Shoulder Stretch to Fix Your Shoulders GET DEEP
What's up guysé Jeff Cavaliere, ATHLEANX.COM. If you get Shoulder pain or discomfort whenyou're lifting weights you might be dealing with a tight Posterior capsule. Today I'm going to show you, first of allwhat the Posterior Capsule is, secondly a way for you to test on your veryown self without needing anybody to determine whether or not yours is tight and thirdly if it is, I'm going to give you astretch that you can do to help fix that. Now as far as the Posterior Capsule, it isa capsule structure that will contribute and
tighten over time to lead to this forwardor rounded Shoulder posture. The way it does that is usually because ofwhat'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 ofyour upper arm here and they control it's movement. Now we know that, the rotation of it, we knowthat 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 ofchronic 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 thisposition and you go to start lifting weights up over head or even Bench Pressing,
you're causing a greater opportunity to startpinching some structures in here. Because you just don't have the room anymoreto lift your arm up. Again, I've asked you to do this a lot oftimes, try to roll your arm in and then lift your arm as high as you can. you'll actuallyget a block. So I want to show you now how to determinewhether or not your Posterior Capsule is even tight in the first place, which a lot of you will find that it is, andthen we can figure out a way to fix that. Ok, so to figure out whether your PosteriorCapsule is tight, you're going to want to
do this stretch. Get on the ground here and you want to InternallyRotate your arm as far as you can. Right, not just turn your wrist here or pronateyour forearm but literally Internally Rotate your arm as far as you can. Now put it up here at 90 degrees, take yourother hand and hold your Lat in place. In other words try to keep your Shoulder Bladeflat to the ground, ok, because you'll see why in one second. As I push down and I have my arm internallyrotated as far as I can, now I'm just going
to try to reach across my body as much asI can. And I'll see that, can I get this outsideportion 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, allthe way internally rotated and I'm trying to move across. Now for me, I can automatically feel a lotof tightness right through the back portion here of my shoulder, right here the back ofmy shoulder.
Heres what happens to your knuckles when you crack them
Recognize this soundé If you pop or crackyour joints, you probably do. What happens to our joints when we crack themé And is itbad for youé Synovial fluid is this lubricantlike substance that's found in between your joints.It kind of looks like an egg yolk. So when you stretch out your joint, you are releasinggas, and that gas forms a bubble and it collapses and pops. In order to crack the same knuckleagain, you have to wait about 20 minutes for the gas to return back to that fluid. So howis that different from a pop you hear when you stand up quicklyé The sound you're probablyhearing then is the snapping sound tendons make when slide between muscles or over bones.When a joint moves, the tendon snaps quickly
over and it makes a popping sound. So is theknuckle cracking habit safeé Probably. Donald Unger was sort of a selfdescribed researcherwho chose to pop the joints in one of his hands for 60 years, but not the other one.And he wanted to find out if popping your knuckles would actually give you arthritis.After 60 years of doing it, he found that he didn't have any more arthritis in one handthan in the other. But there's still a chance it's not good for you. One 1990 did find thatcracking your knuckles over a long period of time led to hand swelling and decreasedscrip strength, but there hasn't been any followup research on that. So while crackingyour knuckles might not be bad for you, there's
still no guarantee that your popping habitwon't annoy the people around you.