Purchase a printable worksheet featuring the rotator cuff exercises in this video here: www.askdoctorjo.com/purchase-rotator-cuff-exercises-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
SHILPA I think the number of repetition and weight can be personal. If you don’t have pain, use heavier weight, but not too heavy to perform the exercise correctly. Rotator muscles are small muscles and the weight should not be over heavy. For biceps, the weight can be heavier. I like the clear and simple instructions in her video.
This video sounds promising though. I don't have any type of pain the only thing I know is I have really good internal rotation, thinking it could be basically taking up all the flexibility on that from my external rotator?
Surgery done to my right shoulder because of accident . I get pain sometimes when lifting something. Could you suggest these exercises for this problem.. please madam reply..
Holy hell i have been dealing with this for over a year and that exercise reduced a looooot of pain, if that thing relief by one single session i cant wait to make it a routine and see what changed at the end of next month
I have used DoctorJo's remedial exercise videos over the last few years for two different gym injuries. They are excellent. I have actually found them better than the NHS ones.
Hey Doctor Jo, no shot you see this but I suffered a pretty serious rotator cuff injury about 3 months ago, and low key was depressed for a little bit because of the way it looked after it healed, doing these excercises not only brought the strength to my shoulder back, but brought the fullness back as well, thank you so much you are a life saver
Hi Jo , thank you for this video. I did not injure I think I strained my shoulder, reaching backwards and awkward position. I really liked the exercises and felt better after the first day. I am just wondering how many days per week do I do these because I imagine rest is important. Also, maybe I just missed that the few times I watched the video sorry thanks
You're welcome, and thank you for your support! I'm glad it's helping. It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
I've been doing your rotator cuff stretches and exercises for a month and these have really helped. I've gone from feeling constant discomfort in my right shoulder to not feeling any pain at all for most of the day. Thanks so much for your videos, it's made such a difference and I feel a lot better!
My shoulders were causing me a lot of grief after I lifted something that was way too heavy. After 3 weeks of discomfort/pain, I came across these exercises and feel so much better even after only a couple of days of doing these. I will definitely keep doing these exercises to keep my shoulders and rotator cuffs pain free.
Luv your vids DR Jo bc you don't waste any time and go directly into the stretches and exercises, without us having to scroll thru, thank you so much :))
I damaged both rotator cuffs at the same time and its taken me a good 2 years to heal. These exercises helped tremendously, Intially I did the isometric & pendulums exercises only. I progressed to the others after further healing. They have really helped & today I will continue to do some for strengthening. Thanks so much Dr, you have helped where my medical treatment lacked.
excellant video. having alot of front delt pain and thought it might be due to some rotator issues. laying on the arm doing an internal rotation made it feel so much better.
Doc, im a dude in korea. i had years long of pain in my shoulder after inguring it during climbing, i have been through shots, massages, numeral type of rehab exercises for years... exercise num.1 was the solution for my years of pain. I offer you my graditude.
Dr Jo, I really need to thank you for this video. I have been having some pretty bad pain from an many years old repair site. I figured it was arthritis that I was going to have to live with. After doing these exercises for the first time today the pain in my shoulder has dramatically decreased already. Thank you so much! 🙂
Your videos have been a life saver. This is such a humane and generous thing that you are doing by posting these very helpful videos. Thank you for caring and helping.
Ok to anyone reading the comments. These exercises work so do them. I promise you will not be disappointed. I am 57 and do Jiujitsu and my shoulders were in constant pain. Did these and in one night 95% of pain was gone. Yeah no BS I had the bands and used a light weight instead of the soup can. Thank you for doing this video it was pure gold.
Oh thank you so so so much. I am having a torrid time with a rotator cuff injury and muscle tear. The exercises prescribed to me has made my pain unbearable and life has come to a standstill for me. Today when I looked at your video I felt so relived looking at the smooth and scientific excercises demonstrated by you. I will certainly try this out to ease my pain and for my ROM, which is completely restricted. Also my hugs and love ❤ to your dearest doggie baby!
Hey doc! Just wanted to thank you because your exercises have helped me a lot with my injury! My doctor recommended this video and I’ve been doing them practically everyday since then. Thank you!
Great advice Doc. I'm a swimmer and after some shoulder pain I got into the habit of doing the internal and external rotations underwater. I can't recommend it enough. The resistance of the water compliments the excercise and you can do both the internal and external rotations at the same time in one smooth movement.
I started doing most of these after 1 month of disc golf. I have been doing all exercises almost everyday just lightly. Its been about 2 weeks and I am starting to notice a difference now. I can push the throws a little more and I can physically feel more muscles being used and no soreness. I can just say anything be patient and stick with these exercises, In time they are working.
~ Took 13 months to reset shoulder socket. The two area's of exercise that I'm working are, hold your hand in front of your face, knuckles aligned with the far ear and raise the elbow higher than the top of your head, is extending your arm behind you ( all directions ) and flex out as stretching while curling. These two motions are where the weakness resides at.
Thank you for this, I’ve been paranoid about my rotator after a minor strain during bench press, and I felt a little pain again practicing for a gymnastic planche which is all your weight on the upper/mid part of your body, and this video is like gold for me !
I cannot say thank you enough for this video. It isn't the only video that has been massively beneficial, but I have had problems with my rotator cuffs for over a decade.
