How to Improve Shoulder Internal Rotation

[@dw_iso_fun]

I’ve been rehabbing some old injuries for about 9months. This channel has been a very valuable resource. Since progress isn’t linear, the timing of this video is very good for me. Thank you.

[@SquatUniversity]

I'm so glad to help!

[@ryanwilson7241]

How does your shoulder feel now after using this video?

[@eeeeee781]

Update?????

[@ScottHall-zf1kk]

I've been a trainer for 40 years. You did a GREAT job explaining that brother.

[@JackSloan]

So good man, please do one of these for external shoulder rotation!

[@le7cei]

Really appreciate. I’ve been suffering from poor shoulder mobility for long times. This video is helpful!

[@0223eoin]

This is the video I needed. Thanks again as always Aaron

[@jamesbelan]

Liked before I watched!

[@SquatUniversity]

🙏🏼

[@DJSOUNDWAVE]

@@SquatUniversitythis will help with muscle ups too?

[@i_want_my_shuggah]

​@@DJSOUNDWAVEbruh

[@VenusVariation]

wow this was really easy to understand and ty for sharing this!

[@jubyloo2]

Im gonna try this for my shoulder impingement

[@David_Andrade_P]

Thank you Aaron for the well explained and useful content. I've been following your videos to improve my ankles and hip mobility and are getting better. Now trying to perform Single Arm Kb Overhead Squat im having lots of mobility problems in the upper body. As i have not seen a video about it, maybe is a good topic for you to investigate. Thank you for your time and altruistic effort.

[@caseyboywuzhere]

This was a wonderful explanation and exercise-thank you!

[@scottcalum7485]

Amazing videos! Just waiting for more rehab videos for various body parts!!

[@DawnAmador]

Great video! I just got your book in the mail yesterday!!!

[@robert71457]

Good stuff maynard!🏋️‍♂️

[@shahtayyib]

Fucked up my right shoulder somehow while DB squatting. Had crazy impingement despite doing shoulder rotation warm-ups before every workout. Those across the body stretches somehow just eased up absolutely all the pain I was feeling!

[@sharibkausar7618]

How's it now?

[@shahtayyib]

@@sharibkausar7618 hate to break it to you, it never fully recovered. Makes a clicking sound with pain under load when doing lateral raises. As for the pain of the specific injury, went away with this exercise, but the aftermath meant I'd have to find workarounds for exercises. Good news is, monkey/armpit shrugs are no problem as they don't meet that point where whatever cursed bone is grinding against a joint. Bad news is, haven't been able to do lateral raises with more than 2kg ever since.

[@kimdavis7812]

Simple & effective... thank you 👍

[@SquatUniversity]

You're welcome!

[@Mafia_Boominn]

Thank you 🙏 This helped my mobility

[@felipemendoza7533]

Great video, great book 👍 You ever want to give us a video on AC joint pain and cause?

[@SquatUniversity]

Thank you - and i'll see what I can do.

[@JoeMacroGolf]

Great video as always Aaron

[@JC-vc7tf]

Thank you, this helped so much!

[@yongwookchoi8464]

So much help thank you for your video!!

[@abdulraheemal6226]

need external rotation video next for low bar squat

[@marcrobert7617]

What if I can't even get my elbows up against the wall for the Wall Screen test? What mobility restriction does that indicate and how can I overcome that?

[@aikatheshibainu3994]

My fysio showed me an stretch for internal rotation: back and shoulders straight, get the arm behind your back and slowly bring the elbow closer to your body with keeping your shoulders straight.

[@vladimir4680]

Brilliant video 🙌🏻

[@SquatUniversity]

Thank you!

[@dylanrogers2085]

External rotation now please!!!

[@3rdmillenniumfuture607]

Thanks for this, great as ever

[@thuraaung2875]

Thanks.You are so amazing coach.I wish to see and attend your workshops.

[@gabrielalejandrocornejogal2949]

A video for external rotation please

[@speway]

@ 1:10....is impossible. Why? I'm not physically injured and I don't have shoulder pain. Can I get a clue on what I need to do to be able to do what the host of this channel does @ 1:10?

