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..
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.
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
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 :))
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
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? 😅
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.
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! 🙂
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!
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.
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!
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!!
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?
dear Doc, i once had a shoulder subluxation doing a "T" and now i'm afraid to do all of the Is, Ts and Ys..the Ws are ok, i can do them. Do you have any suggestion as how one could gradually perform these, beginning from...where...? i appreciate your exercises, and i've been trying a lot, a few years now
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 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.
Hello Doc, I'm 15 Y/O & I had dislocated my Shoulder for the second time. & When I did MRI then doctor found some defect so Is this necessary to have surgery? Can't I heal my Shoulder without surgery?? Please reply Mam 🙏 thank You
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!
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.
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😁
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.
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.
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.
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 !
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.
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!
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.
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!
one of the most frustrating things i have dealt with last 2 years...Had my left shoulder surgery which gave me the pain relief but the shoulder weakness/stifness is still not improving after 6 months....now I am dealing with right shoulder pain....Constantly thinking about jumping in front of a 18 wheeler and crush this SOB shoulders.....
So sorry to hear you are not improving. Do you have access to a pool? Sometimes using the resistance of the water for exercises can help get the muscles working again.
No Doc..I have water phobia...Drowned before sooo no swimming pool or ocean for me haha....I wanna ask you this....My Upper traps are always tight and I don't even sit that much but I have a job that requires me to bend and pick up boxes and etc for like 500 times a day....Beside just stretching these traps what can I do to strengthen them? @@AskDoctorJo
My right shoulder is so bad there's no way I can do the I's T's W's or Y's. I can do like an inverted V with my arms near my sides but even that is painful. Hopefully it'll come as I do it more often 🙏
Hello, I tore my Rotator Cuff in 2018, did 18 wks of therapy, while I was living in Texas. Then 8 wks in Louisiana and I never got my full range back. Is there anything I could do to get my full range ? Thanks for the Video
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😊
Hi Doctor Jo! Thank you for this extremely useful video. Could you please let us know how many repetitions and sets you recommend on doing? Thank you very much, wish you all the best. P. S. Love your dogs 😍
You're welcome, and thanks! The dogs say, woof (hi). It's a little different for everyone depending on how severe your injury is, how long you've had it, etc. This might help figure it out: www.askdoctorjo.com/content/repetitious-repetitions-0
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.
Just working out shoulder - think tore it don’t want to do Surgey- so will do these. I’m a RUclipsr myself I should do more life changing content like this.
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 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?
Great video. I do have a question. Can these be done as a warm up on "Push" day? I do a push/pull/legs routine. Or would you recommend doing these after the workout. Thanks and appreciate the video.
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.
Hi Doctor Jo, what do you think about Turkish Getups for helping strengthen shoulder? They are very difficult for me and I'm not even using any weight, just closing my fist lol
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.
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.
Hi Doctor, My name is Muhammed Asif Am from India. Now am working in Bahrain. I want to know something about my shoulder. 1 year ago when i throw a ball while playing cricket i heard a sound in my shoulder. After that incident i cant throw balls. When i try i feel Pain. But i can rotate and bowl the ball with straight arm like bowlers bowling in cricket. I can't throw. Please help me to fix this problem. Hope you reply. Thank you
Dear doctor I m 24 yrs .. I had injury on my right shoulder .. nothing affected me till I had gone to job .. my job was of lifting the vegetables bags of about 70 kg s .. to 100 kg s with the help of 3 people ... when I started lifting I observed pain and continued job and my pain got worse .. then I considered doctor .. he gave me tablets (diacerein glucosamine & Msm tablets).. .. my movements are safe .. lifting heavy weights is trouble.. when I do 2nd nd 3rd ex .. I feel pain ... till when I hv to do this Mam.. pls help me mam.. how long can it take to Bcum normal
I have left hand shoulder surgery rotor cuff repair 20/03/2020 Iam trying to do pendalum exercises as told by surgeon but its sore i meant to be using my right hand to help in the exercise but after 5 day of the surgery i fell in the bathroom and injured my right hand shoulder doctors (GP) saying i may be having frozen shoulder. Know specifically in the night both shoulder very painful and struggling with my sleep as well . So i can not use my right hand to help left hand exercises rang my regular physio as advice by GP she also said to do pandalum exercise and go online and see some more exercises and try to do which I can not do this where i got your contact. Because of covid-19 and lockdowns i can not visit any physio to get physiotherapy done as well So i just don't know what to do . I need your help please . Thanks
Thanks, and 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. This might help: ruclips.net/video/Uo2Bz7F339I/видео.html
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.
