5 Great Moves For The Shoulders and back

 

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5 Great Moves For Your Back and Shoulders 1. Shoulder Taps. Shoulder taps are a little more intense than your traditional plank since you’re continually shifting 2. Single-Arm Kettlebell Press. Grab a kettlebell and start by holding it near your chest in the rack position.

This 3. Lat. 5 Great Moves For Your Back and Shoulders 1. Shoulder Taps. Shoulder taps are a little more intense than your traditional plank since you’re continually shifting 2. Single-Arm Kettlebell Press.

Grab a kettlebell and start by holding it near your chest in the rack position. This 3. Lat. 5 Great Moves For Your Back and Shoulders. Workouts.

2019-09-12 | By: Snap Fitness Build your back and improve your posture with these five moves. When it comes to working out, many gym-goers focus primarily on building and toning their arms and legs. And hey, there’s absolutely nothing wrong with having nice looking biceps and calves!A great exercise to kick off your back workout, the resistance band pull apart is simple but effective.

Choose a resistance band that allows you to complete 2 sets of 15 to 20 reps with good form. Brutal back and shoulders blitz workout 1 Front plate raise. Triset: Complete the three shoulder exercises back-to-back before resting and repeating the trio 2 Lateral raise. Pick a couple of dumbbells and stand with them by your sides, palms facing your. To help you achieve your back-building and posture goals, celebrity fitness trainer and “Revenge Body” star Lacey Stone has put together the best dumbbell back moves for you to try.

Time: 15 minutes. In your workout: Because the pull-up range of motion is so long, several light reps make great warm-up moves for the shoulder joints. Since form is so important with these, it may be best to push pull-ups toward the front of your workout to ensure proper shoulder-joint positioning. 4. Standing T-Bar Row. 10 Best Muscle-Building Shoulder Exercises!

1. Barbell Push Press. Why it made the list: This press allows you to load up the most weight (or do more reps) above 2. Standing Military Press (Barbell Or Dumbbell). Why it made the list: This is essentially a push press without the 3. Dumbbell. The cat-cow stretch is a great way to wake up your spine while also stretching your shoulders, neck, and chest. To do the cat-cow stretch, follow these steps: Come onto all fours in a tabletop.

It is also a great choice as a “burner” at the end of an upper-body, shoulder or back training session. If used as a warm-up, 1-2 sets of 10-15 repetitions will suffice.

List of related literature:

One of my favorite moves is to hold my arms straight out at shoulder level and lift them straight up over my head and down to my sides to work my entire upper body.

“Rinnavation: Getting Your Best Life Ever” by Lisa Rinna, Maureen O'Neal
from Rinnavation: Getting Your Best Life Ever
by Lisa Rinna, Maureen O’Neal
Pocket Books, 2009

4) Pivot shift 45 into fencer stance maintaining hip flexion (thigh sandwich), upper torso and hand contact control.

“Technique Skills in Chiropractic E-book” by David Byfield
from Technique Skills in Chiropractic E-book
by David Byfield
Elsevier Health Sciences UK, 2011

neck, and spine all move together without any twisting 3.

“Emergency Care and Transportation of the Sick and Injured” by Andrew N. Pollak, Bruce D. Browner, Carol L. Gupton, American Academy of Orthopaedic Surgeons
from Emergency Care and Transportation of the Sick and Injured
by Andrew N. Pollak, Bruce D. Browner, et. al.
Jones and Bartlett, 2002

Fundamental moves include bringing the knees to the elbows while leaving the arms straight.

“Coaching Youth Track and Field” by American Sport Education Program, USA Track & Field, Hershey Company
from Coaching Youth Track and Field
by American Sport Education Program, USA Track & Field, Hershey Company
Human Kinetics, 2008

Assisted hip flexion (heel drag) and hip abduction 3.

“Essentials of Orthopaedics & Applied Physiotherapy E-Book” by Jayant Joshi, Prakash P Kotwal
from Essentials of Orthopaedics & Applied Physiotherapy E-Book
by Jayant Joshi, Prakash P Kotwal
Elsevier Health Sciences, 2016

(2) Keeping your legs locked and your back straight, bend forward from the waist, head up, until your torso is about parallel to the

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

(2) Flex knees and face body in the direction of the move.

“Foundations and Adult Health Nursing E-Book” by Kim Cooper, Kelly Gosnell
from Foundations and Adult Health Nursing E-Book
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To help protect your back, follow these precautions Figure 2-5: ●● Always keep your back in a straight, upright position and lift without twisting.

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from Nancy Caroline’s Emergency Care in the Streets
by American Academy of Orthopaedic Surgeons (AAOS), Nancy L. Caroline
Jones & Bartlett Learning, 2017

These moves really loosen up the neck, shoulders, and upper back.

