Fix Any Shoulder Pain with 4 Targeted Exercises - (COMPLETELY AVOID SURGERY!)

[@vanillaglue]

1:09 Thumb Down Raise (Upper Section Rear Delt) 2:42 Delt Back (Lower Section Rear Delt) Pants Pull 4:22 Teres Pull Down (Teres Major) 6:21 Pad Cuff (Infraspinatus)

[@mrlighthouse2402]

Great vid. Just to share: I have had shoulder issues for decades on my left shoulder. Mainly due to hunching over a desk too much. Saw other youtube videos on the net but after years of trying everything out, I realisd most exercises are too advanced for people with chronic issues. Those exercises arent wrong, its just they should come later on when the shoulder has additional strength and stability. Anyway, I found out that I had a non existent rear deltoid muscle and doing the exercises here really opened my eyes to how weak my posterior deltoid is. Without sufficient rear deltoid strength, the rest of the rotator cuff muscles cannot function optimally. These basic exercises really hit my weak muscle from step 0 onwards. Now I can progress on to doing the other exercises found on the internet. NOT A BOT, thx.

[@davidleggett7317]

Life changing results. I’ll keep posting as I progress

[@TheTankOnRunescape]

How’s the progress?

[@tajbirtonysingh7979]

Yes update us.

[@kimtabel5971]

Updates please

[@vinny241]

Seems like most comments are fake. People just post once and never come back.

[@TheSandkastenverbot]

@@vinny241 They're not fake, people just forget they posted them. A robot would be able to memorize where they posted it and a fake account wouldn't promise a follow-up. In fact, most of the time you see such a line there won't be a follow-up

[@dj-flights7376]

4 month results - Amazing! I began doing these immediately after seeing this video. I now have almost 0 pain when lifting my right arm. Yesterday I threw a baseball with relatives, also with 0 pain. I hadn't thrown in years, I wasn't sure if I even could. Not far distance or anything, but point is I could play catch without any issue nor any soreness after. And here's the best part - I'm an avid golfer and I didn't know how important my right shoulder was to my swing, especially the driver. I'm driving further now too! I also play disc golf sometimes, I taught myself to throw left handed last year since my right shoulder was so bad. Now I can throw with my right again and can play ambidextrous if there's a tree in my way. Thank you for this! You're the man! 7 month results update - I have still continued to do this exercise. I was able to throw a football at Thanksgiving with nephews and I threw just fine with no pain! It felt great to throw spirals again, definitely could NOT have done this a year ago. I do all 4 of these exercises at least twice a week, ideally 3 times a week. I'm also getting better distance in golf, but that is probably from improved swing technique. I have sent this link to multiple friends and relatives. Thanks again!

[@eddieolachia5305]

did you take any time off from any other lifts? im curios on if i should not do much in the gym while trying to recover

[@dj-flights7376]

@@eddieolachia5305 I still bench press, arm curls, rotational core stuff, and these 4 exercises in the video. A year later still going strong. I just don’t do anything where I push weight vertically to the sky while standing up. My shoulders aren’t 100% perfect, but these four exercises really enabled many more activities. I can shoot 3 pointers in basketball again, and threw a football at thanksgiving with no problem.

[@dj-flights7376]

@@eddieolachia5305 ps. I noticed you said recover. If your injury/tear is recent you should wait til it mends before doing exercises. I began these exercises years after my injury. I would see what your doctor thinks. My guess would be to wait a minimum 2 months after a rotator cuff injury before doing rehab.

[@eddieolachia5305]

@dj-flights7376 that's good to hear and I'm not sure if it's tore or what's going on but I can't overhead press much over 25lb with out it hurting and bench press hurts and it's hard to shoot a bow after couple shots. Today I did a couple of these work outs and it felt like it's going in the right direction I just wasn't sure if I should hold off on any movements while I'm doing these excersizes for a couple weeks. Was thinking of signing up for the app but alot of the movements are on these videos

[@dj-flights7376]

@@eddieolachia5305 Ah, yes, since it sounds recent, I actually would hold off on the other exercises for a couple weeks and focus on these 4 in the video. Especially avoid the overhead press for a few weeks - that's the exact one that caused my tear in the first place. It'll take some time to feel the benefits of these 4 in the video, possibly 2 months. But man what a difference. It helps with so many things, even just opening doors, lifting stuff around the house, sideways motion, and of course sports and throwing. I'd bet money it will absolutely help with your archery/bow.

[@common_wolf]

tears in my eyes. I have been to 5 PTs same exercises I haven't been able to do any pull ups because of teres areas pain armpit area hurts so bad. I found these videos and can target the areas like crazy when I do them...FINALLY! It hurts without weights but I'll start slow. This is so awesome...is there a full program on shoulders?