Hi Dr. Joe I have a torn tendon in my shoulder came up on MRI I was going to have surgery but due to covid-19 it's been put on hold probably for the next few months. Can I do all these 10 exercises with a torn tendon its the supraspinatus tendon. I'm always worried about tearing it more with exercise or stretching.
I've had pain in both shoulders since I was 9 years old. The pain would last about 2 weeks and I would get "attacks" about 3 times a year. I'm 53 now and it hasn't gotten better. If I lift my arms above shoulder height or lower my raised arms to shoulder height I would get a sudden sharp pain in my shoulders. Some doctors are saying it could be shoulder impingement and some are saying rotator cuff tear but none of them provided any lasting solutions. What could this be?
Exercise I, Y, W's were painful on Day 1 so I did not do the reps; rest were doable. 1. Generally how long does it take to strengthen the rotator cuff so I may add these exercises to my routine? 2. For how many weeks should one do these exercises to heal? Thanks Dr. Jo; hoping to continue the exercises tomorrow.
I'm pretty sure I tore my RC a yr ago after lifting a very heavy vacuum cleaner. Did 6 weeks of aggressive PT. I'm still on caution mode bc hurts to actively use my left arm . My ortho wants to do mri, but not sure if this will solve anything bc I am not going through any surgery bc i am 69
I had posted this question on one of your other videos but I think it is more appropriate here.. Hello doc.. Great Video. Thanks.. I have a quick question. I cannot lift my left hand above head level nor can reach out towards the back to say tuck my shirt in. I however can do all the TRX type exercises that do not involve raising my hand above my head. These involve no pain. Can I continue with the exercises . Thank you in advance for your guidance.
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.
Hai ma'am manoj from India.. I'm a good volleyball player..myright shoulder ligaments tears.so can't hit the ball. Playing cricket can't throw the ball.. Consult a doctor he said operation is the only solution.. Can I try this workout . Or suggest a alternate workout ma'am
How many times for each and how often? Also I have had a separated right shoulder for 2 years now. The doc said he would not do anything to it. All the ligaments are broke loose. I can lay on my back and move the collar bone every which way and it pops and grinds like crazy and it sticks up like an egg. Anyway it's my right shoulder that's in pain and weak now. Thanks for all your help
Hi Dr.Jo, When I do that motion at 3:30 my right shoulder starts popping and I can feel a popping sensation. Does that mean I have a bad rotator cuff? Also, when I move my right arm up, I can feel a popping/shifting sensation around the collar bone. Do you know what I can do to fix whatever these problems are??
I think i tear my rotator but not sure about 8 months ago now , but due too I'm already in debt with other hospital bills,getting surgery will pile up my debts even more 😟 but the pain usually comes and goes ,and occasionally I can move my shoulder oround and sometimes even do push-ups ,without a problem, I come to work regularly ,just certain moves on my shoulder will start to hurt sometimes,or sleeping on my shoulder its very uncomfortable sometimes, need an advice plz 🙁
Are these exercises suitable for SIRVA (shoulder injury related fo vaccine administration)? It has been 5 months since I got the flu shot, an apparently it was put in too high. Still feels like someone punched me in the deltoid.
Hey Doctor Jo! I have been doing these exercises because my shoulder joint and scapula are hypermobile. I have stopped doing the internal rotation exercises because my shoulder joint started to hurt throughout the day because of them. Do you know why?
Ive shoulder popping/clicking in my right shoulder but no pain and doesn’t hinder any movement. But last week I think I went a little too hard on overhead press and ive this burning sensation in my right shoulder from 4 days ive done all the necessary stretches and mobility exercises idk what else to do and im really worried. Anyone could help me out?
While the other exercises were easy & pain free the bear hug & serratus punch inflamed my left deltoid, especially anterior & lateral, the weakest/most painful part of my shoulders. Any reason why this might happen? Thanks.