Thank you for all your videos Dr. Jo! I am a PT transitioning back to outpatient after many years spent in a totally different setting and your videos have been great as a refresher course.
Thanks Doc. My right shoulder is jacked from overuse/falling due to my left side being weak from M.S. Everyone wants to either cut or inject. I'm choosing to rehab myself. These are a great help!
Well reps are always different for everyone. However, I'd say at least do these twice a week. If you want to know the amount of reps and sets YOU can do, I recommend doing as many reps as you can the first day without stopping, then rest for a bit until you feel ready, and then do another set of reps to failure (which basically means do the same thing again). Just keep repeating this until the reps of your current set are about 10% less than the amount of reps you did when you started. For example, if I did 10 reps the first set, rested, and then did 10 the second set again, rested, then did 9 reps again, rested, and finally did 8 reps during my fourth set, with no way of being able to do more without stopping and resting again, then I should've only done 3 sets, and therefore MY range should be around 3 sets to failure (9-10 reps each). Get it? 😅
I have finally found some relief ! I was/am in bad shape ... great advice and no stress on the body. Exactly what I needed and your method is clear and comfortable to use. I'll keep you posted as I continue. Thank you soo much !
I am so glad and blesses that I found you!!! I had a recent injury on my right side/shoulder from a hard fall and I have been experincing pain for weeks...and some of the videos I have watched from you it have help out a whole lot! God Bless You!!! Thank You for your videos
Thanks so much for the exercises. They feel great. Question: what would be a good routine for these exercises? In other words, should I do them all daily? and also how many sets or reps of each? Thanks in advance.
You're welcome. It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. The information in this video may help: ruclips.net/video/Uo2Bz7F339I/видео.html Generally, therapeutic exercises can be done every day.
Hi Dr. Jo - I have been doing your full-body stretching routine for over two years now, and I enjoy it so much! Thank you for doing this valuable work, I really appreciate it.
I was wondering about that too. My daughter said her therapist had her doing 10 pendulum movements in both directions. I need to get the times per day/week from her. Several therapists on RUclips tout this exercise but I haven't found one that gives that info. Edit: I found this... www.askdoctorjo.com/content/repetitious-repetitions-0
Usually you should hold for about 5 seconds and do about 10 repetitions for each exercise. Some of the exercises are harder then others so use judgement and increase if needed for each exercise.
Dr Jo thank you for this video, my left shoulder slap is fully torn and my shoulder dislocates and my right shoulder hospital said I need bone shave and labrum repair as it affects back of my shoulder and is painful, now after following these 10 exercises for 2 days my left shoulder feels less pain and more range of movement is a lot better and my right shoulder I can’t feel the tear anymore, I’m so happy 😊my left shoulder I’ve had 5 operations had bad shoulder over 20years with the slap and hopefully now I can keep it stable and stop it dislocating and in a couple weeks move on to your labrum video, just trying to strengthen up my rotator cuff first, keep up the great videos many thanks 😊
Hey Doc Jo, im so glad i found your videos im going to start implementing your exercises, looking forward to doing these😁 keep up the great work 💪 i will update once a week! thanks again😁
DR .thank you for your information i did not want to go back to therapy again for my shoulder I tore it years ago I knew exercises that would help me but I like these better. Thank you DR.Joe 🙏
Thank you! I found your video very helpful....im so glad for peop!e like you who are willing to share their knowledge to help others ....Blessings to you, dr Jo😊
Thanks. It really depends on what your specific injury is and how long you've had it. In general, you can start with 1-2 sets of 10, 1-2 times a day, and then if you don't have any increased pain, you can slowly build up the reps.
Thanks doc ...physiotherapy requires lots of patience....m gonna do it ...n consistency too...u are a savior in difficult times...shall let you know when I recover...thanks again
Thank you, kind madam, for helping me with my right rear shoulder pain. I did the isometric internal isolation exercises just once I now I am free to do my push ups again. God bless you.
Sounds like the same spot I have pain. My PT did a test and said it's just weakness not holding the humerous in place so just to strengthen it up with exercises like this
Ji Doctor Jo, I have a constant clicking in my right shoulder when I perform most basic movements with the shoulder. Will these exercises help with that or is that a totally different problem to the rotator cuff ?
I have that too in my right shoulder. Recently been diagnosed with a minuscule tear in my rotator cuff through an MRI, and even just lifting my hand above my head makes it click and pop
@@sreerajb6444 I’ve attended about 12 weeks of physical therapy and didn’t have much luck. My shoulder became stronger, but therapists were overworking me and it left me in agony. I’m going to try these exercises in the video and I’ll post a follow up! I’ve had this issue for 4 years now, luckily I was told the damage to the tendon is reversible. These exercises are light enough for me to do without discomfort so we’ll see how it goes!
@@kierstenh.5320 I'm also having these issues for almost 5 years after a volleyball injury. I'm now practicing resistance training with only bands and tubes . It's making shoulder strong but can't do quick cardio like jumping jacks. It'll result in shoulder pain and light subluxation of the bicepital head. Good thing is resistance training helps. Don't over do .. if you even have confidence to push the limit. Keep posting results it helps.
Dislocated my shoulder the other day I've been trying to strengthen my shoulder and feel better again and a few of these worked instantly to help relieve the tension and my shoulder blading isn't "winging" anymore thank you
So I was at the park playing hide and seek with my grandson when I hid on the long straight sliding board...I laid on my stomach with my arms stretched up as flat as I could and OMG it was the best stretch ever!