[@martinpeters2708]

Big hug from Germany! I used to be a swimmer. Can´t swim for about 4 years now. After 2 shoulder surgeries, a lot of pain and an ocean of tears I was close to give up sports. Could not even go jogging without letting my left arm hang loose cause my shoulder couldn´t hold the weight of my arm. Your advice to start with the rear delt is just pure gold! Your M. teres major exercise does it for me. Looking forward into a happy future again :)

[@tajbirtonysingh7979]

Hi Martin, kannst du mal ein kurzes Update geben ob das ganze was gebracht hat? Das wäre immens hilfreich auch für andere. Welche Übungen führst du aus und wie oft?

[@ConstructiveMinds100]

Did you really have that injuries from swimming too much?

[@martinpeters2708]

@@ConstructiveMinds100 During a basketball game a 250 pound guy blocked me pretty harsh. I felt a sudden pain in my shoulder. He could only harm my shoulder because of a lack of stability in over head movement. Since than I emphasize stability training (small muscles) way more.

[@martinpeters2708]

@@tajbirtonysingh7979 Es wird, würde ich mal sagen. Das Wichtigste sind wirklich Übungen, die den Humerus kaudalisieren. Von der Stärkung der Muskeln her folgende Reihenfolge: 1. Posteriore Deltoideus 2. Infraspinatus/Supraspinatus 3. Teres major/Serratus anterior 4. Latissimus dorsi Ganz wichtig ist es bei den kleinen Muskeln, nicht zu übertreiben. Wenn der Muskel zittert, ist er tot und möchte nicht weiter trainiert werden. Die kleinen sollen stabilisieren und wenn die Stabilität wegfällt, erzeugt man ganz schnell wieder ein Impingement. Impingement ist ja keine feste strukturelle Erkrankung sondern eine funktionelle durch eine Schwäche der kaudalisierenden Muskulatur. Deswegen kann ein MRT auch immer schön aussehen und man hat trotzdem Schmerzen, weil ja das MRT nur den Moment im Liegen darstellt und nicht bei Bewegung. -> Weiterer Punkt: Stabilität im Rumpf. Jegliche Bewegung im Oberkörper brauch Stabilität in den Bereichen darunter. Das Fundament/die Wände eines Hauses trägt/tragen ja das Dach und nicht umgekehrt. Besteht eine Skoliose in der LWS z.B. linkskonvenx wird auch deine linke Schulter immer weiter oben stehen. Das kann man nur bedingt ändern. So auch bei mir. Aber durch Training der Glutealmuskulatur und seitlichen Rumpfmuskulatur ist das sehr gut auszugleichen. Insgesamt: Gibt dem ganzen Zeit!

[@martinpeters2708]

@@tajbirtonysingh7979 Nachtrag: Bei den Übungen ist immer das Ziel, den Muskel zu spüren und nicht die Bewegung auszuführen. Schlimmer noch, die Bewegung möglichst oft auszuführen. Deswegen zähle ich keine Wiederholungen mehr. Es wird trainiert bis der Muskel zittert. Am besten sind dafür isometrische, sprich Halteübungen.

[@hughforster]

Good quality videos and no fluff. Just straight to the point. Love it.

[@WillProwse]

Awesome videos guys. I'm doing the posterior delt exercises now. Tore both labrums and still having pain years later. Seeing good results

[@coachingconfidant2785]

posterior delt works best with horizontal abduction

[@tajbirtonysingh7979]

Any updates my guy?

[@goulet268]

Will probably lifted to much batteries and solar panels 😂😂 go see his channel, you'll understand 👍

[@DanR-hn2dn]

Loving the content, no nonsense straightforward.🤙

[@KEAWE7]

Love your video. It has helped me with my right shoulder problems.

[@allanh844]

Any suggestions for doing these exercises without a bench?

[@MrGoodToons]

Great stuff, thank you for sharing! And great thumbnails, I bet those boosted your CTR.

[@markf.9281]

Brilliant. Thank you

[@jimiboynyc]

great video , on equestion , how many days a week ?

[@jkrjhn8]

Question: How often should I be doing the exercises? Is every day too much? Excellent video, thank you!

[@FrankPCarpi]

I commend you for using the right "too" in your comment. I'm sick of seeing people who use "to" when they should use too. There is way too much to used by people these days. I wonder if elementary schools are even teaching grammar any more.

[@Dawa202]

Amazing work Zak and Corexcell!

