Pull Ups And Shoulders Injuries Rotator Cuff Injuries Due to Incorrect Form

[877cms]

6:35 number choo. Seriously tho good video thanks dude

[brendon2343]

so when you go up you tighten your shoulders? and when you go down you loosen them?

[MarineDIwife]

Im a little confused...so do you keep the shoulders down or not? it seemed like you are say no,...but I want to clarify. I have a rotator cuff issue and am on my second shot. :(

[TellinTheTruth]

Thanks for this! I think that I have hurt my shoulders doing chinups and now I have shoulder instability from having weight on the shoulder doing them at full R.O.M. Silly, but no one really explained this at the physiotherapy clinic, or the doctors!

[BustedZen]

So to summarize, try and keep shoulders down when you reach the top of the movement?

[hjerneStimulanz]

wery good

[endocomar93]

Someone please help me urgent!

While I was doing pullups I suddenly felt a Piercing Line of pain from my shoulder, down to my armpit(back) and now I can't do a single pull up anymore, and other exercises are also hard... I can't even hang on a bar because the enormous pain comes back.. I'm really scared that I won't be able to exercise anymore... someone PLEASE HELP FAST!!!!

[welliamwallace]

@endocomar93 Yeah because youtube commenters are the best people to ask for medical advice! You wouldn't want to go to the doctor or anything!

[chodykumbra]

@endocomar93 Here is a couple of things that no body in their right mind would argue against doing for a recently injured shoulder. Ice your shoulders, take anti inflammatory like aspirin, rest them and do not do anything that hurts or aggravates the injury!!! Do all those things and go and see a doctor as soon as possible. Then insist on finding out what is wrong. Get an MRI if you have to and also consult a physical therapist if necessary.

[sbowesuk]

@endocomar93 Like @welliamwallace suggested, asking for medical advice from random YouTube commenters isn't very sensible, in fact it's pretty god damned stupid. Consider the advice given in the video, and most importantly see a doctor!

[TheEpicFailMan]

I used to do many pull ups.

But I got rotator cuff tendinitis. I was in terrible pain for 9 months.

I started again after the pain was gone and I was fine. I stopped for 6 months and returned and my tendinitis returned.

I'm so scared, sad and kinda depressed. I don't know what to do... I don't understand how to do a pull up right!

When I'm getting down I leave my shoulders go up?

I just don't understand! :/

[woeisloi]

thnx for the great advice, I didnt know you had to move the shoulders along with the movements your arms make and not just try to move your shoulders move as little as possible

, does this also work that way with bench pressing, because I think my shoulder injury is caused by bench pressing.

[scarredkid1]

i was doing weighted pull ups but stopped them cause my right shoulder starting aching really bad and have been out of the gym for 3 months but still feel that tension or constant fatigue,not pain mind you but fatigue..do i need surgery...i could do things as i feel no pain but rather feel that annoying fatigue.

[cmk1964]

Hi Celciusss. What's your view on Indian Clubs? Would they help as far as helping rotator cuff weakness? And also to increase ROM?

[drbackjack]

Those are a lot of big words crammed into a small amount of time.

[SemperFidelis0300]

Everyone's body is different. Many personal trainers and fitness enthusiests advise against behind the neck pull ups or shoulder presses, but I love them. Some people can do them and some can not because everyone isn't build the same. I can do them, but I can't do pike presses without pain so I just don't do them. The key is to know your body and if you feel joint pain doing something, then just replace that exercise.

[gagrenna]

i feel pain when i rise up my hand overhead ( i have a injury in rotator cuff last 2 months )after i rest it and do exercise with elastic band if i do pull ups i improve my shoulders mobility??

[timmylongdong]

Great advice. This is very true what you're saying. When I went through my personal training the trainers told us that we were taking our shoulder out of socket by going will full ROM in our pull ups. I tried to do a pull up with keeping my shoulder down and I knew right away it was B.S. bc I could no longer feel the exercise working fully. What was intended to keep the shoulders down was through the lowest part of the movement towards the chest, not at the top of the motion. Thanks for clarity.

[Celciusss]

Thanks for your comment.

You can see more of Paul's videos at ElasticSteel

[boombapswag92]

@timmylongdong wait so your saying its bad to go all the way down when doing a pullup?

[Kortoso]

Excellent insights, Paul, as always.

[Celciusss]

Thank you for your comment. You can see more of Paul's videos at his channel. ElasticSteel

[prana8]

Great video mate. I have a question you may be able to answer. If a person does dead hangs - and the scapula is the weakness in hyperextension, and he is attempting to pull the shoulder and arms down (think single arm pullups), how can one strengthen the scapula for this movement that isn't going to destabilise the shoulder joint in the long run?

Many physicians subscribe to rotater cuff exercises using light weights but we're comparing 5kgs etc 2 entire body mass so it is fairly differerent.

[Cubu47]

I don't think any or very many "trainers" actually tell their clients to keep their shoulders pinned down throughout the movement.

[Celciusss]

You'd be surprised.

[Sexisonfire87]

SO keep shoulders down when necesary but not at all times..? right sorry i didnt quite understand.

[Simonomon2]

The shoulders can be up when you are below the bar, but as you elevate you should use the scapula or lats or w.e the muscle is to pull your shoulders down as you come up

[FBman42]

I've taken 4-5 weeks off from heavy lifting due to rotator cuff problems, I felt it most when bench pressing on the way down. I am going to the gym today to lift, would it be better to do my same exercises with very small weight to build up the small muscles in my shoulders a little more or just stay away from the weights in general for awhile

[Rasclot222]

Thanks for the tips. Peace

[Celciusss]

Thanks for your comments.

[solt87]

Thank God, I've never heard this "keep your shoulders down" thing, so I never did that. Instead, i have to take care to keep them down at the end of pulling myself up. Anyway, apart from avoiding injuries, what Paul says makes sense also, because this way your scapula also moves - more moves, more muscles working.

Useful as always, thx.

[Celciusss]

Thanks for your comments.

[SpenceGould]

Okay, I've got it! Keep the shoulders down as you bring your head (or chest) up to the bar. However, release the muscles and allow the scapula to go throw it's necessary ROM at the bottom of the pull up with full arm extension (aka- dead hang). Right?

[Celciusss]

Looks like you got it.

[MrZAU]

so basically you're saying that the scapula needs to go through the full ROM of scapula protraction (at the bottom of the rep) through to scapula retraction at the top?

[Celciusss]

I am not Paul, but as far as I understand the scapula should go through the necessary motion without restriction.

[TheJoker781]

Paul you're the man!^^ that was a very important info. I do a lot of pullups so I'm glad to know finally how I can avoid gettin injured. I was always afraid of it and limited my number of reps under my max. thx

[Celciusss]

Thanks Joker. We'll pass your props to Paul.

[chevytruckjoe]

Excellent information!!! For someone who has constant shoulder problems (ie. myself) This was very informative I was always told to just Ice it or stretch it. I started doing mobility exercises and deep tissue massage and the problems almost went away. I just have to be careful of what I do now. I do injure it every once in a while,but I believe it is due to lack of strength and being very afraid of pull ups, wide grip push ups. If you have any suggestions on exercises to perform please share.

[Celciusss]

Joe,

I can't answer this question for Paul. I guess it depends on what your injury is.

Maybe you can ask on his forum or channel for a better answer.

[docecc]

Nice video! well done

[Celciusss]

Thank you for your comments.