5 Most Common Causes for Shoulder Pain, PLUS Exercises to Relieve

5 Most Common Causes for Shoulder Pain, PLUS Exercises to Relieve


♪ Bob and Brad, the two most famous ♪ ♪ Physical Therapists on the internet ♪ – Booyah! – Booyaah! – Hi folks I’m Bob Schrupp,
Physical Therapist. – Brad Heineck, Physical Therapist. – And we are the most famous Physical Therapists on the internet. – In our opinion, of course Bob. – Today we’re gonna
talk about the five most common causes for shoulder pain. Plus we’re gonna give
you at least one exercise on each one of these
to help you relieve it. – Right, right. – We always deliver Brad. – That’s right, we like
to give a little more. – By the way if you’re new to our channel please take a second to subscribe to us we provide videos on how to
stay healthy, fit, pain free and we upload every day. Join us also on our social media channels we have lots of ’em because we’re always
giving away something. We’re just, we decided we’re gonna be generous with other
people’s products. (laughs) And we’re gonna give away
stuff so especially on Facebook we usually have it pinned
to the top of our page or down in our description
below on YouTube. – On the YouTube and
we’re on the Instagram as well nowadays. – That’s right the Instagram, crackers. (Brad laughs) Alright Brad, take her away. – Okay so, these are
as far as shoulder pain that is not from trauma or an injury, these are the five most common
causes of that shoulder pain that comes on for sometimes
no apparent reason. Other times, sometimes
you have a pretty good idea what happened. – Sure. – So the first one is, a
tight posterior rotator cuff. So, what does that mean Bob? – What does it mean? – So, we’re talking about
the rotator cuff muscles on the back side of the shoulder. And when they over tighten
they change the mechanics of how the shoulder joint works. And then therefore particularly
when you work overhead, you can start to get impingement– – And other painful problems.
– Sure. – So it’s kind of one of those things that a number of these five kind of roll into each other sometimes. – Yeah there’s four rotator cuff muscles. – Right. – A lot of them are all back here. – Right, so– – Ones on top but three of
them are basically in back. – Well, we don’t wanna get into the discussion too much on that. – Sure. – Because what we’re gonna do about this particular one is a simple stretch. This is the one that is often times, I see this one done at
a lot of fitness classes you simply go across here and stretch. – A lot of baseball players
and softball players especially pitchers are doing this one and there’s a reason they’re doing it. – And you can hold this
one or you could go pressure on, pressure
off, five to ten times. And the nice thing about
all of these problems is you could do one side
and then check the other arm and see if there’s a
difference on how they feel and often times the
one that’s more painful is gonna to be tighter. – A little tighter, yeah. – A little tighter or more painful. – I’m a little tighter in my left. – Ah oh really? – And that is my painful shoulder. – See. – [Both] There you go. – Number two, Bursitis. Now, bursitis is, just remember a bursa and itis means inflammation of a bursa. You have Bursa sacs all over
your body, typically by joints – Right. – Your knees, your hips, your
shoulders, so there’s a– – It’s helping the tendons
glide over that joint. – Right, right. – Over that bone I should say. – Just hold on there… Okay I’m back. I don’t know what happened to Sam so we’re gonna go with– – You’re doing a spontaneous– – Napoleon Bonaparte is back! – He’s back, how ya
doing big guy! (laughs) Yes it’s good to see you
too, so if we look here where the shoulder is,
and this is gonna be right below my white stripe on my shirt. There’s a bursa sac
right under the acromion in here and when that bursa sac inflames and gets tendered, think of it
as blowing up like a balloon and it’s getting all
tight, really tendered a lot of nerve endings in the bursa sac. And so when this happens
a real common symptom not a common, but a number of symptoms is kind of a global achiness
in the front of the shoulder. It kind of aches all the
time where in some shoulder problems typically they are irritated– – Only with movement. – Only and often times
overhead this one is irritated with overhead but it often
times just aches while you’re sitting there without movement so– – You gotta get that
inflammation calmed down. – Right so, one thing that
works nice is a cold pack. – Sure. – There ya go, you’re
gonna put that on Bob? – Yeah. – Okay then, there ya go. Now that’s a bigger cold
pack than what you would need but it’s still, you know, it works fine. Put it on, I like to
put ’em on in a recliner you can recline it back
and trap it in there. – Lean back and it’ll stay in place. – Yup, read a book, watch
TV, take a nap if you’d like. – It actually feels good! – Yeah it does its wonderful! You can take NSAID’s, you know, Ibuprofen at the appropriate amount. – But always take it with food. – Right, yup. At least some milk, you know. – That surprised me when you told me that. – Yeah my Pharmacist says, you know milk is a pretty good
thing with ibuprofen. So I would say milk and
crackers or whatever. – And we’re gonna show
you one stretch to try. – There ya go. – This is with the Booyah
Stik or any basically I guess you can use a wooden dowel. – Sure. – Or maybe a broomstick even.
– Yup. – But you’re gonna take it, so I’m stretching this
one, this side here. – So your left arm is the sore one. – So I’m grabbing here, where am I? – [Both] There ya go. – And I bring it up over
to the side of my head and I bring it back like this
so it’s like a chicken wing. – Right. So this helps open up that gap and we’ve had some good success with this that’s why we’re showing them. But you’re only gonna
if this really irritates it and makes it worse– – Yeah, no. – Then it’s not the right
thing, it’s too aggressive get the cold pack back on,
leave it and settle down. – What I’d like to see Brad actually is you do a few sets of
