How to Fix Tight Shoulders (OVERHEAD PRESS MOBILITY)
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- Опубликовано: 27 янв 2021
- Are stiff & tight shoulders holding you back from performing a proper overhead press? Dr. Aaron Horschig shows you today how to screen for the most common limiting factor in this problem - stiff lats - and how to fix it!
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Quick review:
0:17 test
1:34 lat stretch
2:42 pec stretch
3:54 lat stretch
5:34 retest
6:16 squat &press
Thanks Doc, I needed that ! OHP has always been a weak point for me. Now I know why. New, grateful subscriber.
Thank you very much for your high-quality content. I have had a lot of benefit following your advice. Keep up your excellent work. 🙏👍
So, to take a step back... for those of us with external rotation flexibility / shoulder stiffness issues... Would swapping pronated grips for supinated grips on our pulling exercises (vertical pull like a pull/chin-up and horizontal like a bent over barbell row) help reinforce better shoulder placement?
One of my favorite chest stretches that my physical therapist had me do for quite some time was lying lengthwise on a foam roller (head to butt supported by the roller with spine straight) and putting my arms in a T or W shape against the floor. The deficit helps really light up my lower pecs and get an amazing stretch in an externally rotated position. I'll have to give your 2nd stretch a try for upper pecs, looks pretty solid. It might be more effective lying down as it helps you cue a neutral spine (as opposed to stretching overhead).
I never thought about lying on the bench with the bar. That’s a great stretch!
This is really useful to me; didn't know how to fix that shoulder/chest pain. Thanks
I love you and your channel. Slowly fixing my eight shoulder with your tips.
You're my hero Dr. Horschig
I needed this!!!! .. long day in the office then I go 30 min early before my crossfit class and do this mobility movements
Awesome info . Thank God no one disliked this . Tired of ppl disliking stuff just because
Quality video I have tight shoulders before I squat this could really help.
excellent stuff as ever.......... any videos on shoulder impingement?
So good Doc. Thank you 🙌🏋️♀️👏
Great video! Thanks!
Great video I'm gnna try I appreciate u
This looks good! I’m gonna try it.
Really useful video!
These helped good!!! 👍🏼
I love it, thank you
Great video I went from being about 5 inches away from the wall to being able to touch it
Thank you so much!!
This is a very good vid. Thanks so much. I have a problem on my elbow external rotation. I cannot do a front squat with my elbow bend outward to form a " V\==/V" , do you have any good exercise to help me improve this issue? Thanks soooo much.
Excellent!
Great video! I have a problem with the wall test with palms toward the ceiling! Is it still address to stiff lats?
Great video..
Great video
Awesome vid as usual! Such good and helpful info. Thank you!
Dang great job 👍
Hey doc! Update from last week: the results from rebuilding milo for my shoulder has been great! A new question though: can I do the exercises everyday? Currently I’m doing them every other day, but would like to increase frequency. Thanks a lot!
For anyone else wondering: the usual answer is "listen to your body". There should be no big issues in doing all those stretches everyday though. HOWEVER, the descending pull up movement is to a certain extent a workout so you should do every other day unless it really doesn't tire you at all (i.e. You can do like 5+ pull ups at once).
Ive been doing them everyday after 5 years of injury seems to only be getting better but the muscles that were asleep seem to need a lot of activation and blood glow everyday at the moment
💙💙💙💙 thank you!
I notice some of these stretches you’ve recommended for front squats as well. I noticed my left wrist gets a paint when I front squat. Can you tell me what could be causing that?
Lat stretches feel so good
Hi Dr Aaaron, i am suffering from front and lateral/back hip pain.
At my lateral/back hip pain i can really touch deep with a lacrose ball on some 'strings' or muscles and it is painful but it is never get released.
i am trying more than a month to work on impingment for the front hip pain but it is not really helping... could you please share your thought about my situtation/or do a video about that?
Thanks a lot and best regards
Aviv
Great!
best university I ve ever been
Doc can you give some exercises and stretches for getting to the overhead squat. I can do 1/3 of a squat with bar pressed overhead. if I squat deep the bar moves forward.
Hey Aaron. What’s the name of the press you refer to in this video -couldn’t quite catch it? Really enjoy your work!💪🏼 Cheers, Mads out of Norway✌🏼
No dislikes, awesome 😎 👍
*Looks at thumbnail*
“Fix these”
Me: “what’s wrong with my armpits?”
When doing the V stretch on the box I feel pain in the tops of my shoulders and can’t get a stretch on the lats. Is there a way I can change the position so I don’t get pain in my shoulders? Thanks
Do you have any videos to help with single DB OHS?
Could you do a video on scapula retraction and how keep it engaged during exercises please
This also works for a more straight handstand?
Lovely
I feel like I would lose a shoulder if I hang in under arm position. Would it be easier to narrow the grib .. any advice ?! What is a good regression of the negative under arm pull up .
Great video. Hope all the new paint was dry ;)
I have arthritic shoulders and would like some means of increasing external rotation etc. I have pain in my shoulders when pressing overhead. I cannot press overhead completely and cannot put a bar on my back for squats. Any suggestions would be appreciated. I have been working on this for several years with minimum results thus far.
