 Hello everybody, Lance Coyke here. Today we are going to discuss a like little nagging pain that people get when they do their rows. Like you're just moving that shoulder back or you're bringing that weight back and you feel a little click in your shoulder. And you're not sure what it is, but it happens pretty consistently. You know, I am of the belief that you don't wanna necessarily chase the shoulder click per se. I wouldn't recommend focusing on it too much, but what I would say is try to improve your movement in some form or fashion. So that's just kind of the mindset I want you to adapt as we, or adopt as we go through all this. Now, big thing here is you gotta ask why would the shoulder click? And we can start to talk about different areas. If you have clicking underneath your shoulder blade, I'm really thinking that it's actually the position of your rib cage that is causing that shoulder to click. I wouldn't blame the shoulder blade here. That's kind of a tongue twister. I would blame the surface upon which it moves, which is the rib cage. When the rib cage gets really flat and I stick my chest out a lot, well, so when I stick my chest out a lot, the rib cage gets really flat in the back. Now, the shoulder blade is rounded. What it's looking for is a nice rounded thing to sit on, but if it doesn't have that because it's flat and because your mother told you to sit up straight at the dinner table and you went to the military and you did all these, I have a confident posture, self-help lectures, all these sorts of things can kind of play into that. Or maybe you've just heard the cue, stick your chest out a little too much. So there is such thing as too much of that. And so if you're doing those things and if you've heard those things and you think you are playing that script over and over and over again, I would try to find a way to first remove some of that flatness, introduce a little bit more rounding in your upper body. Now, second, outside of that, if you have it on one side but not the other, I would try to look and see what kind of asymmetries you have there. So if you see like one shoulder looks a little bit lower and your neck looks like it's kind of being pulled to one side, then I would think, okay. So for example, for me, I don't hold a lot of air in my right chest and it sinks down. So the shoulder looks lower because my ribs over here aren't as high. Okay, they just sink down again. So when I get popping and I get it on my right side, I'm gonna look at that and I'm gonna say, well, we should try to find a way to get air out of the left side and air into the right side. So we need to find a way to inhibit and stretch and lengthen these right side muscles. And we need to find a way to turn on the abs and turn on the other serratus anterior, the side muscles on the left side that will help me squeeze the air out of that side, hold it while I inhale and help inhibit and lengthen this right side. Okay, so that could be a complicated topic. As you can tell by the not very clear way that I just said it, but that's kind of the simple way to look at it. Like if you look like this, I'm gonna have you do some side planks on the left and just hold it there and see if you can figure it out. You gotta just make sure that you're getting all of the ab and all of the side all the way up to your armpit there because that's where you're really playing with the part that the ribcage or the part of the ribcage that the shoulder blade is articulating with, the part it's talking to, the part it's sliding around. So be really particular about those things. Yeah, what else? If it's the other side, so let's say I'm in the same position because it's easy for me to sit here because this is my day-to-day life. Air is out of my right side, air is into my left side. If I'm rowing with my left and I get clicking there, maybe it's in my shoulder blade. Again, I'm looking for that little, that rounding we talked about, that reaching turn on the abdominals, but I'm also thinking about those asymmetries. So if I have the clicking on the left side, but I look like I was looking or we were talking about how I look, then I'm still gonna do the same thing to fix it. Okay, the relationship of the shoulder blade on the ribcage is still wrong in the same way. So if I wanna improve the mechanics of the movement, I have to address it the same way, even though the problem is elsewhere, right? In that sense, I'm problem agnostic. I don't really care where you're feeling it other than I care about you as a human, but what I do care about is your mechanics. So in this case, I'm trying to see how I can scrunch up that left side, keep that there, maybe hold an exhaled position on that side while I do some sort of row or some sort of rep. You know, it doesn't even have to be a row. It could be, I started to learn it while I do pushes. It could be a single arm dumbbell push, and I could do it that way. All sorts of stuff. Now again, just to summarize, when you got clicking, don't chase the clicking, okay? Chase the mechanics. Try to find a way to make each side look similar. Look and feel similar. If you got side bending going on, try to side bend the other way, and if that's not enough, it probably isn't. Try to look from another direction, look from the top down, see which side is more forward and which side is more backward, and then you can flip it. Look up your anatomy. So, if I don't feel the back of my left leg, I'm gonna notice that if I turn my rib back on that side, then I'm gonna feel the back of that left leg a little bit more. And if I can get that, if I can use that leg to secure those ribs, then maybe that's what I need to be able to do my row without that clicking going on, right? So, the bad news is that if you're looking for a solution to this problem on YouTube, you will probably not find it, or you'll be very lucky. And some simple cue will be enough for you to fix this problem. If this is a persistent thing that causes you pain, find a physical therapist that can help you out.