Best Self-Treatment of a Rotator Cuff Tear | Shoulder Rehab without Surgery
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- Опубликовано: 29 июн 2024
- Want to rehab your shoulder without surgery? Try these exercises, including modifications and progressions, to restore range of motion and facilitate healing.
Timestamps:
0:00 Intro
2:24 Posture Correction
2:51 Bilateral Shoulder Blade Squeeze
3:22 Bilateral Shoulder External Rotation Active Range of Motion
4:03 Shoulder Flexion Active Assisted Range of Motion with Dowel
4:42 Progression to Shoulder Scaption and Abduction Active Assisted Range of Motion with Dowel
5:17 Upper Trapezius Stretch
6:25 Activity Recommendations for Optimal Recovery
7:25 Return to Sport Recommendations
Stretching Dowel/Stick:
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When you're able to perform these exercises easily and you're able to lift your arm without pain (or minimal pain), you may be ready to move on to strengthening. Check out this video to test your range of motion and strength, and move on to progressive strengthening: • Rotator Cuff Strengthe... .
Please leave questions or comments below and I'll get back to you. Thank you for clicking the thumbs up button and subscribing to the channel! Every like and subscribe helps RUclips promote the video for other viewers who could benefit from this video. Click the notification bell to stay current on new videos.
Check out the other videos in my shoulder rehab playlist: • Shoulder Rehab
** This content is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider for guidance about any specific medical condition and before doing anything contained in these videos. The viewer is solely responsible for all outcomes of the use of this material. 
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Thank you so much for sharing. I have other complications that would make surgery extremely difficult. I will be starting your exercises in the morning.
No one has stressed “don’t push through the pain” so I’m hoping I haven’t made the injury worse. God bless you !
Sound right,but without therapist assistance could be a hasard
I have done many stretches and exercises for my torn rotator cuffs on both sides from various RUclips and therapists. Your combinations have been the gentlest and have given me the most benefit. I actually look forward to stretching time because the relief afterward is so good. Thanks so much. You are making a positive difference in people you will never meet in person.
krr711, this is all so great to hear! Thank you for sharing your experience. I am very glad you have found my video beneficial and that you look forward to doing your exercises because you feel so much better afterward. I'm going to keep this comment to share with others for encouragement!
We want to have shoulders down and bac your side squeeze the shoulder blades down and back think of sliding your shoulder blades down into your back pocket pause there and relax squeeze a shoulder blades down an back six continue for 15 to 20 repetitions Bring your hands forward two for 15 to 20 repetitions comfortable I'm going to hold stick with my stick stick 15 to 20 repetitions too much to start exercise 30 to 45° weeks down the road I'll show it to you now you're press
Your point?
@@MovementFunction Hi , I had tear off supraspinatus 3,5 cm 10 month ego and Im waiting for Surgery because my Doctor told me I have to have Surgery but now I can Lift stuff on side. Do I have to have Surgery ? Because Im so scare
Please let me know
Good Job 😊
@@honda115a The main things to consider are your pain level and function. The true purpose of surgery is to restore pain-free function. If you already have pain-free function (or close enough for you), then I don't see why your need surgery. Someone might say that surgery is necessary to repair a complete tear... okay, yes, but if you can lift and use your arm and don't have pain, then you can probably live with the tear... that's my professional opinion.
You are a natural born teacher. This was perfect , not an extra word and everything valuable to know. Much appreciated.
Thank you so much! I'm glad it's helpful and valuable for you! Thank you for your comment!
Short & sweet & to the point for exercising….thank you! It’s working!!
Thank you for taking your time to post this video, I really appreciate that!
Thank you so much - the best advice I`ve see uptill now. I felt right down on my right arm and shoulder 3 weeks ago. I try to do my daily duties and for over a week all I could do was to lift a coup of coffee. Your exercises just speaks to me and just what I need right now.
