Shoulder Impingement? Do These Shoulder Mobility Exercises (For Posterior Capsule)
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- Опубликовано: 4 июл 2024
- Anyone with ANY shoulder pain should check their posterior capsule. If the shoulder joint becomes tight and contracted it pushes the shoulder forward in its socket, leading to things like shoulder impingement, bursitis and rotator cuff tendinopathy. (The Teres Minor and Infraspinatus often get tight and contracted too, so all three need to be checked and released.) So, here’s the best way to check your posterior capsule mobility and the best posterior capsule stretches to help prevent shoulder dysfunction.
0:00 Intro
0:45 Posterior Shoulder Capsule Test
1:23 Sleeper Stretch
1:54 Myofascial Release Of The Posterior Capsule
2:26 Active Myofascial Release
2:57 How To Reduce The Intensity
3:17 Cautions
THE BEST PHYSICAL THERAPY SHOULDER STRETCHES:
Rotator Cuff exercises are not the only thing you have to do if you have sore shoulders! Posterior Capsule contraction is a huge part of many shoulder problems. So, shoulder stretches like the Sleeper Stretch are crucial if you want to improve. But you can go one better. (Or two, in this case) Using a tennis ball to do a myofascial release of the Posterior capsule, Teres minor, and Infraspinatus while you’re doing a Sleeper Stretch motion enhances the benefit dramatically. And actively using those muscles as you mobilise your shoulder makes this one of the best shoulder mobility stretches you can do.
WHAT OTHER SHOULDER MOBILITY EXERCISES DO YOU NEED?
If your shoulder blade doesn’t rotate up properly all the movement has to happen in the shoulder. This is a massive cause of shoulder impingement. So, strengthening the muscles that upwardly rotate the shoulder blade is the most important thing you can do for shoulder flexion mobility. So, make sure you check out this video… • How To Fix Shoulder Pa...
And a tight Pec Minor tilts the shoulder blade forward reducing space inside the shoulder joint too. A lot of people have tight Pec Minor muscles without knowing it so check out how to sort that out in exercise 1 of this video… • The 3 Most Important M...
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#bodyfixexercises #shoulderpain #shoulderpaintreatment
Where does your shoulder hurt?
It hurts my collar bone, I think I strained my ac joint and I rested it, but now it clicks and makes the same sound as my shoulder, I’m pretty sure I slept on it but it hasn’t gone back to normal yet for 2 months
Under the shoulder blade, Major Inflammation, and Captain Pain...
Under the shoulder blade. Has a grinding or popping feeling when doing a full shrugging rotation
Top of the left arm. Can’t bend arm straight above my head or behind my back. I’ve been told it’s subacromial shoulder pain. Been pretty much the same for about 15 weeks. I used to play netball.
I've done a ton of physical therapy exercises I've seen online for other issues and haven't noticed much change. Literally after doing this within five minutes there was a huge Improvement! I'm going to keep doing this every night until it's totally healed. Thank you for this great video!
No worries!!
How are you doing now? Are the problems gone?
Your reply reminded me I need to watch this again because I still do have issues but have not kept up with the routine said I was going to follow
Out of all videos I’ve ever watched on RUclips for physio related stuff/ injuries - your videos are by far the best, and have the most helpful explanations and advice. I’m a Pilates teacher. Thank you for your hard work putting them together.
Hay Samantha. That's really nice. Thanks.
I"m a tennis player and have chronic rotator cuff pain. Given the tightness and lack of movement doing this excercise plus the incredible tenderness with a tennis ball against my infraspinatus, I have a serious posterior capsule issue. I've started doing this sleeper stretch with the tennis ball and your other rotator cuff excercises and already feel relief. Thank you.
Myofascial parts of the video were very welcomed and accurate description what to do and where to place the ball. Maybe you know it but it´s the content I´m grateful of. Thank you! -9 months shoulder issues shortened to rapid healing.
You are my hero. I have had so much pain for so long and it is so much better after this video!! Thank you 😊
Awesome! You're welcome.🙌
"Rear Delt" has been bugging since sleeping on my shoulder. I have known about this stretch for years and didn't even think about it. Improvement immediately
👍👍👍
So much relief. Thank you so much
Glad it helped!
I’m watching heaps of videos about similar content but yours are my absolute favs!
BTW this area is always hurting when I’m rolling around there
Thanks! Make sure you do 3 things for shoulders:
Strengthen Serratus Anterior, Lower Traps, and Rotator cuff with these 3 exercises... ruclips.net/video/9JN6dTBAyIU/видео.html
Release the Posterior Capsule if it's tight...
ruclips.net/video/gtuT9AodDQ8/видео.html
Release the Pec Minor if it's tight...
exercise 1 in this video...
ruclips.net/video/dBa0QMTGTVc/видео.html
I think I'll do a video that puts all 3 of these things together at some stage soon. Good luck with it
I agree with everyone else. I appreciate too how this video helps us to self diagnose the problem…everyone is different, and it’s just so tough to find accurate and precise information. Dr. Stefan is a game changer.
Thanks Sara🙏🙏
Thanks a "Ton" for posting these & other shoulder stretches > I'm in the process of rehabilitating after a clavicle fracture.