Hurt this moving my house and it's been hurting for 6 months. Hopefully this will help after a few weeks. Those last few I'm feeling the burn! With only a band 😆 🤣
Good morning Doc! I have bankart lesion issue with my shoulder. Will these exercises help me in strengthening the shoulder. My doc suggested me surgery but I am not happy to go with it.
Thanks Doc. I was doing stand up curls and preacher curls, didn’t know that was one of the exercise for torn rotator cuff. I’m also doing push ups with close grip in a position that does not cause pain. Should I stop doing push ups? I want it to heal, I don’t want to further the damage. Thanks
One more question please. Let’s say I have 15 degrees range of motion, and at 16 I begin to feel pain. Do you stop at 15, or do you push to 16 so you can stretch it?
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 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.
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 just love the disclaimer alert! 😂😂
Right 🥰😂
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 :))
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
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.
How many days a week should I be doing these exercises?
I'd say 3 or 4 days per week.
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
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.
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? 😅
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.
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?
Would you say the grip on those bicep curls was.. 'soupinated'?
LOL! Definitely :-)
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.
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.
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! 🐾
You are the sun for many people. Thank you!
Thank you, and 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 ?
It's my first time to see shoulder exercises from laying prone and side lying.. This is inspirational.. Thank you
You're welcome.
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?
dear Doc, i once had a shoulder subluxation doing a "T" and now i'm afraid to do all of the Is, Ts and Ys..the Ws are ok, i can do them. Do you have any suggestion as how one could gradually perform these, beginning from...where...?
i appreciate your exercises, and i've been trying a lot, a few years now
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 :-)
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
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 😂
speaking of rotater cuffs my gymnastics coach injured his rotater cuff on his right arm...
i think i broke my ankle when he was spotting me-
Hi im updating, the exercises are helping so much! im so glad thank you😁
You're welcome. Glad they are helping.
Hello Doc, I'm 15 Y/O & I had dislocated my Shoulder for the second time. & When I did MRI then doctor found some defect so Is this necessary to have surgery? Can't I heal my Shoulder without surgery?? Please reply Mam 🙏 thank You
Really helpful stuff, thank you!
Thanks, and you're welcome!
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!
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.
Pure Gold... Thanks a million... Indebted to you💐🤝
You're welcome.
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!
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.
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.
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.
love this girl; your rock DR Joe; God bless
Thanks!
I have impingement syndrome and the I’s, T’s, W’s & Y exercises are very difficult for me to do without a LOT of pain in the deltoid/biceps area.
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!
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.
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!
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.
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!
one of the most frustrating things i have dealt with last 2 years...Had my left shoulder surgery which gave me the pain relief but the shoulder weakness/stifness is still not improving after 6 months....now I am dealing with right shoulder pain....Constantly thinking about jumping in front of a 18 wheeler and crush this SOB shoulders.....
So sorry to hear you are not improving. Do you have access to a pool? Sometimes using the resistance of the water for exercises can help get the muscles working again.
No Doc..I have water phobia...Drowned before sooo no swimming pool or ocean for me haha....I wanna ask you this....My Upper traps are always tight and I don't even sit that much but I have a job that requires me to bend and pick up boxes and etc for like 500 times a day....Beside just stretching these traps what can I do to strengthen them? @@AskDoctorJo
These might help strengthen the upper back: ruclips.net/video/lCxDDAWIi2Q/видео.html
How often do I have to do this routine to improve my shoulder ? Every day ?
I'd say 3 to 5 times week.
My right shoulder is so bad there's no way I can do the I's T's W's or Y's.
I can do like an inverted V with my arms near my sides but even that is painful.
Hopefully it'll come as I do it more often 🙏
Thanks Dr Katee Sackhoff!
LOL, thanks! I haven't had that reference yet :-)
Hello, I tore my Rotator Cuff in 2018, did 18 wks of therapy, while I was living in Texas. Then 8 wks in Louisiana and I never got my full range back. Is there anything I could do to get my full range ? Thanks for the Video
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!
Hi Doctor Jo! Thank you for this extremely useful video. Could you please let us know how many repetitions and sets you recommend on doing? Thank you very much, wish you all the best. P. S. Love your dogs 😍
You're welcome, and thanks! The dogs say, woof (hi). It's a little different for everyone depending on how severe your injury is, how long you've had it, etc. This might help figure it out: www.askdoctorjo.com/content/repetitious-repetitions-0
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.
