Top 5 Rotator Cuff Tear Exercises To Actually Help Heal And Avoid Surgery
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- Опубликовано: 27 июн 2024
- A rotator cuff tear can heal naturally WITHOUT surgery in 9 out of 10 cases. It’s just a matter of doing the right exercises at the right time and making sure not to rush the process. Everyone heals at different rates depending on your genetics, your lifestyle, and your overall health.
Healthcare professionals are so used to NOT seeing rotator cuff injuries improve because the aren’t trained in showing people how to heal naturally. They focus on giving out medications, injections and recommending surgery. It’s just not taught in healthcare schools!
Even physiotherapists are mostly taught about how to rehabilitate someone after they’ve had a shoulder surgery, rather than taught about how to prevent the surgery.
In this video, Dr. David shows you exactly how to progress through the top 5 rotator cuff exercises that actually help heal and avoid surgery.
⚡️Looking for more help with a rotator cuff tear? Check out our playlist:
"Rotator Cuff Tear Help"
• Rotator Cuff Tear Help
⚡️ Here are links to the devices that Dr. David used in this video:
Pull Up Bar & Dip Station By BangTong& Li (Amazon) - amzn.to/3GhwX6B
Shoulder Pully For Over The Door (Amazon) - amzn.to/3FYV8X9
00:00 Top 5 Rotator Cuff Tear Exercises To Actually Help Heal And Avoid Surgery
00:28 Exercise #1 - Shoulder Rotation
03:44 Exercise #2 - Angry Cat Rocking
05:58 Exercise #3 - Pulley Shrugging
08:48 Exercise #4 - Shrug Progression
11:05 Exercise #5 - Overhead Presses
#elpasomanualphysicaltherapy #drdavidmiddaugh
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👟 Because we've had so many comments about what shoes Dr. David is wearing, here's a link to the shoes on Amazon:
Dr. David's Shoes With Insoles - Olukai Brand
amzn.to/3GwFJeh
💆♀️The massage table Dr. David uses can be found at this link:
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
Hi everyone, We have just launched a new Rotator Cuff Tear Recovery Program. The Rotator Cuff Tear Recovery Program is a comprehensive program designed to get your shoulder pain under control to allow the rotator cuff tendons to heal.
Then it guides you to correct the underlying root muscle imbalances so that you can fix the source of the problem (rather than just treat the symptoms) and get long-term relief from shoulder pain.
This program works even if you've had rotator cuff surgery in the past but continue to have rotator cuff problems. To learn more please click this link: www.epmanualphysicaltherapy.com/rotator-cuff-tear-recovery-program/
brother i want to just say this video has helped me to much, especially the first 2 exercises alone, I notice a clear increase my rotation range on the problem shoulder.
i had a fall on my left shoulder, and something popped out (maybe a sublaxation not sure).... the arm was upright (like holding your hand up pointing to the ski), and it smashed on the ground in this position when I fell....then the arm was locked. I managed to somehow pop it back in at the time of the accident.
It then locked again when my arm was overhead during a shower (I think I was raising my arm too much, too fast and too high, and with too much aggression).
have you ever seen this where people raise an arm up, and the shoulder suddenly moves, and locks, and then preventing people from lowering their arm until it pops back in....any feedback is appreciated.
What about full tears? I still have use of my arms, have some arm issues with left though. I also am having neck/ribcage issues now from all this dysfunction. I want to strengthen everything. Would this be a good program for me. Thank you
My PT diagnosed me with teres minor tendinitis. I can not externally rotate my arm without assistance (No other movement issues). The first exercise of this video really irritates my teres minor! Do you have any exercises / advice specific to the teres minor? Thank you! jen
Stop wasting time saying x or y person says to do this thing or that thing. Get to the dam point and stop wasting time. Just say clearly what I should do or not do and be done with it. Stop trying to argue anaginst a health care professional who you have created as an example.
Every time I’ve gone to physio for rotator cuff problems they’ve always said to never shrug during the exercises. And it’s always worked for me. But now I see this video and you’re saying the complete opposite
THIS GUY HEALED ME FREE ON YOU TUBE!! I had a bad rotator cuff tear and the doctor wanted to operate. I wanted to try non evasive therapy first however money is short and I can’t afford insurance. I found this guy and his exercises not only gave me immediate relief to get through my work day as a baggage handler but in a few short months I regained complete range of motion with little to no pain at all!