No worries, Daniel. Good luck with it! Make sure you do the pec major release, where it attaches to the clavicle, in my last AC joint pain video...
ruclips.net/video/6QJCmFArFV4/видео.html
Wow. The side with shoulder impingement was shockingly less flexible than my good shoulder. I was absolutely not expecting that. I'll definitely be adding this into the rehab process
Sounds like you need it!
This is timely for me.. I was having unexplainable neck and shoulder pains, which a masseuse told me could be due to the fact that my shoulder felt tight (that exact location you pointed out). Thank you so much!!!
You're so welcome! Hope it helps!
thanks for the video it helped a lot
No problem!
Thank you!
You're welcome!
Thank you 💜
No problem 😊
Having this exact issue with my shoulders at the moment. Will try the fix. Thanks!
Good luck!
Thanks a lot
Most welcome
I’ve been rolling with a ball, rolling, and doing the sleeper stretch -but combining them is so much more effective!
Absolutely!!
Solved a month long issue I've been having with my shoulder. I knew this stretch would help the moment you reached across your chest and lifted up, and then I failed the floor test as well. Working on incorporating this stretch into my routine.
Glad it helped!
Wow… tight posterior capsule too. 😮 Thank you for the extra guidance… I’m working on it!!
Good luck with it!
These exercises are a game changer… thank you!
Oh man. I watched this before jumping in the shower and I don't have a tennis ball.
After a hot shower I dug my fingers into the suggested areas and rubbed hard. It helped immediately!
Thanks so much!
Great job!
Thanks!
You bet!
Ooh! And thanks so much for the Super Thanks!! I just saw that. Very kind of you Fabian!!
Love this so much my shoulder pops a lot and hurts and sometimes I cannot lift it. Thank you
You're very welcome!
Hi ! What exercises can I do for cervical disc hernia? thanks for your hard work. very useful videos.
I'll add it to my video list!
Please Sir make Video on Weak Spine and backbone. 🙏🙏🙏🙏Weak muscles and Weak Bone. Improve muscles and Bone. B
Ok. But look at this video to stay with. Especially exercise 3
ruclips.net/video/n7WLP5WrhR8/видео.html
Please, do some videos on imbalanced shoulder (the right shoulder is lower than the left shoulder) due to carried much load on the right shoulder only, the left hip is higher than the right hip, the left side of the body is in constant need of massage... thanks a lot
It sounds like you have a Scoliosis... ruclips.net/video/IZUdhGPWsVE/видео.html
Hi, after I suffered C6 herniated disc my left shoulder & arm was so painful I couldn’t sleep, work or do anything for more then month.
After trying various solutions, I found your vides and start practicing every day in morning and after few days all the pain, tension, suffering is gone!
Thank you so much for your hard work, It transformed my life back to normality.
Awesome story! Thanks for sharing!!
This stretch I don’t feel around the teris minor, I get a feeling of a tight like block across the front of the shoulder preventing full movement? Any idea why??
Hello, do you have something plantar fasciitis pain ? I tried kick scooter after years of electric scooter, was a bad idea.
Oh youtube just recommended me your video about that type of pain ! Thank you big brother !
ruclips.net/video/ry9reqcwvHE/видео.html
✌️
Can impingement only happen with the supraspinatus tendon or is infraspinatus impingement also possible?
I didnt had any tingling or numbness in the arm when doing this exercise. But i do have numbness or tingling in my left arm after working out, what does that mean?
How long does it take to repair if i am affected by this
Wow, RUclipss AI software must be awesome cause i already know; after 10 seconds, i also have this problem. Thanks for the video. AGAIN....
Al to the rescue! 🙌
Hey , i fell while playing soccer thrashing my sideways backward since then i had shoulder pain , most of it got cured but when i lift my shoulder at 135degree and push it backwards i get extreme pinching pain , pain is absent during every other movements , help
Can I use these exercises for the onset of a frozen shoulder please?
No. It may inflame the capsule more
I have pain in that point right behind the shoulder when i try do this, does that indicate a tear etc?
No necessarily a tear. 👌
What if you have numbness and tingling in your fingers and hand before you start should you do the exercise?
No. See a doctor and get it checked out
What exercise can you do if you have very little mobility and also some nerve pain and tingling in your arm when you try this?
That'd take a whole video to answer sorry. Don't do this if it gives you those symptoms
If the posterior capsule is tight can be a factor in a subacromial bursitis?
Yes
This tennis ball hurts like hell. I hope this is gomne help. I've tried so many things already...
Have you watched this yet?
ruclips.net/video/9JN6dTBAyIU/видео.html
@@BodyFixExercises yes! This is the first one that I've watched from you. The wrists on the wall one was already in my routine and I've added the others. I've found out that any stretch with arms over my head really seems detrimental. On the spot it's ok but then it hurts for days after ( I've had shoulder surgery 4 months ago, maybe linked?)
Anyway, thanks for your content. I'll gradually find the right mix of everything
thanks I gained 720 degrees internal rotation
😳
👍🏽👍🏽👍🏽👍🏽👍🏽
Cheers, S G!
😂😂 it hurts but It hurts good fr
Yup
I noticed I get this pain whenever I type on my phone too much
Interesting!
Sleeper stretch is not recommended by many, I don't know what to do. 🙂
Option 2 and 3
@@BodyFixExercises yes sir
Amazing video! Sub done
Cheers!
can a shoulder impingement cause infraspinatus atrophy?