3 Exercises That Are Harming Your Shoulder (And What To Do Instead)
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- Опубликовано: 1 авг 2024
- It can be so frustrating to get injured, especially when trying to get stronger and do something healthy for your body. A shoulder injury will affect almost every other upper body exercise you do. It's important to design a workout plan for the upper body that helps build strength and reduces injury. In order to do this, there are certain exercises that need to be avoided to prevent shoulder impingement, rotator cuff tears, bursitis, and tendonitis.
This video describes the 3 exercises that are harming your shoulder (sleeper stretch, upright row, traditional lateral raise) and alternatives to do that are safe and still effective at building shoulder strength.
0:00 Intro
0:34 Sleeper stretch
2:15 Cross body stretch
3:23 Upright row
4:00 High pull
5:17 Traditional lateral raise
6:02 Modified lateral raise
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Disclaimer:
The information contained in this channel should not be used as a substitute for the advice of an appropriately qualified licensed physician or health care provider. The information provided is for informational purposes only. These videos may not cover all possible causes, treatments, and effects. Please check with your health care provider if you have questions or concerns on any video. Although we attempt to provide accurate and up to date information, no guarantee is made to that affect.
I love these classes, it’s so nice when you explain all the science.
Thank you!
The first time I tried your substitutions/adjustments for upright rows and lat raises I could immediately feel the difference. Thank you for this!
I stopped doing upright rows a few years back because of the pain. Thanks your the best!
You’re welcome ☺️
Thank you very much Dr. Ennis. I really appreciate you.
You’re welcome!
Thank you Dr. Kristie. Always helpful. Much respect...
You’re welcome!
Thank you Doctor! Shoulder and side of neck issues and this helps! ❤️❤️❤️
You’re welcome! Have you seen this video?
ruclips.net/video/wGmpbBZxP8M/видео.html
ruclips.net/video/6jwOM4_ayRo/видео.html
Great video once again. Very helpful, thanks alot👏🏻
You’re welcome!
Just what i need. Have a longstanding rotator cuff injury. Ty for these painless alternatives.
You’re welcome!
Upright rows destroyed my shoulders in my 30s. Took years to do it but the impact was real. Take care young warriors.
Interesting we do the upright row and lateral raise at my Pilates class and I started having shoulder pain Thanks for showing the correct way
Thank you so much for sharing your knowledge Doc 😊🙏
You’re welcome!
Thank u😊
This video is very informative. I never felt comfortable with Upright rows & I usually avoid them.
I will definitely change my lateral raises! You're always very helpful. I healed my hip tendonitis thanks to your video❤️we did have some chit chat in the comments about it. Now it's totally fine. So I always come back to you when there is something 😊😊
I have piping and some pinching those traditional moves, I will have to try two of three moves. Your first one I have never seen before. Thanks.
You’re welcome! Hope they work for you:)
Thanx so much! I was getting shoulder pain in both those movements, will try your substitutes!
Hope they work for you!
Thank you 😊
Thanks Kristie for showing us this video as well as the one back in December (worst bodyweight exercises). Most RUclips fitness channels are run by people who don't know a thing about proper form. They're showing exercises that are so harmful to us, and yet these moves have become so popular and are a regular part of our workouts. For example, touching toes is so bad, yet most people do it, and then to make the situp even worse, they add the russian twist (aargh!!). I see it all the time and it upsets me. I've only just discovered your channel and absolutely love it. Thank you!!
Exactly! This is why I only use the side lateral machine at the gym
Back in the ‘90’s, while using free weights for muscle building, I destroyed my shoulders using that upright row over a series of weeks and adding weight (up to 35 lbs per arm). The result - loss of work, movement, exercise, workout program and it still gives me problems if I use my shoulders the wrong way.
NO GOOD !!!
I saw the exercise in a muscle & fitness magazine so I added it to my workout.
ABSOLUTELLY TRUE!VER BAD EXERCISE
A TRAINER at my job gave it to me….
Great tips thank you !!
You’re welcome!