Yah shoulder work!! You’re gunna rehab me whether you want to or not:)
Ok, so I can touch my knuckles to the wall seated and hands in the clean position. If though I rotate my hands and get a chin up grip I can’t get my hands even close to the wall and it feels like my hands want to spin off the pvc pipe. Any help
I love you.
OVERHEAD PRESS MOBILITY
1/ Chin up (lat flexibility) ----- 3 rep (5s eccentric + 3s hold at bottom)
2/ PVC pec stretch ----- 3 rep (10s hold)
3/ PVC BOX lat stretch ----- 3 rep (10s hold)
How much of an effect does you lower back mobility have on this? I feel my lower back is over arched, getting a flat back is difficult unless I raise my knees when lying down.
That could just be a sign for a weak lower abdomen if your low back arches while lying down/ doing the lat stretch.
Try to tense the abs on this and push the low back into the bench. If it's not possible, do drills like the dead bug/ Reverse crunches/ lying leg raised while always trying to keep contact with the ground and your lower back
I'm having supraspinatus tendinosis so can I do this?
I have a problem with my left shoulder lagging behind my right and I feel my traps(?) being recruited to compensate
Does this mean tight lats or is it my actual shoulder?
Are floor slides a bad option?
i love u bro
Thank you so much for this video ! Could you please do a video on tennis elbow, how to identify its causes and what to do to relieve it and build strong forearms ? Thanks !
In general, looking for tenderness on the outside of the elbow (palms facing forward). Some general massage through the extensor mass (forearm) and slow eccentric with light weight (just a couple pounds) is going to go a long way. Make sure to address any issues up and down the chain such as wrist, shoulder, scapula, and thoracic spine mobility.
Thanks ! As a matter of fact I noticed that when I do a couple of reps with light weight before my workout I don‘t have any pain !
What about lack to thoracic extension range/mobility not allowing you to press overhead?
Very common problem! Try some quadruped rotations or laying over a foam roller.
How many sets and reps?
Love
What do I do if I have extreme tightness in my forearms when doing this lift? I can do the lift simply fine, but I swear the muscles in my right forearm popped on the way up on every rep.
There are no reasons for a dislike.👍👍👍👍👍😊
Should I even do push press / military press if I have overhead mobility issues? I feel like I might injure myself.
Work on mobility first for a few weeks. Press overhead with light weights and start linear progression once your mobility is decent.
I #askSquatUniversity if in a overhead press my shoulder blades need to be locked behind "pinch" or allow them to move freely
Aaron: If I sit cross legged like you do in the video, my knees are very high. What muscles are tight and need stretching?
Your hip complex. Search for stretches for your inner thighs. The pigeon stretch for your outer hip should help too.
@@catsandbarbells thx
I was born with really low shoulder mobility.
I trained in crossfit and weightlifting for years but I still can't lock my shoulder even in a simply push press.
I trained my mobility for 2 years: for some months i made mobility every day, but after any improvement, losting motivation, I started training mobility only once a week (Age 24 now).
Till today even if I am training a lot in strength and power (cleaning 2x bw), I can't partecipate in weightlifting competitions because of my damned shoulder.
It's so hard for me to keep going, without any results.
Have you tried pail and rail? RPR methods? Functional range conditioning? It’s helped me a little
Do you have an official class/course I could take to earn some certifications? I am highly interested in exercise Science and improving body imbalances.
Nothing like that yet - I do perform seminars usually (1-2 a year) but since COVID i've put those on hold.
damn I touched the wall with 0 problems, not even arching my back at all, I can actually be few inches away from the wall and still make it with no arching. I guess this vid not for me! My fav. movement ever is the OHP tho ;)
Dude, I have no pecks or lats, I have stiff painful shoulders. That make it hard for me to develop any real muscle that would hinder me from shoulder movement. I have no use of a ton of ball work or peck and lat stretches. I can't even lift myself up like that. Is there anything I can do to fix my shoulders? Band work?
Lats: work on just hanging the way he did on the bottom position. Just do a dead hang (preferably with arms externally rotated)
Pecs: Have your hand in an open palm pressed into a wall and your arm straight out to your side. Let's say you take your right hand. You'd press your right palm into a wall with your hand straight out to the right, you'd then turn your body to the left to feel a stretch in your right pec. If these instructions are not helpful just look up a chest stretch. Having "no muscle" just makes you more likely to be stiff. Mobility is about strength through a large range of motion
Edit: now that I think about it, strengthening your chest is a good idea too, try a deficit pushup, even if you gotta go on your knees for the pushup
Didn't watch full instruction- PVC pipe stuck in eye..HELP
so i have done this many times, but when I lift my arms overhead, I find that my shoulders contracts really hard, i think my shoulders are tight
My shoulders crack like there is no tomorrow while doing the test
Am i the only one who can't do the stretch at 4:30 because it makes me feel a huge discomfort/pain in the shoulders ?
1 month later and no dislikes? I’m in shock
3 months in still 0!
4 months in still 0!
@@martincabrera5916 someone ruined it
@@TheGr8one1022 I feel like there must be a bot that goes around and dislikes videos, because I can't understand why anyone would dislike some videos.
1 year later
Can we apply for internship?
what if your a big fat strongman like me not sure I can do the first stretch lol 🤦
Second🙁
#squatUclub
First
hello everyone welcome to wendy’s
(hears the muffled mic)
*LITERALLY UNWATCHABLE*
First
Congrats bro