Active "SLEEPER" Self-Myofascial Release (Free Up TIGHT Shoulders!)

[@alexandravonziechmann1478]

Wow.. Have done this for 3 days and my shoulder is better after 8 months of searing pain seeing physios, an osteopath and then misdiagnosis by NHS phsyio of frozen shoulder, Finally saw a orthopedic surgeon who said he didn't think it was frozen shoulder but rotatar cuff tear.. He has ordered MRI and Xrays but will take time so looking for pain relief and saw this.. Thank you so much! Pain and movement better so will continue with this!

[@PrecisionMovementCoach]

That's great to read!

[@mirisegal]

Thank you so much!, This technique helped me after months of struggling with shoulder pain, the pain was reduced to 20% due to these exercises.

[@PrecisionMovementCoach]

Awesome!

[@nochrisgo]

this made this area light up like a firework show, it was on fire!! In a good way

[@PrecisionMovementCoach]

Awesome! Thanks for trying it out and letting us know. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@zebrazagadore4827]

Big thumbs up, man! This was awesome. Thank you, thank you. Another commenter is right...you deserve more views. They will find you.

[@PrecisionMovementCoach]

Much appreciated!

[@sues5225]

Ouch that certainly did hurt but the result is worth it- can now circle that shoulder completely and the pain in my bicep has gone! Thank you Eric!!

[@PrecisionMovementCoach]

Amazing! You are welcome.

[@ЕкатеринаТришкина-э8э]

Спасибо, за такие нужные и очень грамотные уроки. Это здорово.

[@PrecisionMovementCoach]

Всегда пожалуйста. Спасибо за комментарий. Дайте нам знать, если вам нужен совет :) - Coach Joshua, Team PM (and Google Translate)

[@FrankA1948]

Hey Coach E! This is a very interesting release. I just used a new tennis ball on carpet and nearly hit the ceiling. I didn't realize how tight those muscles are after 70+ years of activity! I even have to let up on the pressure so I don't cause the muscles to contract for protection. Wow! Thanks I need this type of release.

[@PrecisionMovementCoach]

Nice work!

[@Mrschillijones]

Incredible! I have been suffering with a “tight” shoulder for months. It has improved with some physio but this is a game changer. Thank you so much for your insightful videos. Wish I had found you sooner!

[@PrecisionMovementCoach]

Glad that it helped!

[@vanceduke5196]

Ok, I just did what Eric said. My shoulder feels tired but the pain level has dropped significantly. Thank You

[@PrecisionMovementCoach]

Awesome!

[@TomTalksAboutIt]

Thank you for sharing this, very helpful

[@PrecisionMovementCoach]

You are welcome!

[@DocHicksTv]

May I ask (Respectfully), your left arm looks uneven in the shoulder area compared to the right (your left trap seems higher. Is this normal? My non dominate arm has a similar issue, my trap seems higher but its because that area seems tighter than my right arm in the same area sir. My right shoulder is more relaxed and broader conpared to my leftwr shoulder. My left shoulder is seems more right and higher. Ive been trying to research and do exercises to help this issue because i notice that my left side is weaker than my right arm while attempting to work out.

[@PrecisionMovementCoach]

That is normal. Most people have a similar asymmetry that is due to increased muscle bulk and joint laxity on their dominant side. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@HalloweenEye]

Great video! Thanks so much, I'm going to try this.

[@PrecisionMovementCoach]

Let us know how it goes :)

[@timperleyboxing9355]

Thank you . My shoulders get loads of work as coach . You have truly helped me not getting any Younger , believe your videos will help me prolong my coaching 🙏

[@PrecisionMovementCoach]

Thanks for sharing that! We are happy to help :) - Coach Joshua, Team PM

[@artwithmycoffee]

This is so helpful! This is just what I needed.

[@PrecisionMovementCoach]

Glad that you found it :)

[@sinkingship773]

Awesome sharing thank you

[@PrecisionMovementCoach]

Thanks for visiting :)

[@lucycarlos4923]

Excellent, excellent, usually they are with a ball in the wall and it is frustrating.