You are the best, I’ve been surfing the net in search of all types of rehab after ostheosynthesis, yours are the most informative, comprehensive and fruitful. I can’t thank you enough. You and your pets are awesome. God bless you💜
I've gone through something very similar. I have unexplained clicking in my shoulder that can sometimes be very painful. Have you figured anything out that helped you recover?
Thank you, Dr. Jo. I had Two tendons tear. Supraspinatus and infraspinatus. I had surgery and therapy until Aetna refused to pay for more treatments. I loved my therapist, but the company charged $150 per hour without insurance, so I had to stop. That's where you stepped in. I follow your exercises. Thank you so very much
I have being doing these exercises for just two days - fell much better! MUCH more able to move my shoulder. Still not 'back to normal' but I am so glad I tried these. Thank you
I'm having rotator cuff surgery on the 30th of October. I have a complete tear of the supraspinatus and bones spurs. The procedure will be done using Arthroscopic Rotator Cuff Repair Using SCOI Row Technique (reattaching the torn tendon by securing it to one or more anchors embedded into the shoulder bone). I am also having bone spurs removed during this same procedure. I know that it is critical not to do anything stupid concerning rehab as I do not wish to tear the tendon away from the anchor(s). I have read that a rotator cuff repair can heal in 2 to 4 weeks after surgery, but a full recovery can take up to 6 months. I know that physical therapy is in two phases. Phase 1 is to regain motion (normally 6 weeks) and Phase 2 to rebuild strength (again normally 6 weeks). Doctor Jo, I followed your excises when I had a severe knee pain and within a short time, my pain was gone and my quality of life was restored. What's your advice to me on using your video on Rotator Cuff Recovery? I believe that I should rely solely on the instructions of my physical therapist for the Phase 1 and Phase 2. I want to use your video as well. Here's the question.....when can I safely start doing the exercises in your video as part of my recovery?
I'm glad some of my other videos have helped you in the past. A complete tear will take longer than 2-4 weeks most likely. You will probably be in an ultra sling for at least 4 weeks (no active movements at all), and then a regular sling for a few more weeks. Unfortunately, I can't answer that question because everyone is different. Depending on your surgery (how well you heal, what else the doctor might have to do, etc.) your protocol might be slightly different. So you will need to talk with your physical therapist about when you can start doing exercises like the above and be cleared of all your precautions by your surgeon or physical therapist.
Thanks for this video, these exercises look great. I have mild pain in the right shoulder from doing press ups and overhead exercises like shoulder press. Is it possible to continue to do these exercises (with reduced weight) if I start to do these rotator cuff exercises daily? Or should I do these rotator cuff exercises daily and rest from the other workouts?
I love your videos Dr. Jo!! Thank you for uploading such helpful pain reducing tips and tricks to the World Wide Web. Also your shirt with the green spiral like galaxies on it is amazing.
Just wanted to thank you for the video. Two mths ago my doctor said lets do surgery now after looking at my MRI. I had had previous RC surgery 10 ys ago, with great results, until now. I had full range of motion and not a lot of pain, so I said NOPE, and went home and found your video on u tube. After 1 week I noticed a lot of improvement, and after 2 mths it feels much better, probably 90%. My doc said there was a 50% chance of either better or worse after surgery on a re-do, and I just am so happy I saw your video, because those odds are terrible I think, with my range of motion and pain level that I had.
Wow. What a well explained, comprehensive set of gentle exercises. Just watching this video I feel confident that these are going to help me and also be so gentle that I’m not going to do myself any harm. Thank you. One of the best videos on this subject that I’ve found.
I am currently recovering from a rotator cuff gym injury. I found these exercises excellent and better than those on the NHS website. Great tutorial I would recommend these exercises and this video for those with these injuries.
I have a question, sometimes when I'm sleeping at and wake up or rotating on my pillow using my arms to reposition. I feel an insane pain in one of my shoulders. It happens to them both but only one of them will get this pain. Just depends. It feels like I dislocated one of my shoulders and I would need to pop/crack my arm/shoulder in order for the pain to stop and go away. I have to do this on my back as it makes it easier. It hurts like hell and the pain is in my shoulder joint area I guess. There will be minor pain there afterwards and eventually heals on it own. It happens 1-2 times a month at best. I used to thought it was only my right shoulder, but now my left shoulder gets this same issue too. There are also times when I reach for something and this pain triggers. Is what I'm feeling my Rotator Cuff having issues or something?
Watched and do them daily!! Thanks to you my rotator cuff surgery recovery is going well!! Enjoy your videos and of course your pup friends in your videos...I also have two babies!!
As far as they went the exercises given by PT were fine. However, every single exercise in your video helped on day one. Can’t wait for day two! These exercises were missing from my program. Thanks muchly.
By the way, thanks for calling out that guy in the other comment. Sadly, that was pretty tame in comparison to what some people say. I usually delete them pretty quickly, but sometimes they get through.
I have had shoulder pain (rotator cuff, traps, and llevator scapule area) for almost 7 weeks now since I received my 2nd Covid vaccine. I glad I found your channel and hopefully it helps with my pain and muscle tightness.
