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Acid Reflux causes and Treatment

Shoulder Stretch to Fix Your Shoulders (GET DEEP!)

Shoulder Stretch to Fix Your Shoulders (GET DEEP!)

What’s up guys? Jeff Cavaliere, ATHLEANX.COM. If you get Shoulder pain or discomfort when
you’re lifting weights you might be dealing with a tight Posterior capsule. Today I’m going to show you, first of all
what the Posterior Capsule is, secondly a way for you to test on your very
own self without needing anybody to determine whether or not yours is tight and thirdly if it is, I’m going to give you a
stretch that you can do to help fix that. Now as far as the Posterior Capsule, it is
a capsule structure that will contribute and tighten over time to lead to this forward
or rounded Shoulder posture. The way it does that is usually because of
what’s going on with the muscles behind your Shoulder. So we know the Rotator Cuff muscles here,
the Supraspinatus, the Infraspinatus and teres minor, they all come around here, they wrap around and attach to the side of
your upper arm here and they control it’s movement. Now we know that, the rotation of it, we know
that if these muscles get tight they kind of will do this, they’ll sort of stay down, tight and together,
taper down and almost push this forward. Well over time that leads to this kind of
chronic tightening and shortening of that Posterior Capsule, it’s a little bit deeper right inside here,
that again holds the upper arm in place. That’s a bad story though, that’s a bad situation. Because as I said, any time you’re in this
position and you go to start lifting weights up over head or even Bench Pressing, you’re causing a greater opportunity to start
pinching some structures in here. Because you just don’t have the room anymore
to lift your arm up. Again, I’ve asked you to do this a lot of
times, try to roll your arm in and then lift your arm as high as you can. you’ll actually
get a block. So I want to show you now how to determine
whether or not your Posterior Capsule is even tight in the first place, which a lot of you will find that it is, and
then we can figure out a way to fix that. Ok, so to figure out whether your Posterior
Capsule is tight, you’re going to want to do this stretch. Get on the ground here and you want to Internally
Rotate your arm as far as you can. Right, not just turn your wrist here or pronate
your forearm but literally Internally Rotate your arm as far as you can. Now put it up here at 90 degrees, take your
other hand and hold your Lat in place. In other words try to keep your Shoulder Blade
flat to the ground, ok, because you’ll see why in one second. As I push down and I have my arm internally
rotated as far as I can, now I’m just going to try to reach across my body as much as
I can. And I’ll see that, can I get this outside
portion of my elbow to cross my chest, the midline of my chest. So if I’m looking right here, this is my target. Again I keep my hand in here in place, all
the way internally rotated and I’m trying to move across. Now for me, I can automatically feel a lot
of tightness right through the back portion here of my shoulder, right here the back of
my shoulder. So what I want to do is again, try to do that. You see if I allowed my Scapula to come up
off the ground here, then I could go way over. That’s not testing your Posterior Capsule
guys, because we know that the your Shoulder Blade is attached to your Shoulder, so we want to make sure that we don’t just
let that happen. We’re looking for the isolated flexibility
of the Posterior Capsule. So if you could do this and you can’t get
it across the midline of your body, then you’re going to want to try to do the stretch I’m
going to show you now. If you can, you don’t necessarily have to
do this. What you might want to check is the tightness
of your Lats. Because we know that the Lats are going to