[@PrecisionMovementCoach]

I'm glad that this modification works for you :) - Coach Joshua, Team PM

[@SaanichtonMinistries]

There is no consensus in the PT world. Everyone has their own devises and ideas. You are my latest resource online, and so far so good. It is comforting to have the Bone doctor with you. She is wonderful. I have anterior dislocation history 2 months ago. No pathology on the rotor cuff, but my Doctor and surgeon does not truth the radiologist's report. I think it is partially torn as there is some serious weakness on certain flexes as well as some should freezing going on. It is possible there is also a Bankarts lesion as well. Doctors here in BC have not confirmed what my problem is, have not given me advise on what to do, or where to go other than PT. Resources like these videos are so important in our failed socialized/rationed health care system. We are left to find our own information. sharing is the best, but can lead to wrong information if you find bad resources. I feel this one is very helpful so far. Thanks and may you be blessed in your service to help people in their distresses.

[@PrecisionMovementCoach]

Thanks for following along and for sharing your thoughts :) The Shoulder Pain Solution program can help you out: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM

[@fraserh3716]

holy crap i think it worked. going to keep going to see if it's a permanent fix

[@PrecisionMovementCoach]

Nice! Keep us posted on your progress :) - Coach Joshua, Team PM

[@danpop3809]

Thanks a lot. It makes wonders.

[@PrecisionMovementCoach]

Glad to hear that!

[@kirks9882]

I thought this was so awesome and worked so well but have found two holes in my theory. 1) I found that my range of movement improves almost as well without the ball being under me and just doing the movements. 2) Each day my impinged shoulder gets some more range by doing this but then it reverts back by the next day.

[@PrecisionMovementCoach]

"The path to progress is jagged". This means that you are going to experience movement in the forward and backward directions as you continue to work on the material. Hopefully, the general trend is forward. Keep up the good work. It's tough but worth it in the end.

[@nsanenthembrane]

How’s your shoulder now

[@mariGentle]

How is it now?

[@takenoshortcuts]

My frozen shoulder thawed a long time ago. Hard to know how or why it froze or thawed, but I had a couple months of PT plus worked on excercises like this that I learned here. For me it was long and very slow progress and then more or less sudden full recovery

[@SRJ2832]

Ouch, more pain in front of my shoulders when i do the protraction and retraction of the scapula. Didn't realize how weak my shoulders are from finding out I had tears in my rotator cuffs from over a year ago. I will definitely work a little bit more on these exercises to try to get some strength and mobility back in there.

[@PrecisionMovementCoach]

These are a great place to start. Also consider doing the Shoulder Pain Solution program: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM

[@filipetuibaravi1398]

Thanks doc ❤

[@PrecisionMovementCoach]

You are welcome.

[@jfeil24]

Thanks!

[@PrecisionMovementCoach]

It's our pleasure and thanks for your support :)

[@vono7796]

Eric is the best

[@PrecisionMovementCoach]

Thanks!

[@jennifershum9262]

I love your exercises! Could you do one on thoracic outlet obstruction please, pretty please?

[@PrecisionMovementCoach]

Here you go: kzbin.info/www/bejne/rZeoYamKlrSAipo :) - Coach Joshua, Team PM

[@macadam678]

follow-up on my below comments....I have been in pain for the past 25 years (now 42yo), with terrible right shoulder/arm/forearm/hand pain, stiffness and weakness. I thought it was a nerve problem or fibromyalgia, nothing would really work, massage would be just a temporarily relief. I only discovered in the past weeks, the notion of trigger points, and bingo ! I have been following the routine described here, and after 2 weeks pain has decreased 60-90% (depending on the day, but basically I can feel the trigger points have dissolved, more difficult to feel/find) and range of motion/mobility/strength greatly improved. To be fair, I have been working on many other trigger points in my infrasupinatus and deltoid as well, but also triceps, forearm and hand + loads of stretching. But I have to say that routine right here, incorporating the movement is a game changer. I am now doing this 2-3 times a week only as recommended, so question to the doc : shall I do it as part of my warm-up for my calisthenics exercise or should I do rather do it on my rest days ?

[@PrecisionMovementCoach]

For this you can definitely do as a warm up for any activity. Daily for now is ok too for 2 weeks, then decrease to every other day and for warmups.

[@lucycarlos4923]

Thank you super bestest ever

[@PrecisionMovementCoach]

Thank you!

[@wyattyoung5350]

Hi thre! Do you have any advice for someone dealing with shoulder internal impingement? Stretches or exercises? THank you so much!

[@PrecisionMovementCoach]

Start here: www.precisionmovement.coach/shoulder-impingement-test/

[@bhut1571]

Thanks.

