Worst mistakes for shoulder pain - 2 TERRIBLE shoulder exercises and 2 good exercises!

Struggling with shoulder pain? Want to avoid the worst mistakes for shoulder pain? Learn 2 TERRIBLE shoulder pain mistakes to avoid and 2 exercises that can help improve your shoulder mobility!
Major fundamental point - 6:12
First exercise - 7:58
Second exercise - 10:40
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There are a lot of exercises for shoulder pain, and sometimes you get ideas that seem good at the time...but they turn out very badly. If you're looking for shoulder exercises, keep in mind that some can give you even more shoulder pain!
Back in college, Matt injured his shoulder and was told he had shoulder bursitis. He kept getting shoulder pain working out and while at rest. He wanted to get rid of his shoulder pain, so he tried a lot of different shoulder exercises, but nothing really worked. He made a one huge error that led to an extremely painful experience. He thought he could find a QUICK FIX for his shoulder pain, and that led him to some (terrible) solutions he saw in a movie.
The results were not good.
In this video, you'll see that jamming your shoulder into a door and trying to wrench your shoulder into a better position are NOT good ideas, and you'll also learn two exercises that will help you massage your shoulder muscles to help restore better shoulder function.
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[@ceebee2858]

It takes guts to share a stupid mistake on an international platform! Showing yet another strength to impress me. The reminder that slow and steady helps the body repair is a valuable one.

[@ruthcormack1765]

The worst thing I did was to go to a UK NHS PT (must have been a trainee) who did a few checks and gave me a rubber band to do a few USELESS exercises. All I got on that day was a double car breakdown and a parking ticket. After a year of pain I've discovered these YT vids including Bob & Brad, their shoulder clinch exercise along with stretching exercises worked well for me.

[@spartysmile5243]

As a 70 year old Olympic lifter, yes, your ideas are sound. Everyone wants to crush a sore muscle into instant healing. Massage, relaxation and patience all go together. One without the other won't get it. Good luck, great work.

[@glennastevens2974]

You make me smile, Matt! Love your videos, at 72 trying to stay a little ahead of arthritis, failing but feeling slightly better. Thank you!

[@LSinclair]

Thank you so much for your emphasis and reminders that we don’t want to crush our muscles here..to take it slow and gently, just to teach our muscles they can relax. Very helpful!

[@fifalacious]

Thanks so much for caring enough to share your horrific experience. Pain is not a fun experience.

[@lucasterable]

The moment you start to feel the pain is just the last step of a long, damaging process that has been building up for months. So it makes sense for healing to take as much long.

[@Tracks777]

Great video! Keep it up

[@switch1237]

Thank you for sharing the details of your situation.

[@apieceofsky1]

Very good. That ball massage is really helpful to me trying to locate those painful spots near my rotator's cuff.

[@michaelkirkinen1363]

years of pain and discomfort...you plan was instant relief for me...keep the wisdom coming please

[@ktkitty1903]

Good advice! Thanks!

[@loriwilliamson5738]

You are the best. Genuine, honest and trustworthy. Thank you!

[@yochevedabram6939]

Tremendous help the massage with the hard ball for rotator cuff pain. I did it as you talked through it and experienced immediate increased range of motion. Felt great!! I’m so motivated now to work on helping my poor neglected shoulders !! Thanks so much for your caring videos. ❤

[@adamsell2573]

Awesome video. Thanks for the background story too.

[@KimSheward]

Hi Matt, just found you. Thank you for your videos, I am so grateful. I've recently had a right rotated sacrum worsened by a terrible chiropractor. I had been in bed hardly able to walk for about a month. Okay I got that fixed by a great chiro. Then my neck went out. I have a C 4 retrolisthesis as well as a military neck (no C curve) and again, I'm in bed for three weeks. I had to hold my head up with my hands to get out of bed. I found your videos and I can't tell you how much improvement I got from doing your videos! The morning stretch workout parts 1 and 2, your hip and psoas stretches, instant relief. The neck video, awesome. I used two ankle weights velcroed end to end and hung that on my head so I wouldn't have to hold it with my hand bc my right shoulder doesn't work so well either! I've been working out for 30 plus years and I have my share of injuries but your videos are helping so much! Then I saw one of your videos where your say an atrophied muscle is an achy muscle!!! What? It was like a lightning bolt hit me in the head!!! Yes! of course an atrophied muscle would ache, it's shrinking, pulling and lax. Light bulb moment big time! I am able to fix other people ( I've been teaching pilates and fitness for 30 years and I'm a bonified anatomy geek) but, why can't I fix me? Such tremendous relief and enlightenments from that particular video. So I thank you Matt. Keep up the great work.