@@AskDoctorJo It's been almost a week since I started doing your recommended exercises and I have noticed major improvements. I still have muscle tightness and soreness, but it's not as bad. I have been doing the stretching exercises religiously at least 3-4 times a day followed by icing my shoulder. I'm thinking of slowly incorporating weight to build up muscle (I noticed muscle atrophy for being on RICE tx for over a month.
Thank you for sharing all these wonderful exercises...I have been dealing with shoulder problems and golfers and tennis elbow all at the same time. Day 2 of your exercise routine and can finally lift my arm above my head.
I have been dealing with my rotator cuff ever since I messed it up bench pressing and it healed but always had a pop sound and less strength then what I had before so me being dumb decided to hit the gym hard again and in the same boat. But can say I woke up in a lot of pain and did everything you just did and I can actually kinda lift my hand over my head from the first session thank you DR JO
My shoulder was throbbing worse than a toothache. It just hurt so bad. Just doing these exercise for the 1st time my shoulder feels so much better. The weight swinging gave me so much relief. My shoulder was aching from top to elbow. I had a trouble picking up the telephone at work or dialing. I haven’t gone to the doctor about it. I think it happen from me sleeping on my shoulder/side for years and I’m paying for it now. I will continue exercise along with Advil for inflammation. I hope I don’t have to go to doctor as this was my last straw and best straw. I can’t thank you enough. ❤️😘
Im 28. My shoulder started hurting 2 or 3 months ago. Idk why i waited so long to youtube something to help. I wanted to say thank you so much for uploading this. The internal and external isometrics is exactly what i needed 🙏
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
Purchase a printable worksheet featuring the rotator cuff exercises in this video here: www.askdoctorjo.com/purchase-rotator-cuff-exercises-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
I'm already feeling better 😊
Pls mention the weight of the small bar and how many days nd how many times for exercise
SHILPA I think the number of repetition and weight can be personal. If you don’t have pain, use heavier weight, but not too heavy to perform the exercise correctly. Rotator muscles are small muscles and the weight should not be over heavy. For biceps, the weight can be heavier. I like the clear and simple instructions in her video.
This video sounds promising though. I don't have any type of pain the only thing I know is I have really good internal rotation, thinking it could be basically taking up all the flexibility on that from my external rotator?
Surgery done to my right shoulder because of accident . I get pain sometimes when lifting something.
Could you suggest these exercises for this problem.. please madam reply..
I spent the last five days in near constant agony, by exercise 5 I was feeling so much relief. Doing good things here.
Seriously that one is did wonders to my shoulder
I had some shoulder pain recently and that 5th exercise surprised me
These exercises really helped. Wow! Thank you!
Holy hell i have been dealing with this for over a year and that exercise reduced a looooot of pain, if that thing relief by one single session i cant wait to make it a routine and see what changed at the end of next month
I have shoulder pain and doctor suggested me to visit the physiotherapist. Those exercises really helped me to relieve the pain.
I have used DoctorJo's remedial exercise videos over the last few years for two different gym injuries. They are excellent. I have actually found them better than the NHS ones.
Hey Doctor Jo, no shot you see this but I suffered a pretty serious rotator cuff injury about 3 months ago, and low key was depressed for a little bit because of the way it looked after it healed, doing these excercises not only brought the strength to my shoulder back, but brought the fullness back as well, thank you so much you are a life saver
You're welcome. I'm glad they helped.
Can you tell how you got this
Thanks!
Hi Jo , thank you for this video. I did not injure I think I strained my shoulder, reaching backwards and awkward position. I really liked the exercises and felt better after the first day. I am just wondering how many days per week do I do these because I imagine rest is important. Also, maybe I just missed that the few times I watched the video sorry thanks
You're welcome, and thank you for your support! I'm glad it's helping. It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
I've been doing your rotator cuff stretches and exercises for a month and these have really helped. I've gone from feeling constant discomfort in my right shoulder to not feeling any pain at all for most of the day. Thanks so much for your videos, it's made such a difference and I feel a lot better!
You're welcome! I'm glad they have helped.
My shoulders were causing me a lot of grief after I lifted something that was way too heavy. After 3 weeks of discomfort/pain, I came across these exercises and feel so much better even after only a couple of days of doing these. I will definitely keep doing these exercises to keep my shoulders and rotator cuffs pain free.
Glad they are helping.
Luv your vids DR Jo bc you don't waste any time and go directly into the stretches and exercises, without us having to scroll thru, thank you so much :))
I damaged both rotator cuffs at the same time and its taken me a good 2 years to heal. These exercises helped tremendously, Intially I did the isometric & pendulums exercises only. I progressed to the others after further healing. They have really helped & today I will continue to do some for strengthening. Thanks so much Dr, you have helped where my medical treatment lacked.
You're welcome. I'm glad they helped.
excellant video. having alot of front delt pain and thought it might be due to some rotator issues. laying on the arm doing an internal rotation made it feel so much better.
Doc, im a dude in korea. i had years long of pain in my shoulder after inguring it during climbing, i have been through shots, massages, numeral type of rehab exercises for years... exercise num.1 was the solution for my years of pain. I offer you my graditude.
Glad it helped.
Love your videos Dr. Jo, I'm a year out from full tear surgery, your videos have helped me with continuing my strengthening of my shoulder.
Thanks! I'm glad they have helped.
It's my first time to see shoulder exercises from laying prone and side lying.. This is inspirational.. Thank you
You're welcome.