I watched you for less than One minute and immediately knew you were dead on the right road to recovery. I'm a living testimonial Rotator Cuff Tear survivor. Five times have I torn both shoulders total and had Three surgeries total on both shoulders. Last week I tore the Left one again! Could not Raise or lift for 3 to 5 days. Frozen peas 2 to 3 times a day on the shoulder . Rest and Relax. Slowly start to stretch and walk the wall with your hand, using the other arm to hold it up 3 times , 5 second reps once or twice a day. I will start these exercises tomorrow as I have had PT before and yours are quite accurate. Thank you for reminding me that I can help repair somewhat my body will accept! Bless you for helping others, you are truly Gifted with your healing skills!
I'm glad my video is helping you get back into the rehab routine! You are an inspiration to others. Thank you for your comment and your blessings. All the very best to you!
your energy is so positive and you are so clearly focussed on the solution. the whole presentation feels so soothing and allowing the healing process and giving people confidence. just the best thank you so much
AWESOME, clearly and thoroughly described tailored rehabilitative steps to take……grateful for your, very caring, professional and practical instruction !
Many thanks. I really appreciate your gentle approach to healing a rotator cuff tear. I watched several other RUclips videos and tried following some of their exercises and caused myself more pain as a result. I'm looking forward to trying these exercises. I also appreciate that they're not overwhelming for a senior.
delivery is wonderful, its simple, basic and so often missed by many, many practitioners.
Thank you so much for these wonderful exercises! They have really helped bring a lot of relief.
Awesome demonstration for self help treatment!!🥰
What a relief to do these. Thank you.
RTC treatment without Surgery
- Postural correction: Full body
- Bilateral ER w/ squeezes
- Cane aarom flexion-> scaption -> abduction
- Upper trap stretch
- AROM: work on getting full motion actively
- if there’s any pain w/ any of these exercises or motions then stop doing that one exercise
- use your injured arm for small movements
- use your other hand to assist for bigger movements
- isolated cuff strengthening
- functional cuff strengthening
Reassess:
- compare motion on R vs L arm
- practice your sport motions then increase the weight and speed overtime
These exercises are good ONLY if you don’t have a total tear of RC. Total tear with tendon retraction over 1 cm requires surgery. This should have been explained.
Thank you very, very much for these very clear and helpful exercises!
Love your demonstration for my shoulder!🤗
Thank you for the video. It's brief and comprehensive. 👍
Thank you so much! My shoulders feel the years of bjj training and thus these exercises will hopefully alleviate the pain!
Excellent video. Thank you 👍
I watched a million videos and was struggling to find one I enjoyed. Lots of info and education..thank you so much 👍
You're welcome, Adam. So glad you found my video and channel!
Thanks a lot🙏🙏🙏. The most valuable channel
Thanks for the clue.💖
Thanks, I needed that!!
Terrific. Thank you.
Great exercises and instructions for doing them. Thank you !! I have just started to do these and look forward to progress as far as the input I give to doing them correctly and constantly allows !
thanks for sharing,very useful video.
Absolut powerful exercises,they improved a Lot. Thanks for Sharing thus Video.go on Like thism
Thank you Beth Wagner!!
Thank you, nice video! 😀
will try these thanks
Great video. Thanks
Thank you 🙏
Thank you!
Love this video - thank you
Namaste madam dhanyvad for this exercise video 🙏
Thanks..Will try these.
Never try the full length arm hang some video's recommends, it made a big knot come up on top my damaged shoulder. I still had "arm straight out" pain but there was no knot there until I did the hang a few weeks. No additional pain but the knot apppearing was an eye opener. Thanks for something more apt to help.
Great Information!!
Well done thanks
Am so grateful to you for this and thank you with all my heart, as surgery is just not an option for me . I intend to watch this many times and forward it to my dear daughter , as well, who , I'm certain, tore something during her over - zealous stabs at the frozen snow. Many thanks for fueling us with information and with hope !
Trish, you're very welcome and I'm so glad you found my videos! Thank you for sharing your comment and I wish you and your daughter speedy healing! You and your daughter might also benefit from checking out my other shoulder videos in this playlist on shoulder rehab: ruclips.net/p/PLQ3ggWrvWXyBzhBWVQaJrbDFdP8xz6Hdk
Amazing. Thanks for sharing this information. Your efforts to create this video are appreciated.
