4 Exercises to Fix Front Shoulder Pain for GOOD

[@PrecisionMovementCoach]

Video highlights: 01:50 - Root causes of front shoulder pain 03:22 - Segmental T-Spine Mob 06:45 - ASMR: Anterior Shoulder 09:51 - Lower Trap Activator 12:57 - Shoulder Rotation Robot 16:45 - Routine summary 17:30 - Next steps

[@juliegustafson5147]

Thanks!

[@PrecisionMovementCoach]

You're welcome and thanks for the support :)

[@markthomas677]

Great video! I have done it once, about to do it again. Went from a pain level of 8 or 9 to 4 or maybe a little more. It’s great! Now going to add in the 50+ exercises. I’m 68 soon to be 69.

[@PrecisionMovementCoach]

Great job! Thanks for writing to us and sharing your story. We really appreciate that. :)

[@S8587]

Had shoulder pain for a couple months. I work at a desk most of the day and it got further aggravated during my main hobby, bjj/grappling. Just a couple days in doing these prescribed exercises has worked wonders compared to what I've been doing to rehab it. I subscribed immediately after feeling relief the first round of exercises. Thank you very much for your content!

[@PrecisionMovementCoach]

Yussss! Thanks for trying it out and commenting. We appreciate the support and are here for you if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@bmarch9897]

Thank you thank you. I am a level 3.5-4.0 tennis player and practice daily from April to November, weather permitting. (I cite the 4.0 level due to my strong serve.) I have never had shoulder, elbow or wrist problems until the last month or so (I just turned 70-oh no!!). I have developed the exact symptoms in my right (service) shoulder which you describe. Ironically, I have not been on a court for 3 months!!!!. Now I am terrified that my right shoulder is injured and will deny me the joy of my daily serve practice this season. So I cannot thank you enough for this particular lesson, albeit all of your lessons are the supremum of exercise videos.

[@PrecisionMovementCoach]

You are so welcome and thanks for watching. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@goutfromfriedokra]

@@PrecisionMovementCoach I did standing dumbell fly, and got shoulder impingement. Week 9 so far. How long does this usually last? 3 month?I still have 5% or small hump(soreness) left to conquer

[@bmarch9897]

@@goutfromfriedokra It took me about 4 weeks of these exercises to TOTALLY eradicate the pain. The relief was 75% initially, but it lingered here and there and now I only get pain once in a blue moon. Your situation sounds more serious, so I suggest you do ALL his videos on shoulder impingement and keep the faith!!!!! Wishing you luck!

[@heidiconklin5328]

Great information, thank you very much! I have been doing several of your shoulder/posture videos regularly and am definitely improving!

[@PrecisionMovementCoach]

You're so welcome! Thanks for the support and let us know if you ever need more assistance :) - Coach Joshua, Team PM

[@Das0000]

How is it going? I am making a program from the exercises about this problem and I wanna know more opinions about some of them

[@bodilbendixon5205]

Thank you for your presentation of this, I just started now and it feels great! Love to you and your fantastic way to make me understand and to do it!

[@PrecisionMovementCoach]

You're so welcome! Thanks for watching and commenting :) - Coach Joshua, Team PM

[@riccardomadini8148]

Thanks...very useful exercises for a complete routine to shoulder mechanics

[@PrecisionMovementCoach]

:)

[@maureenpolak2184]

Just fabulous, been having shoulder and forearm pain. Appreciate your expertise.

[@PrecisionMovementCoach]

Glad that you think so! Let us know if you need more supprt :) - Coach Joshua, Team PM

[@octoale]

This video came out at the best time … I’ll try these exercises during my next workout. Thank you

[@PrecisionMovementCoach]

Please do and let us know how it goes :)

[@tiwaz4598]

Unlike many, many so called "experts" this guy is a real one. Especially the third exercise is a game changer.

[@PrecisionMovementCoach]

Wow! Thanks so much for taking the time to watch and comment. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@glenfetterley14]

Awesome instruction

[@PrecisionMovementCoach]

Thanks!

[@sergiomanzo141]

Love the summary in the end.

[@PrecisionMovementCoach]

Glad to read that :)

[@orlandoc661]

Very informative. Thanks for sharing.

[@PrecisionMovementCoach]

Glad it was helpful!

[@michellefumo4846]

Very good! Very effective!! Ty 😊

[@PrecisionMovementCoach]

Glad you enjoyed it!

[@triwrightfitness6894]

Thanks! You’re the best!

[@PrecisionMovementCoach]

You're welcome!

[@rgbcom]

Better timing, impossible! Been having the pain described in video and just got your email. Great!!