I have been trying to figure out which exercise I did that I really messed up my shoulder. I think was a combination of bad posture in a few exercises. I wish more trainers would care to share detailed and correct back and shoulder positions during exercises with weights. Thank you so much for your video.
I've been amazed at how kinesiology knowledge is filtering into alot of sports. I was watching a fencing/rapier video and the instructor emphasized keeping the shoulders rolled back and engaging the upper back muscles to hold the weapon. Big difference from a video I saw 10 years ago where the fencer had his shoulders up and forward to get extra reach. I liked the W exercise. Good alternative to the lateral raise. Will use that one on all future shoulder patients.
Thanks! Good to know that lots of people are incorporating body mechanics:)
With sleeper strech I got rid of my shoulder impingement on both sides. Now I'm doing this strech befor every chest and shoulder workout at the gym. Best strech ever, in my case.
Quality content for injury prevention
Thank you 😊
Thanks a bunch cristi
You’re welcome ☺️
This is my issue with right shoulder constantly in gym . Thank you
You’re welcome!
That was helpful. Thanks
You’re welcome!
Amazing! Thanks
You’re welcome!
I really needed this one
🤗
I see many 'fitness gurus' on Pinterest doing the upright row, and I shake my head because that's how I tore my rotator cuff years ago. Thanks Doc for the helpful video!
You’re welcome! It’s definitely one of my least favorite exercises:)
The sleeper stretch relieved my shoulder and elbow pain.
I’m glad it worked for you. It often causes discomfort in people because it puts the shoulder in an impingement position.
Thank you.
You’re welcome!
Thanks!
Thank you:)
Good Show Kristi Your very kind! 🙏☯️👌
Thank you 😊
I thought oh good I’m not doing these and then the lateral raise came up haha
Thank you Doc, shoulder pain is no fun at all. God bless you.
You’re welcome and it’s definitely not fun:)
@@drkristieennis Thanks!
@@southernviking8644 you’re welcome!
I sure would like alternatives that I can do with 4 limbed movement. I am 61 & developing shoulder osteoarthritis. The best way to keep mobility is strength but you need cardio for your heart and lungs & the most efficient method is 4 limbed movement. The upright row alternative will work. But the overhead press is dangerous & painful & the alternative promoted by others is to raise to the side & I have been hurting myself like that. But bent over like that it will be next to impossible to do squats and lunges with it for the 4 limbed movement cardio effect.
I’ve been having shoulder pain for two days. I open RUclips and this video has been recommended to me. Funny enough I was doing some upright rows a few days ago at the gym!!! RUclips is now a reader of minds.
Sometimes it’s a little scary:) I hope you feel better!
@@drkristieennis It really is a little scary haha.
It doesn’t feel like the pain is going anywhere anytime soon but I’m glad I now know possible causes of the pain and what exercises to avoid.
Was having lots of issues with my shoulders and now I know why. Thank you. Was wondering what can be done for love handles? I am thin but still have love handles, lol.
You’re welcome! Love handles are tough:) ideally, doing strength work there to be as strong as possible can help. Unfortunately, we all have fat in different spots:( check out this video:
ruclips.net/video/pikQ2d8sZHs/видео.html
The sleeper stretch was provided to me by my therapist overcoming frozen shoulder. Hmmm. Yikes.
Thanks, Dr. K Although the first two exercises I've not tried, the lateral raise (or a derivative) is one I've toyed with in the past, thankfully without injury. My AC joint issues (with L shoulder impingement) are from lifting above the head (sheet rock, raking NH snow off the roof) are predominately self-inflicted. I'd love to see more stretches/exercises/routines that swimmers employ to open the shoulders. Knowing your successful swimming career, I believe many of the strength-building routines from swimming will be helpful to everyone. Many you have already shown us, thank you. This follower can attest better pain-free range of motion having followed your Channel for over a year. Onward!
Thanks so much! I do have a video for swimmers lined up:)
speaking of upper body, do you do any work with the TRX system, and if so, would you do a video on that? I do fine when I'm doing it with my pilates instructor in the gym, but at home I always manage to tick off my traps.