Just working out shoulder - think tore it don’t want to do Surgey- so will do these.
I’m a RUclipsr myself I should do more life changing content like this.
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?
POV : You came from that Rotator Cuff Tear animation and now you're paranoid.
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?
Great video. I do have a question. Can these be done as a warm up on "Push" day? I do a push/pull/legs routine. Or would you recommend doing these after the workout. Thanks and appreciate the video.
Thanks. Yes, you can definitely do them as a warm up. 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
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!
Thanks doc, great exercises. Btw, love the socks
You're welcome, and thanks!
Hi Doctor Jo, what do you think about Turkish Getups for helping strengthen shoulder? They are very difficult for me and I'm not even using any weight, just closing my fist lol
What are your recommended reps and sets?
Really helpful. Content and presentation. Thank you.
Thanks, and you're welcome.
That first exercise was so helpful!!!
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.
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
I have clicking shoulder every time i do lateral raise. Can i fix it?
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.
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! 😎
OMG!! Muah muah!! My shoulders feel brand new Dr. Jo!!!
Hi Doctor,
My name is Muhammed Asif
Am from India.
Now am working in Bahrain.
I want to know something about my shoulder.
1 year ago when i throw a ball while playing cricket i heard a sound in my shoulder. After that incident i cant throw balls. When i try i feel Pain.
But i can rotate and bowl the ball with straight arm like bowlers bowling in cricket. I can't throw. Please help me to fix this problem.
Hope you reply.
Thank you
Glad I found this!
Dear doctor I m 24 yrs .. I had injury on my right shoulder .. nothing affected me till I had gone to job .. my job was of lifting the vegetables bags of about 70 kg s .. to 100 kg s with the help of 3 people ... when I started lifting I observed pain and continued job and my pain got worse .. then I considered doctor .. he gave me tablets (diacerein glucosamine & Msm tablets).. .. my movements are safe .. lifting heavy weights is trouble.. when I do 2nd nd 3rd ex .. I feel pain ... till when I hv to do this Mam.. pls help me mam.. how long can it take to Bcum normal
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.
I have left hand shoulder surgery rotor cuff repair 20/03/2020
Iam trying to do pendalum exercises as told by surgeon but its sore i meant to be using my right hand to help in the exercise but after 5 day of the surgery i fell in the bathroom and injured my right hand shoulder doctors (GP) saying i may be having frozen shoulder. Know specifically in the night both shoulder very painful and struggling with my sleep as well . So i can not use my right hand to help left hand exercises rang my regular physio as advice by GP she also said to do pandalum exercise and go online and see some more exercises and try to do which I can not do this where i got your contact.
Because of covid-19 and lockdowns i can not visit any physio to get physiotherapy done as well
So i just don't know what to do . I need your help please .
Thanks
Your exercise is very helpful for shoulder thanks 💕🙏🙏
Thanks, and you're welcome.
Great video! Thank you so much for sharing! One question: how many times each exercise? How long should I do each exercise for? Thank you.
Thanks, and 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. This might help: ruclips.net/video/Uo2Bz7F339I/видео.html
@@AskDoctorJo yes, it did help! Thank you!
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.
Hi Dr. Joe I have a torn tendon in my shoulder came up on MRI I was going to have surgery but due to covid-19 it's been put on hold probably for the next few months. Can I do all these 10 exercises with a torn tendon its the supraspinatus tendon. I'm always worried about tearing it more with exercise or stretching.
I've had pain in both shoulders since I was 9 years old. The pain would last about 2 weeks and I would get "attacks" about 3 times a year. I'm 53 now and it hasn't gotten better. If I lift my arms above shoulder height or lower my raised arms to shoulder height I would get a sudden sharp pain in my shoulders. Some doctors are saying it could be shoulder impingement and some are saying rotator cuff tear but none of them provided any lasting solutions. What could this be?
Thank you so much Dr for sharing your great knowledge with us. You are the best!
Bravo ❤️
You're welcome, and thanks!
Exercise I, Y, W's were painful on Day 1 so I did not do the reps; rest were doable.
