My shoulder was so impinged last week that I could barely raise my arm above my shoulders and was also experiencing pain going into my bicep. I experienced some immediate relief after doing these exercises and now a week later I was able to go back to muay thai class and my shoulder feels 80% better. Thank you!
This video explains exactly how I feel. Rotator issues for 2 years. Pain in front of shoulder. Just followed along the exercises and it feels noticeably better in 5 mins. Esp exercises 3 and 4. Brilliant vid. Thanks 👍
@newts1964 totally recovered. The exercises eased the pain and range of motion got better. I also had 5 rounds of shockwave therapy and that made everything go away. Shoulder is a good as new and I couldn't be happier. All I do now is rehab exercises. 👍
@newts1964 not on the bicep no. He worked the front of the shoulder. That's where I had the most pain and inflammation. Then, he worked the rotator cuff muscles in the back. My external range of motion was so bad. , and painful. I honestly can't believe I've been fixed. 2 years of pain and numerous chiropractor visits. Then, I changed physio and healed in 6 weeks. Mine was more tendinopathy than a tear. Or tho he didn't rule out a slight tear without imagery. Hope you get yours sorted. It's a nightmare of an injury.
Chiropractor here. My profession predisposes me to biceps tendonitis and rotator cuff injuries. I performed these exercises today after 6 months of pain and noticed IMMEDIATE results. I will continue doing these regularly! Thank you for sharing your professional insights and recommendations.
Nice work! We are so happy the exercises worked. Thanks for trying them out and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
I've been down a rabbit hole for a few months now on trying to diagnose my issues because I can still do 98% of my training but not without massive amounts of warm up and slight discomfort. Once you mentioned the piece about the longhead and rotator cuff connection it's like a light bulb went off because my pain tends to move to multiple locations. This was a great overview, I really appreciate it!
I've been recovering from a shoulder subluxation for the past month and have had acute pain in the anterior shoulder that hasn't gone away. I found this video and did the exercises and immediately felt better the next day, I'm amazed. I'm not 100% yet but I'll keep working at it. Thank you so much for sharing!
i have to agree i was focusing more on just the forearm and lower bicep to stretch etc and 3 months still nothing me. the issue is the tendon in the shoulder and the last two exercises are like magic. amazing orthopedic here in ny and physio did nothing to addresses this.
I had this pain before I ended up rupturing my bicep tendon. Now, I’m 3 weeks post surgery doing simple range of motion exercises like supination and pronation. Great feedback and information! Thanks for sharing.
@@paulyskidda387 Yes, I'm back to doing normal activities but I'm still restricted to lifting heavy stuff. I'm 9 weeks post surgery and my range of motion and mobility is completely back to normal. I'm just developing my strength gains. I completely ruptured my tendon, so I needed surgery. I don't know the severity of your injury, but I would recommend you get checked out. Best of luck!
@@shirocp post-surgery how did u feel emotionally? I might have to get surgery and just knowing that makes me feel dreadful and knowing I will be limited with activities during recovery is another bummer Movement is my life I hope I have the strength in mind and body to get back to full strength after.
@@BB-mq9qk Honestly, I was preparing myself mentally before my surgery. I was feeling the same way as you, and I knew I would need patience on my side. I’m a very active person and I love going to the gym. But after surgery, I couldn’t do anything on my own. My wife helped me every step of the way. Just keep in mind that you have to recover and recovery doesn’t happen overnight. Do as the doctor instructs and you should be good. Hanging around friends and family and not isolating myself help me as well. I hope all goes well for you and I pray that you have a speedy recovery.
Thankyou for this. I will try the exercises this week. I’ve been to physio for this and I’ve tried other RUclips suggestions over the last 1/2 year. No major changes. I keep using that arm a lot during the day because it’s my dominant arm. So this never seems to go away. I get a lot of pain in the bicep More so then the shoulder area. Although I do feel it there too. Nothing is torn apparently I just have weak rotator cuffs. I’m trying to work on that but I first want to get this bicep pain to dissipate. I’ve also used anti-inflammatories at times. Just because of the pain in my bicep.
This video is really amazing Watched like 50+ videos. But this video tells that long head explanation so well. Also, it would be great if u guys make similar videos on other shoulder issues and how to test
Glad that you think so and thanks for watching. These videos can help you with your shoulders: www.youtube.com/@PrecisionMovementCoach/search?query=shoulder - Coach Joshua, Team PM
Thank you for this video. Its awesome how much new knowledge is available that just wast there 6-10 years ago! I cant find any videos or content that focus on biceps short head (the pain is at the origin). A few years back I was boxing, I threw a job and my partner countered with a right. He hit me under the arm above the elbow while my jab was halfway extended (internally rotated shoulder with arm protracted forwards), it popped out my arm from the shoulder, which was already able to naturally dislocate (i.e. shoulders were vulnerable). This injured the bicep short head and over time disabled the triceps long head to the point that I can't activate it anymore (it's very weak now). Overtime my teres and spinatus muscles tightened, causing winged scapula. I can easily address the shoulder internal rotators/triceps/pecs with a tiny ball and a massage gun and stretches, but the biceps is never healed and the other muscles end up tightening again.
Amazing! Thanks so much for trying it out and for letting us know. Keep up the great work. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Thank you for the tips. I had pain in my left shoulder and my left biceps didn't work properly(it hurt as hell when I do biceps curls and it was 2 times weaker than my right biceps). I tried this exercises and I already feel better. I have struggled with this issue for years.
Found these exercises very helpful...got better arm movement with less pain quickly. Had been working on what seemed to me was only a supra spanatis impingement doing exercises to strengthen rotator cuff muscles...but had pain in long bicep head area that was not improving. Now I think it can start to. Thank you.
@@nykko73 Seems the impingement itself is much better and my rotator cuff is healthy. However still have tenderness in upper arm, though that is slowly improving still.
1) Thumb poke I got a lot of spasm in my deltoid from that movement. 2) Funny with the arm stretch you chose the very arm I have issues raising overhead. 3) I can't rotate my are out -- away from the body Thanks for that. I'll check back in a month.