Bro plz plz plz tell me exercises you use on your rotator cuff tear and medicine and how much time it does take to heal plz plz
Fantastic!!!!!!!!!! Im so happy for you!!!!
But why are you happy
감사합니다 덕분에 많이 나아졌어요^^
Yes please tell me the movements ?? How often. Im in pain, cant put my hands up all the way and sides
I have been told to get a shoulder replacement on my left shoulder due to a full thickness tear (MRI results). I decided to follow your 5 exercises and the shrugging exercises have actually relieved my terrible pains I've been having. I will continue to follow your videos, but wanted to thank you for giving me 30 mins of no horrific pain. You are a very smart person. Thank you so much. You are an angel
You will still need surgery to fix the problem! I have the same injury. Just saw the sports doctor for a major league baseball team. He says I need a TSA (Total Shoulder Arthroplasty). Another orthopaedic surgeon confirmed that finding.
@@brentcarson9634that's the surgery of the day among orthoped's generates lots of revenue unfortunately usually not completely successful.
If that person is not having pain and strengthening the surrounding muscles etc. why do the surgery? Full tears don’t heal I know but if you still have full use of shoulders why would you do the surgery
Why would they recommend shoulder replacement instead of rotator cuff repair surgery? Shoulder replacement is a much more serious procedure.
A full thickness tear doesn't mean that the whole muscle/tendon has separated, it just means that at part of that cuff, there's a tear that goes from top to bottom e.g hypothetically say a muscle and tendon was 10cm Long x5cm Wide x 3 cm depth, a full thickness tear could be 1cm across but go through the whole depth. So you'd still have 2cm width of full thickness at that site. They won't necessarily heal back to what they were but they can stabilise. I don't get the rationale for a TSA for a cuff tear? Surgeons gonna surgeon...
Excellent video. I am 71 yrs. old, had rotator cuff repair surgery 10 yrs. ago. I am very active, work out, and even the Dr. was impressed w my strength. My shoulder has been hurting lately and it's reminiscent if my old rotator cuff tear pain. After watching several of Dr. David's videos and following his suggested exercises , I actually could feel some relief right away. I'm soooo glad I came across his videos. He definitely knows his stuff !!! I am VERY grateful. I didn't want to have to go through another surgery and MONTHS of recovery. Thank you, Dr.David.
Hi Mary, we are so sorry to hear about the shoulder pain, especially after dealing with surgery a decade ago. That's no fun. Not everyone gets how tough it can be unless they've been through it.
We are excited you stumbled upon our videos, and even happier to hear you're feeling some relief with the exercises. We appreciate you for staying active and committed to those routines - it's not always easy.
Your progress is awesome, and we're thrilled to be a part of your journey. Your kind words keep us going.
Here's to staying Healthy, Active and Mobile! 🌟
Instant relief following one cycle of the first 2 exercises, a big thanks from England
I needed this and I'm thankful for your amazing discourse!!
Not only good knowledge, you also sounds humble and sincere. Thank you 🙏.
This video is a life saver! My shoulder already is feeling better. Thank you!
I have acute tendonitis of the right shoulder, wrist and elbow, and have had 3 separate surgeries. I still get soreness and pain, especially in my rotator cuff. This exercise that you just shared has significantly helped the soreness and pain! And it’s so easy to do! Thank you so very much! 😊👍
Of course,
I also find it useful for my re-located right shoulder joint after anterior dislocation
thank you very much
Your an angel ❤ the first exercise reduced the pain i felt the last couple of weeks. Love every bit of your explanation.❤
Excellent video! Thank you.
These have helped so much! Thankyou for sharring
You are such an excellent teacher! I have been getting PT for a rotator cuff (undiagnosed term) - Dr said “some aspect of your rotator cuff.” After @2 months of therapy, he cautioned me that I was getting a “frozen shoulder” and needed more aggressive therapy. That consisted of “stretching” my arm and twisting it in all sorts of positions that I would not ordinarily do in everyday life. They insisted that we needed to “loosen up” the shoulder. Problem is, they were painful sessions and I found it outright torture. Now my pain is much worse in parts of my shoulder that were not hurting so overall I am much worse than I was to begin with. THANK YOU for your videos and suggestions. I am anxious to try these to see if I can get some relief and improvement. THANK YOU!