You're very welcome, James! Thank you for your comment!
Super helpful thank you
I have lot of pain in my shoulder, any time I move it I had to wait for the pain to dissipate if I find a position to rest. I'll do your exercises, they seem very gentle and it seems to be what I need. Thank you very much!
Thank you.
Great exercises for rotator cuff injuries. Thank you so much.
Thank you!😊
Absolut super,i healed an old injury from 15 yea ago, Not completly but better.thanks.
Thank you 👍
Excellent advice. I have torn both rotator cuffs on different occasions. These exercises were adopted by my physios and they work brilliantly. Key elements are patience, persistence but not overdoing it. Thank you for the video I will forward it to others in my circle.
Were they partial tears?
Sounds good. Ty. I'm going 2 start these. It's hard 2 rest w work. Not much employees. And and trying 2 hire is tuff. But I will definitely start these tysm
Thank you for your help . Carl,uk
Thanks
Ive had pain in both shoulders for years ,as well as elbows. Time to take this serious. I thought i could just bear throu the pain ,but getting worse
I've had this shoulder pain for a couple of years now and it seems to vary. I'll try these exercises and see if my condition improves.
Thank you 🤩🤩🤩🤩🤩💖💖💖💖
Excellent 👍.
Excellent 👍
Great advice.. Dealing with a tear from a fall. Still in the first days of rest and ice
Good morning.
My name is Anthony Renes from Philippines. I’m happy seeing this video coz I think it can help my torn rotator cuff heal. I am suffering this for 3 years now. Starting today, I will do this simple exercise to heal my shoulder for fast recovery. Surgery ( TRC ) is very expensive and I can’t afford. Thank you very much and God bless you.
You're welcome, Anthony! I hope these exercises help your shoulder heal and I wish you all the best!
Very Helpful. Better than my human physio, who didnt explain as you do. Your advice is so welcoming and kind. Very Good. Thank you very much for your expert advice. You are so encouraging.
You're very welcome! I'm so glad these are helping you. Thank you for your kind words!
My Orthopedist informed me of a torn rotator cuff. He gave me a couple
'Special' exercises to do. One of them is, laying down and raising my
arm toward the ceiling, but the pain is a bit too much. Using a stick to
Assist in raising the bad arm helped immensely! Even the Dr. didn't
mention that. Although, the point of the exercise is to strengthen the
shoulder, so eventually, I'm going to have to rely on the strength of the
shoulder. Hopefully, your technique will 'Train' the area to respond
without that level of discomfort.
Thanks!
Thank you, C Lewis!! You made my day.
Great routines. Thank you so much!
You're welcome, John! So glad you like the exercises.
Exercises of IR + ER + Abduction clubbed with dead hanging for 10 seconds and more regularly helped in getting rid of pain and strengthening rotator cuff. Whereas my MRI report shows Thick tear in Supraspinatus rotator cuff but when Orthopedic surgeon clinically examined opined that don't go with MRI only I need physiotherapy and exercises
Thank you so much for this video. I do have a small tear in my rotator cuff. The doctor said that if I decided to have surgery on it, that I had a 20% chance for it to work because of my age. So, I opted out and supposed to start physical therapy soon. These exercises look great, and I will try them out now since my injury was a few weeks ago. Thanks again!
I’m 67 and my first, right, shoulder surgery is scheduled for next week 3/22. My tears are caused by bone spurs so they will never heal with PT. Good luck to you, be thankful you don’t NEED surgery! I’m very unimpressed with the golden years so far.
@@Queen16333 I am 68 years old.., and have a bad Rotator cuff tear. !! I don’t want surgery!!
I have a lot of pain , though it is 2 months ago that it happened! 😢😢😢
I hope so much, that I can be pain free.
😢
May God bless you , and heal you. ❤
I trust in Jesus Christ… I believe that there is HOPE to be free of pain. 💐🤗🌹🇩🇰
Greetings from Denmark with love.
