FIX Your Shoulder Pain! | Rotator Cuff Impingement Exercises
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- Опубликовано: 30 сен 2024
- Home exercises to relieve shoulder pain, eliminate shoulder impingement, and heal your rotator cuff tendonitis! The key is treating two critical areas that are likely causing your impingement - improving your shoulder posture and strengthening your rotator cuff. This combination has been proven to decrease common rotator cuff tendonitis pain and improve function.
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LINK TO DR JARED’S FOAM ROLLER: urlgeni.us/amz...
LINK TO DR JARED’S RESISTANCE BAND SET: urlgeni.us/amz...
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The most-common type of shoulder pain I encounter as a physical therapist is “shoulder impingement” or “rotator cuff tendonitis”.
Most “day-to-day” shoulder pain starts out as this irritation which then progresses to more pain if left untreated.
It’s important that you catch it early and intervene with the right exercises to eliminate pain and improve your shoulder function right away!
WHAT IS ROTATOR CUFF SHOULDER PAIN
The majority of rotator cuff injuries happen to the “supraspinatus” tendon. This is because of its anatomical location and arrangement.
This tendon sits right underneath the AC joint “roof” and right on top of the humeral head. As the shoulder ball moves in the shoulder socket, this tendon can get “pinched” causing irritation, inflammation, and pain.
This is rarely a “one time” incident. This is an overuse injury that occurs with time and repeated faulty motion. It starts as slight pain every now and then and can progress to more intense pain most of the time.
HOW TO TREAT ROTATOR CUFF SHOULDER PAIN
There are two important anatomical structures that contribute to shoulder impingement: the AC joint (or “roof” over the shoulder) and the humeral head (the “ball” of the “ball and socket” joint).
We can alleviate rotator cuff impingement and tendonitis by improving the position of the AC joint with postural corrections and improving the function of the humeral head by strengthening the rotator cuff.
BEST EXERCISES FOR SHOULDER IMPINGEMENT
DOORWAY STRETCHES
FOAM ROLLER STRETCHES
SCAP PINCHES
ATYW
EXTERNAL ROTATION WITH BAND
INTERNAL ROTATION WITH BAND
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For me the doorway stretches and ATYW always eliminate my shoulder pain. What about you? Which exercise did you like the most? Leave me a comment below and if your shoulder pain keeps you awake (or wakes you up) at night be sure to check out this helpful video: ruclips.net/video/2-hS6mo7x4k/видео.html
I can’t left my right shoulder pass my head
@@raeesnixon9247 you got a bigger issue bro, sounds like a possible tear
Felt alot of tingling down my arm doing the doorway stretches. Just really weird and numb. Not sure if theres a nerve being blocked when i do it
Hi, are these exercises going to cure this condition?
Thank You!! I appreciate you and the video and most importantly it worked!!
1:46 is when he stops yapping for those who dont want to waste their time
youre a real one but brooo atleast appreciate that he did the video instead of saying he was yapping, thag information could be useful for alot of people too
I hear weird noices while doing the excercises :)
That's your body saying good morning
1.Doorway stretches
3 sets of each
- low 20-30s 2:07
- mid(w-shape) 20-30s 2:58
- high 20-30s 3:18
2.Foam roller stretch
- low 30-60s 4:21
- high 30-60s (dynamic movement up and down) 5:01
3.Scapula pinches 6:00
- 90⁰ arm, rotate outwards hold 2-3s
Three sets of 10 reps or 1 set of 30 reps
4.ATYW
A 7:12
T 7:34
Y 7:56
W 8:20
Letters represent shape of arm positions.
Done lying on an elevated bed/bench/couch.
3 sets of each position, up and down motion stretching as far back as possible.
For all positions make a thumbs up gesture and when doing motions point thumbs up to ceiling for W and Y positions
5.External and internal rotation 9:24 10:14
Resistance band/ cable machine, bend arm 90⁰ then rotate outwards, keeping arm tucked in under shoulder.(external) 10-15reps
With the same arm position, step further away and rotate inwards across the body.(internal)
Do twice as many external rotation than internal rotations.
Thanks for helping others out!
I've seen all videos for this. Pretty much just do reps in any and all directions. Make up your own even.
