A demonstration of rotator cuff exercises, presented by one of our Physiotherapists, Jason Crow. Visit www.activerehab.com.au/ for more information about our team and services.
I had an excruciatingly painful shoulder for about 3 months. 24/7 in pain. I have been doing these exercides for 4 days now an 60% of the pain has gone. Amazing! Looking forward to the next 4 days improvements. Think it's time for a Guiness to celebrate now that I can lift the can.
I’ve done 3 years of shoulder strengthening exercises, and routinely. The muscle and tendons are as strong as they’re ever going to get, inside and out. I had arth labels surgery and the point where the pain is centered, the labrum, is in constant and chronic pain. Went back to the orthopedic dr, and to two more for second and third opinions with a new mri, and they said that there was nothing more that I could do if I did the rehab, WHICH I DID! And still do regularly. Now the problem is severe bursitis surrounding the scapula that cracks and grinds like nothing you could imagine, and of course the labrum feels like a fresh gunshot would no matter what I do. Yeah, it’s pretty darn frustrating man...
Any progress? I’ve been dealing with shoulder impingement for a while. I also have a small labral tear, but the doctor thinks it’s too normal small to do surgery on, and advises rehab instead. The only problem is Ive been to rehab 3 times, and have been doing the same rotator cuff exercises for the last few years.
Great video, with easy-to-use home exercises. And they work -- i've had minor tendonitis in my rotator cuff for many months and employing multiple of these exercises (especially external & internal rotation) helped me
Thank you Jason and Active Rehab - this has helped my Mum understand and remember much better her exercises and positioning. Hoping we see an improvement at our next visit to you next week.
This was a lifesaver for me! My PT directed me through around 5 exercises....which I almost forgot immediently!! She then gave me a running low on ink black and white handout with the exercises barely typed out with sketch like people trying to demonstrate. Needless to say I was lost! LOL! RUclips minutes later found you and was saved. I totally enjoyed and could follow along pausing when I needed to. PT back on track and a cute guy to look at and a great accent to listen to. Thank you!
I successfully treated a frozen shoulder using resistance band exercises like these. This most important thing is, I think, to count two seconds as you pull in (or push out or whatever), hold at maximum resistance for another 2 seconds, and then count another 2 seconds as you release slowly. It's not just the force through the action, but how long you hold it for, and how you maintain stability. I did 3 sets of 12 reps of each of these, being very careful with my posture at all times. I did them daily for about 3 months as well as regular swimming. Ratshit shoulder totally fixed. (oh, and don't forget to do the other as well).
@Rosa Petals Yes, the swimming was the most painful (freestyle), but I as the muscles around the joint in question developed, I had much more control over my movements and could avoid the shoulder pain that had troubled me for so long. It's all about maintaining stability though movement, and eventually I got that back.
I wanted to go work out my shoulders but my rotator cuffs were both bothering me to much to do so. So I did the exercises in your video and now my shoulders feel good enough to workout. Thank you!
I hurt my shoulder a few weeks ago and saw this video, which helped to get a good idea of what to do and what not to do, I wanted to know a little bit more and so I checked out this book on the subject @t - I was considering getting surgery, I don't think I will anymore :-)
any advice? I recently wrecked on my bike and landed on my shoulder. I am in so much pain when I move my arm up or compress towards my chest. leaning over and moving my arm inward hurts too.
90% of doctors not under the influence of insurance or policy will tell you that specific, careful exercises are just as effective as surgery, with less complications.
My shoulder feels like it’s gunna pop when I do push pull exercises I try warm up then it’s bearable but every time I dread doing heavy weights because I’m scared it will get worse someone in the gym advised me to do these exercises before your workout three times a week and said all he’s niggles had gone and he was late fifties so think I will give them a shout
I was fearful before going to gym and injuringy shoulder , being really cautious . But , while bench pressing I felt some pain on rotator cuff (right shoulder) and the pain just won't go. After seeing your video I'll do some exercises and let's hope for a good recovery . Thanks for sharing .
@@AdjuSZN avoid bench pressing for few weeks , also try not to do behind the neck presses and just lift lighter weights , matter of time it will be recovered , good luck !
I think you have a fundamental misunderstanding of exercises. In order for you to be able to do so called “normal weightlifting’ like bench press or pull-up, your scapular muscles and your bigger muscles need to be in a certain proportion of strength. A lot of people just don’t work on these smaller muscles and hence they keep getting injured as they progress in big lifts. Truth is the exercises you see here should scale with the bigger compound exercises. So as long as you are doing the bigger exercises, you should be also progressing on these exercises. You stop these only when you stop lifting at all.
