Shoulder Impingement Fix For Rounded Shoulders

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⏬The equipment I use in this video ⏬
Foam roller - amzn.to/2uczhpD
hand-held massager: amzn.to/2uiBn76
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If you have a shoulder impingement caused by rounded shoulders, this video explains a training protocol I used to stretch my internal rotators and strengthen the external rotators and restore good posture to fix the problem. This worked for me after about 1-2 months of consistent training.
One of the causes of shoulder impingement can be poor posture. We spend too much time leaning over computer keyboards, phones, steering wheels and other gadgets. This constant leaning and looking down tends to lengthen and shorten all the wrong muscles, leaving us with a forward head posture and rounded shoulders.
When you start learning calisthenics (or any fitness with overhead pressing, like crossfit) and you've spent too much time doing office work, the muscular imbalances between external and internal rotators leads to a shortened space between the acromion and humeral head. The rotator cuff muscle tend to get pinched in that space during certain movements, and this is the pain you feel during your workouts.
If you follow the foam rolling, stretching and strengthening protocol I explain in this video, you'll see that as your posture improves, the pain goes away. It's really that simple.
I hope this video helps you as much as it helped me.
You can also follow me here:
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-Ryan
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[@f.a.5212]

After a few weeks following your shoulder routine, my shoulder pain is gone. thx !

[@MinusTheGym]

F. A. Excellent news! I'm glad it worked for you too.

[@user-wr8kj4uk8e]

The massage roller thingy is a game changer. I don't know why I never thought of that! Great video.

[@superstarmnj]

Thanks for posting this video! I watched your last video about calisthenics tips and was hoping you would talk more about your shoulder impingement because that's what I'm going through right now. Great videos and keep it up!

[@hebertotonielgamarra5111]

This is exactly what I was looking for! Thank you for this awesome video!

[@michelecraig9658]

Great video. I don't have shoulder pain, but I do have poor posture. You are reminding me that I need to work on it. Thanks for the exercises.

[@finam1676]

Thanks for your round shoulder exercise program.

[@jackweta]

I find variations on MOUNTAIN POSE-BOUND HANDS POSE to be very beneficial for shoulder impingement

[@Kocchiheoide]

Excellent video and a most relatable thumbnail! With the myofascial work I’ve found it helps to focus on my breath. I try to imagine I’m “breathing out” the tension from the muscle.

[@MinusTheGym]

Mark Tirpak Thanks! And that's awesome advice. I'm going to try focusing on my breath more. The soft tissue work has always been a love/hate thing for me. It hurts so good. lol

[@andrea_selcia]

This is actually awesome

[@silverbrows]

Thank you, i am in the exact situation where i get shoulder pain when i do pike push ups

[@meditationmarvel]

I’m actually having pain in my right shoulder as I type this and will be using this and check back in and let you know my results Thanks

[@Mbq-sh6bj]

Awesome video! It's always difficult to give useful information without being an official clinical professional and therefore having diagnostic skills put to use beforehand. BUT ideas to experiment with, especially sound ones, are always appreciated.

[@christopheur9758]

1128 Mbq official clinical, are usually, fucking guys who only trying to get money ! And what? he got a white jacket so that makes him a god of knownlege? ? I hate more and more day after days those guys. I prefere a thousand times those video who someone just show and explain what he do himself. Not something thzt he lurn IN FUCKING SHIT SCHOOL of propzganda and old idee of how thinks work.

[@jonathanleak7263]

It's like you read my mind on shoulder pain lol

[@edinbrodlic4564]

Great video! I am just curious, is there any reason why you do the chest (doorway) stretch one arm at a time, compared to just doing both at once? Is it to get a bigger stretch going?

[@nicolashoch923]

6:36 the joy on your face :D

[@michelecraig9658]

I also highly recommend Rodney Yee's Backcare Yoga video. When I was doing this regularly, it improved my posture a lot.

[@MinusTheGym]

Michele Craig nice. Thanks for the recommendation. I'll check it out :)

[@sreejondey1917]

I have ac joint pain in my right hand.. Because once i tried to do dips i was amature nd i got this.. it is been more than 1 yr i am doing a lot of shoulder exercise freehand movement in the morning .. and streaches .. now i dont have pain but i can feel there is a little bit .. i will try doing this .. hope this will help... i think doing this everyday can also strengh shoulder.