“Doctor Yourself: Natural Healing That Works” by Andrew W. Saul
from Doctor Yourself: Natural Healing That Works
by Andrew W. Saul
Basic Health Publications, 2003

5 Keeping your hands in contact with the floor, bend your left knee and sit down on your left heel.

“Hatha Yoga Illustrated” by Martin Kirk, Brooke Boon, Daniel DiTuro
from Hatha Yoga Illustrated
by Martin Kirk, Brooke Boon, Daniel DiTuro
Human Kinetics, Incorporated, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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156 comments

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  • Hello Doc,
    I have the exact same problem you’ve shown in this video. But I feel breathing restrictions as well. And no matter how much I massage the spot, The pain keeps coming back. And breathing restrictions never leave. any suggestions?

  • Randomly I looked at the butt wink video and found out that’s probably my problem in squats. He’s so informative and explains things thoroughly. This is the 1st YouTube channel I’ve ever subscribed to!

  • Wow I just did step 2 while watching at my counter and 3 vertebra popped. I have all these problems. Great video. I’ll be sure to do all of these

  • In the pelvic tilt video he says not to stretch hamstrings and here for the exact same problem he says to stretch them. Fucking confusing, the latest drama around him doesn’t help him either

  • I love your workouts! You are such an inspiration and help me so much with my Pilates practice. I often steal your ideas for my own clients. Thank you so much for sharing and keep safe! xo

  • Great exercises and explanation for why they are important. One question tho, maybe it’s already answered in the 8k comments but in forward head posture aren’t all the neck flexors (primarily scm and ant. scalene) shortened and in a constant state of tension? So I’m not sure how making them stronger helps correct that? Maybe I’m missing something, but why wouldn’t strengthening the neck EXTENSORS (splenius muscles and post scalene) be more effective?

  • For several years I have this sleeping disorders already where I wake up 4 AM in the early morning most often. A couple of months ago, I began to obtain just 2 to 4 hrs sleep every night, making me in a worse condition of insomnia. Simply by testing this treatment solution, I was able to know more about sleep and even find the alternatives to get a great sleep at night.. Good luck, you will get the results, research it on Google. The name is Zoey Sυnodoz
    take care

  • you ARE saying “Infras bananas”…
    just messing with you, Doc.. i just found your vids.. and they are fantastic… even if a little bananas.. your exercises and ability to teach it are exceptional..
    learning a lot!

  • My auntie commonly wake up every morning with a back pain. I advised her to adhere to this particular low back pain guidebook and in the next day, she has noticed good advancements. The guideline has really amazed her. Research this tip on Google, the tip name is Mason Κonozback
    good luck

  • Pretty sure this vid just saved me a trip to the chiro. I could NOT figure out why my back was so messed up and I’m pretty sure my rhomboid was completely locked up. Thanks so much brother

  • I have a question: If the Kyphosis one person has, comes from a Scoliosis, and has several rotations (as most scoliosis do) how can we do the first exercise? How do we fix the rotation and counter-rotation along the several spine curves?

  • Athlean: Do you think that ill-fitting shoes (a consequence of mass-produced shoes for ‘average’ sizes) can cause joint, lumbar and neck issues as we grow older?

  • Which of your training programs do you recommend for someone who has the same problems as Jessie when he first started training with you? Do you have a plan specifically for fixing posture and then building muscle?
    I am in front of the computer all day and developed rounded shoulders, forward neck, posterior pelvic tilt,

  • before i type english is not my first language so sorry for all the typing mistakes
    So i don’t workout like never the only workout i do is getting groceries or just walking to work. But since this corona thing i lost my job on the airport i have been like 3 months at home now behind my computer or playing games, or watching movies statying up late and sleeping out till 3 o clock in the afternoon. so last week tuesday i was in my bed watching a movie then i suddenly felt a tingling sensation just above my left collarbone it thought it was nothing serious next morning on mirror i freaked out the skin was just very hard like rock solid all the way behind my neck, i went to doctor who got me ultrasound testresults became negative they said there is nothing wrong with me, the doctor said it’s either a neck spasm or muscle knot or something with my nerves pushing the muscle towards my skin creating a lump hard area, i went on google wich was a very stupid decision so i went on youtube they said you should massage it everyday with a ball i have been doing it for 3 days no change and when i overdo the massage thing the skin will give me burning sensation so i have to stop touching and drink some ibuprofen i have it almost for 2 weeks now and it is now creating tension behind my neck and tension headache like something is wrapped around my head, just one more thing when i go to sleep ease my shoulders down the muscle becomes very soft like it’s going but as soon as i put my arms in the air the muscle or whatever it becomes rock solid again, i need this to go away i am thinking about taking anti depression meds like lorazepam,

  • As specialist, I believe Penlargerem System can be great way to get permanent enlargement with healthy ways. Why don’t you give it a chance? perhaps it can work for you too.