[@crossfithanish7999]

Good guide bro 💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

[@SquatUniversity]

Thank you

[@saad-1]

Brilliant Doc, thank you 🙌🏋️‍♀️👏

[@danoreilley8615]

Amazing site Dr. Thank you. I'm interested in post workout "cool down/stretch" and wondering about your theories?

[@umer1234100]

Great video

[@SquatUniversity]

Thank you!

[@johnk4193]

Could we have a snatch tutorial please

[@SquatUniversity]

You bet!

[@pizzaisftw]

Ive heard tight external rotators can limit internal rotation. How do we prevent the external rotators from getting tight in the first place?

[@L0ND0NMAN]

Curious to know as well.

[@Cody_Rea]

Can you please do a short on front hip pain with clicking/popping?

[@salvadorarjona3031]

thanks for sticking to simplicity and science and not bull*** exercises/methodology

[@kvcp2563]

Come to Belgium and fix my chronic shoulder problems 😉

[@unnaturalatrophy8073]

during shoulder external rotation i feel tension (not pain) inside my rotator cuffs? is that bad or normal( the muscles are contracting)?

[@SquatUniversity]

Hard to say what's going on without seeing you in person unfortunately. Is it a stretch?

[@unnaturalatrophy8073]

@@SquatUniversity No just imagine doing the standard shoulder extension with your arm close to your body. when i do it i feel a contraction inside my rotatar cuff muscles not rear delt. its not painful but if i tried to force the external rotation beyond my mobility i feel a temporary soreness inside. just like when u over flex your biceps. is that normal? ky friend expeirences something close too

[@Matt-zj7qs]

@@unnaturalatrophy8073 If it feels like the start of a cramp then its pretty common. That's what happens when the muscles are weak in that range. Just gradually build up strength and control in that position, give it enough time to recover between sessions and it should feel better.

[@unnaturalatrophy8073]

@@Matt-zj7qs i actually have pretty well developped rear delts. i asked other ppl they said they feel it too. its like the rotator cuff muscles contracting. but i agree j should train my rear delts even if they are well developped (was caught up in the bkdybuilding proportion thing lol) recently acutally at lockout on bench especially on grinder reps i feel my rear delt pushing have u experienced something close? thanks

[@neilbeech4093]

I need to work on my internal & external strength

[@brendanploeger1202]

My shoulders dislocate easily and its affecting my ability to benchpress and lateral raise. Ive been trying to find the muscle imbalance with different exercises and now i just have pain. Are these stretches safe for me?

[@blickluke]

Have you tried really focusing on infraspinatus strengthening? I think that might be my issue

[@znolette]

Does anyone think he looks like The Deep from Amazon’s The Boys? Great videos thanks

[@Pearsonthegreat]

Really good video man. I have this issue and it causes my shoulder to rotate forward and a hump on my back slightly.

[@hassannisar543]

You're god sent

[@drickph3066]

Omg your so goood thaaaaanks

[@elizabethdoherty7458]

Love it!

[@BocaNejra]

How should be the scapula position during the cross body stretch? Should I leave the scapula protract or should I try to keep it locked and depressed in the back while stretching? I'm having lots of shoulder issues like slight impingment and biceps tendonitis and hoping that a greater range of motion will help me to solve all this recurrent issues while training.

[@VenusVariation]

this is a great question man!

[@jplift]

Hi! I’m a competitive powerlifter from Canada,(haven’t competed in 5 years, but making a return) and I’ve been having issues with my right shoulder for the past 2 years. When putting both hands overhead, my right shoulder won’t permit it unless I bend my elbow about 20 degrees. My strength and mobility is greatly limited.

[@bajuszpal172]

Interesting , instructiveand motivating. Just one thing, how about isomtrei exercises e. stepping a foot from a wall and pressing tit either at west levol or say ačť degres left and right.? Paul,68

[@hanpogee2356]

i feel a pinch on my left arm/shoulder when my hands are pointed forward, even without weight... i observed this when doing lateral raises, my left shoulder seem to tire quickly...

[@Itsme-gt2zz]

Love your content. S-tier💪 How often do you recommend doing soft tissue drills?

[@birukkifle8447]

thanks good one

[@PowerScissor]

Anyone else not feel any stretch with the cross body stretch? Arm just pulls tight to my body before any stretch is felt in the rear delt area.