Thank you Doc! Amazing shoulder exercises! Do you realize that when swimming we spend all the time with at least one elbow above the head and because of that it becomes fundamental to understand what you are talking about as to not squeeze something in your shoulder when bringing your elbow down pulling water. What is the best shoulder position to have when you want to be in a streamline position i.e. With both shoulders above the head? Where is the mobility or lack of mobility coming from when your arms cannot be straight up and require to be slightly bend? Have a pleasant day.
Very true! I only use that position pushing off the wall. I kick on my side for kicking drills so as to avoid too much stress on the shoulder. It’s important to have loose lats, triceps, and shoulders in general:)
thank you so much! this is so useful, exactly what i need because i've been doing it wrong 2 positions in here! 🥺
You’re welcome!
Hello Dr.. Would you have done a series on range of motion? Thanks in advance...
See if these videos help at all:
ruclips.net/video/cYYwMbc61eY/видео.html
ruclips.net/video/WkyeJNA9HDo/видео.html
ruclips.net/video/F6kIbOejxg0/видео.html
ruclips.net/video/2HenXV35bCw/видео.html
That body of yours is a work of art and science.
The sleepers stretch is recommended to me by my fysiotherapist. I am hypermobile in all my joints but my right shoulder isn't going smoothly. My physio said because one small muscle is thight and that's why i should do the sleepers stretch he said. It didn't feel right and i never took his advice.
I do a ton of upright rows.
Dr.is good to see your lesson. I hope my wife can do the same practise.
Your so great.. I am a national champion tennis player and your videos work..
I’m so glad they work for you!
thank you! I never liked the upright rows, I think they are risky for injuries.
You’re welcome:)
upright rows feel great when you don't butcher them. like deadlifts. also a high pull is an upright row with leg drive not whatever that is.
Agreed! I think a lot of people just do it wrong! One shouldn’t bring the elbows higher than the shoulders. Even in lateral raises, one shouldn’t raise the weights higher than the shoulders. That’s just form knowledge.
Dr. Ennis, does the Derma Edge help with Frozen Shoulder and Tennis Elbow? Thank you
Yes:) check out these videos too:
ruclips.net/video/R7x1gw40KeE/видео.html
ruclips.net/video/9q-uAixaAIQ/видео.html
Hi Kristie, this video couldn't have been more timely. Just finished working out at home with dumbbells and have been doing the lateral raises wrong ( cringe ). Also I have been doing shoulder presses using dumbbells in a standing position, raising from shoulder height to full stretch above the head in repeated sets, can I ask you Kristie is this correct or the wrong way ? Also should the lateral raises be done before the shoulder press or vice versa ?
Its really really good and very important that you make a video like this showing the right and wrong way to go about exercising. Thank you for correcting my lateral raises, lesson learned :)
i've been doing lateral raises all wrong. I'll change it and do it the way Kristie did it in the vid. Thanks Kristie..
@@preving me too :)
The shoulder press depends on what is going on in the shoulder:) I typically have people do those before the raises.
@@drkristieennis Thank you Kristie. I've been doing something right and doing the shoulder presses before the lateral raises. I have corrected my raises and now do them the way you show.
Since following you here on RUclips I have slowly lost weight and am more toned. I'm on track for a fitter me. Thank you 💪 ☺️
@@michael7286 you are welcome! I’m so glad I can help on your fitness journey:)
im hypermobile and these stretches you were showing first always made my shoulders clunk (not painful but not good obviously!) so the adaptions youve suggested are really handy
Upright rows are awkward for many folks. Supermans w/ dumbbells or a band are much more favorable...
I have NEVER seen an up right row performed the way you showed.
I definitely have many times:) even when not performed to this same degree, it still places the shoulder in an impingement position.
Would it be ok to do lateral raises with palms turned up? External rotation
It’s definitely good to have the thumb up. You definitely don’t want the thumb down.
I'm also a doctor and its my professional opinion that my learned colleague, Dr Ennis, has one seriously incredible body.