I did these exercises a few years ago an they helped me play squash again. Now after a few years I am doing them again after falling an hitting the ground side on. They do work.
Gary Miles hello Gary. If you have any further questions about shoulder pain, exercises, or recovery please ask away. On our page we make videos which address our followers questions and concerns.
@@nica_physical_therapy Hey thanks I certainly appreciate it. I'm at my doctors appointment(Rheumo) receiving my L-shoulder results. Start P.T. on 8/26/19.
hello, great video it would be nice if you could answer some of our questions, "Should we be doing sets of these or just one set of each ?" "Should we do this everyday or every other day? On workout days or rest days?" thanks.
I recommend 2-3 sets of 15-20 reps per exercise. Granted that’s a general protocol and more advanced exercises should be incorporated as the muscles can tolerate.
It is hard to determine the right position in the first exercise. Is it directly in front of his left hand? Or is it at an angle? Wish there was another shot of this or more info about how to position yourself relative to where it is tied. OH just realized that was not supposed to be one of the exercises. I’m so stupid and I hate myself right now
I've had this rotary cuff damage for like 2 years now , everytime i am boxing say on the back , when i throw the left hook i still get pain , will this treat it ???
That's exactly what I'm going through. I hurt my shoulder 2 years ago and I still don't feel confident enough to throw the hook. It just feels like it's not like before. I can throw the left hook as hard as I can to the body but when I throw to the head I feel like there's something preventing me from throwing, kinda feels like a rubber band stretching and holding me back from throwing. I have gotten electric shock therapy and I've done a lot of therapy exercises but I still feel it not 100%.
Same with me as well. Can only throw a left hook to the body at the moment. Everytime I throw a left hook to head in sparring, I get this sharp surging pain on my rotator cuff. Been using resistance bands but the problem hasn’t gone away
I have a pinch pain in shoulder when ever i do bench press, bicep curls anything related to shoulder movements, just wondering if it would help with that? Thanks.
Don't do the internal rotation exercises, do the external rotation ones. Also mind your posture on your everyday life, try to pull your shoulder blades back and down, especially if you're sitting for long hours.
Take a few days to a week off the gym... Take pain meds and stretch lightly without going to work out for a week... Check for clicking and snapping sounds too.. . Massage your shoulder if you can. If the pain doesn't go away aftet a week or so then you should get checked by an orthopedic.
Okay...so...Im 16 and I got into training like 5 or 4 years ago. And recently I got gymnastics rings and I do waightet dips on them. So I went from 10 kg to 20 and for a while there were no problems. But now I feel a slight discomfort (nothing that effects my life or workout) should I be doing these exercises or can I just do my regular workout but without the weights? (By the way I don't feel any discomfort when I do my exercises without the weights)
Gymnastics is a very dynamic sports and our clinic is the sponsor clinic in Santa Clarita, CA. You need global strengthening around your neck, shoulder, core, and hips to minimize the strain on the shoulders during ring workouts.
Just a note for this type of elastic bands. It is really thin and thus very easy to break. I was doing an exercise to improve my recurringly dislocated shoulder, the band broke and I had a dislocation again... So please prefer some thicker band.
My physio got me doing some of these. I would do 3 exercises 10 reps 3 sets. If pain was above 3 out of 10 stop or reduce resistance on the band. Hope that helps
@@andreasevers903 thanks for asking, it’s a frozen shoulder apparently! Set off by strain when exercising! It was sooo painful and I’m pushing through the pain with exercises they’ve given me to release it. So I’ll take another look at your video and use your exercises here too. Thanks so much for them, really helpful info xx
@@lilasfaves7846 aww you are too sweet? I didn't make the video. but i have a rotator cuff injury and I aspire to be a physiotherapist, thanks for sating my curiosity teehee, you got this :D
Have you seen the newer protocols which changes the bands anchor position lower for ext rot and higher for int rot to better engage the rotator cuff muscles.
3 times a week for at least 6 weeks. Then depending on your pain and condition. But if its not because of trauma then its something you should do regularly . I only know this because my dr told me. I am trying to avoid the cost of physical therapy so I turned to youtube for the exercises.