  • I like to flat on my back completely flat, arms by my side
    Lift one leg up so your calf is parallel to the floor
    If it’s your left leg, you take your right hand and hold your knee
    Now while keeping your shoulders flat on the floor, pull your knee down to your right (opposite side of whatever leg it is) and twist your hips in the same direction… go all the way down and you should get a really good crack all the way up your spine
    Don’t forget to exhale before you do it also… decompressed lungs will allow more room for your spine to move
    When done correctly it’s the most satisfying crack you can do
    It’s how I wake up every morning before getting out of bed
    You can also do it laying on your bed

  • This doctor is extremely advanced. Thanks for giving me a pain relief, i have subscribed and liked your videos.
    However may i ask is feeling cracking sounds during the downward and upload rotation of the arms with the ball against the wall normal? Thank you!

  • How do people develop bad standing posture? I understand slouching when you sit because it’s comfy but for me trying to slouch is literally so uncomfortable lol. Not being a dick, just curious that’s all.

  • This back pain guide has healed by back problems. That`s good to me because I have worked with many, several guidelines as well as my back still painful right after each a different one. I had been amazed my back was better. This may be only the ultimate solution to my problem! Research this guide on Google, the guide name is Mason Κonozback
    good luck

  • I haven’t tried the chair but I figured out the other stuff on my own and it doesn’t work but it does give a nice good stretch. I’ll try the chair. Thank you.

  • OMG! I had to say i did this massage and wow… I really need to see someone. I think i have shoulder tendinitis and possibly rotary cuff injury. But recently its moved to my back. And wow one side it feels oke but the left side where i need it really need it

    Thanks for this! Im gonna keep doing this

  • Hopefully one day the Finnish physiotherapists watch this video… �� I’ve got ONE good tip for stretching what works… I have ankylosing spondylitis and tense all the time, so the upper back is pretty stuck…

  • On the first one, I like to use my hands while leaning back on the chair, and keep my neck relax and I pull slowly forward, get a good deep crack and really stretches it out

  • Ik this video is old and the comment section is probably drier than the Sahara desert but what should I do instead of face pulls as i cant do them as my gym is closed

    Response would mean a lot

  • Um…Yeah…maybe that eagle stretch works for a guy with arms the size of his…I’m a retired professional Motocross/Supercross racer… my forearms are over two feet in diameter…twisting my arms like that isn’t so practical

  • THANK YOU. This works. I hurt my left shoulder doing hard push-ups. After a month the pain didn’t go away. Once I started using the roller on my back while laying down the pain started going away each day. So glad I came across your video

  • This pandemic has created both physical and mental pain among the people. So, we should be very careful regarding our both physical and mental health. Start your day with https://youtu.be/0mkWNuB1bZ0 listening to this inner peace music and meditation for positive energy. Listen to this music every morning and live a healthy and happy life.

  • I wish I had a place to go these stretched but I dont have floor or wall space. I basically have lived in a closet for the last 20 years and its hurting my body so bad being bent and curled in a ball all the time.

    Because of my arthritis it hurts really bad to exercise and malnutrition makes me weak.

    I’ve been struggling to get treatment because they just tell my it’s my mental illness and send me home.

  • Am suffering from back pain near upper back just below the right shoulder. will these exercises help in that pain relief?? due to Work home and bad sitting postures have developed pain recently and now paining alot.

  • This massage has really helped! After doing this i feel relax and comfortable. Thank you so much for creating these useful massage videos. After 3-4 hours of massage i feel same pane in neck and traps! Mostly i spend 6-8 hours on a computer desk so i think this is cause i am getting this worst pain. Here in Pakistan i couldn`t able to find a ciropractor so should i go to a physiotherapist for the treatment? #ActivChiropractic

  • I had a crazy slouch in my upper back by my neck and I did the door frame and it felt like something moved down kinda in my lower neck but it feels like my upper back isn’t as slouched as before but it’s kinda sore. and my middle spine is in a lot of pain to when I turn side to side it feels like maybe it’s a muscle that’s close to the middle of my spine and it’s really painful

  • Been havin Upper backpain for 3 days..my family couldnt do anythin bout it.. No meds works but The last exercise works instantly.. Implying Pull ups behind neck will be really helpful.. ThankYou

  • It would be a waste for you not to get rid of body fat when other normal people are capable to shed pounds quickly with Custokebon Secrets (look on google search engine).

  • So I found it easier to pop my back if I turn my upper body left and right 90° (like the bending exercise in school)
    Dunno how or why but it feels much better and easier

  • Thank you so much for this video. I use trigger point ball brand. I’m just wondering how long it takes this adhesion to vanish? When I have back pain I roll my back it cracks and release pain. I combine GUA SHA technique also. Thank you a lot. You’re most beautiful and smart active chiropractor 😉

  • I’ve been facing back pain problem and after doing this exercise for 5 minutes, I’m already feeling better. These exercise stretch are very simple and effective. Thankyou

  • Got into a snowboarding accident a decade ago and had shoulder pain every single day since. My dr told me to do some stretches but this helped sooo much more. Thank you, thank you, thank you.