[@PrecisionMovementCoach]

You're welcome

[@amystullenberger8609]

This helped me alot after doing it one time but I have a hard time stabilizing the other side of my body and I feel like I'm tensing that up and worry I'm doing it wrong

[@PrecisionMovementCoach]

Do your best to stay as relaxed as possible. I'm certain that you will improve with time and practice :) - Coach Joshua, Team PM

[@AT-yu2op]

Excellent release! It cured my left shoulderblade pain and felt really good! However my left teres major (or minor) keeps getting tight after 5-10 min again. Do you have any idea why? Im sitting a lot, but my right side is totally fine for years. Why is that muscle firing non stop? I have this pain for 10-15+ years (left side only)

[@PrecisionMovementCoach]

It's hard to say why that could be. Have you examined the ways in which you use that arm for any use issues? This program can give you more ideas: www.precisionmovement.coach/shoulder-control-live - Coach Joshua, Team PM

[@ScottLeveau]

Regarding the active SMR, do we not incorporate the GTO (for inhibition) prior to performing active movements with the GHJ? I always instruct my patients to perform passive SMR by maintaining pressure for ~1 minute on each 'knot' (or until they feel a release of the adhesion) prior to performing active movements. If there is no need to incorporate the GTO prior to movement, would this particular method be better equipped for those who have already performed passive SMR previously? Great video! I can't wait to incorporate these methods with my athletes, especially since baseball season just started for us.

[@PrecisionMovementCoach]

Hey! Thanks for the great question. Try skipping the passive portion or decreasing the amount of time it's done. Let us know what you think :) - Coach Joshua, Team PM

[@stephanielukaszewski7138]

Hi there, in the video it recommended doing these once a day but I saw in a comment reply it mentioned every other day. Which would be better?

[@PrecisionMovementCoach]

It is safe to attempt it everyday and then see how you feel. Thanks for trying it out and let us know how it goes :) - Coach Joshua, Team PM

[@frannielow1493]

Hi Coach E, I have tried the stretch but I feel tired/soreness to lift my neck up and hard to maintain in that posture. Can I place a block to support my neck during the exercise or is there any other better way?

[@PrecisionMovementCoach]

Definitely! The focus here is the shoulder so grab a pillow and settle in.

[@javiernotario8068]

Hello Eric!! Can't not thank you enough for your channel!! I just did these exercises (they do hurt for sure) and found back a lot of shoulder mobility. Definietly checking the rest of your channel! One question for the community tho. He usually mentions paim resulted from prolonges effort or exercise, but do these applies also after a trauma? Around a month and a half ago, someome tried to hit me with a bar, and by blocking the swing my shoulder popped out and back in with a crack. I have been afraid of stretching to let the tissues recover, but as the doctor mentions I think the started to stick together reducing my mobility over this time. Could these exercises be however counterproductive to healing properly?

[@PrecisionMovementCoach]

I would get that checked out and determine what exactly was injured before trying anything out.

[@javiernotario8068]

@@PrecisionMovementCoach thank a lot for your answer Eric!! I did, scan and everything, but they just told me to rest for 2 weeks since everything seemed to be in its place It's after 7 weeks that I figured that something else was necessary simce my mobility and pain had not imprived yet, but rather worsen (maybe compensating pain with locked postures and all) These exercises have helped great, so again, thanks a lot for all your super professional work!

[@PrecisionMovementCoach]

I think that these exercises will be safe for you.

[@vanitasyoga4951]

So nice 👍

[@PrecisionMovementCoach]

Thank you! Cheers!

[@jj273]

You mention this being different from foam rolling and the various other styles of "rolling around on a thing" that have become popular lately. Can you elaborate on how this technique is different? Thank you for the video.

[@PrecisionMovementCoach]

It's different in that it's active. Many people use passive techniques, which don't have a lasting effect. These videos can give you more info: kzbin.info/www/bejne/f3O8dnVurLGhmKc kzbin.info/www/bejne/m2eqnoJoYriFrdE Let us know if you have any more questions :) - Coach Joshua, Team PM

[@jj273]

@@PrecisionMovementCoach Awesome. Thank you!

[@macadam678]

Very painful with a golf ball, but a good pain. I am sore the next day especially at top of the biceps/bursa aera, how come? I will continue doing it twice a day as advised. Is exercising allowed? Like pushups, crawling, pull up?

[@PrecisionMovementCoach]

It's hard to say what the issue could be exactly but this program can help: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM

[@ginny177]

very good release. I would like to release an itchy pain about my both collarbones? /especially medial part of collarbone to sternum/ still don´t know what is the spasm of, pectoralis major? or my little tears in the tendon of m. surpaspinatus? which muscle is suffering? thank you

[@PrecisionMovementCoach]

Try these exercises: kzbin.info/www/bejne/pWrJmod8m7xnq7c kzbin.info/www/bejne/pWrJmod8m7xnq7c - Coach Joshua, Team PM

[@inky699]

Nice. Is there a difference in a clenched or relaxed fist?