Basically, just do this every other day but don't use weights(don't overload the exercise, you're gonna get hurt). The purpose here is resistance, not go stupid heavy. Just like a morning stretch that you should do everyday when u wake up, shoulder mobility exercises should also be done properly and regularly. In fact, if you workout in the gym, you should warmup ur rotator cuffs prior to the workout everytime. hope that helps :D
My physiotherapist told me to do just wall push up and both rotation to start. one time a day, 15 reps on each. I guess that with better feeling you can do even more exercises and more sets
I'm rehabing my shoulder now from an injury the exercises call extenal rotation when I do I feel pain should I continue to do? And can I do this exercise with small dumbbells
You can do them with a dumbell maybe lighter to start the better, tho resistance bands are super cheap and work hella better sounds like you have some sort of instability with external rotation see a physio therapist if it's an option even just for diagnosis that will allow you to better plan for recovery I would stop until then don't try and guess and wing it see a doctor or physio
@@boyjuice3414 no worries mate chiros can be good for pain free relief a physio will help you get back to full power in good time i have something similar wish I had seen a physio earlier
@@boyjuice3414 they might be similar yes but it's more about the diagnosis so you know what to avoid and how to recover, joint and ligament injuries are very delicate for example too much overhead or internal rotation can aggravate and potentially damage the exsiting injury, recovery is individual to injury in terms of what you will need to do exercise wise, a video like this will supplement what a physio will do for you i would recommend 1 physio session to a least know what you are working with and then a check up every few weeks or even once a month to guide recovery that way money is not so much of an issue and if you get a name put on what you have then you can at least know what exercises to Google and avoid a potentially longer recovery, better to know for sure than accidently cause further injury I would personally say money is better spent on a physio therapist than a chiropractor of only for the diagnosis at least then you'll know for sure what's happening my dude
if you have a injury let your body rest, after that you can implement those exercise in your routines, 2-3 times per week i suggest. i'm not qualified to tell you what you have to do, but i think this is a good way to improve your rotator cuff
If it doesn't hurt, you are good to do these exercises even during injury. If it hurts, stop it immediately. Never push through any pain. Some people don't know the difference between pain and "the burn". Pain felt in tendons, joints etc. should never be pushed through.
@Chad Ray Thanks for the suggestion.. I had been to PT.. and now am Almost fine.. finding quite difficult for few movements and positions.. Anyways Thanks for the concern..
Supraspinatus. This holds your humerus in place and keeps your upper arm stable. ... Infraspinatus. This is the main muscle that lets you rotate and extend your shoulder. Teres Minor. This is the smallest rotator cuff muscle. ... Subscapularis.
Super Abir 2-3 sets of 15-20 repetitions is usually sufficient for the rotator cuff muscles. A more pressing factor is the progressive loading and position changes that are required to better strengthen the rotator cuff.
@@deedd1440 i got bicep tendonitis at supraspinatus tear.. for 3 weeks im doing ice every 40mins and i put twice a day of anti inflammatory gel.. after that to the front row exercise for 1 week.. i do it every thrice a day, then you'll see the difference.. and make sure when you sleep put some pillow under your arms especially when you sleep sideway.. i hope this helps, now im on a phase when i can do light dumbbells now, but still im doing this exercise before and after workout..;)
@@melvingrenas185 yea I have been doing this before and after workout since I was a bit But still suffered. And I alr knew about sleeping positions etc. But they are not comfoetable. I guess I'll go see a doctor after Corona. Thanks anyways
As long as you don't feel pain when u feel the clicking you will be okay if you go on athlenex RUclips channel and find his video on clicking shoulders he shows u exercises that will help stop the clicking and still do these exercises as a main reason for the clicking is because your rotator cuff is weak and cant support the weight by other exercises like over head press and so on so keep doing this workout on light wright slowly move up in resistance and watch athlenex video on how to help stop the clicking
Its called impingment/bursa/burista joints Do those 3 exercises, use heat packs twice a day and u will feel the difference in lesser than 2 weeks, avoid weight lifting 3 weeks then go hit the gym start of very light weights to strengthen the muscles. And injection is a an option but it takes same amount of times to full recover from pain. Good luck everyone
I was literally just given this same advice from my doctor yesterday. No heavy lifting for 2 to 3 weeks, light band stuff is ok. I was diagnosed with shoulder impingement on the left, both rotator cuffs are strained, as well as hip adductor strain and hip impingement, both on the right side. Take care of your body, you only get one.
Depend on your capacity or extent of injury I would start super light with 1 set of each at 6 reps maybe 2 times a week then increase the days to 3 maybe 4 after you see and feel progress and then start to increase the rounds say 2 rounds of 1 set of 6 reps for each exercise I would do this until I progressed to 3 days and 3 rounds of each exercise then I would increase reps to 8, you could increase to 12 given a long period of time but its very time consuming so I would call it a day at 8 when I had progressed slowly over a year to 3 rounds
Hi there, We recommend consulting with a physiotherapist who can assess your individual condition and provide you with appropriate information. All the best.
Hello Dr I have problems is long time my professional is basketball player my when I play basketball my shoulder is disconnected and I gate some pain can you help me and I dear?