Thank You Doc. I feel so relieave after these exercices . You are great . May God bless You and your Family .
Excellent advice and thanks so much .I could hardly move my right arm do to the rotator cuff pain,after two days of doing the exercises I am 50% better! A huge improvement.
Hi Gary, You are very welcome! Thank you so much for the kind words. It's awesome to hear that you've felt a huge improvement. We have a rotator cuff tear help playlist if you are interested. You can access it here: "Rotator Cuff Tear Help"
ruclips.net/p/PLJVIPiFvv1mbQ_-1YFfEePnrcxfwwf9_k
We hope you can continue to improve your situation and continue to feel relief. We'd love to hear how you are doing as you progress.🙌 Please take care!
Great advice. Thanks
Thank you so much for the truth about rotator cuff tendon tear and the common physio exercises I should NOT do. These you show here are great and help ease pain and restore mobility. You are a life saver Dr. David!
Best video ever....thank you Doc.
Doc I have no idea why you aren't getting quadruple the number of views you have. I'm almost 67, very physically active, and had left shoulder surgery 4 years ago. I was preparing for right shoulder surgery when I saw this video. My years of experience with rotator cuff injury tells me your videos are going to be helpful, and will help me avoid or at least delay surgery. I'm going to try the exercises you prescribed before I submit to going under the knife. I will do the surgery if necessary, but I'm psyched to try your exercise regimen - I firmly believe it's going to benefit me.
I will be trying these exercises. Thanks!
You have the best videos! Thank you so much for healing my depressed mood and my shoulder as I have been suffering from shoulder pain and tingling sensations in my arm and fingers for a year! now I can sleep normally and the above symptoms are almost gone.
Very good exercises, thank you
Thank You 🙏🏾!!
Very good video, thanks!
Followed your advice since have started to get shoulder pain which seems like rotator cuff injury. It worked!
Wow thank you so much for this! I did the exercises and immediately felt relief
Thank you for releasing these videos. Currently trying to heal meniscus (knee) and rotator cuff tears without surgery.
Tried the weighted the overhead press using a gym machine that allows a neutral grip. Released a trapped nerve in my traps/neck that apparently caused the shoulder pain. Thank you so much!
Sensational advice
I am so glad I have found this channel!
Hey AMRuger, Thank you so much! We are thrilled you found us too🧡 In case you are interested we do have additional information and exercises you can view in 2 playlists we compiled for Rotator Cuff Tear Help and Shoulder Pain Help. You can check them out here:
"Rotator Cuff Tear Help"
ruclips.net/p/PLJVIPiFvv1mbQ_-1YFfEePnrcxfwwf9_k
"Shoulder Pain Help"
ruclips.net/p/PLJVIPiFvv1mYePz9-6wfN8O6PUl_8zFjZ
thanks for this video ..
Thank you very much.
Thanks a million
Thank you so much.
Great information thank you! I will try these right away!
Thank you for your videos I have a suspected rotator cuff tear had severe pain in it for months just found your channel so going to try your exercises,as your suggestions are different from what im getting from the NHS herein the uk , I think your the best youtube physiotherapist you explain things very clearly and have great communication skills. Many thanks 👍
Thank you so much!
Thanks so much from a shoulder sufferer in Las Cruces. Thrilled to hear that surgery is NOT required for rotator cuff tear. Have had open surgery for right rotator cuff tear but still have limited mobility and pain 1 1/2 years later. Now left rotator cuff is torn. Have had shoulder pain, osteoarthritis for years! I am now doing physical therapy and home exercises. Can't take NSAIDS, and age 74, kidneys, liver limit acetaminophen use also. Use home TENs, cold, heat, topicals.
Great videos. Thanks.
This is my comment #2
I received my pulley from Amazon Italy today, so I started to exercise five out of five from this video. I can tell you since October 13th that I found this video my shoulder movement has been improved significantly I’m sure it is going to get better with the pulley exercise.