[@xxcrazykille]

well done explaining those intricate movements. I've had a messed up shoulder for almost a year and it's been a couple days since I've implemented this exercise. Let me tell you they work but it is a very slow process. Is there a certain order we should do these exercises?

[@MercuriusZeroOne]

Thanks you for the excellent work

[@gutocardoso1977]

Is there any way to do this at home without the incline bench?

[@humaidahnnooman]

Yup.....with a homie product

[@grimkamban7907]

Great video! deeper knowledge👍🏻

[@dhineshkumars1991]

Can you please post a video for herniated disc /disc bulge ,,and for piriformis syndrome please

[@AP-dl6gp]

Hello. It's been years since I have shoulder problems and your exercices are really pure wisdow. I've been doing them for some time now and the improvement it's been great. Don't know how to say thank you. I would like to ask if there is an alternative to the teres pull down exercise we can do at home? In case we do not have the machine? Thanks in advance and huge thanks for all your exercices.

[@nietzschessfan5040]

Very appreciated 🤗

[@daves9355]

Are these helpful for a loose shoulder capsule? My rotator cuff is not injured, just the capsule. Thanks.

[@FraBona93]

Gold.

[@dougferguson5581]

What's that vid when your shoulder hurts. Thr one you need small weights pulling them behind you ? Great vid thanks

[@kentdavis7787]

on the pad cuff exercise I feel a nice burn, in the muscle that normally gives me pain if I take my arm vertical. should I stop just short of the burn or go to burn?

[@NCsurfer607]

Got any advice or exercises for tight traps my job I’m repeatedly working overhead now I’m experiencing pain in my right scapula along with knots in my right trap going on 3 wks now

[@ConstructiveMinds100]

Sir you should TURN ON the tipping button. You deserve cash for your tips. All the best.

[@BrendaStarr2000]

Inspiring

[@marioescobedo5854]

I just tore my shoulder labrum and there is pain in the front of the shoulder when i do internal rotation or flex the shoulder, when should I start rehabbing it with these exercises? Some say to rest it for a while, when is a while?

[@stevepatterson10x]

I had a lower trapezius tendon transfer to repair a rotator cuff. The superspinatus is in tact. The infraspinatus is what needs work and strengthening. Would this help?

[@Gumbi1012]

What takes the pressure off the front delt when doing the pad cuff exercise? I feel it coming on after a few reps with only light weight... Do i need to progress more with the thumb down raises before i can start building up the pad cuff exercises?

[@LncGmz]

Which of your shoulder videos should I follow for bicep tendinitis and teres minor pain. It’s sore in other area but the bicep tendon is keeping me from doing any chest and arm workouts.

[@nebimertaydin3187]

Great video 🎉

[@Split_the_beer_atom]

What is the recommended frequency with any of these? Is something i could do everyday and get better results? I feel my rear delts are pretty well developed actually but I’ve realized i need to develop teres still before i target infraspinatus

[@shivanshkamra7614]

I often get a shoulder dislocation.. How to make to stronger?

[@shadow72728]

How many reps and sets do you do?

[@cemalkadirzade623]

Hello can you helpe bliease . Any way to do this at home without the incline bench Thanks

[@vinnie97]

You need some kind of incline surface to target the necessary muscles. An ironing board might work, but it's difficult to position it to specific angles.

[@aprilgross6247]

I have such a problem with overactive upper traps and neck. Will this help bring shoulders into balance too?

[@bethnarain4704]

How do I get the app please can’t find it

[@pablito1904]

Hi, could this routine help me to adress low biceps ache (especially when i do external rotations) ?

[@kathleenmckenna8578]

Where are you located, hopefully west coast?

[@AJ-jp7fz]

Do you have any advice for someone who has nerve tingling due to a torn laburm? I don't really have shoulder pain, but it's more of the nerve stuff underneath my armpit and down into my fingers that bothers me. Doing nerve glides seem to aggravate it. It'd be awesome to hear any feedback you have!

[@syntropy3020]

only way to fix a laburm is to have it anchored back to the bone via surgury. I had that done to my right shoulder and it's back to 100% strength after 12 months.

[@iuhnew]

I have nerve problem too, how did you find out it’s related to your nerve, did you go for any MRI or CT scan, I’m trying to get some feedback so I can know whether should I go for all these tests

[@bethnarain4704]

Where is the app ? Cant find it

[@ewaver9761]

I have a frozen shoulder going on 3 months now - Cannot lift left arm above shoulder level and cannot scratch my own back behind me. When I press against a Lacross ball on the wall or lying down the Infraspinatus and Terres Major are extremely tender - under my left arm pit. Most of the pain when I try to lift is under my rear delt where the Terres Major inserts. Really do not want to go to a regular Doctor - Will this help a frozen shoulder like this? Thanks for any help

[@judsonl8990]

How many sets/reps of these should we be doing?