,
You should hire him to be your time stamp @@toneandtighten
@@toneandtightenhow many times a week for these exercises? Or is it every day?
Shoulder injuries are such a pain in the ass. Unable to do so many gym exercises, shoulders getting thin and scrawny. And it takes so long to heal.
Right bro, how are you feeling now though?
What do you do for upper body then?share please,i'm going through the same
@@kakarot4701 bro mine got better, just do the external rotations with the band 4x a week, and do plenty of dead hangs on the pull up bar, also take a week or 2 off upper body while ur doing this
@@akrxmm dead hangs hurts bro
@@kakarot4701 they hurted for me at the start too, so just start off with the external rotations and you’ll gradually feel better
I've been suffering from shoulder pain for weeks. This video came at the right time. I follow the instructions as i watched, my shoulder immediately felt better. Thanks!
Wonderful news, Pak Lay Siew! I'm so glad! I hope these things continue to help you, and thanks for commenting!
For how long did you perform the exercise for your shoulder pain?
@@wassimchtayar5549 I only did for a couple of times when my shoulder recovered, I no longer doing it.
Bro Me too
The magical cure of RUclips 😂 "as I watched my shoulder immediately felt better"
Did the first exercise and it just alleviated 85% of my pain, great video :]
Wonderful!
I'm hoping for the same result. I'm in so much pain that I was afraid something like this could make it worse. Turns out the most painful stretches were the best ones - I'm not outta the woods yet but there are some positive results.
This goes from my shoulder, all the way down to my wrist, and all the way up the side of my neck. It's also painful to use my bicep - To the point that I can't play my guitar anymore.
hey any progress mate?@@markdavich5829
Dude you are an absolute Wizard! only been doing these exercises for two days and my body has literally changed before my eyes. I have tattoos on the front of my trap muscles (above pecs and chest bone) and they have moved position from being low down to at least an inch higher proving that my shoulders were really slumped forward.
The trap pinch exercise is awesome!
This is amazing! So happy to help!
Hello, while doing the ATYW. I just noticed that there was a grinding feeling when performing the Y &W though it's not p
painful. should i continue the exercise?
You probably arent going to see this but i strained my shoulder wrestling about 8 months ago and i had a few setbacks but the last couple of months i stopped PT and kept doing my resistance band excercises and for the most part i can do excersizes on light-medium weight but even doing knee pushups after like 8 i start feeling a pain and i randomly get small stints of pain doing things like picking up soda boxes. This is probably too vague, but any insight would be helpful, thanks.
Doorway stretches
3 sets of each
- low 20-30s
- mid(w-shape) 20-30s
- high 20-30s
Foam roller stretch
- low 30-60s
- mid(w-shape) 30-60s
- high 30-60s (dynamic movement up and down)
Scapula pinches
- 90⁰ arm, rotate outwards hold 2-3s
3 sets of 10/1 set of 30
ATYW
Letters represent shape of arm positions.
Done lying on an elevated bed/bench/couch.
3 sets of each position, up and down motion stretching as far back as possible.
For all positions make a thumbs up gesture and when doing motions point thumbs up to ceiling for W and Y positions
External and internal rotation
Resistance band/ cable machine, bend arm 90⁰ then rotate outwards, keeping arm tucked in under shoulder.(external) 10-15reps
With the same arm position, step further away and rotate inwards across the body.(internal)
Do twice as many external rotation than internal rotations.
Does this also help with clicking shoulder? The clicking does not hurt, just annoying.
Wow, 1:57 doorway stretch benefited me right away. Results, testing the "upfront dumbell row" movement, even without the dumbbell, felt less sore. So i will continue,... thank you Dr Jared
Jared, thank you so much for this wonderful video! I'm fairly confident I'm dealing with impingement and have been doing your recommended exercises for the past few days. When I do the "T" and "Y" movements, I can feel the impingement/pain, but the "A" and "W" are ok. Should I avoid the T's and Y's for now and perhaps try to add them in a few weeks? Very appreciated!
Thank you Doctor. This is helped me a lot. I do nightshifts and my right shoulder is always been hurting me for the last six weeks. This exercise definitely helping them and I’ve just done it for 20 minutes. Bless you !