Thanks again Dr. Dave I appreciate that very much. You are great. 👍
Hey RV2Heaven! We are so glad this exercise has been helping you! Keep on doing them and keep us posted on your progress, please!
All the best!
Great way to teach how to heal your rotator cuff. Awesome video. thank you
Yes! This is therapy! Thankn ou so much. You must know first hand what a torn rotator cuff tear feels like!❤
Thanks for sharing 👏👏👍
I just got diagnosed with RCT and it's so painful 😖😖 I cry all day when I saw this video I started doing phase 1 , it was hard at first but I keep doing the exercises and I feel like I'm doing alot better while doing the rotation. I haven't had surgery as yet but I'm hoping I don't have to get it so I'm going to continue doing the exercises and pray I don't need the surgery. Everything still hurts a whole lot but I thank you so much for your videos 😢😢. I don't wish this pain on no one 😭😭😭😭😭
Hey Shemeka, so sorry to hear that you tore your rotator cuff :( This can definitely be very painful! We are so glad that you found our videos and we are so glad that it is getting better! We hope that you are able to recover fully without having to have surgery! We would love to hear from you in the future to see how you are doing after a while! We also have a playlist of videos for RCT in case you would be interested in learning more! Here is the link:
"Rotator Cuff Tear Help"
ruclips.net/p/PLJVIPiFvv1mbQ_-1YFfEePnrcxfwwf9_k
@@epmanualphysicaltherapy thank you
Going to give these a try!
Done in a row this is a very good neck and shoulder workout. Thanks a lot! 🙏
Thanks DOCTOR DAVID for sharing.
Hi Alyssa! Thank you for your support, we appreciate you! 🧡
Thanks I will work on these
THANK YOU! Ive been researching trying find info that didnt just say see a doctor.
Thank you
Thanks doc, i seriously wish i had access to this video back in 2016 when the wait for the physio led me to overwork the shoulder and ultimately requiring 18months to fully recover. This time round i have a lesser injury, your weighted exercises obviously help pick the one that best fits for the rate of recovery/mobility. Hat's off to you sir ...outstanding advice
Instant relief. The dialogue put in made it so smooth to help with shoulder and neck trouble ❤
Legend ! Thank You
If these exercises will get me back on the competition stage for bodybuilding, I'll be singing your praises. Partial thickness cuff tear here for nearly 10 years and reignited my pain after trying to get back into the gym. Almost giving up hope and do NOT want surgery. I think I have impingement, tendonitis and a tear, so unhappy triad. Hope your approach helps!!
You are the bomb. These videos about rotator cuff exercises, description, and diagnosis are fantastic. I started arm wrestling about a year ago and over the last few months seemed to have hurt my right shoulder(I was doing heavy singles on my right only, regular excersizes on both arms). Im going to be using all the information you have given to heal up as well as try to get an MRI to make sure. Ill track my progression to verify if this information helps. I can already tell the shrugs are key to proper recovery excersize already.
I just wanted to leave a comment and say thank you for these workouts. I've been to a physio twice with little to no help other than a diagnoses of a rotator cuff impingement. These workouts took away the constsnt tension and stiffness I've been dealing with for the longest time.
On that "Wall exercise," I couldn't do it every hour, at the beginning of
my rehab-----It would make the shoulder sore and tired; I had to do it
every 2, or even, 3 hours, after the first couple of sets. But gradually,
I increased, not only the amount of times a day I performed this tech-
nique.... but the numerical count. I went from counting to SIX, to
counting to TEN. It just takes patience, and repetition.
I am now working the, "Speed bag," like my Orthopedic Surgeon
Said I would.
NOTE;
I'm not going Full Bore on the, "Bag," but rather, medium speed and
reduced power, until I can put more 'Charge' into it.
Thanks, Doc.!
Thank you for this video!
You're welcome! 🌟😊
Really appreciate these exercises. Many thanks.
Hey there, you are so welcome! Thank you for the kind words!
