Shoulder Pain and Popping (SHORT & LONG TERM FIX!)

what's up guys jeff cavaliere athleanx.com if you are one of the many that gets popping clicking crunching snapping whatever the feeling that you describe as you raise your arm up over your head you're going to want to watch this video first of all you got to figure out what the hell is going on and that's what my job is as a physical therapist is to try to help you do but secondly I got to try to give you something that can help you actually immediately and will also give you optimum for a long term cure

okay so what we have to do first of all is understand what it is and we know that when you raise your arm up over your head a couple things need to happen one will cover in another video and that is you do need to have your shoulder blade help you so you can't just get up there by raising your arm up on its own you need motion upward rotation here of the shoulder blade to allow you to complete that motion all the way up over your head okay that's one will cover it another time

but the second thing is you need help from these really overlooked no one cares about muscles here and the back of our shoulder is called the rotator cuff and these in particular they're going to they kind of position themselves around here supraspinatus infraspinatus teres minor they they position themselves and they wrap around they grab on this way around here onto your arm so you can see that if they were to contract they're going to do this they're going to pull this way right so going to grab it here and pull it this way they're going

to actually rotate it back like that the upper arm is going to rotate back here into the socket what that does is it plays a critical role when you're trying to raise your arm up overhead for any sort of overhead press or pressing movement tricep work because it's going to keep the head of the humerus centered into the ball and socket if the head of humerus starts to migrate up as you go and raise your arm up it starts to bang into the roof here of this joint and pinches the structures that are in here

pinches the tendons can actually really start to eventually tear your supraspinatus tendon that's when people talk about a rotator cuff tear because it's just getting pinched all the time it's like a fraying rope that gets worn down so much that it finally just gives out so what you want to do is you don't want that upward migration you want be able to keep it centered and what these do is they actually keep it centered in the joint and actually externally rotate it to allow for more space in the joint as you raise your arm up

over your head so how do we work this and how do we figure out that's what's going on for you again it's a very common problem lots of other things can be causing shoulder problems but this is one of the most common because we as lifters tend to never really pay attention to these and these are the only muscles that will help you to counteract this so you have to work them there's no way around it so what you can do is you head to the wall like I'm going to show you here you position

yourself where your arms are in your elbows are against the back of the wall okay so you back up and the two key points you want to focus on are right here you want to focus on this point of your finger okay and keeping that against the wall and you want to focus on your elbow but really the back side and being able to keep that against the wall when you get to the very top you'll see that once you get to the level of your shoulders then as you raise up the elbows will come

off the wall but try to almost bring them together to further externally rotate the arm and almost bring your hands those two points I talked about together you might notice that the first time up you get ever so far but then the elbows will come off or the fingers will come off you can't get them both up but then the next time you try meaning the next rep you see a little bit better improvement and then the next rep you still have a better improvement do that for about five or six reps then take a

step away from the wall and then try to raise your arms up over your head if you were someone that was already experiencing cracking popping snapping grinding crunching whatever the hell you want to describe it as you may not feel all that much anymore in fact you might feel none and the optimism behind that is that you've sort of temporarily repositioned or activated the rotator cuff to allow you to reposition that head of the humerus where it should be and therefore clear more room and give you a better chance of raising your arm over your

head without any kind of pinching so we know that if you actually train them long term and incorporate some of that into your training at the right times you could fix this and you could overcome that long before it led to a frame to the point of a tear in your shoulder and that is going to be key you can't allow your shoulder to get so worn down with your training because ultimately once you do have a shoulder problem it's very tough to recover from especially when you figure you consider all the strength movements that

require shoulder activation and involvement right so you want to make sure that prevention here is the key if you're looking for a program that will help you to prevent that while at the same time obviously helping you get bigger get stronger look better right we know that that's the goal behind a lot of people's efforts in the gym but to do it in a safe way then head to athleanx.com guys and get our athleanx training system as a physical therapist it was my priority to make sure I didn't just help you to get bigger and

stronger and faster but also keep yourself safe in the long run if you found this video helpful make sure you leave your comments and thumbs up below and let me know whatever else you want to see again I'm happy to break out the skeleton Raven here to break down whatever it is that you want me to explain even further all right guys we'll be back here again soon you