[@denise2169]

Wow! My arm and shoulder already have better range of motion, with less pain. Thanks!

[@sumansengupta9280]

Thanks for sharing, was looking for a solution, like you tried quite a few things that didn't turn-out as expected 😉

[@shawnlangeland7907]

I'm trying to heal from a dislocated shoulder. Been a couple of months. I was lucky mine didn't come out far and it went right back in.

[@ygbodybuilder3023]

That happen to me I went to pick up a dumbbell and my should popped out and popped back in was painful. Specialist said it popped back in and he didn't see nothing to worry about. I have been scared ever since

[@badeleon07]

OMG! Tried this and immediately my shoulder felt better. I will continue to use this ball exercise! Thank you!!!!!

[@geoffiida3315]

If you ever get shot, don’t try to pull the slug out with needle-nose pliers like in Terminator 2; just go to the hospital

[@tristanwegner]

Unless your are an actual cyborg from the future. In this case, feel free to take health advice from Sci-Fi Action Movies

[@danspeerschneider3840]

Thanks so much for taking your time. To be slow and progressive and gentle with oneself is essential and so quickly forgotten by most of us… ❤

[@hennrock05]

Wow. I went to high school with this guy. Crazy

[@briankennedy1619]

thanks man, lost my physyo visits about a year ago,enjoy your sharing knowlege been helpful much keep up the good work best to you,thanks again

[@rosalbasaavedra9538]

Thank you for all the wonderful info, it really helps me.

[@sazyredrose]

Funny and informative. Thank you. Stay safe, well, and blessed

[@HanhNguyen-uj6nu]

Thanks so much. It is very helpful

[@LukaszSkyWalker]

Thx!!

[@NDayJIne]

Thank you very much from a starter of exercising.

[@powerofone1645]

Good info. Cheers. My shoulder is sore the the moment but no quick fix. just take it slow and as you did with the ball worked for me.

[@patricia753]

Matt, don't feel dumb about your attempts to Fix your shoulder! I am a therapist and I did the same type moves with one of my hips!! Twice I tried different crazy moves thinking "Maybe this will get it aligned properly " 😧😱😢🤬...NOT!!!! Then the regret " Now I have a New injury on Top of the other one, and I caused it!!!" Ugg....Thank God we learn, persevere, and get more gentle and patient. Thank you for all your EXCELLENT Help!!!! 👍👍👏👏👏

[@fabianakman78]

Thank you

[@oakpark8555]

Thank you. I will each more of your videos.

[@fabienneisore7831]

Great info thank you. 👍

[@nuesm]

Love these!

[@ritzbitz78]

This video helped my shoulder tremendously. Thank you! I use a tennis ball with the same massages you demonstrated on this video. I have pain, decreased range of motion in internal and external rotation after a repetitive movement injury on an already weak shoulder. My pain went from a 7 at the end of my limited range to about 2-3 with at the end of my range after doing this massage just once.

[@JohnSmith-il4wi]

I liked the background story... because I tried the same things. My difference was instead of hitting a wall or door, I used my body weight and dropped onto my shoulder on the carpet. It actually did feel better the first few times over several days, but then I realized it was making matters worse. By the time I tried number 4, the pain was horrible. I did conclude with a ball like you are using, and I also did some isometric stretching. Liked and Subscribed, thanks from Chicago

[@Breeannful]

You're exercises are great!! Thank you!!!

[@cynthiamarston2208]

Oh gawd yes the pressure points! Helps

[@sharonscott4595]

Great. Informative. 🦋

[@kevincaldwell9625]

Thank You. Not having use of my left arm, this is amazing therapy for my overused right arm.A tennis ball weighs less, and is more malleable. I actually exercise the legs and lower back in addition to my arm while rolling the ballon the wall, changing pressure and direction at will. After the first session, I could raise my right arm over my head again. 👍

[@Kay-xi9kv]

I did the exercises in the previous video while watching this one, so I enjoyed the movie story. Thanks for sharing! I am having the same experience 6 months into having frozen shoulder. Met with many different specialists, and so far received little help for pain and recovery. His story helped me reassess and gain a little hope that there is something I can do to heal.

[@pstamaria]

Thx dude

[@ComeAlivewithMK]

This story!!! OMG!!! Thank you for sharing!!!!