I'm 71 and for 8 months a dull pain in the right shoulder. Having trouble touching the left shoulder with the right hand . Gave it the necessary rest without improvement . At certain non extreme movements can hear a light rasping noise . Pain can go from 4 to 7 dependent on movements. Sadly my posture became somewhat hunched with age . Got "diclofenac" anti inflammatory medication for a short time.
I injured my shoulder like 3 years ago on an inclined dumbbell press. I let it rest and all but the pain is still there and I recently took a MRI scan and I found out that I have biceps tendinitis. I'm really hoping that I can overcome this.
You got this! Thanks for watching and let us know how the exercises go. You should notice changes after 4 weeks of training them 2 - 3 times weekly. Talk to you soon :) - Coach Joshua, Team PM
Very good routine, on the Shoulder Circle Crossover you do this exercise differently on your "shoulder rotator cuff" video, where after you cross over you relax the arms and return to starting position. Is there a preferred way?
The moment i settle into the active overhead stretch , my whole arm including the fingers begin to tingle and very quickly becomes numb. What should I do, and am I doing it right?
Hmmm. It's hard to say from our vantage point, but you are likely not doing anything wrong. Try not to raise your hands as high or spend as much time doing it. Keep us posted on your progress :) - Coach Joshua, Team PM
Great video and I look forward to doing the exercises. Mine long bicep tendonitis is definitely from swimming and I would describe the discomfort as "nagging" but not terrible. Do I need to stop swimming completely for a time period or can I just reduce it while I am adding this body work? It doesn't seem to make it worse but keeps it at a certain point of discomfort.
I ve read that strengthening the subscapularis is important to pull the humerus downwards and back. And that training the external rotators will counter intuitive lead to push the humerus to the front. I trained my external rotators a lot and it didnt helped me with my shoulder pain (impingement and biceps tendonitis). What do you think about that?
That is definitely a good start. These exercises can also help as can the resources in the video description. Especially the Shoulder Pain Solution program. Check it out and let us know if you have any more questions :) - Coach Joshua, Team PM
There are a number of things in your history that could help to understand better what is going on. It's also important to know how the pain started. Types of activity that you perform, any instability that you are experiencing, and the exact location of pain are also good indicators. Essentially, you need a physical exam. Hope that helps! - Coach Joshua, Team PM
Hey! Anyone can safely perform this exercise as long as they stay in complete control and respect their capabilities. Don't move through painful ROMs. Let us know if you need any recommendations for modifications :) - Coach Joshua, Team PM
Had rotator cuff surgery (left) 6 years ago no issues since. Supposedly I have a slight tear in the rt bicep. One thing I do know, have tendinitis in both shoulders doesn't bother me unless the weather changes to humid. Think I'll try these
I had a SLAP (type II) tear and got biceps tenodesis surgery 5 months ago. Even with PT, I'm still experiencing that front pain near the shoulder/biceps. Would you recommend these exercises still?
It's worth a try. You may have other issues and these tests can help you to rule them out: www.precisionmovement.coach/shoulder-impingement-test/ - Coach Joshua, Team PM
That is a valid question. Get as much movement and activation as you can...even 1 mm of ROM will be beneficial. Perform the exericses in a way that suits your capabilities. You do not have to copy Eric exactly. Hope that helps! - Coach Joshua, Team PM
@@PrecisionMovementCoach yea i did them but idk if it helped or not because im not in pain yet. I just feel my shoulder pain during bench or most chest exercises because i had this problem before. It starts off slow and slowly gets worse
No. Always attempt to stay pain-free. Modifications include moving slower and smaller. Let us know if that helps or if you need more assistance :) - Coach Joshua, Team PM
I dont know what kind of voodoo black magic this is, but my right shoulder that was bad since my teenage years felt better immediately after one set of these exercises!(use to be so bad i couldnt cough without my shoulder popping out of its socket). Thank you so much! Is there any way to contribute to what you guys are doing?
@@PrecisionMovementCoach Question: About a week ago, I notice intense pain in the front part of my shoulder (front delt) while lowering the barbell while benching, mostly at the bottom of the rep. It still hurts and I can bench right now; any load is painful. I’ve done the rotator cuff tests and I can do all of them. I’m not sure if this is a bicep tendon issue, rotator cuff, or something else. 😢😢
@@TheTrailDancer Did you try the exercises in the video? Try these next: www.precisionmovement.coach/shoulder-impingement-test/ - Coach Joshua, Team PM
Thanks for the suggestion. In the meantime, try to modify those activities so that they do not cause pain. These modifications will be different for everyone and you will have to experiment to find what works for you :) - Coach Joshua, Team PM
Hey so ive been dealing with pain like this for about 4 months now and a doctor suggested it is bicep tendonitis. I have shoulder/neck stifness, as well as the sharp pain directly in the shoulder tendon area. I wanted to know if I should be strengthening my bicep (im not strong by any means, and one of my opposite shoulder is winged with LTN damage) alongside these exercises, or just ride these out for a month and check with a doctor if its not going away.
Hi! There is quite a bit happening in your shoulders and there is more than one root cause. The Shoulder Pain Solution program can help you to better identify and address the issues: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM
i just tore ruptured long head of the bicep at shoulder.. i'm fit at 45yrs old. will I be able to do overhead presses again and work out my shoulders? Seems like i will be at risk of destabilizing my shoulder joint with overhead presses or is that a wrong assumption?
If you rehab your injury properly and make sure that your technique and training protocol are safe and effective then there should be no reason why you cannot do those exercises again :) - Coach Joshua, Team PM
Does this helps if you have popeye bicep after rotator cuff repair surgery? I had torn off my tendeon completely a few years ago, they repaired it but it was weak and only lasted a few years. I had a latisimo dorso transfer a few months ago. I had the popeye bicep since the surgery and never improved.
