 What's up, BHP Labs? Gohu Flex here. Welcome back to a new video of the series. So in this video, we're going to be talking about three exercises to help fix shoulder pain. First off, I understand that there are a variety of different types of shoulder problems and issues. And if any of these exercises causes you any type of discomfort or pain, then stay away from them. But for me personally, these three exercises has helped me a lot in my shoulder mobility and just overall shoulder health. First exercise is hip thrust. Now this exercise looks, I'm going to be honest, a little weird. But for me personally, a lot of shoulder pain happens from other muscles. So it can be caused by a tight chest, a tight lat, a tight rear delt, and a variety of different things because the whole body is connected. But what this hip thrust does is it helps open up your chest and your anterior delt at the same time. So this is how we do it. You're going to get on the ground, get on your butt. You're going to make sure when you thrust up, you're pushing through your heels, engaging your hamstrings, squeezing your glutes, and also pinching your shoulder blades as far back as possible, opening up your chest. And what you're going to do is you're going to squeeze your abs, squeeze everything, and hold it for 30 seconds. Come up. And if you're doing it right, you should feel a good stretch on your anterior delt and your chest. And your goal is to get your hips as high as possible. Just hold it for 30 seconds. And again, the key to these exercises is doing them every single day. You're going to find out that it's hard at first. A lot of you aren't going to even be able to get your hips up, but you're going to get a little higher a week later. A week later, you're going to get a little higher. And of course, you're going to be able to get them as high as possible. Do this pre-workout and even post-workout. One exercise is wall slides now. To be honest, a lot of these exercises are goofy looking, but do them correctly. Do them consistently, and they will change your life. Even if you don't have shoulder pain, even if you don't have shoulder issues, if you're pressing a lot and you're doing a lot of spirit bombs, aka overhead pressing, and your chest is getting tight, and your delt is getting tight, it's inevitable for lots of people that have been lifting for a longer period of time that things just tend to tighten up, especially if you don't work constantly on your mobility. So for this one, you can get your heels against the wall. You're going to try to keep your entire body as flat to the wall as possible. From here, you're going to bring your arms up again, touching the wall, and you pretend like you're doing a shoulder press. So you're going to come up and in. Keep your elbows and hands, arms in contact with the wall the entire time, which you'll notice is a lot of people start hyper extending as they come to the top because they have really bad shoulder mobility. Hold your ribcage down, engage your abs, and keep everything flat against the wall. And you're going to come here, do 10 straight up and down. Do them nice and slow. And then from here, you're going to do 10 of these where you throw your arms out at an angle instead of up like a shoulder press, you're going to throw them out like this. So two things I'm focusing on while I'm doing these is one, holding the stretch at the top and two, contracting my abs, almost putting myself in a posterior tilt. As you continue on through your reps, you'll feel less clicking and less clicking. And you feel like a nice burn up in your trapezius area, but it's a really good one, especially to do pre-workout as like a warm-up. Third exercise is a bar hang. Now I'm going to be using rings for this example, but you can also use the barbell. It totally doesn't matter. Come here and exactly like how it sounds, you're just going to hang from the bar and I just felt my neck crack a lot. So what you're going to do is you're going to relax your entire body and literally just let everything hang. What you'll notice is your shoulders will start falling into place and you kind of just want to swing, lean left to right and kind of feel your body. Feel where it's tight. For me, my anterior delts are a little tight. So what I'm doing is I'm tucking my head a little bit more forward, getting that stretch in my anterior delts and just hanging here. If you can find some kind of bench or some kind of platform to put your feet, what you can also do is do lat stretches using the bar as well. You'll put your legs up on something like this, tuck your pelvis, engage your glutes, squeeze your abs and you'll lean towards one side, squeezing that lat. So let's say I have a tight right lat. I'm going to shift my hips to that side. I'm squeezing my obliques and abs all on my right side. I'm engaging my core. So I'm going to pull this bench out a little bit more. You're going to hang from here, get your knees up. This platform is honestly a little high, but you engage your abs and just hold it for 30 seconds. You can do the other side as well. If you have a tight left side and every time I'm breathing, I'm squeezing it down on my left oblique. So those are the three tips plus one mini tip. The number one key to not having to deal with any of these issues is one, keeping up here with your mobility and flexibility and two, proper form when lifting. So hope you guys enjoyed the video. I'll see you guys in the next one. Much love, strength and honor. Aloha.