Wonderful news and you are so welcome!
Hello Dr. Jared, thank you so much for this video. I am 61 and very active with running, rowing, cycling, and lift (free weights). I began feeling pain in my right rotator cuff and began doing these exercises. After one week, my rotator cuff pain was GONE!! Perhaps the cause of my pain was minor to start with and I just needed to start sitting with better posture while performing the strengthening exercises. In any case, I'm doing great now!! Thank again!!
p.s. I like the band-stretches the best (both external and internal).
Is it normal for shoulder roter cuff injury to cause pain in your neck?
Hey, thanks for the video 🙏 Can I add 2kg dumbbells on ATYW? I think it would stretch and strengthen muscle
How do I know if it's a bone....what if it's a muscle??
Thank you!!!! I was in so much pain & couldn’t even move or lift my arm. The worst pain ever!! This exercise helped immediately. I can’t thank you enough 🙏
You're so welcome! I am glad to hear these exercises helped so quickly!
So is it normal when I do the stretches that it feels like somebody's pouring warm water down my arm
Absolutely no
I tried all these stuff for a year, nothing really help
This dude knows his stuff. Respect! Watched a lot of chiro and physio videos after finding that my actual physio wasn’t really targeting my pain. Thanks!
I appreciate that!
Iam having this pain when i use headphones 🎧. Why's that doctor?
R u okay now??
I hurt my shoulder due to improper push ups. Will this fix it ?
bro I have had shoulder pain for 2 and a half month and I regret not being this earlier
What should I do if the T raises are the cause of the shoulder pain? How can I fix it?
I agree, the door stretching works for me.
Feels so good, right, salmenrob3! One of my favorites. I hope these continue to help you, and thanks for commenting!
How often are you supposed to do it in a day and do you do it after or before the strengthning exercises? Also should strengthening exercises be done everyday?
First stretch caused pain to travel down upper arm (only had this pain since 2 days ago at times)
Thank you, just what I need! I have not been able to do pushups for months, and my pain has been lingering. I know this will help!
Oh I've been there before, Lisa! You definitely need to focus more on rotator cuff strengthening to stabilize your shoulder. Also a focus on form - lead with your chest and keep your elbows down lower. Hope you feel better soon and thanks for commenting!
Did it help???
@@manhaj-as-salafiyyah898 you need to be on the right manhaj(form) for exercises too haha. If you've been doing this, did it work for you akhi?
@@ruzainpatel5993 😂 If im being honest i didn't try any of these exercises but I've been doing the chest wall stretch daily and that's helped me significantly along with applying voltarol emulgel. I'm back at the gym now and although pain is still there it's not bad pain ٱلْحَمْدُ لِلَّٰهِحَمْدُ لِلَّٰهِ
@@manhaj-as-salafiyyah898 good for you
The best video ever for the shoulder pain .... Give relief instantly
Wonderful news and thanks for sharing!
Just found this and agree, this has helped me so much - thanks 🙏🏼
How long should I wait to start doing my pressing exercises again once I start this stretching routine?
I feel my right shoulder painful when i am benching, can the exercise fix that?
of course
It would be more informative if people with these conditions are used to demonstrate etc. There always seems to be a very pleasant fit instructors doing these exercises but not having the issues. I have shoulder problems and struggle doing these. I would get a lot more from seeing HOW others are struggling too.
How long do you recommend to stay away from lifting
Cant wait to do this for me everyday after work and perfect timing as my shoulders are paining sooooooooooooo much love your channel soooooooooooooo much love your exercises soooooooooooooo much
Always great to hear from you, Ramya! I hope you get the relief you need and start feeling better soon. Thanks for your comment and support!
Suck up
Troll comment?
@@brandaccount7124 it is not troll comment
@@brandaccount7124 been on youtube for 7 years and all my comments are not troll
Thank you soooooooooooo much is what I was hoping he would say
Resistance rope exercise you mentioned in the end actually created my shoulder pain earlier.
Really great exersice. How often should you do them? Have lots of rt pain shoulder, could not lift it as much when rotairing it .. did them on them bed edge and i felt the immediate releave
Good question..