Dr Jo, I really need to thank you for this video.
I have been having some pretty bad pain from an many years old repair site. I figured it was arthritis that I was going to have to live with. After doing these exercises for the first time today the pain in my shoulder has dramatically decreased already.
Thank you so much! 🙂
You're welcome!
@@AskDoctorJo do rotator cuff heal back or is it a matter of always doing these exercises?
Your videos have been a life saver. This is such a humane and generous thing that you are doing by posting these very helpful videos. Thank you for caring and helping.
You're welcome, and thanks.
Thank you, thank you, thank you. This makes so much sense. I've been struggling well over 18 months off and on with this🙏
You're welcome.
Ok to anyone reading the comments. These exercises work so do them. I promise you will not be disappointed. I am 57 and do Jiujitsu and my shoulders were in constant pain. Did these and in one night 95% of pain was gone. Yeah no BS I had the bands and used a light weight instead of the soup can. Thank you for doing this video it was pure gold.
You're welcome.
Oh thank you so so so much. I am having a torrid time with a rotator cuff injury and muscle tear. The exercises prescribed to me has made my pain unbearable and life has come to a standstill for me. Today when I looked at your video I felt so relived looking at the smooth and scientific excercises demonstrated by you. I will certainly try this out to ease my pain and for my ROM, which is completely restricted. Also my hugs and love ❤ to your dearest doggie baby!
You're welcome, and thanks! 🐾
Hey doc! Just wanted to thank you because your exercises have helped me a lot with my injury! My doctor recommended this video and I’ve been doing them practically everyday since then. Thank you!
You're welcome!
Hey doctor Jo, these are the only excercises that have helped me after my shoulder Injury. Thank you
You're welcome. I'm glad they have helped.
Great advice Doc.
I'm a swimmer and after some shoulder pain I got into the habit of doing the internal and external rotations underwater. I can't recommend it enough. The resistance of the water compliments the excercise and you can do both the internal and external rotations at the same time in one smooth movement.
Thanks! Definitely. I love aquatic therapy. Exercising in the water makes such a difference :-)
Thanks
You're welcome, and thank you for your support!
You are the sun for many people. Thank you!
Thank you, and you're welcome!
One of the best repair videos for rotator cuff repairs that I've seen thanks for your easy to do video that explains exactly what you should do.
Thanks, and you're welcome.
I started doing most of these after 1 month of disc golf. I have been doing all exercises almost everyday just lightly. Its been about 2 weeks and I am starting to notice a difference now. I can push the throws a little more and I can physically feel more muscles being used and no soreness. I can just say anything be patient and stick with these exercises, In time they are working.
~ Took 13 months to reset shoulder socket. The two area's of exercise that I'm working are, hold your hand in front of your face, knuckles aligned with the far ear and raise the elbow higher than the top of your head, is extending your arm behind you ( all directions ) and flex out as stretching while curling. These two motions are where the weakness resides at.
Thank you for this, I’ve been paranoid about my rotator after a minor strain during bench press, and I felt a little pain again practicing for a gymnastic planche which is all your weight on the upper/mid part of your body, and this video is like gold for me !
You're welcome!
I cannot say thank you enough for this video. It isn't the only video that has been massively beneficial, but I have had problems with my rotator cuffs for over a decade.
You're welcome.
Thank you for all your videos Dr. Jo! I am a PT transitioning back to outpatient after many years spent in a totally different setting and your videos have been great as a refresher course.
You're welcome! I'm glad they have helped.
Thanks Doc. My right shoulder is jacked from overuse/falling due to my left side being weak from M.S. Everyone wants to either cut or inject. I'm choosing to rehab myself. These are a great help!
You're welcome!
Hello 😗 How often should we do these and what is the recommended reps for each exercise?
Yes
Well reps are always different for everyone. However, I'd say at least do these twice a week. If you want to know the amount of reps and sets YOU can do, I recommend doing as many reps as you can the first day without stopping, then rest for a bit until you feel ready, and then do another set of reps to failure (which basically means do the same thing again). Just keep repeating this until the reps of your current set are about 10% less than the amount of reps you did when you started. For example, if I did 10 reps the first set, rested, and then did 10 the second set again, rested, then did 9 reps again, rested, and finally did 8 reps during my fourth set, with no way of being able to do more without stopping and resting again, then I should've only done 3 sets, and therefore MY range should be around 3 sets to failure (9-10 reps each). Get it? 😅
I appreciate your getting right to the exercises without a lot of unnecessary talk!
love this girl; your rock DR Joe; God bless
Thanks!
I have finally found some relief ! I was/am in bad shape ... great advice and no stress on the body. Exactly what I needed and your method is clear and comfortable to use. I'll keep you posted as I continue. Thank you soo much !
You're welcome!
Thanks Dr Katee Sackhoff!
LOL, thanks! I haven't had that reference yet :-)
I am so glad and blesses that I found you!!! I had a recent injury on my right side/shoulder from a hard fall and I have been experincing pain for weeks...and some of the videos I have watched from you it have help out a whole lot! God Bless You!!! Thank You for your videos
You're welcome! I'm glad they are helping.
I just love the disclaimer alert! 😂😂
Right 🥰😂
You absolutely deserve every single subscriber you have. Absolute lifesaver.
Thanks!