Eddy Ali are your shoulder bones dislocated? Get an X-ray and if it’s not that I highly recommend making an appointment with a physical therapist near you. Or if those two aren’t the cases try going to a chiropractor I seen miracles by them.
Hi I am a badminton athlete and I have a level 1 slap tear which is small ,can it be healed with in 20 to 25 days perfectly cause I have to go for a tournament or should I rest ? Please suggest me as soon as possible. Thank you
You should definitely go and see a physiotherapist or doctor if you haven’t already and ask them - i was told with my tears that it can take up to six months to heal up completely. Definitely let your shoulder rest until you see a doctor about it.
These rotator cuff exercises do not work !!! Ive had a rotator cuff injury for a year and find it impossible to do the exercises all these get better quick videos tell you to do as it is just too painful and when i did try to exercise my arm and shoulder all it did was make my shoulder more painful, when you cant lift your arm in the air through untold pain how are you possibly going to do these exercises ????
well that depends upon your injury, they worked well for my frozen shoulder, they don't relieve the pain but their purpose is to strengthen the muscles so that the tendons have less load when you are lifting things.
Can totally relate. Same here. Genuinely traumatized me so much that I haven’t been able to lift my arm over my head since it happened earlier this year.
If it hurts then it means you're actually injuring the muscle again rather than gradually stimulating it and helping it heal. These exercises are designed for helping a rotar cuff heal after injury, not for muscle growth. You're confusing muscle healing with muscle growth/doms which are two separate things. These exercises aren't designed for muscle growth but muscle strengthening.
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](/img/tr.png)
I had an excruciatingly painful shoulder for about 3 months. 24/7 in pain. I have been doing these exercides for 4 days now an 60% of the pain has gone. Amazing! Looking forward to the next 4 days improvements. Think it's time for a Guiness to celebrate now that I can lift the can.
how are you now? is the pain gone?
@@SAMUMORANTESyup feels good as new
these are excellent exercises & work very well thank you!!
Thanks for your enlitend work
Thank you
I’ve done 3 years of shoulder strengthening exercises, and routinely. The muscle and tendons are as strong as they’re ever going to get, inside and out. I had arth labels surgery and the point where the pain is centered, the labrum, is in constant and chronic pain. Went back to the orthopedic dr, and to two more for second and third opinions with a new mri, and they said that there was nothing more that I could do if I did the rehab, WHICH I DID! And still do regularly. Now the problem is severe bursitis surrounding the scapula that cracks and grinds like nothing you could imagine, and of course the labrum feels like a fresh gunshot would no matter what I do. Yeah, it’s pretty darn frustrating man...
Hope you get well my friend
any progress ?
hope you feeling well
Any progress? I’ve been dealing with shoulder impingement for a while. I also have a small labral tear, but the doctor thinks it’s too normal small to do surgery on, and advises rehab instead. The only problem is Ive been to rehab 3 times, and have been doing the same rotator cuff exercises for the last few years.
Thank you big man
Best video on the issue so far..
Great video, with easy-to-use home exercises. And they work -- i've had minor tendonitis in my rotator cuff for many months and employing multiple of these exercises (especially external & internal rotation) helped me
This is great to hear. Thanks for your feedback :)
Excellent advice, thank you.
Thank you Jason and Active Rehab - this has helped my Mum understand and remember much better her exercises and positioning. Hoping we see an improvement at our next visit to you next week.
This was a lifesaver for me! My PT directed me through around 5 exercises....which I almost forgot immediently!! She then gave me a running low on ink black and white handout with the exercises barely typed out with sketch like people trying to demonstrate. Needless to say I was lost! LOL! RUclips minutes later found you and was saved. I totally enjoyed and could follow along pausing when I needed to. PT back on track and a cute guy to look at and a great accent to listen to. Thank you!
Thanks for your feedback. Glad we could provide some help.
Thank you!
I successfully treated a frozen shoulder using resistance band exercises like these. This most important thing is, I think, to count two seconds as you pull in (or push out or whatever), hold at maximum resistance for another 2 seconds, and then count another 2 seconds as you release slowly. It's not just the force through the action, but how long you hold it for, and how you maintain stability. I did 3 sets of 12 reps of each of these, being very careful with my posture at all times. I did them daily for about 3 months as well as regular swimming. Ratshit shoulder totally fixed. (oh, and don't forget to do the other as well).
What's a frozen shoulder?
@@daytonasayswhat9333 Goooooooogle
@Rosa Petals Yes, the swimming was the most painful (freestyle), but I as the muscles around the joint in question developed, I had much more control over my movements and could avoid the shoulder pain that had troubled me for so long. It's all about maintaining stability though movement, and eventually I got that back.