[@PrecisionMovementCoach]

Glad it reached you. Keep us posted on your progress :) - Coach Joshua, Team PM

[@melindadouthitt1022]

Thank you for sharing this!!

[@PrecisionMovementCoach]

You are so welcome!

[@pardumankahlon5946]

Extremely good stretches and movements

[@PrecisionMovementCoach]

:)

[@riaware7747]

Nice set of exercises!

[@PrecisionMovementCoach]

Glad you like them!

[@RehanKhan-bx8fl]

Amazing video. Pain decreased the moment I tried this routine.

[@PrecisionMovementCoach]

Great job!

[@carlor.s.4742]

Just what I needed. Have been working in my front shoulder pain with some exercises which are a little different than these ones. Pain is reduced, but I'm going to try these to see if I can get rid of all pain. I need to get back to resistance training!

[@PrecisionMovementCoach]

Happy to help! You will improve with time and practice. Thanks for stopping by :) - Coach Joshua, Team PM

[@luciehsuen8981]

Thanks for sharing. Always love the way you explain each movement. Precision!! These exercises helped. Will do them again. 👍

[@PrecisionMovementCoach]

You're so welcome! Thanks for watching and commenting :) - Coach Joshua, Team PM

[@PatriciaBowles-qp1eu]

Had real bad pain, front shoulder to bicep to arm. This guys video stopped it. He is the best. When l think of what l have spent on physio that didn't work and all l needed was this.

[@PrecisionMovementCoach]

Wow! Thanks so much for sharing that. We are so happy to read about your progress and are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@MRIMan]

Legit video thanks

[@PrecisionMovementCoach]

Word :)

[@Allgood784]

I not only recommend this approach I have been integrating ROM coach ( has a timer!) and the Shoulder Pain exercises for months. I feel like I am starting to walk like a human again (like the ape to man chart). I had or have decades of soft tissue damage from a dangerous job and being taught to “stretch” did not help me to heal. I was beginning to fold in half! I messaged Coach E. here the last few days of Aug. 23 in a rhombiod spasm crisis. It is also amazing how prevalent “slumpy shoulders” are. I have been to some large public events and I am astonished. Thx Coach E you da man…Hey do you practice the Clint Eastwood voice? I think you got that down too.😂😂😂But seriously this guy in my opinion is a 1%er he ( his team) has really thought this through.

[@PrecisionMovementCoach]

Thanks for that testimonial. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@dajinx1084]

Thanks you so much for all your content it’s really appreciated. I have a question regarding time/rest between going through exercises. Multiple times a day, daily or rest days? Thanks

[@PrecisionMovementCoach]

Hi! Once per day and 2 - 3 times per week is sufficient. Thanks for asking and let us know if you have any more questions :) - Coach Joshua, Team PM

[@lw7654]

Will this help for impingement on both shoulders and a rotator cuff tear(supraspinatus)on both shoulders? Or would this aggravate things. Trying to strengthen the shoulder muscles. Thank you!

[@PrecisionMovementCoach]

Will undoubtedly help - go slow and increase intensity gradually and let pain be your guide. If anything feels weird or off or too painful, back off.

[@nickygriffin4071]

Great explanations - plus you motivated me to get up and try them 😂 Thanks ☺️

[@PrecisionMovementCoach]

Nice! Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM

[@Das0000]

I liked the explanation for the root causes so I liked the video :)

[@PrecisionMovementCoach]

Thanks for letting us know :)

[@ImeldaEspinosa-oy1gk]

Lve your channel . Nice

[@PrecisionMovementCoach]

Thank you so much!

[@jamesmcgee1912]

Surprisingly, these exercises relieved pain on the first set of them

[@PrecisionMovementCoach]

We are not surprised. Thanks for trying them out and letting us know. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@gokhanburhan382]

would you suggest that exercises to who has chronic shoulder displacement injury . its been 10 year that i had a surgery but injury has repeated. i dont want to have another surgery so im looking for some exercises . thank you for your beatiful content im searching for a while and you are the best

[@PrecisionMovementCoach]

Hi and thanks for the question! These exercises are a good start. Make sure to check out the resources in the video description for more ideas. Especially, the Shoulder Pain Solution program. :) - Coach Joshua, Team PM

[@rjguess]

You have great video! Do you have anything for bicep tendinitis ?