This is great guidance! I had recently dislocated my shoulder a second time within a span of 10 years from the first incident. I did not get surgery on the first dislocation - both dislocations caused by a traumatic fall with my arm out. I will definitely use some of these exercises and modify what exercises were recommended by the physio. I am now 3.5 in since the dislocation that took place, but I know for a fact these exercises are SO IMPORTANT!! Thanks Dr.David!
doc thank you so much it's really my frozen shoulder back Abit now for the first time doing the 5 exercises
Thank u for the great excercises..they are helping..I didnt have the over the door pulley BUT made one myself..had an over the door hook from Dollar Tree and used a jump rope with handles AND it worked just the same!! And I got more range of motion when I extended my arm out in front of me , shrugged then lifted and there was LESS pain..
Thanks for posting this video. My left shoulder is the issue. I've been seeing a physical therapist for this for a few weeks. He suggested to see an orthopedic surgeon for further review. Anything overhead kills me, sleeping at night is really tough since I turn quite frequently. I have been doing the bands since the aggravation. My left shoulder was hit by a .50 cal butt plate while serving. I have subscribed to your channel and hope that with your guidance things will get better.
I have both of my rotator cuffs torn. I also have arthritis in both shoulders. Thank you for this information,❤
After doing the shrug progression I felt an immediate pump and increased mobility!! I'm gonna start doing these exercises every day, thank you Dr. David.
Thanks you Sir I am doing this Feel a lot better
God bless you thank you
It's great exercise and brilliant ideas
I appreciate it,I AM practicing. It's very effective
Thank you sir
I'm new to RCI (v. painful), this helps a lot. It also confirms what I am already doing in my weight training (for fitness, not body building), i.e. including shrugs in several exercises. Particularly, the shoulder rotation is most helpful as my RCI is compounded by advancing arthritis - I make a point of doing as much exercise as I can to help keep it at bay. Thank you for this, very helpful.
You're welcome @theondebray!!! We hope you get back to feeling 100% in your shoulder very fast with these shrugging movements!!! It should take pressure off your shoulder joint to help your arthritis too!!
Excellent tips
Hi Neelam, Thank you for the kind words!
good information! I like all the exercises shown. I will definitely do them!
Hi Victor!👋 Thank you so much for the encouraging words. We are excited to hear that you are going to give these techniques a try. In case you are interested we do have additional information and exercises in a playlist we have compiled for rotator cuff tear help. You can check it out here:
"Rotator Cuff Tear Help"
ruclips.net/p/PLJVIPiFvv1mbQ_-1YFfEePnrcxfwwf9_k
We'd love to hear how you are doing as you progress.🙌 Please take care!🌟
Fantastic! I’ve been doing these every day multiple times. I can feel and see how stiff my shoulder is. Ugh. Today I applied heat to my shoulder for about 20 minutes then did the pulley and the cat/cow stretch. Wow! Big difference after the heat. Joint felt more open and lubricated. My shoulder flexion was so much higher. Lateral and medial rotation are nil. Will keep working slowly on that.
Thank you so much!!!
He is one of the best physio. he healed me in a 2 week.I had bad shoulder pain since year.By doing his exercise I am feeling better now.Thank you😊
amazing video
Dr David I am doing 1st exercise 2nd angry cat rocking 3rd shrug. 4th weight shrug hold I0 seconds,,, Then hangs off a bar. Started 3 times a week and found the pain lessen and big improvement
Thank you! This first exercise took away 90% of my shoulder pain. And I've had the pain for months!
Excellent. Thank you 🙏
Hey Byron, You're welcome! We're happy to help.😃 In case you are interested we do have additional information and exercises in a playlist we have compiled for rotator cuff tear help. You can check it out here:
"Rotator Cuff Tear Help"
ruclips.net/p/PLJVIPiFvv1mbQ_-1YFfEePnrcxfwwf9_k
Please take care! 🌟
I'll try it
Great job thanks
Hi Jair, you are very welcome! Thank you for the kind words!
🎉Thank you!!👏👏👏👏
Awesome video!!! Yes, at physical therapy, they didn't give me more direction other than raising my arm up and down on the pulley!Thank you,
Hey Millie, It's our pleasure to be able to assist you.🧡
It's heartbreaking for us to hear that you've been struggling with your rotator cuff!🥺 We hope that your start feeling some relief soon. In case you are interested we do have additional information and exercises you can view that we have complied into a playlist if you'd like to check it out. If so, you can do so here:
"Rotator Cuff Tear Help"
ruclips.net/p/PLJVIPiFvv1mbQ_-1YFfEePnrcxfwwf9_k
We'd love to hear how you are doing as you progress.🙌
Please take care!
