Shoulder Dislocates for Shoulder Flexibility

[@sherrygrunder6134]

Wow. The first time I tried either of these stretches, it was a no-go. But I have been practicing faithfully. I am still nowhere near being able to bring my arms all the way around or extending them to the back, BUT (halleluia!) I HAVE gained quite a bit of mobility. I'm going back at least 8 inches further than when I started and now I can set a barbell behind my neck for squats without arm and shoulder pain. THANK YOU!!!!

[@gmbfit]

Being able to back squat without pain is fantastic! Keep taking it slow :)

[@xavierolguinsx7599]

Update?

[@someone-ji2zb]

@@xavierolguinsx7599 They died

[@elliesteele2342]

I've been doing basic broomstick dislocates for years, but that tip to bend the arms and then extend the arms back is EXACTLY what I need to correct an internal rotation issue I've been having on one side...as always, your videos are fantastic and I'm learning a TON of really relevant, helpful information. I'm going to be a super hero thanks to you guys :)

[@gmbfit]

We can't wait for you to be a super hero!! So glad that cue was able to help you dial in on the rotation issue.

[@elliesteele2342]

You should seriously consider including capes with your programs :)

[@gmbfit]

Congrats, Ellie, you're one of the contest winners. Send an email to [e-mail] and we'll hook you up.

[@EvolutionWellnessCoach]

SWEET!!! Thank you SO much, that's fantastic!!!

[@francesca2341]

I have been needing this for years, I have little shoulder flexibility in my shoulders which limited my gymnastics skills, thank you so much for this!!!

[@MacieJay]

My god this feels amazing, it's a perfect counter stretch for my hunching posture when sitting on the computer all day.

[@gmbfit]

+Macie Jay Glad to help.

[@kirk360]

😂😂how did I find u

[@NuEnque]

Sitting at a computer all day... watching porn?

[@jessebarajas9091]

too much rainbow 6

[@kennethemmanuel7546]

I know right.

[@mrmunson5423]

Just started the gmb elements programme. I have done the first 5 days, not missed a day yet and I'm loving it. Such a great programme, well thought out and put together in a well explained manner. I have to say, I have not been confident with stretching, nor have I devoted the time since I began weight training. I have replaced my weight training routine and am already noticing a huge difference. Can't wait to see what 7 weeks will deliver... Awesome :)

[@gmbfit]

+paul Rees Keep us posted, Paul. And don't forget that if you need any help at all, you can hit us up by email and one of the coaches will make sure you're on track.

[@mrmunson5423]

Thanks guys. I already messaged you to say what a great programme this is. I am wholly committed as I was with my weights, the only difference is I am now having fun. Top notch support, I'm looking forward to the journey with you.

[@gmbfit]

+paul Rees We are looking forward to watching your progress!

[@d.av.i.d.j.a.s.o.n]

And always making sure to keep the pinky fingers wrapped around the stick so we don't neglect the lateral line stretch in the hands, wrists, and forearms.

[@williamwhite9481]

Thank you for this, I never keep my pinkies wrapped and I didn't know this.

[@gmbfit]

Glad to hear that this stretch is helping you. Depending on where you are bound up you'll feel it in different places. Like everything, just work your way up to doing it and keep at it!

[@acolleenjones]

Thank you for this and the other shoulder exercises. I am constantly on the computer for work and other hobbies so this may be just what I need to unlock my shoulders, pecs, and scalines.

[@skatershaner]

This is one of my weakest areas of flexibility, and improving it could help my throwing a lot. I hadn't been able to find a routine before this video, so I tried this and could immediately tell that it will help. I have a long way to go but hope to be a lot more flexible.

[@soheal3674]

what if I can't raise my shoulder back?

[@gmbfit]

Glad to hear it helped. Cheers!

[@Caleb-ee2nt]

This helps a lot for my weightlifting training. Thanks!

[@SrProcrastinator]

Wow. Thank you for this video! I had no idea how to do the full range of motion for this stretch and thought that I just had worse flexibility than I actually do! I still have a LOT to improve on, but hopefully I'll try and do this very often to increase my shoulder mobility! Thank you!