I think mine is not cut cuff my shoulder and elbow is hurting
How often are you supposed to do stretching exercises in a day and should you do them before or after the strengthening exercises? Also should strengthening exercises be done everyday?
No answers to any relevant questions...
I love the information and explanation when speaking about the shoulder parts and the way they work
You are amazing, I couldn’t lift my arm above shoulder width now I feel better
I have all the symptoms go GIRD Syndrome. Internal rotation deficit, also problem while lifting overhead weights. Also MRI showed Mild tendinitis in supraspinatus and Subcoracoid bursal fluid.
It's been 5 months I'm suffering from the pain, kindly suggest me the solution.
5:22 this one was hurting so much. Is that Ok ,I mean is that normal who has Inpingment.
Edit:- 7:58 that was also hurting me. WHAAAT.
So I am feeling pain at a specific angle!
Does these workouts will help or should I do a XRAY
"Hello Doctor,
I've been experiencing a peculiar shoulder pain recently. Whenever I throw a ball with my right hand, I experience sudden and impactful pain in the shoulder. Despite undergoing 12 sessions of physiotherapy, the exact reason for the pain remains unidentified. Interestingly, I don't experience any pain when I rotate or lift my arm. However, when I throw horizontally at shoulder level, I experience intense pain for about 10-30 seconds before it subsides.
I have been doing these exercises for 3 weeks, no improvement.
I would greatly appreciate your assistance.
I have been suffering pain from last 70 days. After watching this video I've tried few of stretches for only three days. And the pain is fucking gone.
Thanks to this man.❤️❤️
Wonderful news! You are welcome!
Really ? Even I am suffering from past 2 months 😢
I have whag they call supraspinatus tendionitis as MRI revealed with thickened tendon.
Have tolerable pain but cant image lifting anytime soon.
My doc asked me to rest and go for isometric excercise. But the condition hasn't improved. Been about 4 months now.
Can i be doing this? Afraid if it will aggravate the tendon more.
Could you please suggest ?
Hello I know this video is old but, I'm looking for a bit of advice. I definitely have this issue but I want to continue weight training, my question is should I continue with my training or should I stop for a while and focus on these exercises until the pain goes away.
I just want to say you’re really helping people. I feel better. Thank you
Hi there! Quick question. Been dealing with injuries in both shoulders for so many years, havent been able to bench press, shoulder press, lateral raise etc without pain in the front of shoulders for so long. Feel like i have some sort of impingement. When resisting internal rotation, I immediately feel that exact pain in the front of shoulder. Whether my arm is at my side like that exercise at 10:15 or if arm up at 90 degrees and I resist internal rotation as well. Any clue what im dealing with, and if the fix is to slowly do internal rotation exercises? I feel i have done external stuff forever with no fix
I have Supraspinatus Tendinosis and impingment, some pain and weakness. will these exercises work for my case?
Excellent video! I've had severe pain for over 1 year. I wasn't able to lift my arm for more than 45 degrees. The first exercise was extremely painful for me; however, I felt no pain in my shoulder afterwards for a little while. I plan to do these stretches daily to finally get rid of this issue. THANK YOU!!
Wonderful news and you are welcome!
had pain from benching at the gym, this guy is a life saver
If certain lifts I do at the gym don’t cause pain is it alright to continue to do them?
For example, flat db bench does not cause pain… but if I evaluate the angle into inclined or shoulder press it would be uncomfortable.
I've been watching shoulder pain videos for a few hours now, and every single video has someone with teeth so white they seem whiter than white and it's all I can think about.
I injured my left shoulder going to heavy on the overhead shoulder machine at the gym. Ugh. Cannot even do martial arts right now.
There’s a K-POP song called “TT” and you might be able to leverage that in business talks and other areas
Hello Dr. Just started with your exercises for stiff shoulder ( left) the T n Y is very painful, couldn't move even 20 deg for both.
Can it happen from impact/injury? Or then it's just tendonitis?
From these exercises I am sure that the pain I am experiencing is exactly in the tendon in front of the shoulder near the arm pit but not really sure that is it due to impingement or not. I caused this pain from swinging on a monkey bar and other day took shoulder rolls on hard ground.
i get pain in my rear shoulder when i do ATYW. does it mean i have a different problem?