[@PrecisionMovementCoach]

Thanks for letting us know! Check out the first two videos here: www.youtube.com/@PrecisionMovementCoach/search?query=biceps Let us know if you have any more questions :) - Coach Joshua, Team PM

[@davitchakhunashvili2771]

Hey! Great stuff! Could you make a video about pain in the back of the shoulder as well? (Near deltoids, near upper serratus - not sure if i'm explaining properly)

[@PrecisionMovementCoach]

Here you go: kzbin.info/www/bejne/eYHbdKGlrruYkMksi=5NVqyh0s5omSKNui :) - Coach Joshua, Team PM

[@juliegustafson5147]

thank you again for such amazing material. I actually have a lot of strange feelings in n my serratus anterior muscles, and pec minor muscles. from numbing, to itching. I was put in a very poor driving position that i was put into with my arms above my shoulders for 12-13 hours a day. they've both become very weak also the pec minor and major. Thoracic outlet syndrome and pec minor syndrome on both side. Also a past right AC joint separation. No surgery required. lost the grip strength in both hands and arms for almost 2 years. I can now write and type, but any real grip strength required, and they just fatigue right away. Also a lot of scar tissue between my shoulder blades causing burning and sharp pain like a nerve entrapment from the scar tissue when I try and do shoulder blade squeezes. Is your shoulder program going to be a good option for all of that. Sorry for such a long winded comment and questions. Your content is just really great, in every video I've seen of yours

[@PrecisionMovementCoach]

Hi! Thanks for that info. Shoulder Pain Solution is the best option for you right now. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@outpost31737]

Thank you for this excellent video. The final exercise I'm unable to maintain flat lower back, should I step out slightly and lean back against the wall?

[@PrecisionMovementCoach]

You are welcome. Thanks for taking the time to try it out and comment. Make any modification necessary to suit your capabilities. Try it out and let us know how it goes :) - Coach Joshua, Team PM

[@outpost31737]

@@PrecisionMovementCoach Thank you Joshua. I've started doing these exercises this morning, I can already feel the difference. Initially my consultant diagnosed supraspinatus but I always believed it was the bi cep tendon causing the pain due to poor posture with my left shoulder rolling forward when I work at my desk.

[@mythicalbbx8824]

I have a little bit of pain when I’m bench pressing, I’ve noticed it comes and goes but i think I have hit a plateau because of it, do you think this video might help me better myself in the gym ? If that makes sense?

[@PrecisionMovementCoach]

Hi, and thanks for asking! Try these exercises 2 - 3 times weekly for at least 4 weeks. You should notice changes by then. Please keep us posted on your progress :) - Coach Joshua, Team PM

[@AllanRead-dm5bd]

Anther great video 😊 I’ve had shoulder pain in the past, for years, I purchased your shoulder programme years ago and my shoulders have been bullet proof up until 7 week ago, I was running late at the gym, jumped straight in to 40kg db flat press, ( with no warming up, ) felt and heard something nasty in my left shoulder just under the acromio clavicle joint top boney section…since then trying to do any exercises is brutal…gym routines I’m staying away from ( squats, can’t hold the bar with shoulder pain, bench press, press ups, shoulder press, ) been acute pain would you think I have torn something ?

[@PrecisionMovementCoach]

Ouch! It's hard to say if you have torn anything from our vantage point. Are you referring to Shoulder Control? Our new Shoulder Pain Solution program is more current and was designed for situations like this. Read more about it here: www.precisionmovement.coach/shoulder-pain-solution-yt Because you are an existing customer, reach out to me at [e-mail] for a discount. Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM

[@fuibe]

What if the robot move reproduces my shoulder pain ? Should I have to go through it ? Thanks for your answer.

[@PrecisionMovementCoach]

That is a great question. We recommend that people stop doing any exercise that causes pain unless they can modify it to do it pain-free. Modifications include moving slower and smaller. Let us know what you think :) - Coach Joshua, Team PM

[@fuibe]

@PrecisionMovementCoach Thanks for your answer !

[@taniaking1180]

Can you do that movement with the roller if you have a bulging disc and a slight tear in your cartlidge?

[@dessertstorm7476]

what would you recommend for front of shoulder pain caused by bone marrow edema (AC joint area)

[@PrecisionMovementCoach]

These exercises are a good start :)

[@micheller7879]

Thank you so much for this video! Can we use a tennis ball for the second exercise ASMR?

[@PrecisionMovementCoach]

You are welcome and go for it :)

[@christopherdias1790]

I have already had PRP injections to my shoulder. So what exercises do you recommend?