Thanks so much for the exercises. They feel great. Question: what would be a good routine for these exercises? In other words, should I do them all daily? and also how many sets or reps of each? Thanks in advance.
You're welcome. It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. The information in this video may help: ruclips.net/video/Uo2Bz7F339I/видео.html Generally, therapeutic exercises can be done every day.
Hi Dr. Jo - I have been doing your full-body stretching routine for over two years now, and I enjoy it so much! Thank you for doing this valuable work, I really appreciate it.
You're welcome, and thanks!
How many days a week should I be doing these exercises?
I'd say 3 or 4 days per week.
Getting back into bodybuilding after a year or so of inactivity. This channel is amazing for Prehab advice and techniques. Thank you Doctor Jo!
You're welcome!
Hi im updating, the exercises are helping so much! im so glad thank you😁
You're welcome. Glad they are helping.
Thank you, just tried to simulate the movements while sitting in bed and watching the video and I already feel better.
You're welcome.
How many repetitions and times/session should you do each exercise, and how many times a week?
I was wondering about that too. My daughter said her therapist had her doing 10 pendulum movements in both directions. I need to get the times per day/week from her. Several therapists on RUclips tout this exercise but I haven't found one that gives that info.
Edit: I found this... www.askdoctorjo.com/content/repetitious-repetitions-0
Usually you should hold for about 5 seconds and do about 10 repetitions for each exercise. Some of the exercises are harder then others so use judgement and increase if needed for each exercise.
You can do these everyday . They’re such small muscles they can recover very quickly
All im gonna be doing is isometrics in my work chair all day now lol
Pure Gold... Thanks a million... Indebted to you💐🤝
You're welcome.
That first exercise was so helpful!!!
Dr Jo thank you for this video, my left shoulder slap is fully torn and my shoulder dislocates and my right shoulder hospital said I need bone shave and labrum repair as it affects back of my shoulder and is painful, now after following these 10 exercises for 2 days my left shoulder feels less pain and more range of movement is a lot better and my right shoulder I can’t feel the tear anymore, I’m so happy 😊my left shoulder I’ve had 5 operations had bad shoulder over 20years with the slap and hopefully now I can keep it stable and stop it dislocating and in a couple weeks move on to your labrum video, just trying to strengthen up my rotator cuff first, keep up the great videos many thanks 😊
You're welcome. I'm glad they are helping.
Hey Doc Jo, im so glad i found your videos im going to start implementing your exercises, looking forward to doing these😁 keep up the great work 💪 i will update once a week! thanks again😁
You're welcome!
DR .thank you for your information i did not want to go back to therapy again for my shoulder I tore it years ago I knew exercises that would help me but I like these better. Thank you DR.Joe 🙏
You're welcome.
Thank you! I found your video very helpful....im so glad for peop!e like you who are willing to share their knowledge to help others ....Blessings to you, dr Jo😊
You're welcome, and thanks!
Really helpful. Content and presentation. Thank you.
Thanks, and you're welcome.
Would you say the grip on those bicep curls was.. 'soupinated'?
LOL! Definitely :-)
Best video yet...... Detailed, yet short an sweet...... Thank u heaps.
Thanks, and you're welcome.
These are great but I need to know how many of each/how long to do each one. Thanks!
Thanks. It really depends on what your specific injury is and how long you've had it. In general, you can start with 1-2 sets of 10, 1-2 times a day, and then if you don't have any increased pain, you can slowly build up the reps.
Thanks doc ...physiotherapy requires lots of patience....m gonna do it ...n consistency too...u are a savior in difficult times...shall let you know when I recover...thanks again
You're welcome.
How often do I have to do this routine to improve my shoulder ? Every day ?
I'd say 3 to 5 times week.
Thank you, kind madam, for helping me with my right rear shoulder pain. I did the isometric internal isolation exercises just once I now I am free to do my push ups again. God bless you.
You're welcome, and thanks. I'm glad they helped.
Sounds like the same spot I have pain. My PT did a test and said it's just weakness not holding the humerous in place so just to strengthen it up with exercises like this
Really helpful stuff, thank you!
Thanks, and you're welcome!
You are literallly the best. Helped me get through a couple of injuries now. Thankssssss
Thanks, and you’re welcome!
Ji Doctor Jo, I have a constant clicking in my right shoulder when I perform most basic movements with the shoulder. Will these exercises help with that or is that a totally different problem to the rotator cuff ?
I have that too bro.. how is your arm now ?
I have that too in my right shoulder. Recently been diagnosed with a minuscule tear in my rotator cuff through an MRI, and even just lifting my hand above my head makes it click and pop
@@kierstenh.5320 Did you took any further treatment?
@@sreerajb6444 I’ve attended about 12 weeks of physical therapy and didn’t have much luck. My shoulder became stronger, but therapists were overworking me and it left me in agony. I’m going to try these exercises in the video and I’ll post a follow up! I’ve had this issue for 4 years now, luckily I was told the damage to the tendon is reversible. These exercises are light enough for me to do without discomfort so we’ll see how it goes!
@@kierstenh.5320 I'm also having these issues for almost 5 years after a volleyball injury. I'm now practicing resistance training with only bands and tubes . It's making shoulder strong but can't do quick cardio like jumping jacks. It'll result in shoulder pain and light subluxation of the bicepital head.