Thank you so much.my daughter had a shoulder fracture last year 8:22 march and no surgeon's recommendations .... she goes through pains.we will try your exercises soon.and see it.thank uou so much
Thaaaaanku so....much madam
.
great tips to it... I have/had it... its a got some time some pains, so now more then 3 months doing some home exercises like these, I started to do training to succeed to do muscle-up, but doing it I feel in some angle pains directly where it was before. so I stop and just streaght in the other day to see if all its good. I'm afraid to try more and more and get worse this local pain. so bad. I hope not to need surgery methody.
Merci!
You're most welcome.
God bless yall bro
Excellent. Thank you
You are welcome! Glad it's helpful for you!
There's a difference between a partial tear and a full thickness tear. Partial tears in most cases can heal without surgery. Full thickness tears that tear all the way through are a different matter and more often than not require surgery to properly repair it.
Tears can't heal on their own as it's not biologically possible.
Very helpful! Thank you!
You're welcome! Glad it's helpful for you.
@@MovementFunction I subscribed and have already share a couple of your videos. Best wishes.
@@name.terrie Fantastic! Thank you very much for your wishes and for sharing my videos with others who will benefit from them! All the best to you.
MRI shows a rotator cuff tear, but I do have great range of motion raising my arm. My big problem is reaching my arm back! That is virtually impossible! I will try your suggested exercises. Anything else you can suggest?
Simple, clear and concise! 4 simple movements that are gentle and controllable based upon one’s situation and pain level. Better than going to time consuming and expensive PT clinics that use same methods. I used the information from MRI indicating a partial tear of the left shoulder supraspinatus tendon with mild arthritis in the AC joint. With the information from the images of the MRI, and the information herein, I am now seeing benefits of improvement. Common sense and discipline is required. Hope to be back into the swimming pool late summer.
Thank you, and I'll do the exercises as advised by you. With slow start and gradually increase repeats - exactly as you explained. I'm bored of my RC injury in my dominant arm and wish to recover sooner without surgery. It hurts and I feel sad. Determined to exercise routine. Again, thanks Ms Beth Wagner 🌝
Has it worked for you?
Excellent presentation for all audiences.
NATY P.T.
Thank you, Naty! Glad you like it.
Love your instruction. Safe. And you mention all kinds of details about how to tell if I should progress or back off. Thank you so much!!!
You're most welcome, Lori! So glad my videos are helpful for you!
Thank you ! I’ve managed to avoid surgery on my shoulder (and knees) for years. But still have problems from time to time after lifting or stretching…..
Kathryn, sounds like you're doing great overall. An ongoing strengthening and stretching program will help you tolerate lifting and stretching a little better and I'm glad you found my channel! If you haven't already checked out my other videos, here's the playlist with all my shoulder rehab videos: ruclips.net/p/PLQ3ggWrvWXyBzhBWVQaJrbDFdP8xz6Hdk. And here's the playlist with knee/hip videos: ruclips.net/p/PLQ3ggWrvWXyDpHy61lYpGJhZtBR-6FBlU. All the best!
Thank you for your great exercises and easy to follow instructions, I was just diagnosed with a supraspinatus big tear of my left shoulder and I’m trying to see if I can get better without surgery, 🤞🏼 if you have any other exercises or suggestions on how I can tell if I’m getting better please let me know Tony the Tiger :)
Tony the Tiger, I'm glad you found my video. You may have already been informed of this, but I want to make a point that one of the downsides of waiting for surgery to reconstruct a big tear (which usually means it's full-thickness/complete), is that the torn tendon retracts, making surgery later much more difficult or impossible. With that said, I've worked with people who could not have surgery for any number of reasons and they were able to successfully restore pain free range of motion and functional strength in the shoulder. I strongly believe and have seen in my patients that we have more power than we think to change our bodies and restore health... So, to answer your question about how to tell if you're getting better, the main indicators are range of motion and strength - can you reach overhead, out to the side and behind your back? Then, gradually, with time, can you lift a coffee cup and other household items necessary/helpful for daily life? Re: other exercises, after you have achieved full range of motion and are ready to begin strengthening, check out this video: ruclips.net/video/HYemol5tgjE/видео.html.