Thanks
I wanted to go work out my shoulders but my rotator cuffs were both bothering me to much to do so. So I did the exercises in your video and now my shoulders feel good enough to workout. Thank you!
In how many days you get relief with this exercise..? Plz answer
Waiting for your answer too Allen!
Hi , I wanna know too😊
Should I do all of these?
I hurt my shoulder a few weeks ago and saw this video, which helped to get a good idea of what to do and what not to do, I wanted to know a little bit more and so I checked out this book on the subject @t - I was considering getting surgery, I don't think I will anymore :-)
any advice? I recently wrecked on my bike and landed on my shoulder. I am in so much pain when I move my arm up or compress towards my chest. leaning over and moving my arm inward hurts too.
90% of doctors not under the influence of insurance or policy will tell you that specific, careful exercises are just as effective as surgery, with less complications.
My shoulder feels like it’s gunna pop when I do push pull exercises I try warm up then it’s bearable but every time I dread doing heavy weights because I’m scared it will get worse someone in the gym advised me to do these exercises before your workout three times a week and said all he’s niggles had gone and he was late fifties so think I will give them a shout
Should i do all these exercises? Or just a few
I started it today how many times in a day we should do this ?
I was fearful before going to gym and injuringy shoulder , being really cautious . But , while bench pressing I felt some pain on rotator cuff (right shoulder) and the pain just won't go.
After seeing your video I'll do some exercises and let's hope for a good recovery . Thanks for sharing .
I'm also interested to know how it;s doing since you've started these exercises ?
@John 14:6 KJV awesome ! It took me 15-20 days to fully recover it , now I'm able to bench press again 😃
@@d1ppaz i didnt follow it a lot but i can say , with time the pain goes away if you take proper precaution before lifting .
@@sampratijain6642 I Have Shoulder pain Right Now
@@AdjuSZN avoid bench pressing for few weeks , also try not to do behind the neck presses and just lift lighter weights , matter of time it will be recovered , good luck !
Thanks for posting these!!
Brisy! I love Birsy!
Thanks man.
how long should you do these exercises till you can go back to regular workouts and weight lifting?
How are you going now?
I think you have a fundamental misunderstanding of exercises. In order for you to be able to do so called “normal weightlifting’ like bench press or pull-up, your scapular muscles and your bigger muscles need to be in a certain proportion of strength.
A lot of people just don’t work on these smaller muscles and hence they keep getting injured as they progress in big lifts. Truth is the exercises you see here should scale with the bigger compound exercises. So as long as you are doing the bigger exercises, you should be also progressing on these exercises. You stop these only when you stop lifting at all.
@@kchuen Great clarification. Thank you.
More excersie please
I did these exercises a few years ago an they helped me play squash again.
Now after a few years I am doing them again after falling an hitting the ground side on.
They do work.
Hi there. How many times a day do you start to do these exercises?? And do you do them every day plus how many reps to start off with?? Please.
This is literally All i did in physical therapy for my tear.
Great video, thank you 😊
except for not mentioning how often and reps, thank you so much, this will help me alot
Ok this is a great video and helpful
Gary Miles hello Gary. If you have any further questions about shoulder pain, exercises, or recovery please ask away. On our page we make videos which address our followers questions and concerns.
@@nica_physical_therapy Hey thanks I certainly appreciate it. I'm at my doctors appointment(Rheumo) receiving my L-shoulder results. Start P.T. on 8/26/19.
Gary Miles very good. First get the pain down, second increase range of motion, lastly- strengthen away.
Hello, are these exercises recommendable for diagnosis M75 Tendinitis bicipitis, and how often we can do it? Best regards.
How much reps and sets?
Can you recover while going to gym and what should I avoid?
while pain avoid
Great exercises that can be performed at home 👍
hello, great video it would be nice if you could answer some of our questions, "Should we be doing sets of these or just one set of each ?" "Should we do this everyday or every other day? On workout days or rest days?" thanks.
Donny Vargas typically 3 sets/ 10 reps of each excursive
I recommend 2-3 sets of 15-20 reps per exercise. Granted that’s a general protocol and more advanced exercises should be incorporated as the muscles can tolerate.
It is hard to determine the right position in the first exercise. Is it directly in front of his left hand? Or is it at an angle? Wish there was another shot of this or more info about how to position yourself relative to where it is tied. OH just realized that was not supposed to be one of the exercises. I’m so stupid and I hate myself right now
How many sets and reps sir for activation purposes?
Thanks
I've had this rotary cuff damage for like 2 years now , everytime i am boxing say on the back , when i throw the left hook i still get pain , will this treat it ???