I don’t have the range of motion for these exercises. I have had MRI and diagnosed adhesive capsulitis. What do you recommend as biceps tendinitis is only part of the problem, slap tears etc. I have been doing pendulums and wall crawls for a while but no change on mobility. Recently regressed my rehab to isometric hols for internal/ external rotation and have some improvement. Please help as I have been suffering with limited mobility for over 12 months
Try doing the exercises even if you don't have the range of motion to do them exactly as shown. You need to modify them to suit your capabilities. Apply the same thought process to this set of exercises as well: ruclips.net/video/o9fiTFfW4uU/видео.html You need to move to heal no matter how small the range of motion. Do you have access to a pool? Gentle movement with the support of the water can help you to slowly expand your range of motion. We are here for you if you need more advice or assistance :) - Coach Joshua, Team PM
Is it possible to aggravate proximal biceps tendonitis during these excercises? I’m 99% certain that’s my problem (have had it for 1.5 years) and sometimes after excercise 2 and 4 it feels as my pain that radiates down the arm worsens a bit after the excercises. Don’t know if it could be when doing crossovers and my arm goes backwards it could stretch the tendon which irritates it? I don’t really experience any sharp pain at all doing the excercises.
The pain has gone from a 6 to a 0 in just one session. The thing that amazes me is that I started to feel this pain yesterday during a boxing class and, without searching anything related to it, RUclips just put this video on my front page. Subscribed and eager to look at your content. Thanks a lot!!
I am a family medicine physician with rotator cuff tear and biceps tendonosis. I have seen orthopedics and have had PT. I should say your videos are The Best in explaining the anatomy as well as exercises. Thank you so much for all that you do for us.
After the first time doing the fourth exercise, no pain in my right shoulder for the first time in months, thank you so so much! I thought it was other issues but this totally opened my eyes!
Those shoulder circle crossovers are pure gold! Like a shoulder massage. I feel so much better now after constant pain for weeks in my right shoulder. Thank you!!!
Please you tube...delete everything else on you tube and keep these guy sThanks so much, will defo watch and use the other videos here. I feel like I've had a work out doing just 2 exercises. Oh and pain gone.
I have done all of the exercise mentioned in the video but unfortunately the pain is as it is same and even after doing exercises whenever i bend my elbow for about 2 minutes i unable to straighten my arm 😢 i am suffering from a bad pain and i am unable to do anything So, kindly sugest me something plzz
Thanks for trying it out and it's time for something more comprehensive. Consider grabbing the Elbow Pain Solution program. It can help you to assess and address the root cause of your issues: www.precisionmovement.coach/elbow-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM
Execellent video! I have two questions: 1. Should I take a break from lifting weights during this 4 week period, and if so, when can I get back to lifting again? 2. When doing ”shoulder circle crossover” I get a click in my left shoulder (when reaching overhead and infront) Is it something I need to worry about?
I feel the clicking sensation when I internally rotate in the arms extended position. It doesn't hurt on a level greater than a 3/10, should I still use that excercise or will it be worse off for my shoulder?
Thank you going through this in such detail. When I got my rotator cuff surgery after a tear and shoulder impingement, the surgeon found that I had a bicep tendon luxation as well. It was that damn long head which hurt the most after surgery which really suprised me.
After 1 set x 3 reps of the exercises I have already noticed an improvement. I’m a Podiatrist and have had this problem on and off for years. I will continue to do these exercises weekly and hopefully never have to suffer again. Thank you both for generously sharing your expertise with all of us. It is very much appreciated.
Thank you both for this information. I’ve been struggling with this now for about a year. Going to get an MRI next month to see what is wrong. But I firmly believe it’s my long head bicep tendon from watch these videos
Doing various exercises like pendulums, stretches etc.makes me feel a lot relieved. However, just 2-3 sets of push-ups causes inflammation the next day. It's been several months. I do apply bear ice cubes on the deltoid, around twice a day. PS-the exercises have help get me full range of motion though
It's great to read that the exericses are helping. Keep working on them and you will improve with time and practice. Check out the resources in the video description for more ideas. Especially, the Elbow Pain Solution program :) - Coach Joshua, Team PM
Have to say I have been down the route for the last 6 months in going to pt, then going to a orthopaedics to get specialized care and this video is better than any of the advice I’ve gotten. I feel like I haven’t been heard and have just been sent to one doctor after another. I really appreciate the answers I have seen here as it’s the exact problem I’ve been experiencing. This is the first time I’ve gotten a true understandable diagnosis for what I have and finally some solutions! God bless you guys and the work you do!
Hi! Thank you so much for trusting us to help guide your efforts. The whole team appreciates it and they will see your comment. We are here for you if you ever need more advice or assistance, will always listen, and never turn you away until we exhaust all of our knowledge to help you regain control of your movement :) - Coach Joshua, Team PM
Hi, I dislocated my shoulder to the back a year ago while doing overhead excercises and my biceps tendon is constantly irritated since then. MRI shows no tears or anything, just an irritation at the back of my shoulder and my biceps tendons which are inflamed. Tried to go back to playing soccer after 5 months of PT but it doesn’t work because I get pain in my front shoulder and shortly after that in my romboids while running. The doctors said I have no stability in my ACJ but I have the feeling my scapula is in the wrong place which constantly irritates my biceps… what should I do? Please help
We are here for you! We designed the Shoulder Pain Solution program with people like you in mind. www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
I have been doing physio for a 'frozen shoulder' for a few months and hit a bit of a plateau... I think this is actually what is wrong with me. I can feel a difference after just one round of these exercises and ASMR for biceps has really helped reduce the irritation I was getting on some of my prescribed physio exercises as well. thank you!
Does sleeping on your side which pushing pressure on your shoulder to roll forward, Can this cause problem? Because i get really sore pain infront of my shoulder where the bicep long head area. I also get sore pain lifting my arm 120+ degrees up, and reach my lower/mid back
Hi! Any prolonged and static loading can affect our joints. Do your best to readjust your body if you catch yourself doing it. Also, experiment with different pillow/mattress combos if possible. Thanks for the comment and let us know if you have any more questions :) - Coach Joshua, Team PM
Thanks for the video - you mentioned clicking can aggravate it further. Do you have any recommendations for this problem? I experience clicking during certain movements when exercising the shoulder (especially on the eccentric part)
ouch! The shoulder circle crossover- I can't even do the full range of motion once my arm goes past my torso- will not go any further!! I don't know how others in the comments have pain and comment how they did this and are instantly cured, or at least relieved.