I have had tendonitis for 4 years now.... if it doesn't heal, would i need surgery??bc i went to a physical therapist, and that didn't do anything even tho i did all the exercises right 😅and my shoulder keeps popping every second or so when i move it a certain way 😢❤❤❤thx for the vid 😊
Can doing push ups on rings strengthen the rotator cuffs?
Can i do these exercises if i have legaments teer in my shoulder ? The pain usually reach to the tri muscles and worsen after sleep.
The pain started in front part of my shoulder/just where it joins the arm, it isn't constant pain but hurts if raised in a certain angle
Hi Jared!! Thanks for the great videos. Please tell me if I should push through slight impingement pain while doing the stretches and exercises. Or am I making it worse by pushing through the pain? I look forward to your response!
I need to know this answer too.
@@reginamccollamme too.. doesn't seem to answer relevant questions..
Im on the first step, and im having the most pain. Can I continue this exercise? Is it normal to feel that pain more than the usual? 😢
whew, those rotator cuff ones hurt.... probably not good
Absolutely incredible. I've been suffering from chronic issues for years, and it has affected my ability to lift weights, and immediately after doing these stretches, I got relief and mobility back. I wish I would have found this sooner than I did. I appreciate it, good sir.
How are you now, buddy?
Is it permanently healed?
@@ukyserelo3317 Yes, I added overhead presses to the routine, and no more pain. It is a good combination.
do you do these every day, how do i work this with gym can i do these before workout or is it stretching to much before hand ?
As a baseball player this is solid info. Thanks
Hi Doc,
I've been having shoulder pain in my left shoulder for a little while and have been doing the exercises you and others have suggested with some results.
However, lifting my arm straight up over my head would still bring on some pain that causes me to wince.
Now check this out, I've decided to grab the top of a door with my left hand and allow the weight of my body to drop toward the floor to stretch the shoulder.
To my surprise, it gave me instant albeit temporary relief. I repeated this exercise a couple more times within the space of 5 minutes and now I can lift my arm straight up over my head with very little pain but my lateral movement became just a little strain but not much.
So now I am wondering if I should continue to do such an exercise or am I risking injuring myself further?
It's a bit confusing for me because I have not heard/read anyone on RUclips say anything about doing or not doing such a thing and yet I have not had such relief since I have been doing these exercises for over a month now (2-17-2023).
I would appreciate your insight or comments.
Thank you!
The exercise you been doing is kinda similar to dead hangs. this exercise actually helps with shoulder pain and mobility. I have also been experiencing shoulder pain and stiffness on my right side from an injury.
@@minthurathein9036
Thank you.
I still have slight pain but NOTHING like it was 3 months ago!
Using the resistance bands are helping me to get back to normal, thank God in the name of Jesus!.
That was extremely helpful. Thanks folks!
8:07 only these ones hurt my front side of shoulder.Can anyone tell whats the issue? And W's too.
I was only shown the last part by a PT. The stretches are new, and as always, feel great. Thanks Jared.
Bro how much days its takes for complete recovery.
Would this help ,if you can’t lift your arm from the side to well?
If you have unilateral, right-sided shoulder pain that seemed to have no cause and it extends up to the neck, jaw, and cranium and sometimes even down the arm and hand, you might want to have your gallbladder function checked as it's often the most likely culprit for right-side shoulder and neck pain and stiffness.
Thanks for sharing!
Would it help to add light weights to the ATYW movements?
Hi Jared! I’m so glad I found you and this video. I’ve been suffering with a left shoulder impingement for what seems like a couple months now. I finally went into the Dr and yes!! That is what I have.. I workout, play soccer and have a pretty demanding job so this impingement has really sidelined me. I have days that I honestly can’t get my arm to touch the top of my head or tie my shoes. I’ve started to try these exercises and my question to you and the other followers is, what level of pain should I expect with exercises? How do I know if it’s safe? I’ll work through the worst pain ever if I thought it was going to help. Thanks again!! Love the videos and will be recommending them to my fellow soccer friends.
Wish someone would’ve answered this question.
@@The.Hawaiian.Kingdom same here.....