This video was very helpful I have a rotator cuff tear, from a fall I had. Six months later its still painful w ith 50% loss of movement. I shall try your suggested exercises, thank you!
I hope you are better now ❤ God bless you.
Hi Beth, I really liked ur video thought it was very helpful. I have a question Beth after exercising I feel a kind of tightness /dense feeling/ heaviness in the troubled area, cud u tell me why does this happen? Is it a part of the healing and how to avoid or treat it so tat it doesn’t feel uncomfortable after doing the exercises. Thank you 🙏🏽
Great video. The hardest part for me is not to reinjure my rotator cuff injuries. good exercises.
Thank you! A few months ago I got a cortisone shot in my arm.. but now the pain is back. I think it's BC I sleep on my side. I'm trying to keep my shoulder lifted under a pillow when I sleep now but. Still a lot of pain in the mornings and night
You're welcome, Ashley. Besides the exercises in this video, I suggest checking out my posture video and sleeping position video: ruclips.net/video/rk7DB7q8frM/видео.html, ruclips.net/video/GkNecgt1NjM/видео.html. All the best to you!
I love your approach, wish I had found it a little sooner. Dislocated shoulder 10 days ago, 2 days out of the sling, although I have been taking it off as tolerated. I've been doing the shoulder rolls and neck stretch which I do anyway. The dowel exercises are extremely painful., even more painful when arm is coming down. I have tried the Drop test and YES the arm drops. My biggest concern at the moment is the popping and clicking along with the shoulder rolling/dropping out of place. Anyway I'm thankful for your channel and effort you have put into it. If you happen to read this maybe you could advise on which videos I should start with? BTW, 55 yrs old male and in physically good condition. Again thank you
I recommend starting with the video for shoulder stabilization, which I created specifically for rehab following shoulder dislocation. ruclips.net/video/CP9lFVMg78o/видео.html. Following an acute dislocation, many muscles are turned off and it's important to begin moving slowly and gradually. The first step is to restore stability in the shoulder and then restore range of motion and strengthen. Don't do the dowel exercises at this time. It sounds like your shoulder is not yet stable enough for that amount of range of motion. All the best!
Liked 👍
Very sensible advice. I think you must have some yoga training, with the advice to inhale, exhale, to listen to your body and to be gentle with yourself.
I think I tore both my rotator cuffs and some muscle or fascia or something in my chest. To give you an idea, I was using a chest expander tool, with a lot of tension (120 pounds) and I was holding it close to my chest, trying to use my chest as the driver for the movement, pushing outwards and I felt something tearing almost like a fruit rollup or something along both sides of my chest near the top of my ribcage where the chest meets. There wasan't a lot of pain during, but I do feel it after! Would you suggest simply doing nothing in an event like this before beginning any sort of self-rehab for rotator rehab? The act of stretching, is aggrivating the chest area, which feels torn (but no swelling or bruising). Even walking seems to hurt my chest, along with my right shoulder, but also my left.
I was crying before because my shoulder sore but since I was watching you video I stop crying and got a lot of hopes.
I am happy you are feeling more hopeful!! All the best for your recovery!
Good day. My Mother have bad posture (due to use walker and bad week back muscles). And bad posture cause her shoulder pain. Is any helping points you can tel? Thank you
VERY INFORMATIVE. THANKS
I found out the hard way not to get real aggressive with my PT as I ended up taking a two day break due to extreme soreness
If you’re suggesting torn tendons heal, you’re misleading people. I’ve torn rotator cuff parts in both shoulders - moderately and eventually severely, and completely ruptured a quad tendon. And I’ve completely torn two bicep tendons
I’ve never met a therapist or doctor who allowed for the can chance torn tendons tendons heal. The best you can do is strengthen supporting muscles, and work on stretching and flexibility. If a tendon is 50% torn, it’s going to stay that way unless a surgeon reattaches the frayed ends.