Hi and thanks for trying out the exercises. It sounds like you need something more progressive, comprehensive, and will help you to address the root cause of your issue once and for all. Our free content is okay, but it is just a bandaid. You can try to modify any painfull exercise to do it pain-free by moving slower and smaller. However, that will only take you so far. We are here for you and we designed the Shoulder Pain Solution program with people like you in mind: www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
Well deserve subscribe. I am having this specific issue and first time trying these 4 exercises, i felt immediate relief. I will continue to do this and update result after 4 weeks. By the way, i got this after a basketball game.
Amazing! Thanks for stopping by to watch, comment, and subscribe. We appreciate the trust. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM
Hi, and thanks for asking. That is not uncommon, as you are targeting that region. Is it painful or uncomfortable? How are you now? - Coach Joshua, Team PM
You are welcome and thanks for trying it out. Keep us posted on your progress. We know that you will improve with time and practice :) - Coach Joshua, Team PM
Thank you big time for these biceps tendinitis videos. I have biceps tendinitis for more than 2 years. I did the 3 shoulder courses with not much improvement. I noticed marked improvement in pain with the isometric exercise when stopping
Isometric shoulder exercises while stopping all shoulder strengthening exercises for almost 2 months decreased my pain by 90 %. So I am hopeful this video will get me to my goal:100% pain free Mega thank you!
Thank you very much. I think this video has explained the pain I have and it was not only about the shoulder alone but even the biceps should have been included in the equation
Did Murph the week before my fight, could not extend or rotate my shoulders at all. These exercises seriously boosted my recovery. I'll be sure to share your content for those in need ✊
You are welcome. Try out Contrast Therapy. Apply cold and hot water over the affected area in alternation for 30 sec each and for a total of 5 min. It is safe to do this multiple times per day. Let us know how it goes :) - Coach Joshua, Team PM
1000 X THANK YOU. I've been dealing with this off and on for nearly 3 YEARS now. I'll be studying this video closely and trying to help myself, since the docs "can't find" anything wrong.
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My shoulder was so impinged last week that I could barely raise my arm above my shoulders and was also experiencing pain going into my bicep. I experienced some immediate relief after doing these exercises and now a week later I was able to go back to muay thai class and my shoulder feels 80% better. Thank you!
Nice!
How is the shoulder now?
How is it now
This video explains exactly how I feel. Rotator issues for 2 years. Pain in front of shoulder. Just followed along the exercises and it feels noticeably better in 5 mins. Esp exercises 3 and 4. Brilliant vid. Thanks 👍
Thanks for sharing!
@newts1964 totally recovered. The exercises eased the pain and range of motion got better. I also had 5 rounds of shockwave therapy and that made everything go away. Shoulder is a good as new and I couldn't be happier. All I do now is rehab exercises. 👍
@newts1964 not on the bicep no. He worked the front of the shoulder. That's where I had the most pain and inflammation. Then, he worked the rotator cuff muscles in the back. My external range of motion was so bad. , and painful. I honestly can't believe I've been fixed. 2 years of pain and numerous chiropractor visits. Then, I changed physio and healed in 6 weeks. Mine was more tendinopathy than a tear. Or tho he didn't rule out a slight tear without imagery. Hope you get yours sorted. It's a nightmare of an injury.
Chiropractor here. My profession predisposes me to biceps tendonitis and rotator cuff injuries. I performed these exercises today after 6 months of pain and noticed IMMEDIATE results. I will continue doing these regularly! Thank you for sharing your professional insights and recommendations.
Nice work!
We are so happy the exercises worked.
Thanks for trying them out and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I've been down a rabbit hole for a few months now on trying to diagnose my issues because I can still do 98% of my training but not without massive amounts of warm up and slight discomfort. Once you mentioned the piece about the longhead and rotator cuff connection it's like a light bulb went off because my pain tends to move to multiple locations. This was a great overview, I really appreciate it!
Glad that you appreciate the content.
It's great that you found us so let us know if you have any questions :)
- Coach Joshua, Team PM
Thank you so much for such an in-depth video with so much of beneficial information. I really appreciate it!
You are welcome and thanks for following along!
I've been recovering from a shoulder subluxation for the past month and have had acute pain in the anterior shoulder that hasn't gone away. I found this video and did the exercises and immediately felt better the next day, I'm amazed. I'm not 100% yet but I'll keep working at it. Thank you so much for sharing!
Wow! That is great!!!
Thanks for trying it out and for sharing :)
- Coach Joshua, Team PM
Thanks a lot for all this series of videos! I'll be focused on them all february to start with 🥰
Good stuff! Keep us posted on your progress :)
The last 2 exercises work incredibly well. 2 years battling tendinitis and I see instant results after seeing this. Amazing video!!!
Great to hear!
i have to agree i was focusing more on just the forearm and lower bicep to stretch etc and 3 months still nothing me. the issue is the tendon in the shoulder and the last two exercises are like magic. amazing orthopedic here in ny and physio did nothing to addresses this.
i have had the same issue for a few years now and i am going to try this
Incredibly good exercises. The last one is already quite complicated movement, but works super well, as said in earlier comment. Thank You.
Great to hear!
I had this pain before I ended up rupturing my bicep tendon. Now, I’m 3 weeks post surgery doing simple range of motion exercises like supination and pronation. Great feedback and information! Thanks for sharing.
You are welcome!
Did the surgery help ? I’m scared I might need the surgery
@@paulyskidda387 Yes, I'm back to doing normal activities but I'm still restricted to lifting heavy stuff. I'm 9 weeks post surgery and my range of motion and mobility is completely back to normal. I'm just developing my strength gains. I completely ruptured my tendon, so I needed surgery. I don't know the severity of your injury, but I would recommend you get checked out. Best of luck!
@@shirocp post-surgery how did u feel emotionally? I might have to get surgery and just knowing that makes me feel dreadful and knowing I will be limited with activities during recovery is another bummer Movement is my life I hope I have the strength in mind and body to get back to full strength after.
@@BB-mq9qk Honestly, I was preparing myself mentally before my surgery. I was feeling the same way as you, and I knew I would need patience on my side. I’m a very active person and I love going to the gym. But after surgery, I couldn’t do anything on my own. My wife helped me every step of the way.