[@aikiuke]

I found the *zing* in my shoulder :x. ow. Actually I have one spot at the back of my shoulder where if i hit it just right it feels like a tooth being drilled on in my shoulder.

[@edelgar33]

Good story and helpful advice.🙏

[@Mr.Septon]

I also made the incredibly terrible mistake of trying the Mel Gibson, Lethal Weapon move on my shoulder... multiple times. I was in incredible agony before and had gone through many attempts to resolve, and certainly also just made it worse. Quickly learned that was an awful route to go. I appreciated hearing that I wasn't the only one lol.

[@natalielefebvre1628]

Lol, im sorry, but just the way you are saying you think . Make me laugh. I'm just like, I'm thinking that I'm Rambo. And got hurt, too .

[@frederickpennerman2280]

Thanks. The ball help relieve my shoulder pain. I used the ball to massage my back and shpulder. It felt great after that. thank you so much.

[@jennygibbons1258]

Thanks 🙏🏽

[@luisfernandes8830]

Hey guys, was wondering if you can share your knowledge about SC joint centration and stability. Here's my story: mine subluxated anteriorly and superiorly (and stayed that way) about an year ago while doing barbell OHP. It was the first time I did the exercise. Firstly, it injuried my left shoulder (anterior shoulder pain, I believe it was the subscap and/or biceps). However, before my shoulder healed completly I went at it again (sigh) with lower weight hoping to speed up recovery. I felt clicks, no pain whatsoever, and when I went to shower I saw it, sublixation of SC joint. The shoulder pain, I eventually solved completly with various exercises (but mainly shoulder dislocates), but the subluxation persisted. Nowadays my shoulders feel strong and pain free (albeit my lats being really tight), but the SC problem persists. Before you ask, yes, I believe I have a slight ligament hyperlaxity. Thanks you!

[@Uprighthealth]

Wow! We've only ever seen a couple people with sternoclavicular joint subluxation. If it isn't negatively affecting you and your life, we personally wouldn't obsess over it too much. It just adds a little character. ;-) Thx for sharing your story!

[@rohitshrestha3110]

have you done surgery?

[@MarciaScottMovies]

Oh, my gosh. You crack me up and I can totally relate.

[@freedomhigh2160]

Thank you, this will come in handy, going to try this in moderation because I have developed shoulder pain due to tight muscles which is making me miserable.

[@AliKhan-ft1uu]

Very good video.

[@jamessmythe1891]

Best to see Chiropractor first, could do more damage with these DIY exercises.

[@Holgast]

My physio recommended using a ball as well, but this was much easier to follow. Just kneading my fist into the muscles once has a notable change. I'll have to try it out.

[@jasonhollis3958]

The term no shit Sherlock comes to mind. When slamming your shoulder against a wall and grabbing it and pulling it in such a motion that it goes click click boom 😂😂😂

[@lorrainenormanton9316]

Magic thankyou

[@aliabouyeh8017]

Nice thanks.if it work on abused shoulder after years of hard work.

[@kannank7313]

Have you got any exercises to treat Frozen shoulder / Adhesive capsulitis

[@mikehopkins4040]

I got up one morning and my arm and shoulder just hurt, cant think how I hurt it ,its been sore for over a year I will try this ball thing.

[@Matt-qu3pg]

I cannot believe he went off of a movie to fix a delicate shoulder...

[@mike-yp1uk]

I like how you explain stuff

[@eliwolf4172]

Thank

[@tatusha]

i'm so sorry you had to go through that kind of pain, Matt. thank you for your videos, i love them

[@Uprighthealth]

I actually consider myself really lucky to have gone through so much pain early in my life! Thanks for the sympathy and the support!

[@suesmith9905]

@@Uprighthealth yes, u were young. If older your probably wouldn’t have recovered as fast from the pain.

[@Ghettofireman80]

i've watch a tone of videos and tried a ton of things and had this pain from lifting and i still lift but it hurts and used this way u say and it's been great i did it earlier today thanx

[@exprezza1648]

Great video thanks. Do you have any exercises you can do like this for the muscles across top of the shoulders (trapezius I think lol).... can't see to find a way to get a ball in on those muscles?

[@jenlawson4291]

This has been REALLY helpful. I have Ehlers-Danlos Syndrome and have had REAL major shoulder issues due to chronic dislocations and subluxations, and, unfortunately, I spend a LOT of time at the computer as a writer. These videos are really helping because you go into enough detail to actually make them USEFUL instead of just a quick "here's something to try." Thank you for taking the time to explain the processes behind the exercises, I really appreciate it. They seem to be helping more than almost anything I have tried in the past.