  • Thank you so much for this, I’ve been dealing with tight upper back pain for 4 months and doing each of these stretches made a HUGE improvement. God bless you! ����

  • You can’t correct this problem without first addressing the underlying issue in the vestibular system. The vestibular system is directly connected to the postural musculature and will just send you back to poor posture if it isn’t fixed.

  • this is a very good exercise, thank you! The first time I saw the difference was when I woke up the very next morning. my shoulders were already straight. great work.

  • Dumbbell external rotation done standing = gravity is downwards and not against the direction of movement. Hence often seen to be done lying down, rotating forearm from parallel to the ground, to vertical. Or use bands/cables. Please correct me if I’m wrong?! Same goes for the chest press standing up. Gravitational pull is downwards. Hence chest press usually done lying down?

  • Great, thanks for the video. Do you think these will be good exercises for tennis elbow, I’m getting stronger in my shoulders but need to make them strong to elevate my tennis elbow which is recovering slowly (2 years now). I do a bit of swimming as well (not recently obviously) 2km every other day (35mins). Cheers from NZ.

  • I just celebrated my 33rd birthday this week, and I thought I was getting old because my back muscles were agonizingly tight. The first two stretches released the knots and strained muscles in my back within less than 2 minutes. I’ve been suffering for days, and now the pain is almost completely gone! Thank you so much! I also love your humor!

  • I think it’ s very generous to post this on youtube! Thank you from the nerherlands! Hospitals are ‘closed’ now and only open for serious conditions (like corona). I understand that. But I have a lot of pain and have to wait months for another prednison injection in Th7 spine. These video’ s help a lot.

  • Wow! The best workout videos! I’m gonna charge my cell phone so I can watch all your videos because I saw there is lot of exercises we might doing wrong and damaging our body instead of improving it. I’m 60, so I’m interested in ‘lifting’ some areas ( specially breast), cardio for body and brain, and returning to my 42 k something ( I’m 155 cm) weight I feel light like a feather. Thank you!! Feel like I’m in professional hands with you.

  • I used these moves as worm up. It never occurred to me to use these as a full workout. But since shoulder mobility is an issue for me I will give these a try. As always thank you for making these videos. Just a question: Isn´t the angled (from top-down) fly more of a “back” exercise? Just out of instinct I would have anchored the band somewhere low.

  • some of your stretches are not too bad but for a really sore back, neck, arms they are way too difficult for me. Maybe you could do some easier ones, Thanks, Randell

  • Thank you so much, this was very helpful as figuring out which exercises to do is cumbersome. I will be use these exercises for upper body as I usually alternate up and lower body workouts. I appreciate the info. ❤️��

  • Tried it yesterday, today I cant move my shoulder without moaning in pain.. I feel m’y shoulder Squeeze something near my rib cage (in my back)

  • Fantastic exercises I do a lot of cycling and work at an easel tutoring art and have suffered chronic neck pain. This is helping massively. Thank you!

  • I love learning from your variations, but that you explain so well which muscles are activated and the modifications. I use your exercises in my classes and members love it..

  • This is so informative. I’m so glad I found your channel. I’m 57 and am just making fitness a part of my life. Do you have a video for beginners or what you have on your channel is good for all? I struggle to put daily workouts together. Can I use all of these moves in one workout routine? Where can I get the bands from? Oh and I just love your dog!

  • Thank you so much. I’m inside now so when social distancing is over, I will have nice shoulders. I’m going to resist that butter pecan icecream in the freezer. Stay safe and inside everyone.

  • Pro tip: Put the lacrosse ball in a sock or stocking of some sort it will allow you to place it where it needs to be a little easier

  • If you love these 5 shoulder moves, you’ll want to check out my Arm Burner Cards (yup shameless plug for these fun workouts!) https://bit.ly/3485NKr

  • Gracias por tus conocimientos,�� yo no logro adelgazar mis brazos, y tengo alas de murciélago �� soy delgada pero mis brazos parecieran que son peso pesado,mido 1:57, y peso 60kg

  • Hi Cori! Is your background Sports Science, Sports Medicine or Physical Rehab and Therapy? Your videos are brimming with science and logic! Love it!�������� Keep them coming! Glad I stumbled onto your videos!

  • I love your channel…except that your videos point out to me quite clearly how ill-informed I am. LOL So; do you have any stance on Cuban Presses?

  • I think I injured some muscle while learning tennis & it hurts just lateral to the spine at scapula level. It hurts when I pull/row. What muscle it could be?

  • Can anyone help? The position at 7:12, wouldn’t that make APT worse??? When Jesse help the posterior tilt position, wouldn’t of keeping that position whilst stretching the arms forward been best….