Just keep in mind that you have to recover and recovery doesn’t happen overnight. Do as the doctor instructs and you should be good. Hanging around friends and family and not isolating myself help me as well. I hope all goes well for you and I pray that you have a speedy recovery.
oh man, when she mentioned the internal rotation of the arm whilst elevated hit home so hard.
Nice.
I’ve had what seems to be this problem for several months. Never searched for it, it just showed up on my recommended today
Did you try out the exercises? - Coach Joshua, Team PM
These are great and I can already feel relief. Thank you for sharing!
You're so welcome!
Thanks for trying them out and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thankyou for this. I will try the exercises this week. I’ve been to physio for this and I’ve tried other RUclips suggestions over the last 1/2 year. No major changes.
I keep using that arm a lot during the day because it’s my dominant arm. So this never seems to go away. I get a lot of pain in the bicep More so then the shoulder area. Although I do feel it there too. Nothing is torn apparently
I just have weak rotator cuffs. I’m trying to work on that but I first want to get this bicep pain to dissipate. I’ve also used anti-inflammatories at times. Just because of the pain in my bicep.
Thanks for trying it out :)
This video is really amazing
Watched like 50+ videos.
But this video tells that long head explanation so well.
Also, it would be great if u guys make similar videos on other shoulder issues and how to test
Glad that you think so and thanks for watching.
These videos can help you with your shoulders:
www.youtube.com/@PrecisionMovementCoach/search?query=shoulder
- Coach Joshua, Team PM
Wow, I wish I had found this video two years ago. Thank you! This has made a major difference in my life!
Glad it was helpful!
Instant relief or it took some time to improve?
Thank you for this video. Its awesome how much new knowledge is available that just wast there 6-10 years ago! I cant find any videos or content that focus on biceps short head (the pain is at the origin).
A few years back I was boxing, I threw a job and my partner countered with a right. He hit me under the arm above the elbow while my jab was halfway extended (internally rotated shoulder with arm protracted forwards), it popped out my arm from the shoulder, which was already able to naturally dislocate (i.e. shoulders were vulnerable). This injured the bicep short head and over time disabled the triceps long head to the point that I can't activate it anymore (it's very weak now). Overtime my teres and spinatus muscles tightened, causing winged scapula. I can easily address the shoulder internal rotators/triceps/pecs with a tiny ball and a massage gun and stretches, but the biceps is never healed and the other muscles end up tightening again.
You are welcome and keep us posted on your progress :)
- Coach Joshua, team PM
Thank you! These exercises, especially #4 + Doc's advice at 20:50, have helped me reduce my pain from 8 to 0 in just over a week!
Amazing!
Thanks so much for trying it out and for letting us know.
Keep up the great work. We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you for the tips. I had pain in my left shoulder and my left biceps didn't work properly(it hurt as hell when I do biceps curls and it was 2 times weaker than my right biceps).
I tried this exercises and I already feel better.
I have struggled with this issue for years.
Nice work!
Thank you so much this has relieved the pain I’ve been going through, bless!!
Nice work!
These exercises are brilliant, thank you!!
Glad you like them!
Thanks for trying them out and letting us know :)
- Coach Joshua, Team PM
Found these exercises very helpful...got better arm movement with less pain quickly. Had been working on what seemed to me was only a supra spanatis impingement doing exercises to strengthen rotator cuff muscles...but had pain in long bicep head area that was not improving. Now I think it can start to. Thank you.
Nice work!
Keep it up and let us know if you have any more questions :)
- Coach Joshua, Team PM
Hi there how you feeling, I was convinced too that I have injured the supraspinatus but the pain in biceps suggests otherwise
@@nykko73 Seems the impingement itself is much better and my rotator cuff is healthy. However still have tenderness in upper arm, though that is slowly improving still.
1) Thumb poke I got a lot of spasm in my deltoid from that movement.
2) Funny with the arm stretch you chose the very arm I have issues raising overhead.
3) I can't rotate my are out -- away from the body
Thanks for that. I'll check back in a month.
Thanks for trying it out and keep us posted on your progress :)
The stretch in the wall is amazing...
Thank you :)
best video yet on this subject, thank you.
Glad you enjoyed it!
Wow! This was an awesome video. It really helped. Thank you.
Glad it was helpful!
I'm 71 and for 8 months a dull pain in the right shoulder. Having trouble touching the left shoulder with the right hand . Gave it the necessary rest without improvement . At certain non extreme movements can hear a light rasping noise . Pain can go from 4 to 7 dependent on movements.
Sadly my posture became somewhat hunched with age .
Got "diclofenac" anti inflammatory medication for a short time.
Hi and sorry for the late reply!
How are you now?
- Coach Joshua, Team PM
@@PrecisionMovementCoach Hi ..... things improved slowly .Rather than exercising ,I gave it rest ,which seemed to help at my age.
What a great job! Finally I understand my problem. 👍
Great to hear!
Thank you . These are good and explanation of muscles and tendons was helpful .
:)
I injured my shoulder like 3 years ago on an inclined dumbbell press. I let it rest and all but the pain is still there and I recently took a MRI scan and I found out that I have biceps tendinitis. I'm really hoping that I can overcome this.
You got this!
Thanks for watching and let us know how the exercises go.
You should notice changes after 4 weeks of training them 2 - 3 times weekly.
Talk to you soon :)
- Coach Joshua, Team PM
You probably flare to much practice light till u feel ready for heavy weight
so helpful...many thanks
Glad it was helpful!
This video is so amazing thank you so much!
You're welcome :)
Very good routine,
on the Shoulder Circle Crossover you do this exercise differently on your "shoulder rotator cuff" video, where after you cross over you relax the arms and return to starting position. Is there a preferred way?
Neither is preferable to the other...Eric just demonstrated them differently. Practicing both ways is a good idea :)
- Coach Joshua, Team PM
The moment i settle into the active overhead stretch , my whole arm including the fingers begin to tingle and very quickly becomes numb. What should I do, and am I doing it right?
Hmmm. It's hard to say from our vantage point, but you are likely not doing anything wrong.