[@PrecisionMovementCoach]

These ones :)

[@yusufislek3204]

I do have the problem when l did arm wrestling after 40, but start the rebuild all of the torso as long as l do learn and exercises, lam pain free, even it comes and go when l do wood work or heavy work.,but my glutes backs me on the way, thanks and appreciate, you are good muster♥️🙏

[@PrecisionMovementCoach]

Thanks for sharing! We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@mtstans]

omg bro thank you so much. Been having problems here thinking it was my delts or something but pain in front of both shoulders due to horrible posture and too much time on my desk job hunting and depression while being unemployed. I tried a few other things before finishing this video this morning while doing my coffee. I've only tried the ball rolling exercise so far and that eliminated 90% of my pain right away. bless you!

[@PrecisionMovementCoach]

Nice work! Thanks for trying it out and for commenting :) - Coach Joshua, Team PM

[@JamieVegan8]

DId this routine tonite, one question coach E: do you think there are any pros or cons to using a massage gun in place of a ball/wall for the anterior shoulder ASMR?

[@PrecisionMovementCoach]

Hi! The gun is probably overkill. This video explains why: kzbin.info/www/bejne/mHe9aGmJrMaJj9Usi=PrpY-QZi9A-q42Jo Check it out and let us know what you think :) - Coach Joshua, Team PM

[@JamieVegan8]

@@PrecisionMovementCoach Will do, thank you.

[@MarinKariž-d5v]

Just did first time. Having a very bad posture i was walking around the house with my chest open and scapulas pinched for 10 min after the exercise. Now I’m in doubt how to incorporate with my calisthenics routine. Last two seem like a great warmup while first two seem great for post workout. Would that work, if not, question is whether to do them as described by you pre or post workout?

[@PrecisionMovementCoach]

Hi and thanks for trying it out. There is no harm in trying the exericses either before or after a workout in any combination. Let us know how it goes :) - Coach Joshua, Team PM

[@mollymetz2031]

Hi. Thank you for all of your videos. Do you recommend a shoulder brace for someone who just dislocated their shoulder and is in fear it will dislocate again while working out and rehabbing? I'm trying to stay active - riding bike etc and am using the sling to support my injured arm but wondered if a brace you recommend is better vs the sling. Thank you. (2-weeks post dislocation)

[@PrecisionMovementCoach]

Hi! This is a question for your primary care physician or rehabilitation therapist as you are not far out from your incident. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@vahidehsamsamii]

Hi About 4 days ago I do reverse table top position and just a moment I have been a pain in front of my shoulder 😢 but I continued workout regardless. And after some days I think my anrrior deltoid in my right hand injured And now abduction and anterior twist is pain full What do you think for this? In advance Thanks for your guide

[@PrecisionMovementCoach]

Hi, and thanks for asking. It's hard to say precisely what is happening from our vantage point. However, these exercises are worth trying. Do them 2 - 3 times weekly for 4 weeks and send a report. We can go from there. Talk to you soon :) - Coach Joshua, Team PM

[@TimeWobblers]

is it ok if it hurts during the shoulder robot? Not sure if I should go on, feels like there's some kind of spasm or something going on

[@PrecisionMovementCoach]

That is not ok. Modify the exercise to make it pain-free or skip it. Modifications include moving slower and smaller. Also, reposition your elbow relative to your shoulder to make it more comfortable. Lying on your back will also help. Let us know what you think :) - Coach Joshua, Team PM

[@TimeWobblers]

oh okay, lying down will probably help, thank you! The problem is that I kinda hit that impingement-ask wall where I cant move my arm beyond a certain point, but it doesn't feel like something's pinched in, but more like there's a single muscle fiber or a tendon that doesnt let it (like overstretched?). Been struggling with this for quite some time but your other video with myofascial shoulder release somewhat helped to make it better. Not fully yet, because that's the release from the back of the shoulder, and this thing is on the front... I'll try this lying down and see how it goes, thank you for your feedback!

[@islandgurl4123]

This is exactly what I need. All the reasons he mentioned to be the cause of pain is me due to sitting all day at work

[@PrecisionMovementCoach]

So happy to help! How are you now?

[@islandgurl4123]

@@PrecisionMovementCoach I’m doing better. Honestly I’ve been going to Airrosti and getting the “knots” worked out when I came across your video and will start implementing it soon 🙂❤️ thank you

[@Krokador]

Question: When I do that 3rd exercise on the right side, my lower trap on the left side cramps up/pinches. It doesn't happen the other way around. Is there anything I can do to avoid that (short of rolling my shoulder forward to avoid the pinch)?

[@PrecisionMovementCoach]

Hey! Thanks for trying it out. Try making your movement slower and smaller and let us know how it goes. Talk to you soon :) - Coach Joshua, Team PM

[@spacetime66]

in an older video you are doing the same exercice on a yoga block, now you are using a roller, what is better?

