Top 10 Rotator Cuff ExercisesFor Pain Relief- Without Surgery
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- Опубликовано: 11 июл 2024
- This video takes you through an entire program, from when you first hurt yourself to when you are ready to strengthen and support the shoulder.
0:00 Intro
1:05 Pendulum
1:53 Derma Edge
2:27 Table Slide
3:02 Pulley
3:47 Shoulder Blade Squeeze
4:25 Shoulder Isometrics
5:50 Wall Rock
6:52 Row And Rotate
7:41 Side Lying Rotation
8:49 Rotate And Lift
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Disclaimer:
The information contained in this channel should not be used as a substitute for the advice of an appropriately qualified licensed physician or health care provider. The information provided is for informational purposes only. These videos may not cover all possible causes, treatments, and effects. Please check with your health care provider if you have questions or concerns on any video. Although we attempt to provide accurate and up to date information, no guarantee is made to that affect.
Thank you for sharing your knowledge. Very much appreciate.
Thank you Kristie. Very helpful!!!
Thanks Doc. Much respect...
@Dr. Kristie Ennis, Thanks one of your earlier videos, my rotator cuff is 100%! With gratitude and wishes for your ongoing professional success. Onward and upward: Cheers! 🙂
Great exercises. Thank You !!
I was just getting ready to do some shoulder exercises for my shoulder coming up on 8 weeks out perfect video
Thank you so much teacher
Excellent! 👍
Injured rotator cuff years ago. That bent over arm swing like a gorilla feels so good! Thank you so very much! ❤️❤️❤️
Thanks Great stuff 👍 ☘
THANK YOU !!!!
🥰🥰🥰
It's great as always
Thank you!
Extremely useful. Thx!
You’re welcome!
Thank you Kristie! I wish I'd met your channel earlier. You give all what's needed systematically. Most of the other channels seem to give "efficient" exercises but they ignore keeping them under control considering the injury and pain level. I'll happily leave another comment hopefully as soon as my shoulder gets better and I go back in sports.😊
You are welcome and thank you! Hope your shoulders heals quickly!
Very helpful , thank you.
Glad it was helpful!
Excellent tips and routines, Dr. K! Last summer I had 12 weeks of PT for suspect rotator tears and/or impingement and my post-PT directives were to continue work with stretching, Thera-Bands, and many of the routines you show in this video. It works. While not 100% yet, my pain and range of motion have improved to "near back to normal" status. A true believer!
That’s wonderful!!
Thank *you* Kristie for the rescue. You explained the muscles involved to where I actually understood, as apposed to my practitioner. And you gave me great advise that feels good and right, as opposed to the therapist I was referred to who said they could squeeze me in about late August. (I said I was planning on recovering by then.)
Second time you've saved me. (I expect.) You are a pillar in your field.
-- Freeman
I’m so glad I could help out!!
Lookin good!
Happy Gilmore! Lol. Thanks for all you do Dr. Ennis. You are a fabulous human being! Everyone support her and buy her body working tool. It’s great
Bravisima👏🤗
Isometrics has been a great addition to my exercise routines. It serves to bring blood flow to muscles that require the benefits. All of your exercises are isotonic in nature.
I tend to use isometrics at the beginning of an injury and progress as the injury progresses. Check out this video:
ruclips.net/video/xj6JWIHTjcE/видео.html
I've been going to physical therapist for over seven years for my shoulder the last exercise was definitely the best I've ever done thank you
Thanks for sharing! You are welcome:)
Thanks!
Your exercises have all been enormously helpful. I can't thank you enough. And I love your presentation - makes you want to run and play!
That is so kind! Thank you!
Thank you for the great video! I think I have a kinda unique problem. I've been seeing my physiotherapist for more than 1 year now with a problem with my right shoulder/rotator cuff.
My right shoulder is clicking/jumping during lateral raises but its not painful anymore. There's no problem with shoulder press also.
However when doing chest press - while using bigger weight; with small weights there's no pain - my right front delt/rotator hurts and also my brachialis/pronator teres (somewhere at that area).
