Build HEALTHY SHOULDERS like Gymnasts (Best Rotator Cuff Exercises)
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- Опубликовано: 27 июл 2024
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How gymnasts keep their shoulders healthy and strong while doing so many risky exercises?
By strengthening 4 hidden muscles that form the so-called rotator cuff, you might never heard about.
The strong rotator cuff is one of the secrets of healthy, strong and pain-free shoulders, and in this video I’m going to show you the most effective exercises for it.
If your shoulder has already popped out or if you often feel like it's about to, and you want to prevent it or if you simply want stronger and healthier shoulders, then stay with me and let's get started!
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He explains clearly
🙏🙏
@@gnatdagnat he replied sarcastically
Yes. Thank you.
@@GymnasticsMethodThank you so much 🎉
laying lateral rotation (exteral rotation) - 15 to 30 reps
standing lateral rotaion (exteral rotation) - 15 to 30 reps (squeeze towel for better tech)
cuban rotation - 10 to 15 reps (whille sitting for better tech)
leaning cuban rotation - 10 to 15 reps
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This, and the scapula stabilisation routine, have been a game changer for me. I had recovered (with help of a physio) from capsulitis in both shoulders. But still some residual very mild discomfort in my left shoulder with bench press and pull ups, and left side in both these exercises was a source of assymetric weakness.
All gone! No pain, no assymetry, and I'll bore anyone who will listen about how great I feel.
Thank you so much ❤
Great video, as usual. The rotator cuff is so crucial to so many sports. I dislocated my shoulder several times at the age of 15, while doing kickboxing. I then had surgery and had to do PT for several months. My PT told me to do rotator cuff exercises religiously for six months, daily. That is what saved my shoulder. Now,25 years later, I still do them regularly. I do boxing and calisthenics and never had a problem since.
Can I ask do I pick any these exercises and do it? Also how often should I do it ?
@@princelulu332 I am not sure I am qualified to answer that. But I did lateral rotations for months and my doctor told me to do them every day, high frequency, high volume, low intensity. That is, many reps, many sets, but very low resistance. Then increase the resistance a bit at a time and reduce the volume. But again, it all depends on the individual needs/condition.
@@christianfarina3056 did you have to stay off your other exercises for the months while you strengthened your rotator cuff?
was it supraspinatus tear?
Good for you!
It's amazing how he just tells you without any bullshit. Thank you man
One of my favorite RUclips channels! Thank you for all the great work you have done.
🙏🙏🙏
I don’t like this video, I LOVE it!! I’m a massage therapist and I didn’t pay attention to strengthening my shoulders, I thought I’m already working them out by massaging people, until I got injured!! These exercises seems to be just what I need, can’t wait for my gym session tomorrow. Thank you!!!
This man moves so perfectly he looks like an actual robot when demonstrating the Cuban press form.
Hey brother, thank you for these. I had issues with my shoulder since early 2020 and 2 months ago after a training session it got so bad I couldn't move the shoulder for a week laterally. Pain was unbearable, couldn't sleep for first two nights. After a week I started similar Rotator Cuff Exercises that you showed and have been doing them before every session now. There is 0 pain and I gained strength in my arms / shoulders, they never felt better while at the time of the injury I thought I will never be able to even move the shoulder again. What a difference and I'm already 38. Good luck everyone!
Your channel is a treasure trove of information. Thank you for the great work.
Thank you so much for this. Wish I knew this when I began my lifting journey but I will definitely be doing these.
I do all of these every workout as warm-up, but with cables or bands instead of dumbbells. You get slightly different resistance curve, but result is the same :) bulletproof rotator cuffs
Cables are my favorite but bands are just so satisfying, get the tension just right to get maximum force at the end range of these exercises and it gives me a burn like no other
I'll watch more of these for sure. Nice to see just what you need to know
This is what I needed, thank you.
Thank you so much for this!
You're so welcome!
Wow ! What a great channel. I am so lucky that I found this. I just subscribed. Thank you!!
Thanks a lot, Adam!
Another great informative video. Thank you Adam
Glad you enjoyed it
Thank you for this clear and informative video 🙏🏻
You’re welcome 😊
Thanks for the advice!
Thanks for the video.
Thank you, Adam.