[@PippinFX]

Excellent technique. Thank you

[@gmbfit]

Thanks!

[@framar601]

Holy crap, been lifting for a while and never stretched, tried the things you did and not even close. Maybe its time to work on the stretch lol

[@gmbfit]

framar601 It can definitely help a lot of your lifts if flexibility has been holding you back.

[@徐浩伦]

framar601 same here, good flexibility will definitely help the muscle growth. Just start to do it.

[@SebKent1]

Great stretch, makes handstands much easier! Many thanks!!

[@jamesbell6979]

Wow! I had these suggested for squatter's elbow and had no idea how tight my traps and shoulders are. eye opening. Thank you!!

[@gmbfit]

Glad to hear it helped.

[@iam_michellejenai]

This is awesome. I watched this after doing my bear crawl assessment and I have many areas to pay attention to, including opening up my shoulders and chest. Thanks for posting!

[@gmbfit]

+Michelle Tirey Glad you liked it!

[@wardosravin]

What is a bear crawl assessment?

[@gmbfit]

Yes, gradually build up to this.

[@ryanchurst]

I suggest performing one program at a time. Mixing things up will only take you longer to reach your goals. We talked about this on our recent podcast that you can find over on our blog. Cheers.

[@gmbfit]

Sure thing! Thanks.

[@sergekamga4512]

Thank you

[@greenfilly]

Didn't have a broomstick so I did this with my light bench bar. Felt great. Thanks!

[@craigdcosta7314]

Great stuff! I feel more flexible in my shoulders already!

[@gmbfit]

+Craig D'costa Awesome!! Please keep us posted on your flexibility.

[@bluejesper]

Very useful stretch. Thank you!

[@kelsstizzle2]

Great stretch!!!! I was trying to do a cling earlier but didnt have the flexibility in my shoulders to get it done. This is the stretch I needed

[@rohiwaldo2774]

This guy is a Master!

[@CalisthenicTraining]

Tweeted to your account, but no answer so I try here xD I added these to my daily stretching routine, like 2 sets of 30 sec holds. What a hugeee stretch man! My forearm/biceps are killing me Im shaking like crazy haha! After I let go, my arms have such an immense energy ''flow''. So relaxing lol. I actually feel it more in my arms than in my pecs, .. Especially the 1st stretch, I also struggle with the second one! Any tips? Should I just build up? because I shake like crazy when holding it lol!

[@sergekamga4512]

My shoulders need this

[@234dragoman]

This guy knows his stuff

[@shanelandry1501]

This video is especially helpful for me because I struggle with this exact range of motion. I want to train for a handstand, but I can't get my arms straight over my head. I'm going to experiment with this one and maybe substitute it for one of my current shoulder stretches to avoid over-stretching and trying to many things at once.

[@gmbfit]

Keep it simple. Find what works best and then keep doing it :)

[@신독-u1e]

its too much useful, many thanks.

[@gmbfit]

+서성길 You're welcome.

[@CalisthenicTraining]

Not painful stretch or something, just very good actually but I guess I should build up to 30 seconds because I cant hold it straight for that time. My body has to adapt to these 2 stretches and I think these with shoulder dislocations are the only stretches you need to maintain & increase flexibility. Also great injury prevention &relaxing!

[@m.g.8897]

Amazing! Just praying to do the proper form and dont mess up. My shoulders are horrible, i cant even do a lateral raise (without weight) movement more that its snaps.

[@gmbfit]

Just move into where you feel tightness - don't yank or push too hard.

[@dolphin5278]

Hey thanks for showing how to use a broom-stick ;-) the breathing explanation is difficult to understand accustically on my computer. Could You please give a shortcut in writing please? When to inhale? when to exhale ? and how long to hold the breath? or keep breathing? thanks in advance for taking the time to give us an ecact answear.

[@stevem8955]

Awesome video. My shoulder flexion flexible is rough. I can get all the way back, but it takes a little while. I can't get there as quickly as you can. I believe my Chest, Front Delt, and Biceps are too tight to do this quickly. Thank you for the video, I've found this very helpful.

