The Overhead Shoulder Pain Solution (GONE IN 4 STEPS!!)

  • Published: 21 January 2018
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    If you get pain with overhead shoulder presses or any exercises where you have to lift your arms up over your head, then this video is for you. I’m going to show you 4 simple steps to fixing the pain you get in your shoulders during lifting once and for all. It doesn’t matter if you feel a pinch, a grinding, or even a cracking when you lift your arms up, this four step approach is going to help you get the job done.

    The key to the success of this progression is that it follows a very specific sequence and it addresses the 4 key areas that often contribute most to the problem. These are the rounding of your shoulders and the postural causes of that, the activity or lack of in the rotator cuff muscles, the flexibilty of the lats as well as the mobility of the thoracic spine into extension. All of these must be in place in order to free up the shoudler during overhead movements and help to get rid of the pain that you are feeling in one or both when doing so.

    First you must start with the postural issues contributing to your problem. We want to get rid of those rounded shoulders. It is not as simple as simply “standing up straight” since you likely would be able to do that more readily if you weren’t being pulled down into that position from your existing muscle tightnesses. I put together a video specifically addressing this that I want you to watch along with this one to make sure you get this first step right. You can find the link to that right here…

    How to Fix Rounded Shoulders:

    Next you have to ensure that you have not only adequate strength of the rotator cuff muscles that pull your shoulder into external rotation but also that you have the mobility of the shoulder to get into external rotation in the first place. Many will do their rotator cuff exercises without really having the mobility into ER that is needed to get your arm there. That said, with the one drill I show you here, you can easily work on increasing the external shoulder rotation mobility that you are going to need to start moving in the direction of pain free shoulder movement.

    From here, you want to make sure you attack the lat. The lats are often thought of as a “back” muscle but they are almost more importantly a shoulder muscle. This is because one of the key attachment points of the lats is the back of the upper arm. Given the fact that this muscle also travels down and attaches to the spine in both the mid back and lower back as well as the pelvis and the iliac crest via fascia, you quickly see that in order to get your arms fully overhead without issue you need to have great flexibility in the lats. The tissue length and quality both need to be addressed and they can be with this one band and foam roller combo. Be sure to work on the muscle both from the side and straight on as shown.

    Finally, at this point (and only at this point) should you try and restore your thoracic extension. You can do so however without compromising any of the work you have already done. By doing the movement I show you in step four, you will be able to keep the rotator cuff active, increase the stretch on the lats and get into spinal thoracic extension at the same time. It’s not complicated, you just have to be consistent to be sure you get rid of this pain once and for all.

    If you find this to be helpful, be sure to leave a comment and let me know. I love to hear from those who use our programs and suggestions to not just get rid of long standing joint pain but more importantly start getting back to feeling like they did years ago when they didn’t have these pains and start making all new gains in the gym because of it. You can find our complete workout programs over at and start turning back the hands of time today.

    If you want more videos on how to fix a bad shoulder and how to get rid of back pain and a forward head, be sure you subscribe to our channel on youtube at
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Comments • 1 264

    ATHLEAN-X™   11 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • morgan leon
      morgan leon  2 weeks back


    • Michael Williams
      Michael Williams  2 months back

      Jeff, I feel like I'm not able to do the fixes you've suggested, I may need something for my advanced upper back issue, but I'm trying to follow your instructions

    • Brewed
      Brewed  3 months back

      Jeff im not sure if you will actually get to read this but i really have to thankyou,,, your vids on fixing shoulders has changed a life long problem ive had with my rotator cuffs. I cannot thank you enough.

    • Jasmine Rakestraw
      Jasmine Rakestraw  7 months back


    • theGREATsambino 93
      theGREATsambino 93  7 months back

      Could you make a video for people that are very tall and we have to hunch over a lot, I'm 6'6" and I've had rounded shoulders for my whole life, I've been trying to find this but on my right side in my mid back just under my shoulder blade it's painful and I have a hard time knowing if that's the rotator cuff or something else

  • The Urban Hippies
    The Urban Hippies  9 hours back

    Wow! Any advice on getting back to weightlifting after recovering from 6 broken ribs?

    • Lee Roberts
      Lee Roberts  3 days back

      Thank you sooo much, Jeff. This has helped me out a lot!

      • Christian A
        Christian A  5 days back

        Jesse that skinny mothafucka has come a long way; well done.

        • ODELL KING
          ODELL KING  6 days back

          I watched till he was punking this dude trying to help him. What a prick.

          • Randy Hernandez
            Randy Hernandez  1 weeks back

            Very well done my friend.

            • Zetsuke4
              Zetsuke4  2 weeks back

              What he says here is spot on

              • marwan sultan
                marwan sultan  2 weeks back

                How lucky u r Jesse!!??

                • Mike Clohesy
                  Mike Clohesy  2 weeks back

                  Thanks Jeff ,My shoulders been killing me .I will give it a try.At 50 years young everything been hurting lol

                  • john hanzalik
                    john hanzalik  2 weeks back

                    How often should this be done. And how long and reps. Etc. thanks

                    • PS3Demon
                      PS3Demon  2 weeks back

                      Freaking Love it!!

                      • MrSpaz57
                        MrSpaz57  2 weeks back

                        I bet that feels good to roll on sore lats.

                        • Vince Abbott
                          Vince Abbott  3 weeks back

                          Do I do this every day and how many days?

                          • S B
                            S B  3 weeks back

                            Thank you

                            • Randy Deonarine
                              Randy Deonarine  3 weeks back

                              I'm getting a serious shoulder pain I need some help

                              • Mike Kincaid
                                Mike Kincaid  3 weeks back

                                Could you get the same result of all these exercises by simply hanging?