[@markotasic1222]

i do 3 sets of 10 of each,and when it gets easier then increase the weight and repz

[@judsonl8990]

@@markotasic1222 Yeah I've been doing 4x8-12. Seems about right.

[@PantherBlackAudiRS]

Should these be done everyday? 3x a week? How many reps? 15-20 x3 sets?

[@TheGreyshack]

do you have an answer now?

[@MyoWorksABQ]

Any mods for doing thumb down exercise without a bench?

[@ironlungs8177]

I feel the thumb down raise, I'm starting to feel it in the top of the triceps Is this normal? Or should I wind back the weight...? Currently on 4kg

[@florianbonnet]

Although my trap is down I still feel it while performing the exercice. Is it normal ?

[@Chef_cookk]

Can it help fix shoulder inpingment ? I have mostly outside shoulder and upper upper arm..

[@CorexcellSportsTrainingRehab]

I look at shoulder tears and pain as impingement. So yes.

[@angrywhitemale6706]

Hi Zack ,I have my left shouĺder totally DESTROYÈD from many years of lifting. Should i concentrate and do these rehab exercises ONLY on my left ,injured shoulder??? Or should i also do them on my uninjured right shoulder??? Thanks in advance for u'r reply

[@moelester3434]

Ik Im not him, but I’d say u may as well do both shoulders. Cause often if one shoulder goes the other isn’t far behind, so this would likely act as preventative work

[@angrywhitemale6706]

@@moelester3434 I totally agree with u and frankly i dont know why i asked that stupid question LOL. Thanks Moe

[@moelester3434]

@@angrywhitemale6706 no problem my angry friend

[@gregf8167]

Will this fix bursitis do you think? Im a boxing trainer and had the injury over a year and cortisone doest help for long .

[@CorexcellSportsTrainingRehab]

It can fix almost anything. The problem is if u try to figure out yourself u will make mistakes and miss it up.

[@sheoran757]

Sir can we do this exercise daily ?

[@kellieblack2529]

That's what I'm wondering. I work in the gym 4 days a week. Should I just work this in a couple of those days?

[@DanR-hn2dn]

@@kellieblack2529 Yes, set a day for PT.

[@tonytaf107]

I got acj surgery and already hurt my shoulder 10 uears ago. My trap is always engaging, cant do anything

[@wendufeng]

Adjust? Are you a chiropractor or a PT?

[@Jose_814]

Can I do the first 2 exercises layed down? I don't have a bench

[@sergiosantos9534]

These videos are underrated. Almost no views compared to other nonsense videos.

[@CorexcellSportsTrainingRehab]

Thanks! That is because i only put out 6-10 videos a year. Algorithm does not push mine up like other BS therapists

[@blackhole_cats]

can I use a resistant band instead of a dumbbell for the first 2 exercises?

[@M.K-SAVE]

for the first three exercises why not just do face pulls?

[@mangore623]

Because they’re not directly targeting the weakest links: teres minor, subscapularis, infraspinatus, and supraspinatus. My delts, lats, and triceps, etc, were all very strong, but I still injured myself, as my rotator cuff muscles were weak, and very, very unbalanced. In particular, my supraspinatus.

[@M.K-SAVE]

​@@mangore623 I do shoulder dislocations with the pole, inward and outward rotator cuff Exercise with the resistance band, band pull apart and scapula pull ups... I hope those are sufficient..I do them 2x a week

[@paultweedley2026]

I never knew swimming gave you shoulder problems like this elderly gentleman said, l always thought swimming was great for the body including the shoulders, swimming is a low impact sport so I'm a little confused

[@scotthoward4836]

All these men are at the age where they have lost a lot of muscle mass which makes injuries more common.

[@TruthThe]

Great explanation and enthusiasm but please don't act like you invented prone IYT configurations or single arm pull down variations or shoulder Ws. It just makes you look like a Zealot, especially when you allude to PTs only doing banded ERs which for good PTs is blatantly false. Keep up the good work though, cheers.

[@michanota4230]

the ‘gentleman’needs to start barbell strength training when he is able to add some mass and prevent atrophy as we age.

[@MaromMan]

Is he legit? This wired exercise work??

[@markritchey2982]

Definitely not for the beginner.

[@cryptobull738]

Hi , is your rehabilitation programs where we will do a video call or 2 still available, sent you a DM on IG but you didn't reply ?

[@CorexcellSportsTrainingRehab]

Please email me [e-mail]