[@gmbfit]

Sounds like with some deliberate practice, you can get easier access to that range - just keep at it :)

[@stevem8955]

@@gmbfit I've actually already noticed it getting easier on Day 3. I think in a month I should be good. Thanks for the video.

[@akaunderdog4223]

It works .thx

[@gmbfit]

true story ;)

[@Kaz-sg1ih]

Chris Mclean youre my goat thank you👑

[@JoeF-sr4um]

How often would you recommend doing this. I am fairly active. Cardio every morning and weight lifting in the evening. I only do shoulders once a week and chest twice a week. Thank you for the great advice!

[@gmbfit]

Every day is not a bad idea; however, before and after your lifting sessions would be a good place to start.

[@JoeF-sr4um]

Awesome thank you! I went home and tried it with a broom stick. I was shocked to see how bad my flexibility was. So now I practice as much as possible.

[@gmbfit]

hahaha, yeah, it can be humbling, but the practice will pay off :)

[@ThaddeusVilain]

O MY GOODNESS! This is a great video to show for flexibility goals!

[@savitris]

Great Move! About your programs, can you for ex. start rings 1 and paralletes 1 (or some other combination) at the same time? or should you first finish one and then the other? If you do can do them at the same time, how does this affect the training schedule?

[@lucamenegaldo8119]

I don't know if it can help someone but i found that i can better target my pecs if i try to push laterally the extremities of the stick while i pull back.

[@gmbfit]

Luca that will certainly open up the chest a bit more. Good thinking and try try to remember squeezing the shoulder blades together. The combination of the two will feel great and might change things up a bit for you.

[@lucamenegaldo8119]

I've tried the combination and it worked out great. The only problem is that i get more activation of the upper trapezius and levator scapulae, which i think it's not good. I guess this is how my body compensate for the lack of strength (and control) of the back's muscles, so i'll have to work on this issue. Thank you for the tip, it was helpful :)...and sorry for my english

[@Edens3rdseed]

Thank you Sir

[@gmbfit]

you’re welcome

[@calimy]

This is really helpful👍

[@giedriusrimkus1180]

Nicolas Cage!

[@gmbfit]

You found me.

[@alishaer2756]

HAHAHA

[@omarstreetworkout5172]

Good stretch bro

[@JaybBritts]

I need more flexibility to be able to do a bridge and a macaco/back handspring. How long should i do this for?

[@gmbfit]

ジェイ・ブリトン J Britton as long as it takes

[@JaybBritts]

Awww ok kl thank you.

[@richardsolorio5910]

Outstanding!

[@EmSiGer]

Great channel. Subscribed

[@LarsRyeJeppesen]

Any opinion on doing these stretches with bands instead of a stick?

[@gmbfit]

The stick provides more stability while working on this stretch. A band will allow you to move around areas that are tight!

[@LarsRyeJeppesen]

GMB Fitness Thank you so much..

[@Diyaryo]

Twice a day is great, once a day is fine. It's hard to say, depends on what your definition of good progress is, but 2 weeks you should be feeling improvement, maybe not spectacular but at least knowing you are on the right track.

[@metallpt147]

Is this good for someone with rotator cuff tendinitis/shoulder impingement?

[@gmbfit]

I might be - go slow and stop if there's any pain. You could also ask a physical therapist to check it out.

[@derekbedaysee3741]

Thank You Sir is your flexibility normal as I have shoulder impingement and I am going to try your exercises. I only ask as I am so far away from where you are in flexibility.

[@gmbfit]

"normal" is pretty relative. ryan's had multiple shoulder surgeries, so if he can improve, you probably can too.

[@calebharrison1012]

I can’t do the second one AT ALL, Andy advice to begin?

[@gmbfit]

Depends a lot on why you can't do it, but it may just be inappropriate for you at your current level. I'd suggest doing other shoulder stretches instead.

[@calebharrison1012]

@@gmbfit yeah my shoulders have always been really inflexible even to the point where they hurt when I’m trying a hold a squat bar and I want to try to improve mobility. Thank you for the response!

[@gmbfit]

@@calebharrison1012 Right on, you need that shoulder mobility for overhead lifts. Try our other shoulder routine on our channel for a while, and then this exercise might be an option later.

