar to what is often called an "archers pull" , Make sure that you keep your elbow poinint down on this one so as to avoid a strain in the armpit. 4. Down and forward with one hand touching the thigh.
These first four pull-aparts are the key exercises. Exercises 5 and 6 focus on the front of the shoulder as well as the rear and the involve actions similar to a kind of cheat-curl. But I cannot explain them here as there is too little space. Sorry.
- Start by doing holds of a minimum of 10 secs. Later build to longer holds if you like, especially the chest pulls. I nowadays do the chest pull holds for 90 secs. No sudden accelerations are required. It shluld take about 4 seconds to get to 100% effort. Then hold it. On long holds, you may like to pulse the movement a little.
- You won't get much stretch from the tube, especially at first. The inner tube is not like a mere rubber band or gym bands. It has little stretch. When you get stronger, you will get a little more stretch and also as the tube warms up with use it stretches a little more. But very little stretch is needed. Just enough to stimulate your Golgi tendon organs (look up this on physio-pedia as it is very important to understand why these exercises work).
- These exercises are very effective bcs they are quasi-isometric holds (so that there is little muscle lengthening and muscle fiber tearing but there is still a lot of muscle fibre recruitment bcs the slight lengthening means more stimulation of the CNS via the Golgi tendons, which does not occur in pure isometrics. This is a CRUCIAL point) .
- **Your effort counts most of all. Put in maximum effort once you get max contraction.** Also with experience you can hold for longer times. Time under tension is important for hypertrophy.
- Do it just once a day for a few reps or even as many times a day as you like and every day too. While isometrics do not cause injury - because there is no muscle fiber movement - these inner tube exercises are *quasi*-isometric and do involve a small amount of muscle fiber movement, so while it is is hard to overdo them, it not impossible. So have a rest day occasionally when you feel like it. It is up to you, but it becomes a little addictive bcs visible results come so fast, so watch out. I do them almost every day. You will find a couple of exercises could be tough on the wrists. I have never had any problems with this - my wrists just got stronger - but just be aware of it, especailly at the beginning.
- This works hands, wrists, forearms, upper arms, shoulders, traps, neck, upper chest, upper back, rhomboids and lats. You will be filling out your T shirts differently very fast. You will develop a beautiful, easy, confident posture, which too few men nowadays have.
- This exercise is very mental. If you do these holds as hard as you can - 100% effort - you will see results very, very fast.
- Warning. Keep those shoulders back and down and your chin back! Remember that.
- Free, safe (no muscle tears) and super time efficient. And if punching things (self defense) is one of your hobbies, you will find that this creates punches where there are no power leaks along the upper body part of the punching chain.
- very good exercise for those who spend a lot of time in poor posture at the computer. You can take a break from the computer a few times a day to do these exercises. That is great idea.
- You will definitely notice the significant visual difference after 4-8 weeks weeks. Thicker neck and shoulders, arms, etc. You will notice that you are standing with better posture and many aches and pains (shoulders, neck) are gone or reduced.
I'll give them a try.
terrys miner
I am single. I need all kinds of help.
Hello gorgeous 👋
Emily a baddy
And you are smoking!
3 years ago, I was told I had a "frozen" shoulder. The pain lasted for months and I had maybe 20% range of motion. Could NOT lift my arm above my head. I got to a gym and kind of yolo'd it. In less than 2 weeks the pain was all gone. Within a month I had 95% range of motion. Personally, I believe it was from extreme poor posture stuck to a pc screen for endless hours a day. No issues since then. Idk...
8/10 .. something wrong with voice
Creeper
Just a comment to appreciate how beautiful Emily is. 10/10
Don't simp!
I concur
Thirsty bro
Simp🤢
I concur
whats her @ asking for a friend
Muh rotating cuffs.