Shoulder Mobility Drill FIX CRACKING SHOULDERS!

Make gains without the pain by training like an athlete here

[Music] what’s up guys Jeff Cavalier aex. com a lot of times athletes will come to me and say Jeff whenever I do a pressing movement either a bench press or an overhead press I get a lot of crunching and grinding in my shoulder and it’s either painful or just bothersome is there anything I can do about it and unfortunately a lot of times it’s the rest of our training that leads us to the point where we are feeling the symptoms of the results of our bad training so so if we’re already in that situation though there’s got to be something we can try to do to get around that and hopefully even long term address that so maybe we can help to get rid of some of that Crunch and grinding that’s going on in the joint if we’re going to do that we can do some drills here that’ll actually help us to get through a single workout but if you do them long term a little bit more consistently get through a lot more than that actually start to help correct the problem and we could do that here by getting into position to do what we would call immobilization now you have to understand there’s a big difference between mobility and mobilization for me as a PT mobilization means actually trying to mobilize a joint to restore normal joint mechanics to whatever joint we’re talking about whereas Mobility can be a catchall phrase that includes things to stretch muscles and things to decrease pain and things to of course work on our joints as well but you can’t use the word mobilization for every single thing we do because it’s not really what we’re talking about improving Mobility by using mobilizations would mean that we’re going to attack the joints and that’s what we’re going to do here you get yourself in position as if you’re in a bench press you attach just a red band here to an anchor point this is one of our athl extreme bands now you put it above your bicep and what we’re trying to recreate here is the key point to this entire concept of mobilizations again somewhere where I think a lot of guys get off track when they’re talking about Mobility if you’re trying to mobilize a joint and restore the normal mechanics of that joint you want to try to do that out of what we call the open pack position of that particular joint and here we’re talking about the Glen humeral joint the ball and socket in our shoulder because that’s where we’re feeling the grinding if you’re going to do this the open pack position is one in which the arm is held about 60° away from the side of your body so if this is zero 60° away from the side of your body into abduction and then up about 30° off the ground okay so what this does is it’s critical is that it creates the position where the joint is it’s at its loosest at its most vulnerable to what we’re trying to do and that’s a good thing because if we’re protecting or guarding or holding too tight there’s no way we’re going to have an influence at all on this joint so in this position this open pack or loose pack position we have the least amount of ligament tension we have the least amount of capsular tension and we’re able to actually do something in this joint that might have a long-standing effect so that that resting position again you anchor above your bicep you get yourself again about 60° out 30° up and then from here I’m actually starting to now slide I might slide a little bit out of frame by slide my body against the tension of the band so now I’m getting this kind of pull in this direction okay out this way I’m getting a nice distraction of the Glen humeral joint so I actually feel like I’m getting a little bit of loosening in here it actually feels good without me even doing anything yet so now I got the tension now I just reach across again up over the bicep I reach across I grab just above the wrist nice and loose okay it doesn’t matter what I’m doing up here what matters is what’s going on here in my arm okay this is the the the humorous up here this is the part of the ball soet that we’re working on and I just pull a little bit here and I roll a little bit away so what I’m doing is both with my hand and with my body I’m creating a force in this direction and the band is pulling me back in that direction again I reestablish this resting position here again out to the side and off the ground in that right position and I just hold it here and I can kind of pull a little bit more and roll a little bit more in this direction and I get a really nice distraction going on in through my shoulder again feeling like I’m getting some good separation creating a little bit of space now after I’ve done that now I get back in the position I go grab my dumbbells or my barbell and I get in this position here and I press and I feel even from just not doing this side I feel a huge difference it feels nice and loose I’ve actually created a little bit more space in here and I feel like I can actually press without getting all that crunching in my shoulder here’s the issue if you want to make this a long-standing fix you better work on that three four times a week okay multiple times because doing it just now might get me through my workout but if you’re not going to start focusing on doing it multiple times you’re not really going to make any long-standing changes and especially if you’re not going to respect the resting positions of these joints whichever joint you’re working on you’re not going to be able to get the job done effectively of course avoiding some of those crappy exercises that maybe put you in this position in the first place is key as well guys if you want to start training like an athlete in getting around the exercises that maybe aren’t the best for your body but still optimizing your strength and your performance I invite you to head to aex. com and let me coach you through our athex training systems again as a physical therapist I think it’s one of the biggest advantages I bring to the programs that we create are the ability to bring the science back into what we do you can get those at aex. com in the meantime if you found this video helpful and you like the idea behind including some of these uh mobilization drills into what we do just let me know below and I’ll make sure I bring more to you all right guys be back here again soon