Its can also be extremely painful to put on a backpack/jacket. (also i feel something above my collarbone, and around my neck)
If i do the rotation movement while me fists face towards the ground and theres a 45 degrees angle with my shoulder, it hurts at the front delt/rotator and also down the biceps. Only in the right arm (doing any kind of biceps exercises dont hurt except when my right arm is facing backwards like in movement 1 in the video above, so when the dumbbell/cable movement starts from behind my back).
Also its really painful to do this excercise and doesnt improve even after doing it for months: ruclips.net/video/GEH6Y-_1X84/видео.htmlsi=zOqCK6GLWam_xNne&t=350
i feel something around my forearm and wrist also and in my neck too, so basically from my next to the wrist theres an uncomfortable feeling
Its been more than a year altogether and despite having babysteps i dont see a significant results :\
I've been seeing a chiropractor also and he doesnt know whats the problem either, like my physiotherapist so basically we are just experimenting.. right now with the right scapula activation.
Do you have an idea what can be wrong or what should I do the improve the situation?
Thank you in advance!
My wife had me add a pulley near the top of a door, to pull on a rope like what you did with a strap. I found that hanging by my fingertips from the top of a door frame loosened a frozen shoulder, slowly adding more of my weight and leaning forward, with my fingertips pointing away from me. I also went to an orthopedic surgeon and did the stretches and strengthen moves he recommended- he only gave me a 1 in 10 chance of fixing it myself, but I was able to get it back to normal by myself without surgery. Bob and Brad have a video about hanging from an overhead bar for shoulder problems.
Looks yum! I mean fun!
THANK YOU! I have a very painful frozen shoulder. I will add exercises. Hopefully, I can keep some sleep
You’re welcome ☺️
Working on healing a rotator cuff tear so I don’t have to undergo surgery 🤞Thanks doc!
You’re welcome and good luck!
hi Doctor thanks again for your help video. you looking beautiful 🍫❤🇬🇧
Hi kristie are pendulum swings okay for bursitis and rotator cuff teninopathy
I just found this channel my shoulders are trash. Heres to hope. 🎉
Hi guys! I’ve heard from a lot of you that the sound seems off. I’ve listened to it on my phone with and without my headphones without any issues so I’m not sure what’s going on. Any suggestions?
I had no problem with the sound. Except the ad was loud of course!
How about showing us how to relieve pain from the shoulder rotator cuff injury with the derma edge
Good idea! I really need a Derma Edge series!
Kristie, thank you for you videos. I have a rotator cuff injury and have been doing your rehab exercises for them. One question, is it ok to put extra strain on the rotator cuff with resistance bands or should I hold off until it is healed ?
You’re welcome! Without seeing you, that’s a tough one to answer. I typically have my patients wait.
Can you please make an video on triceps tendinous please…
I can! Here is a stretching video:
ruclips.net/video/-U2WuVI00xw/видео.html
The audio seems to have been uploaded with out the left audio channel…. Very helpful video though thank you.
Ugh that pulley in post op rehab was the worst lol. But it was very effective for sure. I got 100% of my strength back, after a year, with moves like this and resistance submerged in water.
Awesome! Glad to hear your strength returned!
I had a tear in the supraspinatus which caused a completely frozen shoulder quite some years ago, what followed was weekly physio and quite a few of the exercises you demonstrate in the video. It's improved considerably over the years but i never gained full range of movement, i get nerve pain and some days it aches when i've over done it in pilates but i can't complain as compared to the pain of the frozen shoulder what i have now is nothing.
Dr. Kitty Ennis 🐱
Thank you so much i have tears im not young 75 your exercises have really helped me wish i could visit you dr visit maybe zoom
You are welcome and I’m glad I can help:)
I do offer zoom:)
I have been dealing with right shoulder pain off and on for years and I have always suspected a torn rotator cuff. I do have a workout routine with weights, not body building, consisting of about 18 upper body lifts QOD. Recently I have found that the pain from doing bench presses has become intolerable and so I have had to stop for over two months. Once in a while I will test with less weight and find it still very painful so I don't push it. The rest of my lifts do not seem to aggravate it much at all, but I would like to reach the point where I can again include it. What do you think?
