Shoulder Pain and Popping (SHORT & LONG TERM FIX!)
Build a ripped athletic body while fixing your shoulders here…
Shoulder pain and popping is one of the most common causes of missed workouts. Shoulder injuries are incredibly popular among gym goers, but not surprising when you consider the amount of mobility the shoulder joint has and the many ways we abuse that in our training. In this video, I’m going to show you a short term and long term fix for shoulder pain and the popping, cracking, etc that goes along with it. Start training hard and stop letting your bad shoulders get in the way of your progress in the gym.
First, you must understand that there are many potential causes of shoulder pain when working out. Most often however it comes from an imbalance between the internal and external rotators of the shoulder. Unless you make a conscious effort to incorporate external rotation exercises into your shoulder workouts you will not do anything to counteract this from happening.
The role of the rotator cuff muscles in your shoulders are to do exactly this. They are there for external rotation of the glenohumeral joint to help keep the arm in a good position as you raise it up overhead. The rotator cuff muscles (three of the four muscles) will externally rotate the humerus to keep it from banging into the acromion as you elevate the arm. They also keep the head of the ball and socket centered in the socket with the elevation as well.
In order to temporarily reposition an internally rotated head however, you want to do the drill that I’m showing you here. Begin by placing your back against a wall and trying to keep the back of your elbows and the radial side of your index fingers in contact with the wall. Try to raise both arms overhead (keeping the elbows against the wall every inch of the way until you reach the height of your shoulders). At this point you will allow your elbows to come off the wall but you want to keep your fingers against the wall for the remainder of the raise.
Slowly lower your arms back down to your sides and repeat the movement for a total of 5 to 6 reps. You may find that with each rep you are able to keep your fingers and elbows in contact with the wall further and further. When done, step away from the wall and attempt to raise your arms up overhead again. If you had shoulder pain and popping or clicking before, you should see that almost all of it is gone now.
You’ve effectively repositioned your humerus by activating the shoulder external rotators. This is a short term fix however. In order to do this long term you must incorporate rotator cuff strengthening into your daily workout program. We have a complete training program that not only helps you to build ripped athletic muscle but keeps your shoulders and joints healthy at the same time. This is called the ATHLEAN-X Training System. You can get this program at and start seeing your best and safest results ever.
For more videos for shoulder pain when working out as well as exercises for shoulder pain, be sure to subscribe to our channel here on youtube at
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#Shoulder #Pain #Popping #SHORT #LONG #TERM #FIX
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Is your poor posture causing you pain, too? In one of my most helpful videos I've ever made, I'll show you 4 simple moves that will help to fix your posture permanently! – https://youtu.be/g-7ZWPCWv0U
THX!!!!
You're a legend
Woah I have shoulder subluxation and I just needed quick help and JESUS IVE BEEN MISERABLE ALL DAY TO FEEL BETTWR IN NO LESS THAN 10 min CUZ OF THIS VIDEO THANK U!!!
Ive shoulder popping/clicking in my right shoulder but no pain and doesn’t hinder any movement. But last week I think I went a little too hard on overhead press and ive this burning sensation in my right shoulder from 4 days ive done all the necessary stretches and mobility exercises idk what else to do and im really worried. Anyone could help me out?
OMG this is just insane! I had a pain in my shoulder for 2 weeks and did different exercises from online videos on youtube and none of them really fixed the problem. Now i just did 7 reps of your exercise and the pain is gone. Thank you so much !!!
Skeleton good, pain bad…
Most of the issue is a non painful clicking with my left shoulder
I get it from start to level shoulder height then it gets real tricky pushing over head keeping the elbows on the wall rn can only do 3 reps
I’ve been had shoulder pain for 4 years finally getting prp injection next week, it’s caused chronic neck pain out of aligned spine in a scoiliosis type manner that if it’s just muscle being the issue than it can reverse I belive thoracic outlet type of problem as well but pains traveled to the other side after so much time of this side hurting this helped some but I need more
This guy just give me the best life hacks of all life hacks for Free!
Really helpful 😊
I love you bro, thank you very much
I got a sudden shoulder pain this morning and I don't know what's the cause. All I do everyday is planking and jacking off…
Appreciate these concise short videos, easier to retain and review.
As someone who does jiujitsu and has been struggling with shoulder pain this actually helped so fast.
I've been suffering with shoulder pain for 5-6 months. watched this video, did the reps and the "popping" and pain ceased. I shall continue using this method and a few more … Thank You..
Worked instantly for me ,thanks man
Excellent help with my shoulder popping 👍👍
Is this Jessy bro to whom you hold arm😃
You should get paid for this!! You saved me so many times I’m forever grateful!!
The rotator cuff sounds spot on to me. Always fell like I want someone to grab my shoulder and push it back. At the same time putting there hand on my shoulder blade and pull it out toward them.
my right shoulder pops when i move it in a way and it hurts when i lift sometimes but not when i lift my hand above my head and it kinda stresses me out
This exercie litteraly saved me and my shoulder, if i didnt find this exercise i wouldnt be able to train and have healthy shoulders,thank you
Does you lower back have to touch the wall as well?
Hi, is not working for me… i doing something wrong?
Naaaah bro, you fixed it so fast. THANK YOUUUU!
Thank you!
This video has made my shoulder much worse than it is, felt like it just needed to pop now hard to hold up my arm, so annoyed, so many comments saying good things but non bad at all, why has this ducked me up but nobody else
I’ve just done this and I’m in pain, is this normal?
I can't believe it. This worked after the 1st try. I've had pain and popping for months, couldn't even do a pushup…and it's gone just like that. Thank you so much man
lol i cant even get my arms and hands against the wall at the same time. ahahahah
Sir,thankyou so much now i can move may shoulder properly in any direction..God bless
That exercise was awesome!!!! Thank you!!!
I get constant pain coming from both shoulders sockets
Legend
I separated my shoulder in high school. Of recent I am having increased pinching when raising my arm. I am 61 now.
As always, great video Jeff. My issue is that I can't get my right shoulder back to the wall; too much pain.
You are too awesome 👌
Thank you Jeff.
Thank you!
Hi.. started to follow your vlog and its really helpful .. thank u so much..
I tried this exercise.. but i i cannot really continue to raise up my left arm as im feeling really severe pain in my left shoulder especially if im keeping my butt touching the wall.. is it really normal?.. can i continue doing this exercise? Or i have to get some xrays.. might have different problem..🤕
Thank you for this video! One question, is this exercise to stretch certain muscles or to strengthen them? If so, which muscles are we stretching/strengthening? Thank you again!!