That's exactly what I'm going through. I hurt my shoulder 2 years ago and I still don't feel confident enough to throw the hook. It just feels like it's not like before. I can throw the left hook as hard as I can to the body but when I throw to the head I feel like there's something preventing me from throwing, kinda feels like a rubber band stretching and holding me back from throwing. I have gotten electric shock therapy and I've done a lot of therapy exercises but I still feel it not 100%.
Same with me as well. Can only throw a left hook to the body at the moment. Everytime I throw a left hook to head in sparring, I get this sharp surging pain on my rotator cuff. Been using resistance bands but the problem hasn’t gone away
I have a pinch pain in shoulder when ever i do bench press, bicep curls anything related to shoulder movements, just wondering if it would help with that? Thanks.
Don't do the internal rotation exercises, do the external rotation ones. Also mind your posture on your everyday life, try to pull your shoulder blades back and down, especially if you're sitting for long hours.
Take a few days to a week off the gym... Take pain meds and stretch lightly without going to work out for a week... Check for clicking and snapping sounds too.. . Massage your shoulder if you can. If the pain doesn't go away aftet a week or so then you should get checked by an orthopedic.
tennis ball rolling have really helped me in getting rid of pinching shoulder pain in the gym .
! have just tried it and it works. My shoulders feel friking great. Thank you very much!
That is great to hear. All the best.
Okay...so...Im 16 and I got into training like 5 or 4 years ago. And recently I got gymnastics rings and I do waightet dips on them. So I went from 10 kg to 20 and for a while there were no problems. But now I feel a slight discomfort (nothing that effects my life or workout) should I be doing these exercises or can I just do my regular workout but without the weights? (By the way I don't feel any discomfort when I do my exercises without the weights)
Gymnastics is a very dynamic sports and our clinic is the sponsor clinic in Santa Clarita, CA. You need global strengthening around your neck, shoulder, core, and hips to minimize the strain on the shoulders during ring workouts.
Just a note for this type of elastic bands. It is really thin and thus very easy to break. I was doing an exercise to improve my recurringly dislocated shoulder, the band broke and I had a dislocation again... So please prefer some thicker band.
Start light thicker bands too quickly will agrrivate any pre existing injuries
Reps? Sets? Volume?
My physio got me doing some of these. I would do 3 exercises 10 reps 3 sets. If pain was above 3 out of 10 stop or reduce resistance on the band. Hope that helps
My surgeon said 15 reps of each, every other day.
Anthony Coleman everyday?
My shoulder crackles and pops when I move it. I tore rotator cuff just doing 6 push ups! Is it safe to do these exercises with a torn cuff?
update?
@@andreasevers903 thanks for asking, it’s a frozen shoulder apparently! Set off by strain when exercising! It was sooo painful and I’m pushing through the pain with exercises they’ve given me to release it. So I’ll take another look at your video and use your exercises here too. Thanks so much for them, really helpful info xx
@@lilasfaves7846 aww you are too sweet? I didn't make the video. but i have a rotator cuff injury and I aspire to be a physiotherapist, thanks for sating my curiosity teehee, you got this :D
Have you seen the newer protocols which changes the bands anchor position lower for ext rot and higher for int rot to better engage the rotator cuff muscles.
Should we do this everyday or every other day? On workout days or rest days?
3 times a week for at least 6 weeks. Then depending on your pain and condition. But if its not because of trauma then its something you should do regularly . I only know this because my dr told me. I am trying to avoid the cost of physical therapy so I turned to youtube for the exercises.
Basically, just do this every other day but don't use weights(don't overload the exercise, you're gonna get hurt). The purpose here is resistance, not go stupid heavy. Just like a morning stretch that you should do everyday when u wake up, shoulder mobility exercises should also be done properly and regularly. In fact, if you workout in the gym, you should warmup ur rotator cuffs prior to the workout everytime. hope that helps :D
superGamer x
Can these exercises be performed by someone with shoulder impingement?
Yes, that's precisely what I'm doing them for right now.
Should we be doing sets of these or just one set of each ?
My physiotherapist told me to do just wall push up and both rotation to start. one time a day, 15 reps on each. I guess that with better feeling you can do even more exercises and more sets
Julian Torres we recommend 2-3 sets of 15-20 repetitions at our clinic.
I'm rehabing my shoulder now from an injury the exercises call extenal rotation when I do I feel pain should I continue to do? And can I do this exercise with small dumbbells
You can do them with a dumbell maybe lighter to start the better, tho resistance bands are super cheap and work hella better sounds like you have some sort of instability with external rotation see a physio therapist if it's an option even just for diagnosis that will allow you to better plan for recovery I would stop until then don't try and guess and wing it see a doctor or physio
@@theroamingronin3199 thx man I feel better now just see a chiro but still can't do any pullups or push-ups.