By the time I got diagnosed, I had a resolved dislocated shoulder, a torn rotator cuff, a frozen shoulder, and bursitis. I had adapted everything from washing my hair to putting on a coat. An injection for me was magic. Therapy, too -- before and after the diagnosis. All to say go see someone. I'd go back to super basics, which would not include bench presses. You may be doing more harm than good, reinjuring whatever is damaged. A good PT may be able to assess your ROM, adaptations to injury you may be making, etc., and help you chart a path back to bench presses.
Hi doc. Are these exercises useful for frozen shoulder? Pls respond. Thanks in advance.
Here’s a frozen shoulder video:)
ruclips.net/video/9q-uAixaAIQ/видео.html
@@drkristieennis Thanks a ton ☺
🌹
I would have a question.
Situation: I have shoulder pain (probably the rotator) since 7 months. I thought that stopping completely training would heal my shoulder naturally. It did not. I restarted training one month ago.
Question:
Should I stop training, and do instead the exercices you propose plus apply the ice?
I can support the pain, but I often have to stop, while my other arm would keep on going.
Thanks for any input! I guess your favorite movie would be the one with Patrick Swayzy dirry dancing!? 😅
Without seeing you in person, it’s difficult to give advice as there could be numerous issues causing the pain. Do you have someone you could see in person?
@@drkristieennis not at the time. For now, I will definetly use ice on it after working the shoulder and like I've seen you say, anytime is good also for twenty minutes or so. I don't know why I did not use it yet, procrastinating 7 months isn't responsible.... one other option, if it doesn't heal would be to see a chiropractionner. Then, if it doesn't resolve, I'll need to tell my family doctor about this issue. It would be nice if a scan of the shoulder area could detect the problem :) thanks
Was your shoulder pain from Lyme? I thought I had rheumatoid but I think it’s actually Lyme. My left shoulder.
I just had rotator cuff surgery about 3 weeks ago…. Is it safe to use these exercises to get some of my mobility back before I start the actual physical therapy?
This is definitely something to speak with your surgeon about as protocols vary.
👏👏👏
🤗
I'm sorry Dr kristie ennis I forgot to say happy Valentine's day to you it's just that I don't have the time and I have been busy
No worries! Happy Valentine’s Day:)
Not sure why, but I only hear audio from the right speaker until 9:50 in the video.
Enjoyed the video though!
I have some pain in my bicep, what causes that? And is there an exercise i could do to target that, im an artist and paint using my arm so it’s important that my rotator cuff is in good shape
Without seeing you, it’s difficult to give specific advice. Have you seen my biceps video?
ruclips.net/video/wEZgwJGQZrI/видео.html
Yes it has helped the bicep
I wake up in terrible pain guess I’m sleeping on arm, what can I do to get my life back I’m an artist I paint and I cantnow
I don't want to be "that guy" but some of your videos only play sound in one earphone. Great videos btw.
I’m sorry:( I’ve been trying to figure this out and I think I’ve finally got it! Next Tuesday’s video should be equal:)
Amazing video and I've definitely had problems with shoulder pain! You're awesome Dr. Ennis and always appreciate you! 💯👍
Thank you! Hope your shoulder feels better:)
@@drkristieennis thank you so much! I absolutely appreciate you Dr. Ennis! 💯
The video has no sound...
I’m always surprised with how many people call it a “rotator cup”.
I cant hear anything, no sound?
It looks like one headphone side was not working. It should be fixed for next week!
@@drkristieennis thank you !
Monty Python
you should never tie anything to a hook from a door. You cannot depend on that Hook that usually goes into a hollow door, or it is non-secured in a solid door, never as it never place any rope strap band onto a hook of a door.dangerous