[@youqike9923]

Hi, first time seeing you wearing glasses! So cool

[@vinopadayachee1406]

Hi Matt can you still do this if one has thickening of the tendons. Many thanks

[@patricia753]

I Love your video's!!! Excellent information and entertaining!!! BtW, I did the same crazy move with my hip! I thought I'd force whatever was out of place back into the correct position, 😁 I did a quick forceful external rotation push, like a chiropractor, and 😳😱🤬!!! I've been dealing with this 2nd injury to my hip now for 2 decades!!! Ugg. Thank heavens for videos like your!!! 😊👍👍

[@ronhiegel7853]

I tripped while going through a doorway once,and it actually felt good on the shoulder! Did it once after that ,it felt good also! Years later I tried it it no longer feels good!!! Thanks for the tips, I will try them!

[@elizabethhannah6836]

Ah, the stupid things we do when we're young! I do understand the frustration involved when, after an injury you go to the doctor's, follow their advice, go back again, follow the new treatment prescribed, and it's still not better. Honestly, that's where I am now, so I'll watch your shoulder videos and try some new things that don't involve slamming into things or wrenching my shoulder. thanks for the info.

[@nialkelly7582]

Second time watching ..... and I reckon I may give it another ... great presentation !!

[@knlmstr]

Hi, your videos are wonderful, i recently found out that I have a mild to moderate arthritis on my rotator cuff, is there any exercises you can recommend me? Thank you

[@balanchetty4539]

Good 👍

[@Ecclectic_citcelccE]

Rotator cuff! My husband had a surgical repair years after the "event" it was the sub scapular muscle, part of the rotator team.

[@maurakennedy5952]

Got the results from shoulder scan told I have tendonitis using hot and coldpack it's too early to say if is of any good all so taking pain relief can be very sore will try the ball thanks

[@Peaceful126]

Ball! This is really good exercise to relive pain around shoulder. Thanks and this is easy also.

[@dynamicbodyfx3876]

Definitely one of the best at explaining things for people. Excellent vids!

[@valerieschreijer6490]

I’ve tried everything for my shoulders, except a LaCross ball. Thank you. I’ll get back to you when I have something to report.

[@elinordashwood7148]

Kudos to you for telling people about what NOT to do. That said, being over 50 and having suffered with rotator cuff/full thickness tear injuries and surgery in both shoulders, it would be good to inform people that shoulders are the most complicated and delicate parts of the body, where there is not much bloodflow for repair, and that only orthopedic MDs and physiatrists and physical therapists are really qualified to help AFTER you know what is wrong. I waited two years before consulting MDs, and it was disastrous for my life, and has changed my life ever since because waiting to speak to medical professionals was what I should've done in the first place! Also, what is ok younger than 50 and after 50 should be vastly different approaches. Thank you for trying to help.

[@Dani-il-el.Krech2]

Thank you for your insight. With your experience with shoulder injuries, would you say that it is ever possible to fully recover from shoulder dislocations, labrum tears, AC tears, etc. I am 19yo and did a similar thing as you (not to that extent though), I have partially dislocated my shoulder with a labrum tear around 2.5 months ago and only got medical attention a week ago (now i have tendinitis and arthritis too). Can you really recover your shoulder with just physiotherapy, life style changes and exercise? I was a high performance athlete (not competing) so returning to my sport is the most important thing in my life right not, but reading people say all the complications from shoulder injuries has been demotivating and sad. Is surgery really the only option that might or might not help with people who have a similar case as me? And would you recommend surgery? Has it helped you?

[@elinordashwood7148]

@@Dani-il-el.Krech2 I definitely think that if i had surgery sooner, it would've helped me heal faster. Even now 10 years later, I do have full range of motion, mostly, however I have scapular pain for the next 24 hours, if I ever move or use my arm in a certain way, no matter how much physio I had. Once the nerves are damaged, they are likely to be "irritable". So I have learned what I can and cannot do, and I do not move in certain ways, so as not to cause myself pain for the next 24 hours! But you will find your way to recovery, although it might be slow. If it is a full thickness tear, then I think surgery is your only option. My life and use of my arm was only returned after surgery, sort of like a car part "going bad"! Good luck and hang in there!!

