My Top 6 Rehab Exercise for Chronic Shoulder Labral Tears | Tim Keeley | Physio REHAB
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- Опубликовано: 17 ноя 2023
- I have a patient with a chronic labral tear in his shoulder, so I am sharing with you the top 6 exercises I have given him. The key for labral tears is focusing in on the stability of the shoulder and using exercises that promote force closure of the joint, along with strengthening weakness around the joint and stabilisation of the glenohumeral joint and the scapula. Make sure you check out all 6!
1. Scapula Press - 1 Arm / Kneeling / Pilates Ball
2. Scapula Press - 1 Arm / Standing / Power band
3. Extension - Decline Angle
4. Isometric 90/90 - External Rotation
5. Internal Rotation - Dumbbell 90 deg
6. External Rotation - 90 deg
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![SLAP Tear Rehab Explained [WORKOUT INCLUDED]](http://i.ytimg.com/vi/Z2agRYd6FFE/mqdefault.jpg)
Good creativity and sound judgement. Thank you from an OT
thank you i have used my physios program for my shoulder and used a few of these ones with others you have posted and i really have noticed a difference. i can now scratch my back and lift upto 5 kg above my head and also 7 push ups all with no pain and its been 7 months
Oh man this is gold. God bless you sir ❤️🙏🏻
Glad you enjoyed it!
Nice detailed explanation, lot of technical points were explained in your lecture. Thanks for sharing the knowledge. Dr All the best in your practice.
Thank you! 😄
Man I wish I would have found this video a year ago. These exercises are awesome and I feel optimistic but these will help me get through my issues
Happy to help!
Tim- I've been sharing your videos with all my gardening colleagues in the NYC area who need to maintain there bodies as they age. Terrific stuff.. Thank you.
Ive used your core stability videos climb out of those times when my back gave out and I had sciatic pain. And I continue to do the exercises 2-3 x week to maintain my core.
I have a degenerative posterior labral tear and delaminated superior articular sided partial tears on my subscap both on my dominant side. I've been working for a year with it and althought I have no apparent instability, mechanical pain, or weakness....i cannot sleep due to the pain. My doctor has sent me to therapy with the instructions to simply move from Shoulder Blade strength and stability to Generalized Upper Extremity strength and stability.
Is this video more for people who have "instability"? Do you think it makes sense to go focus on more labral / subscap exercises (as you illustrated) or just follow the "generalized" plan of comprehensive RC and Upper Body strength?
This video will be really helpful!😍😍 I am having an anterior labral tear on left shoulder and I have a doubt in between. How many times do I have to this on a week?
Would you have or produce a video for treating acute labral tears?
This is definitely one of my issues. I have the hardest time stabilizing my shoulder - the pain can’t decide where it’s located but it seems to migrate all around the socket - sometimes under my arm; sometimes beneath my shoulder blade; sometimes in the deltoid; sometimes in the clavicle. It’s frustrating. Can keeping your arms too narrow when extended forward exacerbate the problem? I didn’t realize for the longest time that I tend to narrow my arms in front of me instead of keeping a sort of broadness in my chest. I also noticed that I tend to focus too much on my shoulder so I seem to be pulling and pushing from the socket only instead of focusing on the surrounding muscles doing the work. Sort of like focusing on gripping a hand weight instead of using my biceps or triceps to move my arm. Does that make sense?
How often should I do these exercises per week?
Hi Tim absolutely loved this video! But would love, love to get a really rough guideline eg do all exercises 2x per week, 1 set of 10 for each. Really hard to know what type of volume or frequency to hit !
Start of leg with every 2nd day. 2-3 sets x 10-12 reps and see how your body reacts
Last exercise. Why/must we put the band low to the ground? Instead of 90?
I had a posterior tear, and as you are describing, not popping out of joint, no pain, just discomfort as well as tendon fray and lived with it for 3 years. The biggest issue was, no matter the therapy, muscle compensation for the instability caused nightly sleep interruption. I got surgery 10 weeks ago and I'm telling you if your tear is causing you sleep interruption/deprivation, surgery has cured that for me.
that said, love the exercises, as these are GREAT for post surgery rehab!
What type of surgery did you have? I have been dealing with this for over 10 years because the surgeon said the only way to fix it was to move the bicep tendon lower. I was not interested in doing this so I have just been dealing with the pain. Going in on rehabbing now because I let my shoulder get weak and the pain has increased a lot as of late.
@@DonaldJayOfficial The Operative Note "Right Shoulder Arthroscopic Debridement, Bursectomy, Stabilization and Labral Repair"
It's important to understand though, I am not you, my injury is not the same. The first thing I think reading "10 years in pain" is, will the surgery relieve the pain so I can live the rest of my life reasonably .... to me is more important that if there is not a full recovery to pre-injury function.
The one thing I realized throughout this entire journey, it's all on you. No one will really go the mile for you unless you are constantly pushing them to. (championing for yourself)
Good Luck!
I have had a labrum tear for almost 2 years now due to being a quarterback, also have 2 paralbral cysts, have had a steroid shot 1 year ago and haven’t played for 3 months now but still can barely move it and have pain for the majority of the day, am I able to do these even with pain or have to wait until no pain?
I had labrum tear 3 months before
Mri reports shows
Right humerus shows a subtle Hill Sach's defect with marrow edema. The anteroinferior labrum is torn at 4 and 5 o clock position s/o Bankart's lesion.
It wil be rehab without surgery
I wish you the best bro, had one 2 years ago, still busy with rehab.
there is a lot of hype around doing exercises in the stretched position. i.e. what if you did the external rotation not from up high to fully contracted, but from down LOW in the external rotator fully stretched position almost behind your back. would that be more effective?
reaction?
What if your rotator cuff has a tear as well. Well this still work?
Can we get a video with progressions for this particular situation?
Head to physiorehab.com for the full rehab program :)
@@physiorehab would that be the 24week or 12 week program for chronic posterior labrum tears like this video?
Aren't some of these bad to do if you also have supraspinatus tear?
i’m 22 and i have a posterior labrum tear, i believe sport related from 2018, didn’t get diagnosed till april 2023, doctor said i have arthritis and recommended pt over surgery so surgery doesn’t fail bc of my age. I’ve been doing pt since march 2023, any good tips for how i can take it to the next level?
Sure - here's a tip - follow our program at physiorehab.com!
I struggle with the range of motion performing the scapula press. Should I just do it more and more or are there other exercises I can do that could make the scapula press easier
Have a look at the scapula press progression video
Go to a physical therapist!
I got a bankart from partial dislocation.. Resting for 2 weeks..Pain is there.. can't even put my clothes on..The doctor said the rupture isn't that big.. should i work on strengthen my rotator or should i consider the surgery?
Rest and rehab first
Do these help with Slap tears?
Yep!
Sir the workout at 10:00 while doing it my shoulders pops out. I am having bankart lesion for more than 2 years. Please help me
Head to my shoulder rehab program. At physiorehab.com
What if your tear is posterior and anterior
Same applies but if you are becoming unstable and the rehab doesn’t work you should seek a specialist opinion
Get it surgically repaired. It will not heal on it's own