[@jekiusjokiu4447]

i can use this for warmup on my workout routine?

[@gmbfit]

Sure can!

[@someblokecalleddave1]

I like that background, almost Gursky-esque.

[@Reinhaudt]

What would be advantages or disadvantages of those exercises compared to full ROM dislocates with a broomstick?

[@gmbfit]

The main advantage is that most people can't do full ROM dislocates with a broomstick.

[@Reinhaudt]

@@gmbfit I see, thank you for answering!

[@Diyaryo]

You may need to use a longer or more flexible implement like a long towel or linen.

[@johannaalgeirsson1492]

Fantastic :) Thank you for this brilliant :)

[@TechYourLyfe]

Thanks for the excersize, I have a lot of pain in my shoulders making arm tackles in football, when i wrap around the ball carrier and try to bring him down my muscle usually pops and its hard to hold on to him. Would you recommend physio because its been a problem for a while now. flexibility is very poor

[@gmbfit]

TechYourLyfe If you have pain, you should be working with a pro in person. Do you have a coach who can help you get someone to check you over?

[@TechYourLyfe]

GMB Fitness I set up a physio appointment for next week :)

[@gmbfit]

Great! A good physio can really help you find the right things to work on. Keep us posted, OK?

[@RaymondBurton]

Still looking through the videos but will this help me shoulder extension with the german hang? I tore my bicep long ago jumping into back levers too quickly and am trying to work my way back up. Or if any one can point me in the right direction, it would be much appreciated.

[@gmbfit]

+Ray Burton This will be a great help but I would take a look at some of these videos: kzbin.info/www/bejne/gH_EfaSmodSBeLM kzbin.info/www/bejne/hau5gWiqiLeVmpY kzbin.info/www/bejne/bn-8mnZuoqxgi9U

[@RaymondBurton]

I'll get right on it. Thank you so much. Your company has outstanding support and if anyone else reads this comment, they should check out the GMB newsletter. It's top notch. Thanks again.

[@gmbfit]

Thanks Ray :) We do what we can.

[@napster331]

Can this be done by those who previously had shoulder surgery

[@gmbfit]

Ryan has had shoulder surgery ;-) But in all honesty, it depends on how long it has been since the surgery and your recovery.

[@napster331]

GMB Fitness it's been 13 months after bankart repair surgery

[@gmbfit]

I recommend asking the doctor you have been working with.

[@LarsRyeJeppesen]

I had 5 shoulder surgeries and I do these regularly

[@aabirmridha]

is it recommended for repetitive dilocated shoulder ?

[@gmbfit]

Unlikely

[@gmbfit]

Depends who's pulling on the stick. ;) Sure, it could help but first I would suggest focusing on this by yourself.

[@multi2176]

Will these exercises also help for winged scapula?

[@gmbfit]

It would be best to consult with your doctor :) Mobility is never a bad thing but you really do want to make sure you are not doing further damage and we can't diagnose you via the internet!

[@flyinpatrick]

I have a lot of trouble externally rotating my shoulders, will this exercise help it? or is there other more specific exercises for this?

[@gmbfit]

Well, there are specific weighted or band exercises a PT might show you if you have a serious external rotation problem. Those can strengthen the muscles. This might help with reducing some of the stiffness that's restricting range of motion. Depends on exactly what the cause of your particular trouble is.

[@RJWhyte1954]

thank you! :)

[@bagsikkaayo6270]

Hello, my right arm has a mild sharp pain when i do the curls while my hand is at my back, is this normal or i'm injured?

[@gmbfit]

That doesn't sound good

[@randydrace1462]

Great tutorial👍👍 but does anyone know why he's doing it different than how its usually done? Circle all the way around 360 degrees. I never saw this done like this in this video. Just wondering why?

[@gmbfit]

This is the portion most people we work with need the most work on.

[@dm3763]

Should/could this be done in a sorta hold/relax stretch like others in the FF? Or is this better as a static stretch? My apologies if you covered it in the video, my little girl makes it hard for me to hear anything besides her.

[@gmbfit]

J Mann What part of this are you seeing at a static stretch? This exercise is primarily moving through the range of motion.