[@arindamnaskar589]

Hey Matt, while doing rear delt fly my left hand delt start aching (especially when dragging the bar) why it happens as if it would be ripped apart.... please help..

[@chrisfrith2030]

Thanks for the video! I definitely have some painful shoulder stuff going on. I too have been told that I have bursitis, shoulder impingement, and other things. Right now, with the coronavirus going around I’m unemployed and don’t have insurance to pursue medical help. I have been going to the chiropractor which has helped a little bit, and right before the lockdown, I saw a physical therapist. My question is with shoulder pain does it always go into the arm too? I have pain in my arm down to to my elbow and of course behind my left shoulder blade. I have no idea what I did to my shoulder. I started feeling pain a couple months back and it just got worse and worse. If I’m to hold both my hands up in the air you can definitely tell the difference. It feels like my shoulder is locked. I wanted so bad to do the Mel Gibson shoulder fixed but I know it’s nonsense. I came across your video and I laughed watching it because I literally had thought maybe the Mel Gibson approach would work.

[@daala6698]

Shoulder blades. Loosen. Refine the motion. That means making it smaller and under relaxation and control. Circles, tinier that that, yes even more tiny, less less, subtle.

[@selewatesse]

Sorry just to make sure I get the "don't do this" part... What we are saying here is... do not do what you see in an action movie. Is that correct? The wisdom in this advice is just mind blowing. Life changing advice right there...

[@smithcook1]

I find a doorway stretch is good. Place hands on each side of doorway and lean forward. You can also turn so your hands are behind you and you lean away from the doorway.

[@carolyn3746]

Skip to 7:17

[@harirajan2255]

The one word is thanks💝😄

[@LuciGabel]

Nice! Thanks for reminding me about the massage... I've been doing everything!

[@MegaChoo2]

Ball massages always make me forget about my shoulder pain, of course they won’t let me back in that McDonald’s anymore.

[@rikcoach1]

Q: How many chiropractors does it take to change a lightbulb? A: Just one, but it takes eight visits.

[@barbarachipman4429]

sometimes it doesn't take much to injure yourself. i threw my arm out in high school bb and it has never been right.

[@goodndead8064]

Barbara Chipman I was doing a gentle handstand while young and healthy over 20 years ago and my shoulder is still messed up to this day. Too bad youtube wasn’t around then!

[@Das0000]

Great video thanks for the really detail info. I would like to ask you something. Do you know someone that had shoulder impingement but he/she hadn’t been sure that it is shoulder impingement or even rotator cuff. I am 16 years old and I SUFFER! I tried so many things so many times and for 2 years I got none results. I hope you see this and that I can ask you some questions. Thanks once again for the free and honest info.

[@jamesianv]

kzbin.info/www/bejne/mXzJmKSYgpyCjdk Hawkins test will tell you. be patient let it heal. shoulder / neck you forgot it could be neck ....

[@rexfernandez7384]

Sir, good day, how about if there is swelling and cannot put the hands up its painfull is this tecknique is ok? I hopr you reply tnx

[@manikajoshi738]

Hi Matt. I have got SIRVA..the NHS doctors in UK don't even know it exists. I wonder why, when I can see so many KZbin videos already uploaded an year ago (I think almost all of them from US) on the diagnosis and cure. Thanks for your videos. They are really helpful and more than that your demeanor is very relaxing and calming that is very reassuring for me.

[@janetrsingh3019]

Hi I think I have that same problem I will try it

[@tjenamoy]

Really like to watch you and you videos…..

[@monadimitri6304]

I got hurt knitting what to do thanks

[@edwigeyeared756]

My pain start in my cervical spine and travel to my left shoulder...A good Posture is most important

[@narendrakumarmehta1985]

Hello I am facing the same problem with my right shoulder mild to moderate supraspinatus tendinosis seen with mild subdeltoid bursitis. I have tried some many still when I go to gym the pain started again. Please guide me to solve this problem.

[@AAden-pd6hh]

So important not to overdo it with any kind of self release technique for any muscle. Been there with my hip and suffered the consequences and the anxiety of possibly having done even more damage. I had basically bruised my left glute over the sacrum and SI joint thinking it's a big muscle and just being stubborn (when in fact I was the one being stubborn & impatient 😂). I coupled it with forced hip flexion stretching and strained my poor stiff QL (felt a sharp cold burning nerve pain deep right in front of my spine as well). End result, bedridden for about 2 weeks and symptoms lasting well over a month. Slow is safe and fast is foolish. Just glad I've recovered and past it now 😁