                                • Fred C Dobbs
                                  Fred C Dobbs  3 weeks back

                                  Seems like chin-ups would simplify issue

                                  • aa dxb
                                    aa dxb  3 weeks back

                                    Where's step 2?

                                    • George Zodiacal
                                      George Zodiacal  3 weeks back

                                      Just finished eating and now I want to hit the gym to stretch out my lats! My man Jesse!

                                      • Nigel Hallam - Hallam Hallam Natural Trainer

                                        This point of view is from the perspective of a person with a youthful more ‘medically’ fit body..... Jeff, you never once elude to diagnosis for people who train with osteoporosis or other spine debilitating conditions..... ? Training isn’t just for Christmas .... It’s for a lifetime. This often crosses my mind when I watch your BRILLIANT vlogs but please spare a thought and a disclaimer for those out there that do not wish to be marginalised because your expert advise does not include them.

                                        • Gravity Gravy
                                          Gravity Gravy  3 weeks back

                                          jesse vs tom... any work out

                                          • yoshi215
                                            yoshi215  4 weeks back

                                            Love this video. It resolve the issue I had with my shoulder.

                                            • iLL QUiL
                                              iLL QUiL  4 weeks back

                                              Thank u for this vid I knew I could get rid of my shoulder pain finally

                                              • Webb Family
                                                Webb Family  1 months back

                                                Will these exercises help eliminate pain the middle deltoid when doing a shoulder press or are there different exercises for that?

                                                • SEBASTION HAWK
                                                  SEBASTION HAWK  1 months back

                                                  so downward dog and half-moon yoga postures would work well, then?

                                                  • Jim Robertson
                                                    Jim Robertson  1 months back

                                                    that was excellent thanks

                                                    • Anil Netaveta
                                                      Anil Netaveta  1 months back

                                                      Sir mujhe back aur scapular ka problem Hain please help me

                                                      • sinclear savior
                                                        sinclear savior  1 months back

                                                        not after both shoulder rotator cuff surgery's.pain is good,reminds you your alive.

                                                        • teacher habib
                                                          teacher habib  1 months back

                                                          could you give us another way to do number 1,2 and 3., please

                                                          • robert clark
                                                            robert clark  1 months back

                                                            Can’t you just do that without the band by pushing your body forward and leaving your arm in place

                                                            • Redice J
                                                              Redice J  1 months back

                                                              Is it me or are there only 3 exercises instead of 4??

                                                            • Zetsuke4
                                                              Zetsuke4  2 months back

                                                              Soo helpful

                                                              • pablo ortiz
                                                                pablo ortiz  2 months back

                                                                😅 tattoo. Great video 🙄👍👌

                                                                • Artur Curyllo
                                                                  Artur Curyllo  2 months back

                                                                  Bro science! Yay!

                                                                  • Hannibal Lector MD
                                                                    Hannibal Lector MD  2 months back

                                                                    Thank you so much for these videos I had major surgery on my shoulder years ago and just started working out and noticing my shoulder getting better and better! Thank you!!

                                                                    • Walter Donaldson
                                                                      Walter Donaldson  2 months back

                                                                      Why don't you over talk about the scapula's? Do those not need to be in the correct position?

                                                                      • Citizen Smif
                                                                        Citizen Smif  2 months back

                                                                        Good as this is no one does this is , is there anyone who has actually done this in a gym and looked/ felt like a bit of a twonk?

                                                                        • CHAKA CHAKA
                                                                          CHAKA CHAKA  4 weeks back

                                                                          Yeah I do, who gives a shit about what people think, if they ask you why just educate them

                                                                      • Gloin79
                                                                        Gloin79  2 months back

                                                                        Can you do this from to time to time at home or best just before a workout?

                                                                        • Michael Derosier
                                                                          Michael Derosier  2 months back

                                                                          Exactly what I needed help on! Thanks Jeff!

                                                                          • Adam Untz
                                                                            Adam Untz  2 months back

                                                                            Did strict press last week had no pain, got up to 265. Did flat bench 2 days later a little shoulder discomfort. Yesterday I did strict press and could not finish my workout and still in pain from the front all the way to the back of shoulder. Feeling pain in the actual shoulder socket as well! Really sucks!

                                                                            • Ruben Tavarez
                                                                              Ruben Tavarez  2 months back

                                                                              How many sets or reps for each exercise??

                                                                              • Spon Rilker
                                                                                Spon Rilker  2 months back

                                                                                He forgot #5: facepulls

                                                                                • Arindam Roy
                                                                                  Arindam Roy  2 months back

                                                                                  You are amazing !

                                                                                  • David Melikidze
                                                                                    David Melikidze  2 months back

                                                                                    Sometimes you should tell us that some of the shoulder pains cant be cured by streches and the best way to fix it is by resting it

                                                                                    • CBS
                                                                                      CBS  2 months back

                                                                                      Only problem is not all rounded shoulders are caused by bad posture. Some people have issues with the spine that are genetic and not having to do with bad habits. When this is the case and the spine IS THE CAUSE you cannot fix the problem. You might could help but you’ll never “fix” it.

                                                                                      • DrEnglish2011
                                                                                        DrEnglish2011  2 months back

                                                                                        Nice vid. Just bc I'm super anal, lat insertion is at the bicipital groove, on the anterior upper arm, not posterior. This makes it an internal rotator, and stretching it will improve shoulder external rotation, mainly at higher degrees of should flexion, like in a milt press. I know Jeff knows this, just clarifying for others.

                                                                                        • Mike Ro
                                                                                          Mike Ro  2 months back

                                                                                          You guys make a great team.
                                                                                          Thanks for the tips

                                                                                          • klose king
                                                                                            klose king  3 months back

                                                                                            Jesse was the skeleton Jeff used in his previous videos