affect how high and how freely you can raise your arm up over your head. So you might want to check Lat tightness. I often find that Lats are really commonly
tight and it may not be necessarily your Posterior Capsule. So check that out if that’s something that
you’re dealing with. But for the rest of you, let’s go on to the
third part of this and I’m actually going to show you the stretch. Ok so the name of the stretch is called the
Sleeper Stretch. It’s actually pretty easy to perform on yourself. There’s a few things you want to do to get
yourself set up right. First you want to get 90 degree bend here
at your elbow. Then you want to get your arm below 90 degrees,
just a little bit, about 70 degrees abducted so away from your side. This will be 90 degrees away from my side,
I’m going to go about 70 degrees. Now really important, you want to lay here,
you can put something under your head to support your head here, I just didn’t bring something
with me at the moment. But what you want to do is allow your body
to pull your Shoulder Blade back, ok, so intra retraction, I’ll show you in a second here. This is what it looks like here as you can
see my back now doing that. So I can actually pin the side of my Shoulder
Blade, the outside border of my Shoulder Blade down into the floor. For the same reason, like I said in testing
the stretch, you don’t want to have that become part of the equation here. If you’re going to isolate the Posterior Capsule,
you want to make sure you’re not allowing the Shoulder Blade to move. So the Shoulder Blade stays pinned here into
the floor, then we take our hand, the opposite hand, we actually hold underneath our elbow
here, to make sure it stays in position. Get them
leaned into the floor here so that my Shoulder Blade can’t move, and now all I do is I push down here through
my elbow. So I’m causing internal rotation here of my
left Shoulder. Now I don’t crank on it really hard, I don’t
try to lift myself up because again now we’re allowing the Shoulder Blade to move. I literally just kind of let my elbow gently
push down into my forearm and I can feel that again, right in here through the back of my
Posterior Capsule. Ok, now what we want to do is ultimately see
if we can get to the point where we can touch the floor. Because you should have about 70 degrees of
internal rotation. But I’m far from it, I mean I can reach my
fingers down as far as I can, I can’t get it there. But it just means, I have to work on my Shoulder
Capsule flexibility a little bit and mobility. Ok, so that’s all you do. You try to hold
onto this stretch for about 30 seconds maybe 3 times, do it a few times a week, and you’ll gradually start to see that your
internal rotation will improve via the capsular mobility being improved, not just stretching out the Rotator Cuff but
actually working on the adaptations that have been caused by the fact that your Rotator
Cuff has been too tight all along. Guys remember, when you’re trying to train
like an Athlete here, you’ve got to cover all the issues. It’s not just about flexibility, it could
be your mobility. It’s not just about your mobility, it could
be about your strength. It could be about tightness in areas that
you’re not even considering. So you want to make sure you have all your
bases covered. I try to help you guys do that here on this
channel. And of course, I try to walk you through it
all in our ATHLEANX Training Program. If you haven’t already joined Team ATHLEAN,
and you want to get a step by step program to start training like an Athlete, then head to ATHLEANX.COM right now and get
our ATHLEANX Training System. If you found this helpful make sure you leave
your comments and thumbs up below and whatever else you want to see guys let me know I will be sure and happy to help you in our
upcoming videos. Alright, I’ll see you guys again soon. Bye!

