STOP Doing Banded Pull-Aparts For Shoulder Health & Posture! Do This Instead

[@conorharris]

Thanks for watching everyone! I would like to thank and credit Bill Hartman for the wall version of the Banded Pull-Apart activity (billhartmanpt.com/). If you would like more information on the ribcage and scapular dynamics for improving shoulder health, see this video: kzbin.info/www/bejne/f3WqlX1_fbimgZI Here is also a link to the shoulder health program mentioned: www.conorharris.com/shoulder-health-program

[@adrianalvarez313]

If i wanna grow my pecs with bench press, I must lift heavy weights, and to lift a heavy weiht i have to retract the scapulas and dont move them, if i do, i will hurt my shoulders. You dont need to move the scapulas to activate the pecs

[@kitty88903]

I was made to do these exercises in Physical Therapy after my car accident because I got a torn right rotator cuff.... well I also got four fractured ribs on the back right side as well as whiplash and damage to the face and leg and my GOD have I felt worse since that entire Physical Therapy session, I havent gone back out of fear despite way worse pain and a loss of ability to find any comfortable position, I've gotten no sleep in a few days now and feeling really confused as to how to start getting better when this is almost a year since the accident and new problems keep arising... Looking into this content has helped me make a bit more sense of it but it's insane the changes my body has gone thru with even my face and teeth shape severely changed from TMJ and my body looking fully unrecognizable with some muscles really strangely strong and others completely atrophied with about 20 lbs lost (mostly muscle and putting me from healthy to underweight), my case seems so complex at this point that I dont know where to start.... I havent been able to work in months due to all this so if anyone can recommend me more resources I would really appreciate it

[@skog5351]

Try naprapathic treatment.

[@danield02]

Find a good chiropractic clinic

[@poorbob6194]

I have been fixing 20 years of accumulated structural imbalance, so my problems have not happened so quickly for me, but I can relate to you. Similarly, I have noticed insanely different levels of strength throughout my body. From side to side (left to right), front to back, and top to bottom. For example, my left leg is currently weaker than my right. However, my left arm is overall stronger than my right. When we develop imbalances we start to rely on other forms of strength. In my case, it's twisting at certain joints. I used to walk on my tippy toes for instance, never really putting weight on my heels. My knees were locked outward, because keeping them straight would squeeze my balls, no joke. Okay, I've written a few of my specific imbalances, but I literally havent even described close to 10% of the small things I've discovered in my body these past few years. Expect a long journey, but please let me help you with some specific advice: unintuitively, start with your feet, work up to your tibialis, your ankles / calf, your knees, your thighs/hamstrings, and your hips/glutes. You are likely weak somewhere along this chain. Your toes might be cramped together because of modern shoes. I spent so long trying to fix my back until I learned that I needed strength throughout every joint in order to really truly find peace and a "neutral spine"

[@raymonddunne7153]

Sorry about all that you've been through. I can't remember where I heard this but it's something I am trying to consider myself more often: "train the mind and the body will follow". I know that's a pretty general statement but when you think about it, in most cases like this, a mental framework needs to be established or even the best treatments might fail. Before you seek some external source of help scrutinize your current mental framing of the problem. Are there things you accept to be true that are actually questionable? Are you completely neglecting to recognize certain advantages or blessings you have in the situation? Are your expectations reasonable and are they nuanced by the short and long term? Once this framework is established you can begin to use health care resources like tools within an active problem solving process that you are in charge of. This is a much more effective situation than one where some one is waiting for some one to make it all go away for them. Ask yourself if even if you have a PT as good as the one in the video who can prescribe a good exercise with sound rationale is that gonna "work" if your mindset is not sound? I'm not saying your mindset is in unsound I'm just saying generally it's good to spend sometime looking in before you go looking out.

[@raymonddunne7153]

@@danield02 I'm still learning but, for a problem like this, one of the worse things I think a person can do is have a belief that there is someone out there that can fix them. If we are really going to help we have to find ways of informing people that because we say it all starts with psychology, it doesn't mean we are calling them a psychotic. The truth in most cases is that if a person like this is gonna get better it will be because that person was actively involved in getting better. You can't leave the nervous system out of the equation and psychology is at the helm of the nervous system.

[@Nidarru]

@conorharris this exercises does nothing to expand my back. Instead I feel a lot of tension in my upper trap and sides of my neck. What am I doing wrong?

[@michael.j.snyder]

SAME. Some people, myself included, don’t know how to use the correct muscles. Our bodies only know how to use Upper Traps. SOMEONE ADVISE plz!!!