Try not to raise your hands as high or spend as much time doing it.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Does these exercises also help for biceps tedinosis? If not, could you do a video on that? Thank you.
They do :)
Amazing Brother, Thank You 🙏
Welcome!
Thanks for stopping by to try it out and comment :)
- Coach Joshua, Team PM
Great video and I look forward to doing the exercises. Mine long bicep tendonitis is definitely from swimming and I would describe the discomfort as "nagging" but not terrible. Do I need to stop swimming completely for a time period or can I just reduce it while I am adding this body work? It doesn't seem to make it worse but keeps it at a certain point of discomfort.
Stop anything that causes pain or that you cannot modify in order to do it pain-free :)
Thanks for watching!
- Coach Joshua, Team PM
I ve read that strengthening the subscapularis is important to pull the humerus downwards and back. And that training the external rotators will counter intuitive lead to push the humerus to the front. I trained my external rotators a lot and it didnt helped me with my shoulder pain (impingement and biceps tendonitis). What do you think about that?
That is definitely a good start. These exercises can also help as can the resources in the video description. Especially the Shoulder Pain Solution program.
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Thanks for the helpful video
No problem!
How do differentiate between biceps tendon and shoulder labrum issue?
There are a number of things in your history that could help to understand better what is going on. It's also important to know how the pain started. Types of activity that you perform, any instability that you are experiencing, and the exact location of pain are also good indicators. Essentially, you need a physical exam.
Hope that helps!
- Coach Joshua, Team PM
Do you recommend dead hangs dealing with bicep tendonisis or is it a no no? Thank you
Hey!
Anyone can safely perform this exercise as long as they stay in complete control and respect their capabilities. Don't move through painful ROMs.
Let us know if you need any recommendations for modifications :)
- Coach Joshua, Team PM
Amazing - thank you.
Slainté!
Had rotator cuff surgery (left) 6 years ago no issues since. Supposedly I have a slight tear in the rt bicep. One thing I do know, have tendinitis in both shoulders doesn't bother me unless the weather changes to humid. Think I'll try these
Thanks for trying and keep us posted on your progress :)
@@PrecisionMovementCoach will do
I had a SLAP (type II) tear and got biceps tenodesis surgery 5 months ago. Even with PT, I'm still experiencing that front pain near the shoulder/biceps. Would you recommend these exercises still?
It's worth a try.
You may have other issues and these tests can help you to rule them out:
www.precisionmovement.coach/shoulder-impingement-test/
- Coach Joshua, Team PM
Excellent and then some icing now
So good!
Try alternating heat and cold for 30 sec each for a total of 5 min :)
- Coach Joshua, Team PM
I have a question about exercise 3, I have Rheumatoid Arthritis and have zero mobility in my wrists, how can I complete this excercise?
That is a valid question.
Get as much movement and activation as you can...even 1 mm of ROM will be beneficial. Perform the exericses in a way that suits your capabilities. You do not have to copy Eric exactly.
Hope that helps!
- Coach Joshua, Team PM
this video is awesome i love you guys
Thanks for watching :)
My problem started with elbow problem. I had tricep tendonitis and whilst trying to heal that my shoulder pain started
Ouch.
Did you try out the exercises?
- Coach Joshua, Team PM
@@PrecisionMovementCoach yea i did them but idk if it helped or not because im not in pain yet. I just feel my shoulder pain during bench or most chest exercises because i had this problem before. It starts off slow and slowly gets worse
Got it.
Back off on those exercises for a while until they do not cause pain.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Is it good to feel pain when doing these. It’s not at an unbearable level but is that pain mean the exercises are working?
No.
Always attempt to stay pain-free. Modifications include moving slower and smaller.
Let us know if that helps or if you need more assistance :)
- Coach Joshua, Team PM
Hi Doc, my ultrasound results stated: The biceps tendon insertions are normal with tendinosis. Do I have tendinosis or not?
Hmmmm...it's hard to say. Did you try out the exercises?
- Coach Joshua, Team PM
Excellent
:)
I dont know what kind of voodoo black magic this is, but my right shoulder that was bad since my teenage years felt better immediately after one set of these exercises!(use to be so bad i couldnt cough without my shoulder popping out of its socket). Thank you so much!
Is there any way to contribute to what you guys are doing?
It's not magic...it's Kinesiology :)
You are contributing by trying out the content and experiencing the results :)
- Coach Joshua, Team PM
Another good addition for strengthening is static cable/band pull at shoulder level?
Please stick to the exercises in the video until your symptoms resolve before you start adding other exercises :)
- Coach Joshua, Team PM
Nice vid!!!
Thanks!
@@PrecisionMovementCoach Question:
About a week ago, I notice intense pain in the front part of my shoulder (front delt) while lowering the barbell while benching, mostly at the bottom of the rep.
It still hurts and I can bench right now; any load is painful. I’ve done the rotator cuff tests and I can do all of them. I’m not sure if this is a bicep tendon issue, rotator cuff, or something else. 😢😢
@@TheTrailDancer Did you try the exercises in the video?
Try these next:
www.precisionmovement.coach/shoulder-impingement-test/
- Coach Joshua, Team PM
RE: Shoulder Circle Crossover: Is this just a stretch or done under stress or muscle activation?
Please do that movement slowly and with full control.
Hope that helps :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach So, just a movement: no stretching, muscle tensioning or "activation." Thank you.
uneven shoulder cause by supraspinatus tendonitis..will it go back to its form after under going physio therapy program?
It definitely can.
This program can help:
www.precisionmovement.coach/shoulder-pain-solution-yt
:)
- Coach Joshua, Team PM
Will this help move a medial subluxed bicep back into the groove?
It's hard to say from our vantage point.
Please consult a local rehabilitation professional for assistance with this :)
- Coach Joshua, Team PM
I’m in the acute phase and can’t do these exercises yet.
In good time! Keep up the good work you’re on the right path.
thanks alot
:)
Is it okay to do it everyday? Before and after work with ALS patient
2 - 3 times weekly is sufficient.
Let us know how it goes and thanks for the comment :)
- Coach Joshua, Team PM
would be greate if you spoke about how to sleep , sit, work on computer while having Biceps Tendonitis
Thanks for the suggestion.