100 Replies to “Shoulder Stretch to Fix Your Shoulders (GET DEEP!)”

  • QUESTION: as a person with multiple anterior shoulder subluxations (12 over 10 years, currently 2+ years no injury and good stability/mobility), would doing this stretch pose any risk to that shoulder? I'd appreciate some informed perspective before I try it out. (Also, you are in my top favorites on youtube. Thanks for all your amazing content!)

  • Bruh no lie I had a big shoulder problem for a couple of years …. my right shoulder on the side. I found this video and tried the stretch!! I’m not gonna lie the pain is gone this fixed my shoulder fr fr

  • I am not an athlete but these shoulder and posture concepts are gonna make me a younger man soon! I’m on it to incorporate these into my life to reduce pain! Super excited. I’m telling everyone about you. Thanks

  • Jeff I've had rear felt pain for the past 4months and i don't know how to fix it, its not constant but certain movements will trigger a short sharp pain in the rear delta, any suggestions?

  • Guys what about inflammation? ATHLEAN-X can you make 1 video on how to reduce or even extinction the inflammation?

  • Hey Jeff, can you address a common pain issue that's found at the anterior hip, just medial to the asis and somewhere below the inguinal ligament? People seem to get a sharp pain there and it might be the psoas or possibly a pectineus micro tear. I find compressing into it and holding it so it'melts' helps a lot but I'm not sure what tissues are involved. It seems to happen to athletes but also desk sitters. Thanks for any help.

  • HeyJeff….I had an acl tear couple of years back…It was a grade 1 tear …But post that I hv also developed mild arthritis on both my knees…..I can still do all the leg exercises ….But for the long term pls suggest something to keep my knees fine….Am 48 years old

  • THANK YOU. THANK GOD. I never realized how tight I was in this part of my shoulder!!! I think this will really help me! Thank you Jeff!!!

  • Jeff I’m trying to get my shoulders high enough to where I can have my shoulder blades pinch and pull up on the spine

  • How should a pitcher address GIRD? From what I've learned over the last
    few months, the classic Sleeper stretch puts the shoulder into a
    position of impingement. Would it be best to use a LAX ball on the
    infraspinatus? Or are there better ways to address the issue of internal
    rotation without putting the shoulder into a vulnerable position?

  • How should a pitcher address GIRD? From what I've learned over the last
    few months, the classic Sleeper stretch puts the shoulder into a
    position of impingement. Would it be best to use a LAX ball on the
    infraspinatus? Or are there better ways to address the issue of internal
    rotation without putting the shoulder into a vulnerable position?

  • Kudos to you!!!! I stumbled over a very painful and life limiting shoulder impingment five years ago and the physio-therapist (do you call it that way in English?) mobilised my shoulder and causes a lot of pain during the therapy, but in the end it has been the only way to fix it because I wasn’t able to raise my arm in front of me. Front lifting, side Lifting and rotator pulls/pushes also helped to recover and to build up the muscles in that area. But in the end it was (for me) the better way than the doctor´s plan of making a surgery…. your Channel is really a great source of knowledge.

  • Does that mean working out rotator cuff is bad for rounded shoulders? Because we always perceive it as the solution for the problem not the cause.

  • Great stretch! Had an intenae pinch in my front shoulder and this stretch soothed it right out. Just what i was looking for 👌

  • I've been having sooooo much trouble and pain in my right shoulder. I thought it was an impingement at first. But I had no problems lifting my hands above my head, with no pain or problems. Then I thought maybe it was AC joint problems. And that seemed like it could be it, but again, several of the exercises to show this pain didn't produce it. Finally, this vid puts it right on the nose. I have a ridiculously tight posterior capsule. Now that I realize it, I will start doing this stretch, and using a band to strengthen those smaller muscles in my shoulder blade. Thanks.

  • Jeff… you're a great person. I work too much & don't get to apply much of your teachings, but plan on doing so as soon as I get a better work: life balance… I just really appreciate your dedication to educating people how to care for their bodies.

  • Hello, sir, My self afnan (age 42+) and I am a table tennis player (right handed) still competing at pro level .

    I am suffering from a symptom you highlighted as' Impingement' . A local doctor had done an MRI of my shoulder thus I have given the MRI report below for your reference and request you to please guide me to recover.

    "Clinical History : Shoulder pain, restriction of movement.

    Imaging Protocol: Multiplanar images of the Shoulder joint were obtained on T1, T2 and STIR sequences.

    Findings : The acromium is downsloping & mildly impinges the supraspinatus tendon.

    The Supraspinatus tendon is of normal signal intensity.

    The Sub-acromian bursa is mildly distended.

    Rest of the muscles / tendons of rotator cuff also show no obvious intrasubstance signal abnormality.

    The labrum appears intact. No obvious effusion is noted in shoulder joint. * The Humeral head and the visualised upper end of Humerus show normal marrow signal



    MRI of right shoulder joint shows mild impingement of supraspinatus tendon by the acromium. The tendon however, appears unremarkable. The labrum is intact.

    I request you to please help me out from this situation as now I am unable to practice regularly coz of the uneasiness and stiffens i am facing after every session.