[@hayk01]

Hi Aaron- thanks for the video. Any advice on how to improve shoulders external rotation? Moving up. Thanks

[@paulfitzgerald762]

Awesome video as always! I pre ordered the book on amazon and should be arriving in a couple of weeks! I’m getting surgery today for bilateral inguinal hernia. Is this something you have familiarity with and discussed in the book at all?

[@SquatUniversity]

Thank you so much! So yes I haven seen many patients with that surgery. now I don't talk about post surgery rehab specifically in this book but there is a lot of things in the hip pain chapter that will still benefit you as far as uncovering mobility and stability deficits.

[@paulfitzgerald762]

@@SquatUniversity awesome. Thank you!

[@pedrocardoso6463]

I just love u bro

[@evelinayounan8090]

I was moving my shoulder in internal rotation, it was grinding shoulder bone and 3 days later i have shoulder joint night pain.its tgat rotator cuff tendonitis...im scared to death now

[@jmichel70]

Thanks

[@SquatUniversity]

You're welcome!

[@deejayspillz]

Are there any exercises that can be done to prevent impingement caused by this issue?

[@jackmarshall757]

Lol, my physio has given me the sleeper stretch to help with muscle tightness.

[@JoshuaEFinley]

Does anyone know how much weight he's lifting there? I can't read the weights.

[@As7a_2032]

Hello Aaron!! Need a video like this for external rotation. I tried to stretch ext rotation buts its painfull for my shoulders, and my ext rotation strenght its good enough.. I dont know whats happening

[@felipemendonca6992]

Hey dr, just bought rebuilding milo and am loving it! My question is, if on my tests for shoulder I only fail on the muscle imbalances, do I need to add mobility work as well (even though my tests are ok) or should I only do the muscle imbalances exercise? Also, how much rest between sets? Thank you! Killed it in the book, one of the best I have ever read (and I have read a lot of them! Lol)

[@SquatUniversity]

I would only do the strength/stability work. Rest should be enough to where you feel recovered to complete the entire next set without fatigue hurting your technique. So usually 1 min is enough. Also thank you so much for picking up a copy of my book - that means so much to me .

[@felipemendonca6992]

Thank *YOU* so much doc! After 3 physios told me to stop deadlifting FOREVER (which isn’t even the motion that causes me pain lol) I finally uncovered the source of my shoulder pain. You are doing a great service to all athletes sir. And, though I love kStar, this book deserves to outsell supple leopard (which is a great book also) by 100x! It is that good!

[@lavysp9795]

I did’t understand, what are the wrong movements of the snatch that could create injuries to the shoulders

[@mohamedanwarb1387]

My left side shoulder making some clicking noise and I cannot push ups about ten counting it start pain on the shoulder what can I do

[@khanscombe619]

Awesome routine. So i am finding lomot3e external rotation (more on led) i cant condortaaby get my arms up flat on the wall. Where do I back to improve?

[@brohanblack8396]

What if we do anterior joint pain with horizontal adduction?

[@kaganas_edits7551]

Do one on external rotaition plzz

[@SquatUniversity]

I've got a few on that if you scroll back - look at the one I made on squat shoulder mobility

[@kaganas_edits7551]

@@SquatUniversity ok thanks!, btw, can lack of external rotation be caused by weak lower/mid trap? (If the rotator caff are all set)

[@onurcanylmaz9781]

Can you check muscle up anatomy ?

[@screamtheguy6425]

As a swimmer, i was able to touch the wall with my palms rotating 180°.

[@hudontraining9726]

Goat

[@alonsolopez3541]

How do you get it down so your fingers are pointing down?

[@googleprofile2629]

Is this a temporary fix or is there others things that I must do as well? Thanks!

[@umer1234100]

#squatUclub Do you have a video about fixing chest pain? If not, please make it after a chest exercise I feel pain in my chest and I don't feel the pain on the muscles it feels like the pain is in my bone... #squatUclub

[@SquatUniversity]

I'll see what I can do!

[@umer1234100]

@@SquatUniversity thank you so much doctor. You really inspire me.

[@ryanng1705]

Hi, I want to ask if it is possible to have increased carrying angle after a trauma/injury as I am experiencing right now. Internal rotation of arm hurts and should I use a bracing all day to keep it straight?