I got the shoulder pain , because of wrong push ups 😢
My poor shoulder maybe it because I played on my shoulder
My back is tore what exercise should I do😊
Do I do all this in one session every day? Or just one exercise a day?
Hurts alot. Need to try first part for a few weeks, see if the pain gets better or worse.
What if it's too painful to do any of these stretches? Is the rotator cuff torn?
Thank youuuu!!!!!!! Omg I was juicing at work and my shoulder started to burn in pain and I couldn’t move my arm up without pain and I did the first exercise and bam instant relief !! ❤
You're so welcome! So glad you are feeling better!
My hairdresser accidentally dropped some heavy tool on my shoulder and it hurt for a quite a bit, and I felt as if the pain was unusual for something like that, but now my shoulder has been hurting for a week and it’s just a dull aching pain right where it was hit. When I put pressure on some places it hurts too. I’ll keep trying these exercises but I’m kinda afraid they won’t work :(
My 'T's really hurt. Im not much of a gym guy but i overdid it the other day, pushed through cracking in my shoulder, and now my right shoulder is killing me! Idk what muscle you'd be able to say it is but i cant do the T shape ones 🤕
I think your videos are so awesome and helpful, thank you! Could I offer a suggestion? It would be great if you did the entire “workout” so we could follow along instead of constantly having to pause the video. 😊
Great suggestion!
I mean, after watching it once, you should be on your own after that. Listen to some music, it seems to help holding longer stretches easier when you're jamming out.
I got neck fractures form 2011 accident , 2014 I began to experience left hand side shoulder pain. I have been with physiotherapist getting better but comes again.
Could this also come from a skateboard fall? I went backwards, caught myself, and slightly hyperextended my shoulder. Feels like something pinches at random points throughout range of motion, . Can't wash my back the same, but also like changing a diaper sometimes. Feels a little pinchy...
Wonderful video! I do have a question, though.
I'm working out, and I "Do my best, and forget the rest". IYKYK. When I do shoulder exercises, I am using lighter weights, as I still want to workout my entire body....but should I?
More specifically, do you recommend I go through these exercises for a few weeks before resuming shoulder workouts? Or if I'm feeling okay, and getting enough rest, is it okay to do the impingement exercises, and continue working out the affected muscle - which is my right shoulder.
My MRI result showed ALPSA lesion and tendinitis. It's been like this for a year and it hasn't gotten any better. After doing the movements, there was suffering and pain in my shoulder. What should I do, please help me :(
My arm tingled and went numb when I let my arm hang off the bench to do the As. That’s with my head positioned like yours. However, when I put my face down and tuck my chin the numbness stops. What’s going on?
I woke with pain in my right shoulder if i used it. Had to use left hand. I am low weight between 5 stone 5 and 8. May have slept on it wrong. I am able to move it better now. Could lying on the bone cause that pain and limited movement. I also have a very low body fat 8-10 percent. im a small female 5 feet 1. On lean bulk. Gained 4 kilo just random injury.
I moved house and have been painting every room. I have to keep taking a few days off because I can't sleep for the pain and I'm sure this is what it is, just the repetitive motion of painting? I'm not used to such exercise!
My shoulder started to pain after watching this
😂😂😂
Hey, I have a question, cuz I'm not sure about this I get a lot of arm muscle cramps, Spasms, or something. It happens way a lot when swimming, or putting some force anywhere but I'm not sure about what it feels like cuz for me whenever that thing happens my hands are always in a lift position and it feels as if something moved feels like I got sprained but only it comes back to the old position, and long as I can feel the pain I won't be able to put my arm down. The question is it just normal muscle cramps or something? Earlier it happened again when I tried to do a back squat with a lift, like I hadn't even started yet but it already cramps, and had to wait for few a sec til I could put my arm down. Please someone answer who also experiencing this same thing.
I have a slight labral tear in my right shoulder and when it hapened the pain was the worst things i've eer experience.... after a week with pain a doctor finaly gave me a cortisone shot. Def. helped, but my shoulder is wear because ive been ttally afraid of using it due to the pain coming back, but i need to start moving it and strengtening it again. thanks for this.
I am suffering from rotator cuff injury and shoulder tissue tare pain over 8 months.If this really cure my pain or only cure some normal shoulder pain only ? Can you please tell me