[@PrecisionMovementCoach]

Great Q! Clenched helps you keep your elbow straight and better isolates and activates shoulder musculature.

[@veotis40]

I'm assuming you do this one time a day? And yes, it is painful in a good way.

[@PrecisionMovementCoach]

Yup! Once time per day is a good start. Also do it every other day rather than daily. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@veotis40]

@@PrecisionMovementCoach Sure will, thanks for the response.

[@KP-dd2ci]

Strangely enough, that's not where it hurts for me. It's farther towards the back shoulder points that are very sore. So does that mean I don't have a tight posterior capsule?

[@PrecisionMovementCoach]

I'm sorry for any confusion...the posterior portion of your shoulder is the back part. It sounds like you do have a tight posterior capsule and this technique can help you out. - Coach Joshua, Team PM

[@jamesa2101]

That hurts so bad lol. Gonna give this a shot consistently tho to see if it works.

[@PrecisionMovementCoach]

A little bit every day for as long as you can tolerate will go a long way. - Coach Joshua, Team PM

[@2010joshbowman]

Is it normal to be a bit sore the next day from doing these? Does it subside over time as the tissue loosens up?

[@PrecisionMovementCoach]

That is normal and you will improve with time and practice :) - Coach Joshua, Team PM

[@macadam678]

Would it work same for infraspinatus pain? The location seems almost same as for the trigger point.

[@PrecisionMovementCoach]

It's worth a try :)

[@GiosCalisthenics]

can I do this if I have labrum injury?

[@PrecisionMovementCoach]

Hi and great question! Potentially yes and it depends on when you were injured and the mechanism of injury. Check with your primary care physician or rehabilitation professional if you have any doubts. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@malingawoo]

Can we do this for a patient who has had a surgery for rotator cuff tear?

[@PrecisionMovementCoach]

Yes, but after the tendon has healed and needs to be solid around 12 weeks. - Coach Joshua, Team PM

[@malingawoo]

That's very helpful.. dealing with a difficult post operative rehabilitation.. hopefully this should work thank u

[@tonyofarrell7318]

I use a ball that has some give in it ,golf ball is way to hard

[@PrecisionMovementCoach]

That's a good modification.

[@neumichel]

Coach E...I'm a great fan of the way you present this stuff. I have a question about appropriateness of these techniques. I just had an MRI after months of night shoulder pain. In addition to the typical labral teat/tendenopathy i have some partial tears of the subscap. I have a prescription for physical therapy for stretching, blackburns....etc. Could I add these releases before my appointment (which is in two weeks)? Thanks! (yeah...i also have lower back issues)

[@PrecisionMovementCoach]

Thanks for following along! Please try out this technique and keep us posted on your progress. Also, consider this program: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM

[@AnnetteDiaz-v7l]

My shoulder cracks bro and it was because I got thrown to a car after that it turned into a pain I think it’s all in my head but it cracks

[@PrecisionMovementCoach]

It is not in your head. Try out this exercise 2 - 3 times weekly for at least 4 weeks and let us know how it goes. Talk to you soon :) - Coach Joshua, Team PM

[@bradford5681]

I wrap a rock in a cloth and lie on it. Works very well.

[@PrecisionMovementCoach]

Cool! Thanks for sharing that :) - Coach Joshua, Team PM

[@anssisaarela9472]

Can I do this with 7mm tear in my supraspinatus?

[@PrecisionMovementCoach]

Try with gentle pressure from your fingers first and then learn your tolerance limits before trying the ball. Stop if it causes more pain or you cannot modify the technique so that it is more tolerable. Some pain is to be expected in these techniques but it should feel different from the pain related to your tear. Make sense? - Coach Joshua, Team PM

[@anssisaarela9472]

@@PrecisionMovementCoach thank you for reply. I did as you said it's not causing "bad pain". Now I start using tennisball and it's feeling ok too. I also do this standing against wall with tennisball behind shoulder. Also build strength doing sleeper stretch standing against wall with band or light(1kg) dumbbell.

[@michelecaron]

Owwwwweeeeee😢

[@PrecisionMovementCoach]

But in a good way, right? - Coach Joshua, Team PM

[@dfcvda]

mine is pain its from bench press. left arm

[@PrecisionMovementCoach]

This video can help :) - Coach Joshua, Team PM