@@boyjuice3414 no worries mate chiros can be good for pain free relief a physio will help you get back to full power in good time i have something similar wish I had seen a physio earlier
@@theroamingronin3199 physio is it the same exercise they will teach like ur teaching now. If it's the same it's just gonna be a waste of money bro.
@@boyjuice3414 they might be similar yes but it's more about the diagnosis so you know what to avoid and how to recover, joint and ligament injuries are very delicate for example too much overhead or internal rotation can aggravate and potentially damage the exsiting injury, recovery is individual to injury in terms of what you will need to do exercise wise, a video like this will supplement what a physio will do for you i would recommend 1 physio session to a least know what you are working with and then a check up every few weeks or even once a month to guide recovery that way money is not so much of an issue and if you get a name put on what you have then you can at least know what exercises to Google and avoid a potentially longer recovery, better to know for sure than accidently cause further injury I would personally say money is better spent on a physio therapist than a chiropractor of only for the diagnosis at least then you'll know for sure what's happening my dude
Is This Exercise to be done during the Injury or after Recovering ?
if you have a injury let your body rest, after that you can implement those exercise in your routines, 2-3 times per week i suggest. i'm not qualified to tell you what you have to do, but i think this is a good way to improve your rotator cuff
@@fenxxs7515 Thanks
If it doesn't hurt, you are good to do these exercises even during injury. If it hurts, stop it immediately. Never push through any pain. Some people don't know the difference between pain and "the burn". Pain felt in tendons, joints etc. should never be pushed through.
I have undergone Latarjet procedure of my left shoulder 4 weeks ago. Can follow these Rehab to improve range of motion?
@Marco Thanks for the reply..
Is there any chances of breakage or damage if I force out the actions..??
Looks like you're on your own, kid:/
@Chad Ray Thanks for the suggestion.. I had been to PT.. and now am Almost fine.. finding quite difficult for few movements and positions..
Anyways Thanks for the concern..
Supraspinatus. This holds your humerus in place and keeps your upper arm stable. ...
Infraspinatus. This is the main muscle that lets you rotate and extend your shoulder.
Teres Minor. This is the smallest rotator cuff muscle. ...
Subscapularis.
for how long should we continue the exercises ??
Super Abir 2-3 sets of 15-20 repetitions is usually sufficient for the rotator cuff muscles. A more pressing factor is the progressive loading and position changes that are required to better strengthen the rotator cuff.
well my doctor told me to do that 2-3 months and be carefull in gym for fully recover
thanos paras doctors no shit, it’s a physio job
@@thanosparas7179 same problem here in gym m when back exceercise doing my right shoulder sound crack n pain 2 yrs what u recommended for me ?
How many reps and sets?
My shoulder is making weird clicking noices Will this help?
My shoulder does the same
@@johnv7968 Ikr. I have had this a month now. Have been doing rehab Idk if getting better or worse.
@@deedd1440 i got bicep tendonitis at supraspinatus tear.. for 3 weeks im doing ice every 40mins and i put twice a day of anti inflammatory gel.. after that to the front row exercise for 1 week.. i do it every thrice a day, then you'll see the difference.. and make sure when you sleep put some pillow under your arms especially when you sleep sideway.. i hope this helps, now im on a phase when i can do light dumbbells now, but still im doing this exercise before and after workout..;)
@@melvingrenas185 yea I have been doing this before and after workout since I was a bit But still suffered. And I alr knew about sleeping positions etc. But they are not comfoetable. I guess I'll go see a doctor after Corona. Thanks anyways
As long as you don't feel pain when u feel the clicking you will be okay if you go on athlenex RUclips channel and find his video on clicking shoulders he shows u exercises that will help stop the clicking and still do these exercises as a main reason for the clicking is because your rotator cuff is weak and cant support the weight by other exercises like over head press and so on so keep doing this workout on light wright slowly move up in resistance and watch athlenex video on how to help stop the clicking
Its called impingment/bursa/burista joints
Do those 3 exercises, use heat packs twice a day and u will feel the difference in lesser than 2 weeks, avoid weight lifting 3 weeks then go hit the gym start of very light weights to strengthen the muscles. And injection is a an option but it takes same amount of times to full recover from pain. Good luck everyone
3 weeks avoiding lifting weigh?