Southpaw, as I've answered many other comments, a partially torn tendon can heal. As for what percentage is not an exact science and most imaging reports do not give a percentage. Tears are usually rated with qualitative descriptors such as mild, moderate and severe. A mild partial tear can heal well and I have worked with plenty of people in the clinic who have healed moderate rotator cuff tears without surgery. There are no guarantees though. Not every person and every tear will heal. My intention is not to mislead anyone but to provide options for gentle exercises to help injured tissues heal and to begin rehab in order to improve range of motion and joint lubrication for mobility. As the disclaimer stated, this information is not meant to provide a diagnosis or to direct treatment. It is meant to be considered in addition to appropriate medical care.
Actually, the heat helped me better. I slept with a heat😢pad every night for almost a month, and the doctor couldn’t 😢believe my fast healing with the cracked shoulder bone and the torn rotator cuff. I have a full range of motion without exercise, and I’ 76 years old.
It’s been 2,5 months since I had this, I never heard of this, so I thought I popped my shoulder out of its socket in my sleep. But it’s clearly a rotery cuff injury, I wonder if it’s not too late for these exercises, bc the movement I can do without pain hasn’t changed. I will try to do these exercises tho, but I’m just worried it’s too late 😕 I want to avoid injections or surgery as much as possible
4:35 made me laugh really hard. I'm a window cleaner and I was worried that this injury would affect my work. Apparently not hahaha
Great instructional video. The anatomical chart has placed the subscapularis wrong. The same goes for the infraspinatus. The subscapularis sits under (sub) the shoulder blade (scapula) being an internat rotator and the infraspinatus sits below (infra) the spine of the scapula and is an external rotator.
Jackman, thank you so much for bringing this to my attention! I used a stock image from a subscription and neglected to check it for accuracy. I see now the labels for infraspinatus and subscapularis are reversed. I will switch the labels and update the thumbnail. Thank you again!
I like Tim Fraticelli because he does not fool around with a lot of silly chatter or corny humor. Just sayin' Not pointing fingers as I have received great information from the two most popular PT's on the internet
You consider these exercises good for any of the rotator cuff muscles and also full thickness tears?
Looking forward to starting these exercises. Is there a point where lifting weights is an option I’ve had to stop using my weights in fear of making the issue worse.
D Core, yes strengthening is the next step toward full recovery after range of motion is restored. Check out this earlier video I posted on rotator cuff strengthening: ruclips.net/video/HYemol5tgjE/видео.html. Exercises start at 9:00 (lots of helpful info at the start of the video that you can move through quickly since you've already gone through this current video).
Great Video, you explained the exact same things my physio did. My question is, I've been doing these things for almost 4 months and still have pain and restricted/limited movement. When should I consider surgery? Is really it possible to completely restore muscles with the surgery?
Tony, great question. With a mild partial tear, it is possible for the muscles to heal without surgery, but it doesn't work for all tears and for every individual, and sometimes surgery is necessary. With a complete tear, surgery is necessary to restore the torn muscle. With ongoing pain and restricted movement after four months of rehab, I would consider surgery.
@@MovementFunction thank you for taking the time to answer. I have a 12 mm tear...1/2 inch? But it is open-ended me from doing many things and at times it is painful... Even after a cortisone shot. Thanks again
@@tlprincipe Sometimes the loose, frayed ends don't reconnect and can cause obstruction or get pinched during movement, resulting in limited/blocked motion and pain. Sounds like you've thoroughly pursued and possibly exhausted conservative treatment via PT and cortisone injections... likely it's time for surgery... that's just my best 'armchair' opinion...
Surgery is required if full tear
Awesome, thank you. Dear Dr. Beth, I seem to be experiencing a repeat tear about four years from first experiencing a rotator cuff tear.
After it is healed, what continuing shoulder strength exercises would you recommend. Thank You again very much. Ohmmm.
You're welcome, creativebuzzevents. It's not uncommon to experience a repeat tear. Take your time to heal and start with a lot of reps of active range of motion before moving on to strengthening with very light resistance. Here's an earlier video I posted with rotator cuff strengthening exercises. The exercises start at 9:00. Ohmmmm. All the best!