  • was suffering upper back pain past few days and then i came across this video.. and tried it for the first time today.. it helps a lot!! THANKS!!

  • My shoulders have become extremely rounded and I can no longer keep bra straps on my shoulders and now I only purchase strapless bras, is there an exercise to help my rounded shoulders?

  • So glad I came across this video. It seems like nothing I do will bulk up my shoulders. Suggestion on number of reps and number of sets to try?

  • I am an aging, endurance mountain biker constantly fighting shoulder pain at any ride over four-hours. This routine will be a must for me from now on — it feels sooo good. Thank you so much.

  • i have something that is blocking blood flow in my right arm and that exercise with elbows against the wall really helped i can feel some blood in my arm rushing towards my hand

  • I just stumbled upon your channel. I had my right shoulder rotator cuff repair done in september and am starting to do overhead strength training. Thank you for all the great info!

  • Some say Halos are not good as they dont do anything for your shoulders or arms. Its hard to know what to do when lots of instructors say different things.

  • The last exercise was difficult for me once I tried to keep my lower back in contact with the ground. Very interesting. I will come back after I do this for a few weeks

  • Awesome video. I’m gonna show this to my partner as our chiro said his got a minor slouch.

    Ps how cool is that peanut device.!!!

  • Hello, I am a gymnast and I have this problem. Do I need to do this as a daily routine? Before bed? Post workout?
    Or only on rest days?

  • This video helped so much. I sit down a lot to play. And I noticed my back started hurting. I tried these exercises and I feel so much better!

  • Girl you are a GENUIS and a fountain of knowledge when it comes to developing rounded healthy shoulders, thanks so much for the video your content is phenomenal!

  • I love your videos but as a Personal Trainer and CES there is so much conflicting information on the internet about whether or not the shoulders are actually being worked when there are no gravitational forces. The dumbbell seated chest press in the first exercise and the dumbbell external rotation are specific examples. I will put them into client programs then doubt myself and take them out.

  • After using this plan, my sciatica pain has been healed. Utilizing this, one could rest in several postures. I now feel safe with my hip pain already eliminated. Research this tip on Google, the guide name is Mason Κonozback
    good luck

  • I really love this! this morning I woke up like a disaster..I have been having chronic upper back pain for six months, and every morning I would wake up feeling the pain.. this easy workout really helped me to start my day right. thank you ����

  • Thanks for this! I’ve had partially torn rotator cuffs and bursitis in my shoulders for years. I still do my PT exercises, and they help me stay active horses, ice/ rock climbing. I’ll add these too to help keep me healthy and ‘uninjured’.

  • No sciatica pain since I have beginning making use of truly takes pressure off the back. Learn more about this particular back discomfort guidebook. Making use of this, you can rest in numerous postures. I now feel safe with my hip pain already removed. Look for this guide on Google, the guidebook name below.
    Name is Jοse Maynano Jade
    Best

  • Didn’t work for me☹️ tried all 3 but it still feel like it needs to pop/crack. My pain is just on my left side and it’s right between my shoulder blade and my spine. I just can’t seem to find a stretch that reaches it.

  • 🙂 Thank you this exercises with bowl against the wall is brilliant idea and so helpful when you need fast relief when the therapist is not available at the time

  • I’ve been going to PT off and on for years for a L shoulder injury and have never heard of or done any of these. I started doing them and 1st time noticed relief! Wow! Thank you

  • I really benefitted from this video. Had a shooting pain at the left back beneath shoulder blade and the door frame crack method saved me ♥️��

  • A minute in and I’m already out xD i don’t own any chairs, i moved during quarantine and now i only have a stool for all purposes: Sitting, needing a ladder, needing a table…

  • I really like when people tell when to breathe in and when to breathe out it always looks like people are holding their breath. perhaps it is elementary, ( I assume one breathes out on the exertion), but I still like knowing.

  • I was expecting the front, angled and lateral raises that are usually youtubeers go to shoulder exercises. What isolated exercises should we start with to feel the different heads work? I am one who does not have the muscle-mind connection with arms.

  • I just push my back up Against this one square chair I have in my kitchen and it cracks all the places in my back, or atleast it feels like it

  • You are fantastic. Great content with thorough explanations and easy to follow demonstrations. Thank you for sharing your expertise.

  • Hey I hope you doing good….. I had injury 2 years ago and nobody did proper treatment for my injury…… can anyone help me for that…… I have questions like will it be work for old injury? Or any other suggestions please…….

  • How can I self-crack my upper Thoracic where it meets the Cervical Vertebrae? Great vids Dr Michael Rowe, I’ve shared your vids with all my family and friends:))

  • I was going to sleep and youtube want me to crack my back and watch more video…
    YouTube now a days have became more greedy..
    FU YouTube…
    Its a sleep time…

  • Do you have any advice on how firm a back roller should be? I assume it needs to be fairly hard otherwise you would just squish it with your body weight? But is a harder roller better?