[@ismaelsteezy28]

Brother can i do high reps push ups when im having shoulder impingement?

[@weebmedaddy1919]

My front shoulder hurts when doing the second strengthening exercise, should i continue?

[@KevinBaughen]

Thanks for sharing. I do indeed have tendon pain and want to try these to help alleviate it but what I'd really appreciate is a few thoughts on just how we are supposed to do these, plus the stretching, plus the rotator cuff exercises plus our calorie-burning and muscle building exercises at least four times a week. How much time do we need to have to actually see any benefits? I'm not being facetious, I just genuinely have 1.5 hours per day -maybe up to 5 times per week - to fit in some exercise to ensure that my business, my mental health and my marriage all stay at the levels I want them to be at.... any thoughts from anyone here, gratefully received. Thanks.

[@Candolad]

I'd give it at least 12 weeks, 3 times a week to feel improvements. It's important to realise that less is more rather than doing too many sessions of these exercises. Slow, consistent application is better as it'll be working with the body and not rushing against its optimal healing ability.

[@fleadoggreen9062]

I never realized I had bad posture! I noticed people apeing me ,imitating my posture , but no one ever told me

[@matiasvaschetto5365]

What about Shoulder Instability do you have any advice?, this is very often after you have a shoulder dislocation. Great vid like always!

[@MinusTheGym]

Matias Vaschetto sorry, I haven't dealt with that so I don't have any direct experience to share. I recommend seeing a physical therapist to make sure you don't have a rotator cuff tear. Once they confirm that, they will most likely prescribe rotator cuff exercises like internal rotations, external rotations, extensions and abductions, but definitely see a licensed professional.

[@matiasvaschetto5365]

Thanks for your answer! i talked with a therapist, now i have to do a NMR and then well see what happens :D. Peace! @@MinusTheGym

[@rainynights5339]

Can I still continue with my training or should I stop when I feel pain?

[@n43510]

Stop. Until the impingement is fixed, don't do any exercise that is painful.

[@tinaparker7914]

So when im doing this, do i need to lay off the pushups or do this and continue doing pushing movements?

[@MinusTheGym]

Tina Parker lay off any exercises that are causing you shoulder pain and revisit them (gently) every couple weeks to see if the impingement is improving.

[@tinaparker7914]

@@MinusTheGym Thanks, big fan of the channel!

[@karamalomari3840]

How long have been in the fitness and calisthenics world ?

[@MinusTheGym]

the most wanted I've been active in general fitness for about 19 years (wow, that makes me feel old) and been doing calisthenics for about 3 years now, I think.

[@karamalomari3840]

@@MinusTheGym Really good job but I've never seen you do the big calisthenics exercise like the human flag.....

[@HaimPeretz]

Now you don't have impingement pain?

[@ahmedbrahimi8649]

Hi, I just wanted to ask you how many pull ups you could do in one shot before your 1 month 100 pushups/pullups? Because you only said you got 21 after that. Thanks !

[@MinusTheGym]

Ahmed Brahimi I was maxing out at 15 reps when I started the challenge. So I went up 6 reps. Also worth noting, my reps were not "strict," meaning I didn't go all the way down into a dead hang at the bottom. My reps were fast and not 100% full ROM. My endurance increased dramatically with that challenge though. It was awesome and I plan on doing it again.

[@ahmedbrahimi8649]

@@MinusTheGym Alright, thanks for your answer. So that means you went from 15 non strict pullups To 21 strict?

[@armnakornthab6867]

I am now having the same problem and I can feel stretching tension when doing 5:15 or the self myo release. Could you please tell me if I pull up submaximal, should I still do these throughout the day as well? Thanks.

[@brolyparagus4082]

Typical broscience. Shoulder pain/impingement got nothing to do with poor posture. It comes from muscle tightness. i have pretty poor posture myself (forward neck as demonstrated in this video) and rolled forward shoulders, but i dont have any shoulder pain... Also none of the stretches showed in this video are effective to relieve the shoulders. you are just stretching the pectorals/neck muscle this way. doing rotattor cuff exercices won't help either. sorry. But your videos are nicely made, too bad you dont know your subject

[@suhailjasrotia7480]

So how to fix then??? I have no pain in movement...but i am not able to put my hand top of my back....i got this pain while playing volleyball...and when i throw a ball it hurts...