these, just a few repetitions of this I should say maybe– – Three to five? – Yeah, three to five. And then feel it, does it feel better? – Right. – If it feels worse, no this
is not appropriate then. – It’s one of those things
that gives some immediate– – It usually feels better right away and I mean there should be,
at least certainly not worse. – Sure. – Okay next one Brad. – Hypermobile shoulder. That’s those shoulders that they come out of the socket actually quite easily. – Yeah, you could dislocate easy. – And you know people have dislocate easy often times they come back in easy. Often times pitchers or athletes who have overhead repetitive motion can over a number of years can actually– – Stretch the ligaments
out and stuff yeah. – Yeah, exactly. – It just doesn’t become as tight. – You know so the thing
with this is you’ve gotta do exercises that are gonna tighten up those rotator cuff muscles. I’m not gonna give the whole– – The whole scenario. – Yeah the whole exercise group with that but I will go with this and– – Lemme clean the area
up here for you Brad. – Oh yeah we’ve got a mess
over here Bob, look at this oh we got, why are you here? Oh sorry about that we invited you. So, we’re gonna, if you
use the band like this we got the wall anchor here
that really works well. But this is probably the go
to most important exercise. – Yeah, the external rotation. You’re keeping the arm at a right angle. – Yup. – Sometimes we even put
a towel underneath there. – Well of course Bob, just
reach back in your cupboard with the crooked door
and put that right there and that really helps
give you good mechanics. So if that towel comes out your elbow went too far away from your body. So keep that in here and
you’re usually gonna do three sets of 10 of these and you’ll feel this muscle get a little tired. Again that should not be painful it should just create
fatigue on that muscle. – Now this is one of those
that you’re not looking for immediate relief. – No. – This takes time to build up the strength and I mean this could take weeks or even months before
you start seeing some– – And I would recommend
go to one of our videos on rotator cuff strengthening
and then you’ll see the whole protocol of three or four exercises to put together. – Brad I’ll bet you’re gonna need the pulley on the next one. – Well yes Bob you are right. You’re very astute today Bob. – It’s the shape of the acromion– Brad what are you looking for, your pen? – I was looking for my pen, I usually have that red pen back there by now. I don’t know what happened to it. But that’s alright I’ll use my finger. So we’re looking at the acromion here this bone right here, you
can see between my fingers. Now, this would be a
real healthy bone here. – [Bob] Why? – Because it’s smooth, but
often times either with age or maybe just congenital– – Just born with it. – The person’s genetic– There becomes like little, they reminds me of icicles you know. – Sure. – Edges that could come
down and they can cause– Look at that! – That’ll work out good! (Laughing) – Impingement, okay, so with those– – Or it could be the shape of it it could be shaped like a hook. – Right, there you go! – [Bob] Exactly there’s different shapes that can cause a problem. – My mind kind of got thrown
off when the shoulder came off. – [Bob] You pulled his shoulder right off. Sorry ’bout that – That’s one reason why we retired him. (Laughing) So, we just come up with the Statue of Liberty
stretch while hanging which we’ve had some
really good success with. – Yeah so… Do we have the hanging book? Is that over there? – Yeah. – I can show the Booyah Stik
here first while you’re– So one thing you’re
gonna do is you can just grab on to a pole again,
or the Booyah Stik and you could just lean into it like this. – Yeah. – And really puts a
stretch on that shoulder– – Right. – And you could do… Again pressure on, pressure off, or you could just go ahead and hold it which I do this every
morning on my one shoulder. – You do, yeah, great. – I do a double stretch,
I stretch my calf muscles and I stretch this by
putting it on the step. – Oh sure. – In front of me and
well you know it works it’s double it’s ya know
I’m being efficient. – Yeah two for the price of one. So then the book we got, the
concepts for this is from Dr. John M. Kirsch, Orthopedic surgeon. Worked on shoulders a
good part of his life the way I understand it. But it’s a really good book and we’ve had some really good results. – Yes. – With this very simple exercise. – You can also use a
pull up bar to hang on. – Right, yeah we don’t
have ours set up right now but we do have this book
in our favorite books. – Yeah books below. – Below and it’s a wonderful– – Take a look see! – Yup, quick read, okay
next one and not last but probably this is one of
the most common ones Bob. – Sure. – Tight pec muscles which produce… Poor mechanics. – Yeah rounded out shoulders. – And when your shoulders are rounded out the mechanics of the shoulder
just do not work properly and it really increases
the chance for impingement. If I’m rounded I can reach up this high. If I’m in a good position, good posture easily can get up higher. – Yeah look how high that goes. And this ya know day and
age of us being on computers you really need to do stretches like Brad is showing right now. – Right. So you go to a door or a corner of a wall. And just stretch here and depending on where you put your forearms
changes the stretch so you’re gonna do it
and you’re gonna hold it you can even just go
pressure on pressure off or you can hold 15 to 30 seconds. And you’ll feel these
muscles right in here the major, pec major and
minor getting a stretch that’s gonna help promote that posture and eliminate some of these problems. – It’s one of those
stretches you can actually do throughout the day. – Right. – That’s why every time
you come to a doorway go ahead and do a stretch. – There you go. Unless there’s a lot of people behind you you’re gonna stop the flow of traffic. – That’s true, we don’t wanna be we don’t wanna be responsible for that. – Okay so there ya go those
are the five most common problems with shoulders
and a few little ideas on how to fix them. – There we go, thanks for watching. – Be careful.