[@X3RUBIM]

I just experienced a painful relapse of calcific tendonitis in the shoulder and this worked as an instant pain relief... thank you!

[@McGrubbers4]

Hi Connor. I have been working with a PRI specialist for the past 2 months and have been able to make a lot of progress on my back pain and leg pain. However, we have come to a plateau/stuck point with my right arm pain. Long story short, I cannot seem to figure out how to "feel" my shoulder blade muscles and can only feel the trap and the lat. In fact, It is the same thing with my left shoulder, although the pain is not in that arm. This has been a problem with every other physical therapist I've been to but we are figuring out now that this is something we need to address before moving on. We've really worked on getting into my left side and feeling my left abs and hamstring engaged and I've gotten pretty good at that. I was wondering if you have had any patients with this problem before and if so, were you able to get them to feel those right muscles?? Thanks for all the content you put out!

[@JS-pq9uh]

I think I have this problem too. It feels like my right shoulder blade muscles are weak, and I can't feel them contract. I have pain all around the right shoulder blade as well as my ribs.

[@randomyoutubecommenterr]

Or..... ..... you could just do a single arm pull apart as it anchors you and engages your teres minor/infraspinatus more. Hell, rather than these exercises you could just do banded "no moneys". What you're doing on the box is essentially a half rep no money lol.

[@bojangles322]

fantastic, innovative content. Very encouraged to buy one of your courses. Thank you

[@BeeLayzTv]

Hey Connor, I love your approach with encouraging proper breathing mechanics for optimal performance. I have seen many physical therapists throughout the years and they have never helped with ailements. What exercises do you suggest for a flat back? I also hypermobile and have a lot of issues with scapular stability and sc joints. Ive neem binge watching all of your videos because I think I relate to all of them 😅

[@conorharris]

Thank you! I would recommend my beginner body restoration program and focus on the exercises that open up your back ribs (posterior expansion)

[@newsnowillinois2532]

Im 23 years old. I have a straight back syndrome were the diagnosis of straight back syndrome is structural. On my x-rays (lateral thoracic/chest) there is less than 12 cm between the backside of the sternum and the front of the T8 vertebra. There’s not much information on how to reverse this or exercises to help bring the curve back in my thoracic so I was wondering if you knew of anything I can do to help increase the thoracic kyphosis with methods and exercises? I was told my condition was structural by a chiropractor but when I seen another chiropractor he told me my back was not structural it’s functional and my neck is the structural problem that’s causing my flat back/straight back along with shoulder blades coming out. My head goes forward and in the opposite direction. Both chiropractors took X-rays and were trained in chiropractic bio physics aka cbp. I’m shifted to the right direction low ear high ear that comes with a lateral flexion and rotation that puts pressure on c4 and c5. I got rolled shoulders and posterior rotation. Weakness in dorsiflexion and in reflexes with my legs especially my left one is dead. So I’m curious if you have any videos that you can link for me to help with everything, straight back, forward head, pelvic tilt, lateral flexion, posterior rotation and shoulder blades sticking out and what curves should I work on first without messing up other areas. I know my thoracic spine is really straight but not my lumbar i got the curve there it’s just forward like pelvic tilt and the cervical curve is straight plus going the other way. I really want to fix all this because it’s hurting my confidence badly. Thank you!

[@MJ-wi1tc]

A lot of PT’s are lazy and just prescribe old school exercises uses that are not customized to the individual, you can tell when you meet a PT like this because their assessment is 1min long

[@aamirnagaria2189]

Does your shoulder health program deal with injuries like shoulder dislocation? I need help with this injury

[@joeschmo7957]

It is better to perform that exercise with "thumbs up", known as horizontal abduction. Also, external rotation, and scapular retraction and depression.

[@roguebeastwarriorrbw5314]

Midrange Rhomboid activation by increasing chest protrusion with forced exhale with slight increased flexion in dorsal spine. Helps open peck ties. An alternating reverse lunge exercise in the down position with a quick look upward can innervate a spinal correcting timed response as a corrective exercise. “Cross Tie-in”

[@treeborne]

No one is ever going to do this. Fucking 60 degree humerus angle, perfectly aligned seated posture, two props and an uncommon band. What exercise works that people will actually do in a public setting?

[@treeborne]

Oh, there's a standing version, my bad

[@sciencensorcery]

You can get bands like that at Walmart or basically anywhere, and pretty much everyone has access to some kind of table and chair.