[@PrecisionMovementCoach]

Neither are better. You could even use a rolled up towel. Let us know what you think and if you have any more questions :) - Coach Joshua, Team PM

[@Savi3_Skeptic]

U rock. Im back to tennis again.

[@PrecisionMovementCoach]

Yay!

[@amber40494]

Will this help my scoliosis? I'm 75 and sitting too much so have front shoulder pain on both sides!

[@PrecisionMovementCoach]

They are a good start. If you really want to address the root cause of the issue, then check out the Low Back Pain Solution program. You can read more about it here: www.precisionmovement.coach/low-back-pain-solution/ Check that out and let us know if you have any more questions :) - Coach Joshua, Team PM

[@micheller7879]

My right shoulder is my troubled one. I have very rounded shoulders. When I do the robot i can’t help but hike up the right shoulder and it moves off the wall during external rotation. It also feels super clicky during external rotation. Is this ok or is there a way to modify this? Thank you!!

[@PrecisionMovementCoach]

Great question! Try doing it lying on your back while lying on the floor. Do that for a week and then try again while standing against a wall. Thanks for trying it out and let us know how it goes :) - Coach Joshua, Team PM

[@micheller7879]

@@PrecisionMovementCoachthank you! Just tried it on the floor and was able to keep my shoulder girdle more stable! Can my knees be bent while lying on the floor? If I lie with my legs straight out, i can’t keep my back against the floor. Also, is it okay to feel clicking in my right shoulder during this exercise? Thanks again for this modification! This video truly helps me 🙏🏻

[@PrecisionMovementCoach]

Thanks for trying that out and it is okay to make any modification that allows you to perform the technique comfortably. Clicking without pain is typically nothing to be worried about. However, try lowering your elbow somewhat in an effort to minimize it. Also, move much slower. Keep us posted on your progress :) - Coach Joshua, Team PM

[@Allgood784]

Do we still stretch cramps?

[@PrecisionMovementCoach]

No.

[@Allgood784]

Any training on leg cramps (spasms)available?

[@PrecisionMovementCoach]

It depends on the exercise. Cramping usually indicates that the muscle is weak at that range of motion. Performing the exercise with the expectation of cramping and learning to tolerate it will lead to strength improvements and less cramping over time. Hope that helps :) - Coach Joshua, Team PM

[@virginiadigialleonardo119]

Can you do this on the floor

[@PrecisionMovementCoach]

Yup!

[@finnomara4148]

I Can't do the robot at all on painful side. I can't seem to change from internal/ external rotation without having to do some shifting manoeuvre around the neutral position😢

[@PrecisionMovementCoach]

Ouch! Try doing it while lying on the floor. The shifting is okay as you are making a modification that suits your capabilities. Keep us posted on your progress :) - Coach Joshua, Team PM

[@finnomara4148]

@@PrecisionMovementCoach great to know. Thanks

[@DaveYuhas]

I injured my right shoulder many years ago while practicing my tennis serve. Sometime later I stopped playing tennis and the shoulder pain completely disappeared. A couple of years ago I started playing pickleball and the shoulder pain returned. Because of the pain I can't play more than twice a week. None of your four root causes seem to be relevant. Would your exercises help me? The pain is in the front of my shoulder.

[@PrecisionMovementCoach]

Hi and thanks for sharing your story. Try out the exercises 2 - 3 times weekly for at least 4 weeks and let us know how it goes. Talk to you soon :) - Coach Joshua, Team PM

[@MRIMan]

Shoulder feels better alread

[@PrecisionMovementCoach]

Awesome! We are so happy that you found the video. Keep us posted on your progress and let us know if you have any more questions :) - Coach Joshua, Team PM

[@paolapigni6234]

🔥🔥

[@PrecisionMovementCoach]

:)

[@ShahbanuMistry]

🙏

[@PrecisionMovementCoach]

:)

[@BenJahmin108]

100 dollars worth of broccoli!!!! 😂

[@PrecisionMovementCoach]

Thanks for laughing :)

[@Mangolassie72]

Excellent. You hit ALL the important points I use with my patients. Thank you for well explained and demonstrated exercises, I will tweak the ones I give as yours are better 👍👍👍

[@PrecisionMovementCoach]

Yay! Thanks for that. We really appreciate the validation from a professional such as yourself. Let us know if you have any more questions ;) - Coach Joshua, Team PM

[@TheScroof]

Thanks!

[@PrecisionMovementCoach]

You are welcome and thanks for the support :)

[@dianakhor6773]

Thanks!

[@PrecisionMovementCoach]

You are welcome and thanks for the support :)