[@hopfihopfner]

when comes your new book in german translation? pleaaase :)

[@peterparahuz7094]

hmmm. I thought the problem with internal rotation is that it causes impingement of the ligaments et al passing through the subacromial space. Do these stretches help with that?

[@Matt-zj7qs]

That is the problem with looking at human anatomy like a machine. All tissue adapts to stress. Internal rotation is an important part of shoulder movement, use it!

[@The_Specc]

ive been having this strange problem where my lateral head of my tricep feels tense and painful when i squat lowbar, used to be accompanies by shoulder pain but not its there all alone, having my hand behind my body, palm facing away, and pushing away from my body feels weak and painful, im not sure what sort of problem this is, hope you can help!

[@kimsadowski4058]

OMG that hurts so bad. I need help.

[@bernardb.brownsr5918]

My shoulders dont touch the wall at any point my shoudlers are fucked

[@enrique2395]

What if you have constant internally rotated shoulders?

[@SquatUniversity]

We need to work on posture control and stability.

[@TPAfirestorm]

I could rotate almost the full 180 degrees on the wall screen. Is this normal?

[@SquatUniversity]

Just means you have a lot of mobility - not a bad thing. i see a ton of hypermobile athletes. Just means you need to focus on your stability and control of the motion you do have.

[@kaustubhbagwe6718]

Can tight anterior deltoid or pec minor be a cause for lack of internal rotation in shoulder ?

[@PrimeTime23]

Did you ever figure out the answer to this v

[@kaustubhbagwe6718]

@@PrimeTime23 what i have figured out is tight teres minor or infraspinatus are main causes for lack of internal rotation, one can stretch those muscles to improve range of internal rotation. One more reason could be right posterior capsule.

[@PrimeTime23]

@@kaustubhbagwe6718 thank you bro, also did you have your issue in one shoulder or both? I have a clicking in one shoulder but the other one is fine

[@kaustubhbagwe6718]

@@PrimeTime23 only in left shoulder and it did improve with stretching everyday, google search how these muscles causes limited internal rotation know the science behind it, do ur own research and gain knowledge about how to stretch those muscles

[@brownmamba6538]

How do you improve shoulder external rotation?

[@EGosLasH7]

Hi Aaron, I got pain when external rotation especially at 90 degree. Do you have advice regarding this?

[@SquatUniversity]

Try these tests: squatuniversity.com/2018/08/04/how-to-screen-your-shoulder-pain/

[@johnkrazzki6492]

Thank you for the video and the test. I was trying to do the test but I had problems getting into the starting position in the first place. When I roughly managed that I could rotate downwards quite ok but could feel the rear delts tightening. My rear delts, lats and teres muscles feel very stiff and I can hardly reach my mid back from below. That's why I thought I should work on internal rotation, too. Apart from that, I have been working on my T-spine mobility and external rotation with some success. Still far from being really mobile and getting issues from exercises such as pull ups...Or could this be a rotator cuff thing? So many things to consider. Does anybody have some advice? Would highly appreciate it. Thx.

I have been working on slow tempo lat pull downs and pull over, both focusing on the excentric stretch at the top of the movement. Maybe it works for you.

[@bobbybush1750]

Ok so its not my mobility, i have the mobility but it's PAINFUL when i do the screen

[@hansreiner2439]

king

[@BenOgorek]

From watching Jeff Cavalier’s videos I thought that shoulder internal rotation was evil

[@Matt-zj7qs]

classic Jeff

[@matthewgrande4038]

as someone who’s had kyphosis, bringing your arm across your body like he demonstrated is the last thing you wanna do.. you’re literally stretching your rear delts and rhomboid while tightening your pec and anterior delt … absolutely amazes me the stuff you see on youtube that is just absolutely and absurdly incorrect

[@tihell1]

Internal rotation isn't a problem for me, it's external rotation that I suck at.

[@SquatUniversity]

I've got some videos a while back that talk about how to help with that.

[@roberttrado725]

Супер! Спасибо большое!

[@little.wing.]

>Ekspecially

[@quantumpower]

2:33

[@Francesco_Di_Pereira]

Massaging only gets you a temporary improvement, you didn't teach us an exercise for perpetual gains

[@treefitty937]

Dont stretch. Stretching is temporary strengthening is permanent.

[@shinobi339]

thanks

[@sulezraz]

2:31