  • When you’re a 16 year old and stress a lot and even have alopecia and also has shoulder pain and it’s almost 1 am and you can’t sleep because of how much it hurts, so u watch a ton of videos but none seem to help:’)

  • I didn’t feel anything from either of the two “table” stretches or your arm in the air thing at the end. LOL these are not stretches made for strong AND flexible people obviously.

  • Hi! To the presented exercise external rotations while standing with the dumbbell: The weight in the hand acts vertically from top to bottom. Doesn’t this exercise in standing position therefore mainly strain the arm and neck muscles instead of the posterior shoulder and the rotator muscles?

    Wouldn’t it be better for the posterior shoulder and the rotators to perform the exercise in a bent position? Or on a cable pull?

  • Great work out, wish there was options since we don’t have all the equipment for doing the angled band fly. Also, you have amazing arms, I know at my age following your workouts will give me the best arms possible.

  • Holy shit, ive been working out without stretching for a while now and just now started to feel immense pain when I put pressure on my back, and after doing this ONCE it helped with almost all the pain, big thanks!

  • I crack that part of the spine laying on the bed, hands above my head grabbing the headboard and then I contract the shoulders as you say.
    I don’t know if it’s correct to do that move but it feels awesome as it’s kinda difficult to release that part of the spine

  • Wow!!!!! Dealing with a migraine today, searching for ways to also deal with my wrist pain and came across you guys…wrist in too much pain to do any of those, but…watching and doing these first 4 exercises and boom �� my migraine pain has decreased by half!!!
    Thank you!!

  • I watched this video a couple of years ago and the shrug & shoulder squeeze helped me SO much, even told my Mum about it and she was amazed. Spent the last half an hour searching for it again since I couldn’t remember exactly how to do it and I finally found it! Goodbye neck pain!:D

  • Oh my word the up,back, head back, ear to shoulder is the best. I’ve had knots on my neck for a while and I get migraines today is the 1st time I got any type of relief. Thank you so much!

  • Physiotherapist wearing ties and belts look like going to office. Doing all those neck movements wearing ties make so uncomfortable. It doesn’t look right. Loose those tight ties and belts please.

  • Great exercises, feel better after 1st try, even after just using the tennis ball!! But I have always had rounded shoulders and when I try to do the snow angel my forearms aren’t anywhere near flat to the floor when in the “W” shape. Also I don’t have a bench, would the bench one work standing up? Thank you so much for sharing this video.

  • I’m so glad you’re making new videos! I needed this one because I’m always hurting my shoulders. The 3 muscles you mentioned aren’t balanced at all ��

  • I have always loved working my shoulders, but in 2009 I had my right shoulder replaced (I am a lefty) and in 2011 I had my left shoulder replaced. Of course this was a few years after having arthroscopic surgery on each and before that cortisone injections that bought me some time. I still work my shoulders but with very light weights. And I suppose it doesn’t help that I am an avid tennis player a few months per year. (I live in northern VT!)

  • I had a terrible and painful upper back sprain this morning from reaching over in bed to my side table. I immediately search YouTube for any sort of advice on what to do for upper back sprain and came across you guys. I did every stretch, excluding the last one. I do not have the s shaped equipment. I felt a lot better afterwards. Thank you guys. I like your demonstration style and good fun too.��

  • Thanks for these exercises Cori. I’ve had a wrongly diagnosed winged scapula for over 21 years (no internet then). I thought I had got over it until I started doing Dumbbell Arnold presses last year and realised that I still had a weakness there because the other muscles had taken over. I added the snow angel as a warm up recently and done it with weights today and found it the best exercise so far. Really helped a lot and wish I’d done it years ago.

  • I have been facing continuous formation of knots since last 3 years. Have tried therapies too but nothing works. Can i try this thing. I have still severe pain and want your help. Please guide.

  • Holy fuck man. THANK YOU.

    I’ve suffered with really bad rounded shoulders for a few years causing embarrassment and shame/anxiety.

    I did this TWICE AND NOTICED MY SHOULDERS LITERALLY STAY UP MUCH MORE ON THEIR OWN…..

    So imagine a month of doing this??

    I can’t believe this.

    Spent hundreds of £ on chiropractic care and physiotherapist that did absolutely nothing.