    I thank you in advance for the same.



  • Talk about tight lats. I did the test on my right shoulder and as soon as I started feeling a strecth a jolt of pain jumped from the shoulder down to my lat nearly causing it to cramp 😆

  • The sayings, “god works in mysterious ways” and “he helps those who help themselves” apply to Jeff and his beautiful work. I have gained relief from back and shoulder pain just from watching these videos and applying the knowledge to my own self. Thank you Jeff.

  • I am certain my subscapularis is causing me the major shoulder pain and impingement I have but I am having a hard time understanding this stretch. Please help, Jeff !!

  • i did the first test and i was able to almost cross mid-chest and during the stretch i dont feel the back area stretching at all, and my hand was almost able to touch the floor aswell…so i dont know if i did it wrong or my shoulder capsule is good?…

  • Jeff you got any videos for some rehab on teres major pain? Got some dull pain just posterior of my midaxillary line whenever I do rows or pullups (especially). Pain is not severe, but it affects my strength and does not feel healthy doing them. Got no problems pressing however.

  • Can you please tell me or post a video showing how can I fix radial tunnel syndrome please? Would appreciate it so much.

  • You know those videos where people go to chiro and have their lives changed after years of discomfort. That's me rn. man you are amazing. Pls don't stop making videos like this, u actually saved me.


  • Can you please explain and give any advice on a frozen shoulder? Every video you release helps my training however its my gym going much loved mother struggling with this.

  • Dear jeff may i suggest you put text on your videos especially when you are discussing muscle parts for people like me who want to learn more about terminologies. Im an avid fan and i hope you read my comment. Thank you

  • Great and interesting video, and a really exciting new stretch technique that I don't think I've tried before. I've got one question though; usually you tell that the internal rotation of the shoulder is a bad thing (like in upright rows, that you've many times condemned to the Iron Graveyard) but here the internal rotation of the shoulder seems to be the central idea. How come, and how and why does it work differently in stretching vs. weight training? Love your videos.

  • Thank you! The pain I’ve been having on my rear delt area for the last couple weeks went from an 8 to a 2 instantly after doing this stretch 3 times for 30 seconds each. Thank you! Your videos pop up right when I need them!

  • My doctor said to this
    -Your shoulder joint anathomy is narrow
    What can I do for without impingement Im amateur athlete and I leaving whit this since 2013 I learned this last week

  • Jeff, you are the only person on YouTube that I actually follow. It’s like you have a video for every time I have an issue lol. I recently found out that a have a tear on my shoulder. I can not rotate or do any pressing movements. Can you make a video on what to do to recover or workout around this injury. I been using cables but I’m not sure if that’s a good idea.

  • Stretch at 3:46
    Summary: If you get shoulder pain or discomfort, you may be dealing with a tight posterior capsule. Posterior capsules tighten and lead to rounded shoulder posture over time. When this happens, muscles and tendons can get pinched.
    To test if posterior capsule is tight: 1:55
    If you cant get the outside of elbow across midline of body, do sleeper stretch
    If you can get to midline, lats might be tight.

  • Can someone explain to me… Shouldn't we be doing the opposite? He is rotating the shoulder inward which surely encourages a rounded/hunched shoulder!

  • I'm not a big gym kinda person, but this guy always has the most solid information! Very thorough and clear. My attention span is being strengthened just by watching his videos lol, but it still takes me 2 or 3 views to digest it all. Thanks for the good work!

  • Awesome advice, very helpful and spot on for my shoulder impingement which started from many jump rope crossovers which require internal rotation of shoulder. Thank you!

  • Bro iam Cricket player mainly leg spinner .I have seen all your videos. Can you please prepare a separate video for cricket bowlers mostly on shoulder and neck, traps being cramped

  • Man,that relieved a lot of fatigue….shoulder popping video was not of much help to me……thanks ATHLEANX

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