[@dm3763]

GMB Fitness Oh, okay. One part I was seeing as static was toward the end (3:25) when you said ,"we'll hold up to about 30 seconds -- even longer...". That looked and sounded to me like a primarily static stretch than what I am working on in FF -- though I understand this is not that. I just wondered if this could be adapted to that method of pulsing into it and then a shorter hold. Either which way, I appreciate you responding and have already begun doing it how you do it in this video. I do get now that it is about the ROM, not simply one aspect of it that contains a static hold. p.s. I do look forward to keeping up with this in my routine. I thank you for posting this.

[@gmbfit]

Thanks! It seems like you've got it :)

[@xAmerAgility]

Hey GMB, I have shoulder impingement in both of my shoulders and my shoulder mobility is pretty terrible when reaching overhead. Are these good for me too? Are there any daily routines you'd recommend for me to improve my flexibility and get my shoulders back in place? Thanks!

[@gmbfit]

+The Elusive well we really can't offer better advice then going to see a doctor for that pain. We do have some good should stretches that you might like check this out: kzbin.info/www/bejne/gH_EfaSmodSBeLM But please keep in mind that the doctor might be your best bet with pain! Good luck!

[@aniketbandyopadhyay4312]

Is it weird that I can do this exact thing without the stick? As in just with cupped hands

[@gmbfit]

no

[@wombacombat1839]

Hey! I don't have shoulder pain per-say, but I do have limited range, and I hear my left shoulder pop or crack when I try to rotate my arm, do you have any advice? Would doing this help?

[@gmbfit]

Womba Combat If you don't have pain, you can try this - just don't force it. Go gradually to your current range of motion and gradually work to expand it.

[@bboyavil1767]

This exercise helps me alot in hollowbacks:)

[@kdb560]

Is there any “detriment” if opting to use an elasticize band to perform these stretches in lieu of a stick? I’ve been using a band lately thinking that the inward pull of the band, combined with the muscular tension required to overcome it may be of additional value? Haha, asked like the complete rookie I am!

[@gmbfit]

You can use a band if you like. With a dowel there is feedback that the band might not give you. Why not try both and see how it feels?

[@oastorga]

@@gmbfit This is true. I tried the band and the dowel. I thought I was cured till the dowel proved me wrong,. Back to the drawing board.

[@lisal.5754]

Perfect video- Appreciate your approach to fitness/movement- Keep up the good work!

[@ethanschalekamp4609]

I'm an Olympic weightlifter and I recently switched from a split jerk to a squat jerk. Sometimes it feels fantastic and other times n no matter how much rolling and stretching I do, my upper back and shoulder girdle just feel locked up. Any ideas what I could to to maximize flexibility permanently?

[@Creat1veUserN4me]

Love this stretch! Definitely adding to my routine. Side note: was "away" at 1:02 a Rick and Morty reference?

[@gmbfit]

Nope

[@iTzzSteLLar]

would it help or make it worse to have someone pull on the stick slightly to go back farther?

[@lonelee3827]

I have that exact broomstick 😁

[@gmbfit]

It's like we're twins

[@JLAShazam]

Sweet vid! By the way you look like Nicholas Cage!

[@gmbfit]

pat bird Nic Cage is my spirit animal.

[@erkhamar6546]

Can i do these exercises after my shoulder (partially) dislocation ?

[@gmbfit]

I don't know? Have you gotten medical care and been cleared for exercise?

[@LoftyProduction]

Hello GMB fitness, I'd like to comment regarding what happens when I try this exercise. When I do it, I get so far and my hands/wrists feel like they're turning the opposite way, which in turn means that I cannot grasp the bar. I cant get a full grip on the bar and it sort of irritates my elbows a little bit. Do I have a wrist/hand issue?

[@gmbfit]

Michael L Go only as far as you can. Don't cause yourself pain.

[@LoftyProduction]

thanks, but is this a separate issue? Why are my hands unable to grasp the bar the further back I go? I just cant hold on to it!