In the meantime, try to modify those activities so that they do not cause pain. These modifications will be different for everyone and you will have to experiment to find what works for you :)
- Coach Joshua, Team PM
Good job..
Thanks!
Hey so ive been dealing with pain like this for about 4 months now and a doctor suggested it is bicep tendonitis. I have shoulder/neck stifness, as well as the sharp pain directly in the shoulder tendon area. I wanted to know if I should be strengthening my bicep (im not strong by any means, and one of my opposite shoulder is winged with LTN damage) alongside these exercises, or just ride these out for a month and check with a doctor if its not going away.
Hi!
There is quite a bit happening in your shoulders and there is more than one root cause.
The Shoulder Pain Solution program can help you to better identify and address the issues:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
i just tore ruptured long head of the bicep at shoulder.. i'm fit at 45yrs old. will I be able to do overhead presses again and work out my shoulders? Seems like i will be at risk of destabilizing my shoulder joint with overhead presses or is that a wrong assumption?
If you rehab your injury properly and make sure that your technique and training protocol are safe and effective then there should be no reason why you cannot do those exercises again :)
- Coach Joshua, Team PM
Does this helps if you have popeye bicep after rotator cuff repair surgery? I had torn off my tendeon completely a few years ago, they repaired it but it was weak and only lasted a few years. I had a latisimo dorso transfer a few months ago. I had the popeye bicep since the surgery and never improved.
This can definitely help you to resolve any biceps tendonitis that you may be experiencing :)
- Coach Joshua, Team PM
I don’t have the range of motion for these exercises. I have had MRI and diagnosed adhesive capsulitis. What do you recommend as biceps tendinitis is only part of the problem, slap tears etc. I have been doing pendulums and wall crawls for a while but no change on mobility. Recently regressed my rehab to isometric hols for internal/ external rotation and have some improvement. Please help as I have been suffering with limited mobility for over 12 months
Try doing the exercises even if you don't have the range of motion to do them exactly as shown. You need to modify them to suit your capabilities. Apply the same thought process to this set of exercises as well:
ruclips.net/video/o9fiTFfW4uU/видео.html
You need to move to heal no matter how small the range of motion.
Do you have access to a pool? Gentle movement with the support of the water can help you to slowly expand your range of motion.
We are here for you if you need more advice or assistance :)
- Coach Joshua, Team PM
I don't see the active overhead stretch and extended elbow wrist flex in ROM coach single exercises or routines, am I just missing them?
We need to update the app...sorry :)
- Coach Joshua, Team PM
mine don't hurt just kinda feels weak!!! on the left!!!! but I have the click in my left arm!
Did the exercises help?
the wall stretch helps thanks 🙏🏾 I felt every pain from my top shoulder to my neck!!!
Is it possible to aggravate proximal biceps tendonitis during these excercises? I’m 99% certain that’s my problem (have had it for 1.5 years) and sometimes after excercise 2 and 4 it feels as my pain that radiates down the arm worsens a bit after the excercises.
Don’t know if it could be when doing crossovers and my arm goes backwards it could stretch the tendon which irritates it?
I don’t really experience any sharp pain at all doing the excercises.
Sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
The pain has gone from a 6 to a 0 in just one session. The thing that amazes me is that I started to feel this pain yesterday during a boxing class and, without searching anything related to it, RUclips just put this video on my front page. Subscribed and eager to look at your content. Thanks a lot!!
That's great to read and thanks for the support :)
😊
when the government official spying on you through your phone decides to help you out
I am a family medicine physician with rotator cuff tear and biceps tendonosis. I have seen orthopedics and have had PT. I should say your videos are The Best in explaining the anatomy as well as exercises. Thank you so much for all that you do for us.
Wow! Thanks!
Your endorsement perks my interest and I will watch. Thanks!
@@wolfie1027 Let us know what you think :)
Have the exercises helped your injuries?
I have a frayed biceps tendon at the shoulder and am trying these. Hopefully they help!
After the first time doing the fourth exercise, no pain in my right shoulder for the first time in months, thank you so so much! I thought it was other issues but this totally opened my eyes!
Yussss!
Thanks for letting us know :)
- Coach Joshua, Team PM
Those shoulder circle crossovers are pure gold! Like a shoulder massage. I feel so much better now after constant pain for weeks in my right shoulder. Thank you!!!
Nice!
Please you tube...delete everything else on you tube and keep these guy sThanks so much, will defo watch and use the other videos here. I feel like I've had a work out doing just 2 exercises. Oh and pain gone.
You got this!
Thanks for letting us know :)
- Coach Joshua, Team PM
Wow! Another great video! You’ve described my exact arm condition and offered a solution. Thank you soooo much!
Happy to help!
That third ones feels good, I'll incorporate these in my daily work out. thank you👊🏽
You're welcome!
I have done all of the exercise mentioned in the video but unfortunately the pain is as it is same and even after doing exercises whenever i bend my elbow for about 2 minutes i unable to straighten my arm 😢 i am suffering from a bad pain and i am unable to do anything So, kindly sugest me something plzz
Thanks for trying it out and it's time for something more comprehensive.
Consider grabbing the Elbow Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/elbow-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Execellent video! I have two questions:
1. Should I take a break from lifting weights during this 4 week period, and if so, when can I get back to lifting again?
2. When doing ”shoulder circle crossover” I get a click in my left shoulder (when reaching overhead and infront) Is it something I need to worry about?
I feel the clicking sensation when I internally rotate in the arms extended position. It doesn't hurt on a level greater than a 3/10, should I still use that excercise or will it be worse off for my shoulder?
You can still use the exercise :)
Thank you going through this in such detail. When I got my rotator cuff surgery after a tear and shoulder impingement, the surgeon found that I had a bicep tendon luxation as well. It was that damn long head which hurt the most after surgery which really suprised me.
Hope the exercsies help!
After 1 set x 3 reps of the exercises I have already noticed an improvement. I’m a Podiatrist and have had this problem on and off for years. I will continue to do these exercises weekly and hopefully never have to suffer again. Thank you both for generously sharing your expertise with all of us. It is very much appreciated.
Nice work!