[@domenikschubert7147]

Always said it. To share this level of content for free on KZbin will be a blessing for the vast majority, but to same folks it simply compares to casting pearls before swines.

[@marcoaaronyt]

I’m no speak English very well…I don’t understand 😅

[@roses9339]

Should we use the diaphragm to breathe or through the chest??? Rosemary Perth Western Australia 72yrs Western

[@MrToco23]

Should we follow these up with a variation of rows or some type of exercise with weights?

[@conorharris]

Good question - it’s more about how you do your rows rather than what type. It’s about getting the scap to still move properly on the ribcage, which is better for hypertrophy anyway. See here: kzbin.info/www/bejne/fX7MhJahoMuenpo

[@MrToco23]

@@conorharris thanks so much! Appreciate it.

[@avanessaantipora192]

It's super uncomfortable and unpleasant exercise. I started to have pain somewhere on my scapulas

[@stretchingbythebay]

and compressing their glenohumeral joint too :(

[@Anvita444]

Conor, enjoy your videos. Question: what's your best guess on my issues -----> when the left hip gets tight, the left shoulder gets very tight, all the way up to the base of my skull --- and so does the the left rib cage ---- along with the left calf and foot -- the whole left leg gets extremely externally rotated when this happens and it feels like my left clavicle is being dragged down the front of my body. only way to get any relief and sanity when sitting is hike up my left hip and rotate my head to the left. The back of my neck gets so tight it pulls the back of my head down, and my chin up in the air. If I force my chin down and back of skull up into normal position it puts me into a lumbar lordosis/anterior pelvic tilt. If I try to correct this the only way is to go into a thoracic kyphosis and then my scapulas flare out making my shoulders very wide with ridiculously stretched out upper traps and tons of tension in my neck (neck becomes short in this position). I've tried everything. Really feels like the root of the problem is in my legs/hips.....any suggestions would be greatly appreciated. thanks

[@KingFreshism]

Tkx to give @ professionnals tips to be better 👌🏿👍🏿

[@meelaud2103]

how is this different from cable flys

[@fsfs2778]

Just curious, do we need to internally rotate humerus during ohp?

[@ebenezersureshworkaccount8947]

note to self: skip to 5:58 when at the gym

[@BenOgorek]

Interesting. I wonder if you externally rotate your thumbs on the banded pull apart if that helps a bit. Feels like it the back isn’t quite as compressed but still the opposite of protraction is happening. For what it’s worth, Jeff Cavaliere does like high rep banded pull aparts with externally rotated thumbs.

[@joeschmo7957]

Yes, you are right. Thumbs up or externally rotated.

[@alexkatsanos8475]

Hey Conor, this looks a lot like the biomechanics of Qi Gong, standing poses...I always thought it was a collapsing of the chest, but now see what is really supposed to go on including a slight nutation of the pelvis, thank you!

[@martian5023]

thank you connor

[@niconine268]

Once again. Perfect illustration.

[@rosepetal9748]

👍👍👍

[@sauceboss5684]

Legend

[@sichaned1760]

Is this exercise helping streching a flat back?

[@conorharris]

It can be useful in that context, yes

[@AujaAguja]

Can you speak about why the side ab engage is important

[@grumpyguss]

When you engage your obliques in the way Conor cues you slightly lock your rib cage to your pelvis. Moreover, it tends to tip your pelvis from anterior tilt to neutral. Once your pelvis is neutral and your rib cage not allowed to flare during breaths, the air finally has the ability to open those posterior chest cavities which decompresses it. Without doing these steps, your air will fill your belly and your rib cage will flair out and your back will remain compressed.

[@AujaAguja]

@@grumpyguss thank you so much! Appreciate the detailed response.

[@jodunkley3452]

This exercise gave me Costochondritis in 2016 I have never done it since. If you ask me it's a dangerous exercise to do.

[@crownedmyself4359]

Banded Pull Aparts or which exercise?

[@javieralmodovar3184]

The banded pull or the one with the chair?

[@jodunkley3452]

@@crownedmyself4359 the banded pull apart

[@jodunkley3452]

@@javieralmodovar3184 banded pull apart

[@newt2120]

what even is that?

[@nickmccollin4093]

Dude I need sessions with you. This is making a lot of sense, and the only thing that’s giving me pain relief. I feel I can start to expand my rear rib cage, but unsure how to do it with movement while pressing etc.

[@donatina1987]

Please can you cover the best and worst e cerci see for shoulders?