Nothing on the Behind the Neck Barbell Press? or is it back in fashing again now? (I always understood it was a bad exercise to do.
I was really surprised to see it is actually one of the events in the 'Worlds Strongest Man' contest this weekend. (May the 21st 2022). Presumably, no matter how many PED's your a taking, it will still have a detrimental effect on your shoulder joint eventually. :)
That’s definitely not a good one:) it’s not one I see done very often so I didn’t include it!
Thank you very much, you are Great 😘 but, for me, too late ☹️
Oh I’m sorry:(
@@drkristieennis ❤️
so this is why my shoulders pop and have a lower range of motion....and im not even up in years yet! is there any way to regain shoulder mobility and minimize pain/popping?
I like the alternatives I offer in this video as well as this these for strength:
ruclips.net/video/wGmpbBZxP8M/видео.html
ruclips.net/video/CmKR9DKcMTQ/видео.html
And for mobility:
ruclips.net/video/F6kIbOejxg0/видео.html
ruclips.net/video/COzH7mcL4rI/видео.html
@@drkristieennis thank you so much! ill be sure to check them out
Hey! It'd be great if you also uploaded your short videos on TikTok they would be perfect there. You'll also teach a bigger audience
Tik tok isn’t my style:) I only have so many hours in a day:)
I been needing surgery for the last six years
Find yourself a really good physical therapist. Many are young with new routines that can really help (like Dr. K) and I have been able to avoid 2 surgeries so far due to good PT and really abiding by the suggested routines. The body has great ability to heal. With PT and dedicated stretching, I'm routing for you! Good success (I don't believe in luck)!
If there's damage in shoulder joint area found by MRI then surgery to repair is likely. Experienced orthopedic surgeon is your best bet in this case. BTW your age is a factor.
Hmmm.. upright rows with a wider grip, and not going above shoulder level.
“Alright”
Am convinced the lateral raise is what gave me a niggle in my left shoulder- great to have an alternative- nice one! 😃
Thanks!
The side lift, you say is bad for your shoulder and I see how that is actually a poor exercise as it can over time hurt your shoulder. What if, instead you lift and hold for 20 seconds without any movement and or you do that fly movement lying on your back?
Even holding is still putting your shoulder in a poor position. Not quite sure what you mean by on your back? Are you talking about the upright row? If so, that would still place the shoulder in a challenged position.
I had covid lost hearing
gained weight
but my butt gotten huge
muscle inside sore
what cam i do to ease the muscles and lose weight
Wait, face pulls are bad?!?
No:) I have difficulty doing them without using my traps so I lower my arms:)
Upright rows destroyed my shoulders.
You’re not supposed to aim your elbows at the ceiling for upright rows, lol. They should go out to the side and never be above your collar bone level.
This was an exaggeration:) even with with elbows out, you still put the shoulder in an impingement position.
I’m not positive but I think you put your top on wrong ? 😂
Nope, it’s right:)
You are shafada
WOW lateral raise… I see so many trainers train this movements… Til this day it’s still taught incorrectly according to you…🤔🤔
Yup! Just like many other exercises out there:) it takes quite a while to change something that was a common exercise. Just because something has been done for a long time, doesn’t make it correct:)
Go to 0:57 to hear her fart.
No way was that a fart?
Pretty sure that was just moving my head towards the mic:)
@@drkristieennis of course. That's what I always tell people too. 😆
Science my butt,
Entire cultures of fishermen would have gone extinct with the limitations you present.
Reminds me of when
"never squat hips below knees"
was mainstream and purported by people with fancy titles.
In spite of a complete lack of data.
Poorly conditioner and poorly coordinated individuals should definitely avoid these exercises.
Medical professional and coaches who can’t properly teach or perform these exercises should not.
But it’s not the exercise,
It’s you.
Lateral raises and upright row,
Both demonized for decades,
Still fewer people having problems than not,
for all the people evangelizing from gym rats to surgeons,
still no reputable data produced.
If you can’t progressively load a normal rom,
You are abnormal.