    LOVE YOU!!!!! NO HOMO

  • 🙂 Thank you this exercises with bowl against the wall is brilliant idea and so helpful when you need fast relief when the therapist is not available at the time

  • OMFG thank you for this! Ugh I would’ve never thought to use a tennis ball on knots or pains on my back. Ugh ILYSM THANK YOU FOR THIS & KEEP POSTING

  • awesome video! I have major problems with upper body tightness…..felt a huge stretch immediately!!! will keep doing these! ty for the video

  • HELP ME PLEASE!
    My shoulder blade badly hurts after doing planks. I’m just going to give you some background, I am a 28 y/o mother of 2, who is no longer preforming as athletically as I was in HS I played lacrosse, ran cross country and indoor 55m + 200m mostly, step team, and soccer. Presently, during covid [i’m gaining weight and attempting to do at home exercises] I began only doing planks [on Wednesday], and continued to only do planks whenever I thought to do one, which was up to twice a day each day until friday for about a minute each time. Yesterday morning [Saturday] I tried to get out of bed the way I normally get out of bed, by lifting myself up from lying on my back and I couldn’t:-( instead I rolled onto my side and scooted out of bed. It felt and still feels like a heart attack. While taking deep breaths I feel pain. Before going to sleep last night I had some camphor gently rubbed on left shoulder blade. My shoulder blade badly hurts! This Sunday morning, this pain has not subsided. Will these techniques you’re suggesting heal me?

  • Me cracking my back against the headboard of my bed at 2 am knowing I got a math class in 8 hours and I haven’t slept yet: hehe spine go brrrr

  • Love this video, would you have anything for pain from sitting. I have disc bulge in lower back that hasn’t healed yet. Thank you!

  • I have been suffering with pain in my shoulder joint for a while (I’ve not been able to see my gp bcos of covid-19) but the pain has since moved down to my shoulder blade. I have been using a hand strengthener ball along the wall (because that’s all I have) to release the pain in my shoulder blade and it really works. Thank you, I’ve now ordered the proper massage balls & peanut ball. Thank you for uploading this video, please don’t delete it ����
    Do you have any massage tips for the shoulder joint and humerus bicep area?

  • Your videos are SO EDUCATIONAL! As a trainer, I really appreciate the kinesiology utilized in every video. Thanks for breaking it down and keeping it real.

  • I’ve just found this post + after 1 session of doing these exercises I already feel release. I have been in pain for 2 years 4 month in the neck, shoulders, full arm so I’m praying these work after exhausting other therapies ��

  • On the external rotation exercise wouldn’t it be better to use a prone position when using dumbbells? That way gravity is targeting the rear musculature more directly. I can see using bands standing/sitting…

  • Hey everyone! I have a question. Which massage ball is safer and more affective, the regular massage ball, or the ones that also vibrate. Thanks and have a safe and blessed day/night.

  • Hi there, thanks so much for these exercises, I have used many of the hip stretches. Very thankful for the benefit of Gonstead Chiropractic adjustments.
    Is there anything that would help ‘Scapula snapping’ I think it’s called?

  • Dude i totally stumbled across this video at work and AMAZING thanks man this really heplped my trigger point in my trap. I was already contemplating life and giving up weight lifting. Thank you bro!

  • My posture check list.
    Day:1 ☑️ Done
    Day:2 ☑️ Done
    Day:3 ✔️ Weekend Break
    Day:4 ✔️ Weekend Break
    Day:5 ☑️ Done
    Day:6 ☑️ Done
    Day:7 ☑️ Done
    I will update this everyday, if I forget then please swear at me:) thanks.

  • If you want great posture and fast results with a method guaranteed to work check out https://www.indiegogo.com/projects/ergo-posture-transformer-perfect-posture-instantly

  • your 2 dbell external rotation is wrong it does not do anything think of direction of resistance its a iso bicep thats it stop doing it only with a band are cable

  • hey,i tried using a ball for my back but i don’t have the motion
    to move around like u did on the walls?
    i tried form rolling i can’t move up or down?
    i have a belly?
    i use those gun message only..
    some time i squeeze the part where it hurts
    with my hands?
    how do u get muscle lose weight?
    i tried working out
    doesn’t seem to work.

  • This is incredible. THANK YOU so much!! I d pulled my rhomboid at Pilates just before -boom I do some of yr exercises and the trigger pain was elevated ten fold. Yr brilliant mister! Can’t thank you enough.

  • 1: Hunch over on purpose before, stand like a normal person after
    2: Turn light off for before photo, light it up really good for after photo
    3: Relax muscle before, tense them after
    4: Look unhappy before, look happy after

    (all based on the click bait thumbnail without any video context)

  • To anyone having issues with the floor angels: if your hands do not reach the floor, straighten your arms first, then slowly increase the range of motion and aim for a narrower arm position gradually.

  • These are definitely helpful. I have long suffered tight upper back muscles and the concomitant pain. My back feels better already and I appreciate your careful explanations and demonstrations.

  • What moves can we do if we don’t have a weight machine or whoever they’re called. All I have at home are dumbbells and kettlebells?

  • Hey, great video. I’ve worked in an office job my whole life. After a life of playing AFL, I have a few minor quirks and and I have a quick question about one of them. My shoulder clicks a little when I do the W to Y on the laying snow angel. Do you have any idea what this could be?