@@insandhaif9982 yes if ur going to get injection u have rest ur arms and shoulders for 3 weeks to heal, and after that start light weights
I was literally just given this same advice from my doctor yesterday. No heavy lifting for 2 to 3 weeks, light band stuff is ok. I was diagnosed with shoulder impingement on the left, both rotator cuffs are strained, as well as hip adductor strain and hip impingement, both on the right side. Take care of your body, you only get one.
Do you need a resistance band, can an object like a light weight be good for this sort of thing?
Bradley Hughes I think light weight works too.
The keyword is resistance. Weights can only give resistance up and down but not side to side like most of these workouts require. You need a band.
If you use a roll of towel in axilla during Rotational exercise it will be more comfortable 😊😊
How many sets?
How many reps?
so do all of them? pick a few? rep and set range?
How often can we do these exercises?
Depend on your capacity or extent of injury I would start super light with 1 set of each at 6 reps maybe 2 times a week then increase the days to 3 maybe 4 after you see and feel progress and then start to increase the rounds say 2 rounds of 1 set of 6 reps for each exercise I would do this until I progressed to 3 days and 3 rounds of each exercise then I would increase reps to 8, you could increase to 12 given a long period of time but its very time consuming so I would call it a day at 8 when I had progressed slowly over a year to 3 rounds
How many reps and sets?
2×15 to 30 everyday, or as many days as you can
2×15 to 30 everyday, or as many days as you can
I started from today... I want to workout hard but my shoulders are not strong enough and I have pain in my shoulders... Lets see how it goes
Jaspreet Singh Hi dude! Did these excercises work for you? How does it go?
You can do these with a cable machine
How many reps? How many sets? Thanks
Hi there, We recommend consulting with a physiotherapist who can assess your individual condition and provide you with appropriate information. All the best.
@@activerehabilitationphysio1047 yeah, sorry, I'm in America. Easier to see a RUclips doctor than a real one.
I get pain/discomfort during external rotation...any thoughts
I do too
Go see a pt
what do i do if theres pain?
Visit ur dr
The external rotation is so painful on my shoulde what should I do please help
i would reduce inflamation in shoulder and then work on external rotation strength
@@luckegaminghd312 thank you
@@luckegaminghd312 I have taken Advil and now I am able to do more ext rotations and getting my shoulder rotators stronger, I have less pain each day
great for you man I am glad it worked!
i would advise you to stop taking painkillers, because you may not feel pain and not know you are hurting your body
good luck!
Hello Dr
I have problems is long time my professional is basketball player my when I play basketball my shoulder is disconnected and I gate some pain can you help me and I dear?
Eddy Ali are your shoulder bones dislocated? Get an X-ray and if it’s not that I highly recommend making an appointment with a physical therapist near you. Or if those two aren’t the cases try going to a chiropractor I seen miracles by them.
Every rep I hear popping and clicking.
Damm your level is max😂
Amer Qasem damn you laughing at my demise
Donavan McDabb I’m just joking 🙃 hope you will soon ❤️😂
Amer Qasem 🤣🤣🤣
How's your shoulder doing so far?
Hi I am a badminton athlete and I have a level 1 slap tear which is small ,can it be healed with in 20 to 25 days perfectly cause I have to go for a tournament or should I rest ? Please suggest me as soon as possible.
Thank you
You should definitely go and see a physiotherapist or doctor if you haven’t already and ask them - i was told with my tears that it can take up to six months to heal up completely. Definitely let your shoulder rest until you see a doctor about it.
Noice
These rotator cuff exercises do not work !!! Ive had a rotator cuff injury for a year and find it impossible to do the exercises all these get better quick videos tell you to do as it is just too painful and when i did try to exercise my arm and shoulder all it did was make my shoulder more painful, when you cant lift your arm in the air through untold pain how are you possibly going to do these exercises ????
well that depends upon your injury, they worked well for my frozen shoulder, they don't relieve the pain but their purpose is to strengthen the muscles so that the tendons have less load when you are lifting things.
I popped my shoulder then a day later it popped out in my sleep 😩
Oh lord man that’s awful
Can totally relate. Same here. Genuinely traumatized me so much that I haven’t been able to lift my arm over my head since it happened earlier this year.
Awesome video! Check out my new vid on rotator cuff safety!
Did it say that “exercises shouldn’t hurt” Well if it doesn’t hurt that muscle isn’t growing...
If it hurts then it means you're actually injuring the muscle again rather than gradually stimulating it and helping it heal.
These exercises are designed for helping a rotar cuff heal after injury, not for muscle growth. You're confusing muscle healing with muscle growth/doms which are two separate things. These exercises aren't designed for muscle growth but muscle strengthening.
So let’s say even if u tore u can workout after a few weeks right ? Just mild n bands body work maybe preferred cause I cnt just do nothing
Thank you!