God bless you.
Thanks, the degree of progression between the exercises was really useful in giving a way to feel through the injury as healing came together. I’ve a feeling I only had a partial tear as, once the initial inflammation settled recovery was faster than I expected, yet I felt reasonably safe in the process.
Hi Glenda I sent you a link of the video right under your video. It's showing how to do some simple excercises.
Thanks very much !
Hey Dax, You are very welcome!
My right shoulder joint had been dislocated anteriorly few months before and manually re-located successfully
After doing such exercises, i really feel good
Please suggest me everything regarding how to gain approximately the same strength of the shoulder as it was before the dislocation
U r doing a good job
Lot of love from india💞
You are truly one of the rare best I have searched for one year. Thank you very much!!
So, when doctors say rotator cuff does not heal by itself without surgery, I think these are fibers, so why not get healed if the person has good cells to produce naturally? Especially the surgery somehow doesn't give 100% results. Could you do a clip on this topic, please?
Thank you again for all the great information you have shared with us.
Thank you!
You're welcome!
Thank you!!
You're welcome Diana!
El Paso is so beautiful. Thanks for this video, I hurt my left shoulder 3 weeks ago and still can't lift my arm. Last week I hurt some ribs on my right side, so now I can barely get in and out of bed and work is torture. I just hit the start button on these first 4.
Hi! Thank you SO much for this video!! I go for my MRI Tues. and I know it's going to show a tear. I will definitely try ALL of these exercises! Thanks again!!!
Been a nagging right shoulder for the past year then I did something at the gym this weekend that finally was the last straw. My shoulder is killing me. Going to ortho in morning and hopefully will get an answer, but I’m starting these asap. I do not want surgery. Thanks for the info/advice, it’s very much appreciated.
Thanks for this video. I’ve been dealing with a tear for months and no improvement. Now the outside of my arm and down has started bothering me too. I’m gonna try this out. Thank you!
Thank you!! 🙏🏽
Hi Jasmine!
Thank you! 🙌 Below is a link for some additional information that may help as well:
"Rotator Cuff Tear Help"
ruclips.net/p/PLJVIPiFvv1mbQ_-1YFfEePnrcxfwwf9_k
🧡
Thanks!
Hey @mosiergirl1! You are very welcome! We really appreciate the support!
You have some excellent suggestions, some I had figured out on my own. What would be appreciated is a quick video that describes what exactly is a rotator cuff tear, and what causes the popping (ligaments perhaps?) when rotating the ball and socket per your exercises. Help us better understand our injury. Thank you.
This is really good, worked for me. There was a pop and then relief. Going to continue doing these exercise. Thanks.
Keep up the good work doc 🙏🙏
I have a tare in my left arm ans I have bee doing your exercises and there has been a huge difference ans most of the pain is leaving . Thankvyou so much!😊
I love this one of the best exercises ever .thabk you so very much
Hi Barbara! Thank you so much, we love to hear that! 🧡🧡🧡
Thanks for the informative video! Is this still applicable to shoulder bursitis injuries?
thank you sir
Hi Jandi, you're welcome. Just in case you're interested, we have a rotator cuff tear help playlist you might find helpful. You can access it here:
"Rotator Cuff Tear Help"
ruclips.net/p/PLJVIPiFvv1mbQ_-1YFfEePnrcxfwwf9_k
We also have a Rotator Cuff Tear Recovery Program. The program is similar to our in-person treatments minus the manual manipulation. The Rotator Cuff Tear Recovery Program is a comprehensive program designed to get your shoulder pain under control to allow the rotator cuff tendons to heal.
Then it guides you to correct the underlying root muscle imbalances so that you can fix the source of the problem (rather than just treat the symptoms) and get long-term relief from shoulder pain. This program works even if you've had rotator cuff surgery in the past but continue to have rotator cuff problems. To learn more please click this link: www.epmanualphysicaltherapy.com/rotator-cuff-tear-recovery-program/
We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!