  • Well, tried them all in the order of the video and absolute ��! I really like how you ended with the halo to open the shoulders up after all that time under tension. Awesome stuff!

  • I would emphasize “almost” feels like the shoulder blades are pinching each other. I am not a doctor, just a long time self popper. I just don’t want people to think it’s supposed to hurt, and “pinch” could imply some sort of discomfort in my mind. Just my two cents. Hope it helps:) ��������������

  • great exercices! i feel my muscles way more relaxed and i’m also in a better mood without all that pain. can’t wait for your next videos! ��

  • How to correct your posture:

    1: Hunch forward like Gollum in the before picture
    2: Stand like you have a sign post up your ass in the after picture
    3: No that’s it

  • 6:00 ive been doing an improvised version of this with various means for atlease 25 years… its great for when you dont have access to a chiro,.. i actually get most of my audibles doing this.. especially if you have your kids standing on your chest (not recommended for beginners!)..

    yes, it kind of makes you sore for a few days..at a time… but only for the first six months.. after that.. you can have a grown person stand on you, and you will hardly feel it.. so enjoy the pain while it lasts..

  • Hi thanks for exercises. The backs of my hands don’t reach the floor when I try to do the floor angels. Do I just do the exercise with them raised?

  • Thanks for the Video! Apologies for butting in, I would appreciate your initial thoughts. Have you ever tried Proutklarton Enjoy Playing Plan (probably on Google)? It is an awesome one of a kind product for relieving back pain in just 16 minutes without the hard work. Ive heard some extraordinary things about it and my cooworker at last got cool success with it.

  • Hi. I am having hypothyroidism. I suffer from back pain. Almost entire back.. Sometimes pricking.. Sometime gross pain. It intensifies after household activities. I consulted a orthopedic. He said I am having weak back muscles, due to which knots have developed and these spasm due to activity. He gave a few stretches like… Rasing knee towards chest, lying down on face and looking upwards bringing the elbow up…. It helps me temporarily.. Bug the muscles, there is no improvement as such. What would you suggest?

  • in another of your videos, you say to keep the hips raised parallel with the upper body while using a foam roller on the mid and upper back. so why do you omit this step in this video?

  • I’ve checked out a number of videos for back muscle streches but, none of them are as useful as this one. Thanks for this excellent video

  • Hi Bob and Brad….you guys make good exercises easy and simple.
    Thanks to share your expertise with us. Great service to our aching, painful parts…

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  • It really worked for my upper back so I’m happy about that since I was sleeping badly. Therefore the only problem I have is that my neck is still kind of bugging me,but overall thank you��

  • Wow, that felt so good, and I think it actually help. I have been having these problems for months now. Thanks for the information.

  • At 6:50 with the wall angels I have a shoulder impingement and that is excruciating… should I skip it? I have a vicious backache, full of knots.

  • I’ve been doing these exercises for 2 months and haven’t seen any change! I know by reading the comments that it has worked for everyone else, but I’m really getting demotivated. I haven’t seen anything and my head is so far infront of my body

  • I am an old dude and I needed some smart old dude stuff for my neck pain. This is my 2nd video and day 1 is looking much better than yesterday! Thanks Bob & Brad.

  • Thought this was back pain. I’m sure u have one but u have MANY videos to look through. Wish YouTube allowed us to search on others page.

  • Thank you, these are quite helpful. I would add, don’t hold your breathe, remember to exhale while doing these. Thanks so much again!

  • I always follow your videos, they are great but for exercises where u are keeping dumbbells parallel to ground, tension will be downwards as gravity is acting downwards so u should use bands there instead of dumbbells.

  • My pysio advise me that by doing with the ball there are chances we might increase trigger point….Is this true? He told me to go for a Dry nedling….

  • So does back stretched only relief pain or do they also help build back muscle?! I have weak back muscles do stretched increase muscle mass?

  • I don’t know what to do����I’m only 14 and I’m having this constant pain in my back/ shoulder. My family has a history of having rounded shoulders and sometimes even scoliosis. My sister has it but grew out of it a few years ago after working on her posture through swimming. I know that my posture is not the best and quite unhealthy. Now I’m scared that I may have really messed up and may even end up needing a back brace. I’m desperate if anyone has advice.������

  • Super good and these guys are fun! and I get it like you allthe tightening of the muscles keeps me in control; rather than just stretching them.

  • Hi docs, did the second one and it immediately gave me relief. Thank you so much! I’m 25 with pinched nerve and knots in my shoulder and neck:( your videoes help alot!

  • I’ve had so much relief of muscle knots all over my back. Thanks to you two and the suggestion of the ball in the sock on the wall. I felt like I had a professional massage. But for as long as I wanted and paid no money. It was heavenly. THANK YOU GUYS!!!!!