1. Generally how long does it take to strengthen the rotator cuff so I may add these exercises to my routine?
2. For how many weeks should one do these exercises to heal?
Thanks Dr. Jo; hoping to continue the exercises tomorrow.
I'm pretty sure I tore my RC a yr ago after lifting a very heavy vacuum cleaner. Did 6 weeks of aggressive PT. I'm still on caution mode bc hurts to actively use my left arm . My ortho wants to do mri, but not sure if this will solve anything bc I am not going through any surgery bc i am 69
You are literallly the best. Helped me get through a couple of injuries now. Thankssssss
Thanks, and you’re welcome!
I had posted this question on one of your other videos but I think it is more appropriate here.. Hello doc.. Great Video. Thanks.. I have a quick question. I cannot lift my left hand above head level nor can reach out towards the back to say tuck my shirt in. I however can do all the TRX type exercises that do not involve raising my hand above my head. These involve no pain. Can I continue with the exercises . Thank you in advance for your guidance.
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.
Hai ma'am manoj from India.. I'm a good volleyball player..myright shoulder ligaments tears.so can't hit the ball. Playing cricket can't throw the ball.. Consult a doctor he said operation is the only solution.. Can I try this workout . Or suggest a alternate workout ma'am
How many times for each and how often? Also I have had a separated right shoulder for 2 years now. The doc said he would not do anything to it. All the ligaments are broke loose. I can lay on my back and move the collar bone every which way and it pops and grinds like crazy and it sticks up like an egg. Anyway it's my right shoulder that's in pain and weak now. Thanks for all your help
Hi Dr.Jo, When I do that motion at 3:30 my right shoulder starts popping and I can feel a popping sensation. Does that mean I have a bad rotator cuff? Also, when I move my right arm up, I can feel a popping/shifting sensation around the collar bone. Do you know what I can do to fix whatever these problems are??
Could I do an isometric hold for the biceps instead of the curls? My bicep tendon is sore as well along with the rotator cuff
I think i tear my rotator but not sure about 8 months ago now , but due too I'm already in debt with other hospital bills,getting surgery will pile up my debts even more 😟 but the pain usually comes and goes ,and occasionally I can move my shoulder oround and sometimes even do push-ups ,without a problem, I come to work regularly ,just certain moves on my shoulder will start to hurt sometimes,or sleeping on my shoulder its very uncomfortable sometimes, need an advice plz 🙁
Are these exercises suitable for SIRVA (shoulder injury related fo vaccine administration)? It has been 5 months since I got the flu shot, an apparently it was put in too high. Still feels like someone punched me in the deltoid.
Hey Doctor Jo! I have been doing these exercises because my shoulder joint and scapula are hypermobile. I have stopped doing the internal rotation exercises because my shoulder joint started to hurt throughout the day because of them. Do you know why?
Ive shoulder popping/clicking in my right shoulder but no pain and doesn’t hinder any movement. But last week I think I went a little too hard on overhead press and ive this burning sensation in my right shoulder from 4 days ive done all the necessary stretches and mobility exercises idk what else to do and im really worried. Anyone could help me out?
While the other exercises were easy & pain free the bear hug & serratus punch inflamed my left deltoid, especially anterior & lateral, the weakest/most painful part of my shoulders. Any reason why this might happen? Thanks.
Hurt this moving my house and it's been hurting for 6 months. Hopefully this will help after a few weeks. Those last few I'm feeling the burn! With only a band 😆 🤣
Good morning Doc! I have bankart lesion issue with my shoulder. Will these exercises help me in strengthening the shoulder. My doc suggested me surgery but I am not happy to go with it.
Thanks Doc. I was doing stand up curls and preacher curls, didn’t know that was one of the exercise for torn rotator cuff. I’m also doing push ups with close grip in a position that does not cause pain. Should I stop doing push ups? I want it to heal, I don’t want to further the damage. Thanks
Hi Dr Jo, do you think a firm mattress is helpful for issues related to shoulder and back pain?
One more question please. Let’s say I have 15 degrees range of motion, and at 16 I begin to feel pain. Do you stop at 15, or do you push to 16 so you can stretch it?
Thank you, just tried to simulate the movements while sitting in bed and watching the video and I already feel better.
You're welcome.