Good thing is resistance training helps. Don't over do .. if you even have confidence to push the limit. Keep posting results it helps.
Thank you for selling the shoulder exercise printouts. 😊 My scapulas have been miserable! Thank you for all you do. Love your pets.
You're welcome, and thanks! 🐾
Hi Doctor, I feel pain when we I do 3rd no. excise . Will the pain reduce when we do regularly this excise.
Possibly, depending on how bad your injury is. Don't take any risks, you could injure yourself further
What a nice, clear and straightforward video.
Not one mention of the word “Right?” . Well done!
Thanks 😎
Great video! I have a question, what muscle does the "bear hug" exercise strengthen?
Thanks. Anterior delts, infraspinatus, and subscap are the main ones.
Your heart muscle 😂
Dislocated my shoulder the other day I've been trying to strengthen my shoulder and feel better again and a few of these worked instantly to help relieve the tension and my shoulder blading isn't "winging" anymore thank you
You're welcome. I'm glad it helped.
So I was at the park playing hide and seek with my grandson when I hid on the long straight sliding board...I laid on my stomach with my arms stretched up as flat as I could and OMG it was the best stretch ever!
Thank you, these exercises have started to help with the R Cuff pain i have.🙏
You're welcome. I'm glad they are helping.
You are the best, I’ve been surfing the net in search of all types of rehab after ostheosynthesis, yours are the most informative, comprehensive and fruitful. I can’t thank you enough. You and your pets are awesome. God bless you💜
Thanks, and you're welcome! The pups say, woof (hi)!!
Recently dislocated my shoulder and I can’t do the Is, and Ys . Hurts a lot and can hear crackling .
I've gone through something very similar. I have unexplained clicking in my shoulder that can sometimes be very painful. Have you figured anything out that helped you recover?
Thank you, Dr. Jo. I had Two tendons tear. Supraspinatus and infraspinatus. I had surgery and therapy until Aetna refused to pay for more treatments. I loved my therapist, but the company charged $150 per hour without insurance, so I had to stop. That's where you stepped in. I follow your exercises. Thank you so very much
You're welcome. Good luck with the rest of your recovery!
Your exercise is very helpful for shoulder thanks 💕🙏🙏
Thanks, and you're welcome.
I have being doing these exercises for just two days - fell much better! MUCH more able to move my shoulder. Still not 'back to normal' but I am so glad I tried these. Thank you
You're welcome.
Glad I found this!
I'm having rotator cuff surgery on the 30th of October. I have a complete tear of the supraspinatus and bones spurs. The procedure will be done using Arthroscopic Rotator Cuff Repair Using SCOI Row Technique (reattaching the torn tendon by securing it to one or more anchors embedded into the shoulder bone). I am also having bone spurs removed during this same procedure. I know that it is critical not to do anything stupid concerning rehab as I do not wish to tear the tendon away from the anchor(s). I have read that a rotator cuff repair can heal in 2 to 4 weeks after surgery, but a full recovery can take up to 6 months. I know that physical therapy is in two phases. Phase 1 is to regain motion (normally 6 weeks) and Phase 2 to rebuild strength (again normally 6 weeks). Doctor Jo, I followed your excises when I had a severe knee pain and within a short time, my pain was gone and my quality of life was restored. What's your advice to me on using your video on Rotator Cuff Recovery? I believe that I should rely solely on the instructions of my physical therapist for the Phase 1 and Phase 2. I want to use your video as well. Here's the question.....when can I safely start doing the exercises in your video as part of my recovery?
I'm glad some of my other videos have helped you in the past. A complete tear will take longer than 2-4 weeks most likely. You will probably be in an ultra sling for at least 4 weeks (no active movements at all), and then a regular sling for a few more weeks. Unfortunately, I can't answer that question because everyone is different. Depending on your surgery (how well you heal, what else the doctor might have to do, etc.) your protocol might be slightly different. So you will need to talk with your physical therapist about when you can start doing exercises like the above and be cleared of all your precautions by your surgeon or physical therapist.
Thanks for this video, these exercises look great. I have mild pain in the right shoulder from doing press ups and overhead exercises like shoulder press. Is it possible to continue to do these exercises (with reduced weight) if I start to do these rotator cuff exercises daily? Or should I do these rotator cuff exercises daily and rest from the other workouts?
Hey even I'm suffering with the same kind of pain any advice with what I should do?
I love your videos Dr. Jo!! Thank you for uploading such helpful pain reducing tips and tricks to the World Wide Web.
Also your shirt with the green spiral like galaxies on it is amazing.
Thanks! 😎
Dr.Jo can you please make a video about tendentious !!?
I couldn't work out for 3 yrs bc of it. And I can hardly find a good exercise for it.
Do you mean tendonitis or tendinosis? Not sure what you are asking?
AskDoctorJo I have pain shoulder back side
@@AskDoctorJo tendinosis in my case. Thank you.
These might also help: ruclips.net/video/y5CZHeQEDrU/видео.html
Just wanted to thank you for the video. Two mths ago my doctor said lets do surgery now after looking at my MRI. I had had previous RC surgery 10 ys ago, with great results, until now. I had full range of motion and not a lot of pain, so I said NOPE, and went home and found your video on u tube. After 1 week I noticed a lot of improvement, and after 2 mths it feels much better, probably 90%. My doc said there was a 50% chance of either better or worse after surgery on a re-do, and I just am so happy I saw your video, because those odds are terrible I think, with my range of motion and pain level that I had.