Outstanding video ❤
Great advice mate thank u
Excellent video. 👍
excellent, thank you
Thank you good sir. Have dislocated my shoulder 3 times now 😅 the last time I was able to relocate it my self.. and yes like you said it's not at present thing 😂
Exactly what I needed..
Appreciate all that you do, friend. Thank you so much for sharing your time and insights. Wish you all the very best
I appreciate that!
Great video. I bet next on your list is prehab routime not only for external rotation but for Serratus anterrior too, exercises like cat/cow.
I came to this video because i started doing statics and also armwestling and sometimes i feel some pain in my shoulders, thank's for the video
Thank you, very important stuff!
Glad it was helpful!
I injured my rotator cuff years ago, could not get it to heal, finally after doing research and finding a cheap book specifically on strengthening and rehabilitating the rotator cuff, I have been doing all of these exercises for years especially before I do anything involving shoulders like working out the chest or working out the shoulders, I use these exercises as my warm-up, all you need to use is a 5 to 7 pound dumbbell And a cable machine , they work to keep you safe and to rehabilitate, if your rehabilitating the rotator cuff use the lightest resistance you can for the standing lateral rotation and no weight at all if necessary for the Cuban rotation and work your way slowly back to functionality .
Great video
Thank you so much sir 🤍
Thank you sir!!! I really needed this.
You are very welcome
Fantastic video, as usual! You are great! Greetings from México
Thank you very much!
Fantastic video. Rotator tuff tear here and these help a ton
Glad it helped
Best explanation brother
Thank you so much 🙂
One the most important video,, my shoulder got injured and couldn't lift. This warm up fix it!
🙏
I have shoulder injuries after motorcycle accident and my right shoulder is never good. These exercises completely open it up and make it feel normal right after before my workout, wow.
Thanks alot
Most welcome
Morning..love this video.... i was recently diagnosed with a slight / mild tear in my supraspinatus tendon... what's the best exercises to ease this back to recovery, please? (FYI, I'm just about to start your Gymnastics Method course, pre-habs, etc). Cheers. Steve. London. UK
Yes, yes and yes! Shoulders all the way!
Thanks bro because my sometime feel pain and my favorite muscle is Shoulders
thank you,
koszi szepen
( liked and subbed o.c. )
Hey Adam, I just got my 1st set of gymnastics rings yesterday 😯😯👏🏽👏🏽 your channel inspired me to get them and I did some wall hand stands the other day, 3 sets if 5, it felt amazing, cant wait to start using the rings 👏🏽👏🏽💪🏽💪🏽💯💯
That is awesome!
@@GymnasticsMethod YOU ARE AWESOME DUDE 💪🏽💪🏽💪🏽
Any solutions for biceps tendonitis along with internal shoulder rotation weakness.
My right shoulder clicks like crazy when doing the cuban rotation, i am currently working on stabilizing my scapula
Thank you so much for being succinct and also informative and direct.
I think these exercises will help me recover from some eccentric push-ups I tried to use for the lower pectorals.
I ended up hurting my rotator tendons I think.
He's right, I did these exercises for years. I never had injury on my shoulders, neither during motorcycle felt
💪💪
here you got my energy
Good video
Thanks!!
Hey if you still reading this or any guys out there. Can you give me an advice before I start my first calisthenics journey should I grind shoulder first??? I really wanna follow the guy in the video because he shoulder is really strong and I wanna do push up and pull ups easy. I want to prepare first before I do pull ups because I can do one but I struggle so fast at doing two reps not clean
I already do lateral rotations and standing Cubans as part of my everyday warm-up, but I was making some mistakes that I'll be correcting thanks to this + I'll be adding the eaning Cubans as posture is one of my main goals.
I learned a lot and now that I know the importance of these exercices I will definitely add them as full exercices instead of just worm ups on my shoulder day. Very helpful thank you sir.
got any exercises for internal rotation? i get real bad pain when in the eccentric of the ones you showed in the video
Front levers will tell a lot about shoulder stability, my shoulder is broken and I can't pull my arms down to my stomach with locked elbows without feeling my shoulder tensing up and getting spasms. Those spasms lock up my shoulder and it stays like that till I stretch with floor superman or something like that to activate the rear stabilizers to stop the spasms in the chest stabilizers. My humeral head is full of dents and my sockets doesn't make good contact anymore, I'm still able to do a lot of calisthenics exercises and they help a lot with the trust in that arm.