Now , what do you do after long head tendon tear a) after surgery restoring it b) left to be healed without surgery
How are you doing now?
I’m doing really well. I occasionally get a twinge, but after one session of these exercises, it goes. Brilliant.
Thank you both for this information. I’ve been struggling with this now for about a year. Going to get an MRI next month to see what is wrong. But I firmly believe it’s my long head bicep tendon from watch these videos
You are welcome!
Doing various exercises like pendulums, stretches etc.makes me feel a lot relieved. However, just 2-3 sets of push-ups causes inflammation the next day. It's been several months. I do apply bear ice cubes on the deltoid, around twice a day. PS-the exercises have help get me full range of motion though
It's great to read that the exericses are helping. Keep working on them and you will improve with time and practice.
Check out the resources in the video description for more ideas. Especially, the Elbow Pain Solution program :)
- Coach Joshua, Team PM
Have to say I have been down the route for the last 6 months in going to pt, then going to a orthopaedics to get specialized care and this video is better than any of the advice I’ve gotten. I feel like I haven’t been heard and have just been sent to one doctor after another. I really appreciate the answers I have seen here as it’s the exact problem I’ve been experiencing. This is the first time I’ve gotten a true understandable diagnosis for what I have and finally some solutions! God bless you guys and the work you do!
Hi!
Thank you so much for trusting us to help guide your efforts. The whole team appreciates it and they will see your comment.
We are here for you if you ever need more advice or assistance, will always listen, and never turn you away until we exhaust all of our knowledge to help you regain control of your movement :)
- Coach Joshua, Team PM
Hi, I dislocated my shoulder to the back a year ago while doing overhead excercises and my biceps tendon is constantly irritated since then. MRI shows no tears or anything, just an irritation at the back of my shoulder and my biceps tendons which are inflamed. Tried to go back to playing soccer after 5 months of PT but it doesn’t work because I get pain in my front shoulder and shortly after that in my romboids while running. The doctors said I have no stability in my ACJ but I have the feeling my scapula is in the wrong place which constantly irritates my biceps… what should I do? Please help
We are here for you!
We designed the Shoulder Pain Solution program with people like you in mind.
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
Definitely the best duo in orthopedics..honest and don't claim surgery is best option all the time.
Very much appreciated :)
I have been doing physio for a 'frozen shoulder' for a few months and hit a bit of a plateau... I think this is actually what is wrong with me. I can feel a difference after just one round of these exercises and ASMR for biceps has really helped reduce the irritation I was getting on some of my prescribed physio exercises as well. thank you!
Nice :)
Exactly! Same here
Does sleeping on your side which pushing pressure on your shoulder to roll forward, Can this cause problem? Because i get really sore pain infront of my shoulder where the bicep long head area. I also get sore pain lifting my arm 120+ degrees up, and reach my lower/mid back
Hi!
Any prolonged and static loading can affect our joints. Do your best to readjust your body if you catch yourself doing it. Also, experiment with different pillow/mattress combos if possible.
Thanks for the comment and let us know if you have any more questions :)
- Coach Joshua, Team PM
Thanks for the video - you mentioned clicking can aggravate it further. Do you have any recommendations for this problem? I experience clicking during certain movements when exercising the shoulder (especially on the eccentric part)
You need this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Thank You. Very clear and scientific relavant! Appreciated also the perfect and clean english of the Doctress!!
You are welcome!
ouch! The shoulder circle crossover- I can't even do the full range of motion once my arm goes past my torso- will not go any further!! I don't know how others in the comments have pain and comment how they did this and are instantly cured, or at least relieved.
Hi and thanks for trying out the exercises.
It sounds like you need something more progressive, comprehensive, and will help you to address the root cause of your issue once and for all.
Our free content is okay, but it is just a bandaid. You can try to modify any painfull exercise to do it pain-free by moving slower and smaller. However, that will only take you so far.
We are here for you and we designed the Shoulder Pain Solution program with people like you in mind:
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
Well deserve subscribe. I am having this specific issue and first time trying these 4 exercises, i felt immediate relief. I will continue to do this and update result after 4 weeks. By the way, i got this after a basketball game.
Amazing!
Thanks for stopping by to watch, comment, and subscribe.
We appreciate the trust.
Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
Is it normal whenever I do the third exercise the cycle arm thingy I get a pump on my forearms or some kind of tenderness?
Hi, and thanks for asking.
That is not uncommon, as you are targeting that region. Is it painful or uncomfortable? How are you now?
- Coach Joshua, Team PM
Many thanks I am doing these now and the last exercise is tough on the downward rotation so the broblem is there slightly.
You are welcome and thanks for trying it out.
Keep us posted on your progress. We know that you will improve with time and practice :)
- Coach Joshua, Team PM
Thank you big time for these biceps tendinitis videos. I have biceps tendinitis for more than 2 years. I did the 3 shoulder courses with not much improvement. I noticed marked improvement in pain with the isometric exercise when stopping
Isometric shoulder exercises while stopping all shoulder strengthening exercises for almost 2 months decreased my pain by 90 %. So I am hopeful this video will get me to my goal:100% pain free
Mega thank you!
@@lorr6682 Keep us posted on your progress :)
@@lorr6682 Could you tell me if you did the isometric exercises daily
Thank you very much. I think this video has explained the pain I have and it was not only about the shoulder alone but even the biceps should have been included in the equation
You are welcome. Glad that it helped :)
Did Murph the week before my fight, could not extend or rotate my shoulders at all. These exercises seriously boosted my recovery. I'll be sure to share your content for those in need ✊
Nice work and thanks for sharing :)
I just jammed my finger and my tendon, can these exercises help with my discomfort and help the finger improve
It's worth a try :)
Thank you for this video. I wanted to ask if cooling would help recovering the biceps tendonitis as well?
You are welcome.
Try out Contrast Therapy. Apply cold and hot water over the affected area in alternation for 30 sec each and for a total of 5 min. It is safe to do this multiple times per day.
Let us know how it goes :)
- Coach Joshua, Team PM
1000 X THANK YOU. I've been dealing with this off and on for nearly 3 YEARS now. I'll be studying this video closely and trying to help myself, since the docs "can't find" anything wrong.
Thanks for watching!