Author: Kevin Mason

27 thoughts on “5 Most Common Causes for Shoulder Pain, PLUS Exercises to Relieve

  1. Excellent video again, guys!! Very good and well thought out! 🙂 And don't forget those cold packs!

  2. I am 55 with a BMI of 22. I was told by a ortho physician that I have a small rotator cuff and bruising inside. I feel pain when my right arm is in certain positions. I have been through physical therapy and my arm still feels weak through the shoulder. Dr does not want to operate and things it needs more time to get better. He wants to do p2p to speed up healing. Pull-ups and pushups got to this point. Now I am only doing cardio and leg exercises. Any thoughts.

  3. As far as I'm concerned, you can't get enough tips on shoulders and knees because they cause the most problems. Thank you!

  4. hi, don’t know if you will see this but i need help 🙁 my neck is constantly making a clicking noise whenever i turn my head, i feel like it’s coming from the back of my neck/base of my skull kind of area, there’s NO PAIN at all, it’s just annoying because it won’t stop and its obviously worrisome. it started yesterday morning when i got to work, any idea what i should do? Please help, thank you

  5. thank you for all your videos, I am a retired dental hygienist (35+yrs of full time practice) and I have so many neck and shoulder problems. Your videos have helped me more than my physio has. I wish your practice was within my reach

  6. I just watched a really old video of these 2 on pulled cheat muscle.. it cool to see them with a much better camera and still using the same intro

  7. Love your videos most rewarding It’s a win win with the exercises you show appreciate thank you sooo much ♥️🕊♥️

  8. I love watching your videos.. Especially the ones where you warn against certain excercises. Then I go to the gym and see all of personal trainers assigning those same excercises to their clients. I just shake my head!

  9. I was told I had a spur and had a steroid shot under ultrasound. It helped but now 6 months later the pain is back . I am a side sleeper and have tried everything. I want to do exercises but it seems that the spur would just irritate the muscles and tendons

  10. Thanks for sharing this. I've had shoulder issues for the past few weeks and came across your channel. I hadnt seen the statue of liberty idea so that will help a lot, and the other videos you two have shared have already helped a lot. Thank you so much.

  11. Hello , can Snapping Scapula syndrome Cause Uneven shoulder ?
    can you make a Video about snapping Scapula syndrome ?

  12. Posture Corrector Back Adjustable Back Brace Under $19

    Use under or over your clothes the Posture Brace to realign your spine and reduce the pain caused by poor alignment. Don’t worry if you experience a slight discomfort.

    It means the back brace is working and it’s aligning your spine the way it should be!

    Get it on Amazon:- https://amzn.to/2HSBr6s

Leave a Reply

Your email address will not be published. Required fields are marked *