Excellent. What do you think of band pull aparts with supinated hands?
Good ones!
Is that a good idea when I make this moves as a warm up for my training?
You forgot the subscap tho... My external rotators are beasts but I have some problems because my subscap barely engages and there is not a lot of ways to isolate it, but I'd like to because rn I can't even do a dip lol
Two questions:
1. Do you have a routine on your channel that might include this. I have tried to download the app, but every time I have it never opens (I blame my mobile).
2. Would you consider doing a vid on recovery? I've recently heard that a good way to exercise is to perform an extremely heavy duty workout and then the net workout you do you do a light weight version while still have a bit of intensity, but you still continue to get gains etc.
What exercise for the subscapularis and suprascapularis ?
Excellent exercises. I always warm up with some of these.. Would you include them as part of the warm up or dedicated sessions?
Part of prehab routine
You have to do these after warm up and before the main session.
@@user-fp7qg8hm1k why after?
Adam(Gymnastics method) says to do warm-up, prehab and then main training, in this order, in his other videos.
3:00
It hurts when I do external rotation , even with light weight. Doing planche training incorrectly ruined my shoulder. Feels like my shoulder is pinching when doing pull ups
See a therapist for best diagnosis
Try dead hangs
Sir please make a video on how to fix scapula winging in a month or two months
:)
can i do these exercises if i have some shoulder discomfort? (not caused by these exercises)
Wow - GREAT video bro! I’ve had supraspanitas and general rotator cuff issues on the right side due to overuse. Most of it was basically healed through some minimal band work and rest. but the exercises you showed seem to be EXACTLY the ones that would take me back to 100% and become stronger and injury free for the long run! Thank you!
Great, what weight did the weights have that were used in this video?
Anime fan bro and I think 5 to 10 pounds
@Gymnastics Method at about 4:14 onwards you say "Keep the scapulae slightly adducted". But it subtitles translates it as abducted. Can u please clarify.
Man you are wizard, i was literally searching about rotater cuffs exercises and Stretchs yesterday . Thank you for being a mind reader i guess lol
No problem!
Which rings are these
How many times should we be doing this? Everyday?
0:25 i want a back (and shoulders) like this 😢
Hi, Adam! If you say "do 15 squats, 15 lunges and 15 cossack squats", do you mean 15 lunges and cossack squats per side?
Do you think these exercises will benefit someone who is developing shoulder pain from bench press? I have been chasing 2x body weight for many years. Whenever I get close I get pain in my left shoulder which causes me to back off. I stayed away from the gym for two years because of covid. When I returned I was completely free of any shoulder difficulty. I made rapid progress after my return to the gym in mid December. Now with a one rep max at almost exactly 1.5 x body weight I feel the pain of my old left shoulder injury returning. Does anyone have experience with these exercises that would bear on my goal?
Which muscles make up the rotator cuff🤔
How many times a day should this be done?
What about internal rotation?
How often would you generally recommend for rotator cuff exercises?
As prehab, before every upper body workout
Can i do this everyday?
How many sets for each exercise?
Any thoughts on skin the cat?
ماشاء الله
🔥🔥🔥🔥🔥
🙏
3:25 did you say slightly abduct or slightly adduct your scapula?
Perhaps if you say retracted or protracted it'll be easier to hear the difference
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where r u from?
Timestamps for me
4:18
4:48
6:23
Look, RUclips, GET OUT OF MY HEAD!!! Less than a minute after I thought, “I think my shoulders might pop out soon” I get this recommended.
👏🏾💯
But arent these exercises only for external rotation?
What's your opinion on "Lu raises"???
why dont you workout the subscapularis?
when i do 5:13 movement my shoulder hurts pretty bad.
May be you have some undiagnosed shoulder issues. Better check with a specialist. Ome of my shoulders is cracking when doing this movement too, I had AC joint issue in the past.
You may lack the internal rotation to go down all the way, so go as far as you can without pain. Make sure your shoulder isn't slouched forward also as that will cause pinching in the fromt
0:09 except in every Athlean X video lmao
Lol
👍🏽🙏🏽
and then rotating on the bar/rings
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Simeion panda told about this
I have so bad shoulder mobility :(
3:21 excersizes
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