You're welcome. I'm glad it has helped!
OMG!! Muah muah!! My shoulders feel brand new Dr. Jo!!!
So helpful! Can’t thank Dr Jo enough.
Glad they are helping!
Thanks doc, great exercises. Btw, love the socks
You're welcome, and thanks!
Wow. What a well explained, comprehensive set of gentle exercises. Just watching this video I feel confident that these are going to help me and also be so gentle that I’m not going to do myself any harm. Thank you. One of the best videos on this subject that I’ve found.
You're welcome, and thanks. Good luck!
With these exercises can I continue with my gym training or should I give a break until my rotator cuff get fixed...??? Kindly reply
Still waiting 4 reply...😕
Depends on what your gym training is. If you get pain during or after your regular training then you should stop and not push it.
Even my physiotherapist asked me to stop gymming for a month
I am currently recovering from a rotator cuff gym injury. I found these exercises excellent and better than those on the NHS website. Great tutorial I would recommend these exercises and this video for those with these injuries.
Thanks.
I have a question, sometimes when I'm sleeping at and wake up or rotating on my pillow using my arms to reposition. I feel an insane pain in one of my shoulders. It happens to them both but only one of them will get this pain. Just depends. It feels like I dislocated one of my shoulders and I would need to pop/crack my arm/shoulder in order for the pain to stop and go away. I have to do this on my back as it makes it easier. It hurts like hell and the pain is in my shoulder joint area I guess. There will be minor pain there afterwards and eventually heals on it own. It happens 1-2 times a month at best. I used to thought it was only my right shoulder, but now my left shoulder gets this same issue too. There are also times when I reach for something and this pain triggers. Is what I'm feeling my Rotator Cuff having issues or something?
i followed and did all your exercises on this video. thanks dr jo!
You're welcome!
Looking for Rotator Cuff Stretches? Check these out: ruclips.net/video/hd5TY9c1dLE/видео.html
AskDoctorJo how can i contact u i need your phone of whatsapp please
Watched and do them daily!! Thanks to you my rotator cuff surgery recovery is going well!! Enjoy your videos and of course your pup friends in your videos...I also have two babies!!
Awesome thanks doc
I've hurt my right shoulder doing bench press - it doesn't seem that bad but it still hurts from yesterday's workout. What should I do ?
As far as they went the exercises given by PT were fine. However, every single exercise in your video helped on day one. Can’t wait for day two! These exercises were missing from my program. Thanks muchly.
You're welcome.
Thanks for the great info.
Hallie (dog) says hi to Callie! 🐅
You're welcome! Hi back :-)
By the way, thanks for calling out that guy in the other comment. Sadly, that was pretty tame in comparison to what some people say. I usually delete them pretty quickly, but sometimes they get through.
I have had shoulder pain (rotator cuff, traps, and llevator scapule area) for almost 7 weeks now since I received my 2nd Covid vaccine. I glad I found your channel and hopefully it helps with my pain and muscle tightness.
I hope they help too.
@@AskDoctorJo It's been almost a week since I started doing your recommended exercises and I have noticed major improvements. I still have muscle tightness and soreness, but it's not as bad. I have been doing the stretching exercises religiously at least 3-4 times a day followed by icing my shoulder. I'm thinking of slowly incorporating weight to build up muscle (I noticed muscle atrophy for being on RICE tx for over a month.
I'm glad they are helping. Hopefully they will continue to help with a steady progression.
Can't been over lower back pain I'm just falling apart happens when you get older lack of keeping up with my body paying for it now
Sorry to hear. Good luck.
Thank you for sharing your knowledge, making me see ahead of shoulder day, and giving me great rotator cuff exercises
You're welcome.
Thank you for sharing all these wonderful exercises...I have been dealing with shoulder problems and golfers and tennis elbow all at the same time. Day 2 of your exercise routine and can finally lift my arm above my head.
You're welcome.
I’m from egypt 🇪🇬 and i just started these exercises .. ur good thank u♥️♥️
You're welcome.
I have been dealing with my rotator cuff ever since I messed it up bench pressing and it healed but always had a pop sound and less strength then what I had before so me being dumb decided to hit the gym hard again and in the same boat. But can say I woke up in a lot of pain and did everything you just did and I can actually kinda lift my hand over my head from the first session thank you DR JO
You're welcome.
You're tips have helped me so much over the years, thanks again.
You're welcome.
My shoulder was throbbing worse than a toothache. It just hurt so bad. Just doing these exercise for the 1st time my shoulder feels so much better. The weight swinging gave me so much relief. My shoulder was aching from top to elbow. I had a trouble picking up the telephone at work or dialing. I haven’t gone to the doctor about it. I think it happen from me sleeping on my shoulder/side for years and I’m paying for it now. I will continue exercise along with Advil for inflammation. I hope I don’t have to go to doctor as this was my last straw and best straw. I can’t thank you enough. ❤️😘
You're welcome. I'm glad you got some relief.
Thanks for this exercises!!! Iam feel better. I really appreciate it.
You're welcome!
Im 28. My shoulder started hurting 2 or 3 months ago.
Idk why i waited so long to youtube something to help.
I wanted to say thank you so much for uploading this.
The internal and external isometrics is exactly what i needed 🙏
You're welcome.