do you have shoulder pain with overhead movements simply resting
won't fix it I'll show you how to get stronger pain-free shoulders
sup guys Daniel Vardhan all fitness fa Q's with the hanging exercise and progressions in this
video I want you to remain in an active hang this means shoulders retracted and depressed
think of pulling your shoulders away from the ears this movement will suck the humerus into
the glenoid fossa of the scapula this congruence within the ball and socket joint is important
for restoring pain-free motion over head step 1 expose the shoulder to the overhead
position with global shoulder muscle activation we're going to start low intensity and build up
over time the easiest progression is a static - arm hang if you're someone that's had shoulder
pain for some time the vicious cycle of pain and shoulder deconditioning is really common pretty
much your shoulder gets painful your rest the shoulder gets weaker and ultimately gets more
painful for your run-of-the-mill shoulder pain a progressive increase in stability
is a must if the regular hang is too easy for you the movement can be progressed by hanging
in a tuck dolsot or you can make it even more challenging by staying in an l-sit as the hip
is flexed your upper body must work harder to stay in an active hang this is a way of
forcing your body to increase activation of your rotator cuff the muscles on the back of
your shoulders when you're comfortable and with minimal pain hanging on to arms let's
progress to single arm work set your shoulders and then load up one side for beginners I like
introducing an alternate single arm hang I feel like this is a manageable amount of loading and
exposure especially if you're someone that hasn't done much single arm pain once this
gets too easy get into either a tucked L or a full L set to increase loading demands
overloading this movement can be done by removing the alternating aspect by doing this we increase
time under tension and intensity work your way up to doing sets of 30 to 45 seconds on both sides
working holds longer than this is unnecessary as a general set won't take much longer than 45
seconds step 2 scapular stability through overhead range of motion lay on your stomach and set your
posture with a posterior pelvic tilt glutes squeezed and a hollowing of your core keeping
your shoulders retracted start in a Y position overhead and then pull down to a W trying to pull
the elbows towards your lats don't expect your shoulder to get better by resting progressively
overload these three movements so you can start training the way you want aim to keep the elbows
high and your wrists level with the elbows as you pull down this is external rotation of the
shoulders it's an absolute must to fight to stay in retraction during this exercise okay on to step
number three fire up the posterior rotator cuff with our arm overhead now because I'm outdoors
at the park I found a lovely rock to demonstrate this exercise elevate the arm as high as you can
and walk for distance or time keep the shoulders shrugged up and flexed as much as you can the
combination of the orientation of the weight and walking will destabilize the shoulder which forces
the rotator cuff to activate to prevent unwanted movements when doing exercise with the shoulder
flexed and arms straight the posterior rotator cuff is forced to work these muscle groups are
the dynamic stabilizers of the shoulder meaning if we get them strong overhead movements will
gradually become less painful if you're in a gym use a dumbbell or kettlebell and hold it
vertically this vertical alignment creates a destabilizing effect making the rotator cuff
harder I prefer to do this exercise one arm at a time to really focus on what's happening at
the shoulder before you go click that thumbs up button and make sure that you subscribe to the
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