[@iPodknowsbestkohtube]

how can i progress to extending the stick back like at 2:10? i can not seem to be able to do that no matter how many times i try

[@jackylee3753]

immediately clicked my shoulders lol but im getting more flexible this is awesome i feel pretty great afterwards

[@lolzroflcopterzzz]

What if you do these with weights on the stick? Could that be a good exercise to strengthen the shoulders?

[@gmbfit]

It is totally possible. However, that is not the point of this video :) It is how to safely stretch and gain some mobility through the shoulder.

[@lolzroflcopterzzz]

I totally get that. I've been using this exercise to gain mobility a long time, it's one of my favourites. :) I was just curious to hear your thoughts about using this same exercise (with weight plates) as an exercise to strengthen the shoulders.

[@gmbfit]

lolzroflcopterzzz Gotcha. In that case, it's worthwhile once you've got the range and mobility. I just wouldn't encourage it as an end in itself, especially for anyone just starting to work on this.

[@rockdude4life]

+lolzroflcopterzzz you will snap some shit up if you tried this with weights

[@nigeldork]

First time trying this, incredibly difficult

[@gmbfit]

A band or something that stretches a bit can make it easier to get started

[@ZENANDBEYOND1]

What is the name of this stretch

[@gmbfit]

It can often times be referred to as a shoulder dislocate; however, this stretch is a little different.

[@gregorylouttit898]

How many times a day should I do this?

[@ick7831]

I Cannot do a single one

[@gmbfit]

Try this: gmb.io/shoulder-mobility/

[@fowa5223]

can i do 1 hour of stretching ?

[@gmbfit]

sure

[@putra9mulia]

i can't even pull back my arms beyond my ears, will this stretch help me gain more flexibility with so little range of motion?

[@gmbfit]

Yes it can help. Start with your arms wider and over time move your hands closer together. Remember patience is key.

[@RMSFAM09]

how many sets/ how many times a week / times a day ?

[@gmbfit]

+RMSFAM09 you can do this stretch every day. It is not really based on sets it is based on how you are feeling. Some days it can be more sets then others. If you are very tight then you work work on it a few times a day.

[@handa4539]

When I raise hands as high as possible, then my shoulder popping sound. Is this method can? My shoulder always clicking when i rotate my arm.

[@gmbfit]

As long as it doesn't hurt, you're probably fine.

[@bestblackpeoplevine7907]

i experience lower back pain when i do this stretch, can you explain why or help me?

[@gmbfit]

+BestBlackPeopleVine If you have pain, you need to see a doctor.

[@sinfuldavy0]

When I do this exercise I get pains from pinching from the acromion bone

[@gmbfit]

Do something else instead

[@ajith386]

Sir, dere was a fracture on my shoulder.. an operation was done fixing a plate there.. now I don't have flection movement even after 8 months.. ll dere be any improvement with diz exercise.. If not will u plz suggest a solution..

[@gmbfit]

Ajith John Maybe, but that really depends on your individual medical situation. You should talk to your doc or PT about it.

[@dmiroflsup]

Hello! Does this stretch work for swimming? I am trying to find good ways to develop shoulder mobility and flexibility, but all good ones I have found so far require a partner :(. Thank you

[@gmbfit]

I don't see why it would not work for swimming. Give it a try!

[@kokainakralj]

I feel my upper traps burning in this stretch (I btw think my upper traps are overdeveloped, comparing to rest of my back). Can you please tell me should I feel my traps burning during this stracht or not ? Thanks.

[@gmbfit]

+Kokaina Kralj burning is never really a good thing. I would say dial it back a bit and start nice and wide with the hands. Make sure to push as far up as you can and then pull back nice and easy. Keep pushing and you should feel it in the chest as well as the shoulder. Hope that works a bit better!

[@kokainakralj]

well I definitely feel it in my chest and shoulders, but like I said with every similar stretch I feel that my upper traps are working as well.

[@hellspwanedperson]

When I try to keep a full grip through the entire ROM, the inside of my elbows and outside of my wrists hurt, but mainly my elbows. What am I doing wrong?

[@gmbfit]

hellspwanedperson You're probably just stiff. Let your hands come further apart and try. If you have joint pain, it may be something to talk to a doctor about.