Rotator Cuff Tendinopathy Stretches & Exercises - Ask Doctor Jo
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- Опубликовано: 7 сен 2024
- Rotator cuff tendinopathy can cause pain and tenderness in the shoulder joint especially when you are reaching overhead, behind your back, lifting something, or sleeping on the side that has the tendinopathy. These stretches and exercises should help. See Doctor Jo’s blog post about this at: www.askdoctorjo... Like my t-shirt? Visit www.askdoctorjo... for more info.
The first stretches are called pendulums. Use a chair or counter top for balance, and lean over so your arm hangs down towards the ground. Move your body, not your arm in circles so your arm swings around like a pendulum. You can also rock front to back and side to side. Start off with 10 of each and work your way up to a minute of each.
Then grab a cane or PVC pipe so you can move your arm and shoulder passively. The arm just goes along for the ride. You are moving the cane with your good arm up and down taking the other one up with it without actively moving your injured arm. Standing up or sitting, take the cane, stick, or a towel with your good arm, and drape it back behind your shoulder. Grab it below and behind your back with the arm to be stretched. Gently pull upward with the good arm, pulling the bad arm up the back. You can hold this for 30 seconds, repeating 3 times, or you can pull it up and down 10 times continuously.
Still using the stick, now lie down on the ground with your arms in the “stop sign” position. Move the stick with your good arm up and back over your head, and let the bad arm go for a ride until you feel a good stretch. You can do a little pause, or hold these for 10-15 seconds.
For the next exercise you will lie down on your side, and the arm you want to work will be on the ground for internal rotation. This time put your arm slightly in front of you, so you are not lying on your arm. Keeping that 90 degree angle at your elbow, and your forearm out in front of you, bring your forearm up to your stomach, and then slowly come back down. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, you can add a soup or vegetable can, or a hand weight if you have one.
Now you will do a shoulder external rotation. Try to keep your elbows by your side through out the exercise. If you want to roll up a small towel and place it between your side and your elbow for each side, this will keep your arms close to your side through out the exercise. Keep your elbows at about a 90 degree angle and your thumbs up towards the ceiling. Also try to keep your wrists in a neutral position. You don’t want to over stress your wrists, and then have a wrist injury. Slowly pull both arms out away from each other keeping your elbows at your side, and then slowly come back in. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.
The next exercise is going to be rows or scapular retraction. You can use your feet as an anchor. You want to keep your elbows in close to your body and make a rowing motion. Try to squeeze your shoulder blades together when you pull back. Make sure you are using a slow controlled motion.
Finally you are going to do punches or scapular protraction. Wrap the band around you, and keep your arms straight in front of you. Punch forward, but try not to bend your elbows.
Related Videos:
Rotator Cuff Exercises & Stretches with Resistive Bands:
• Rotator Cuff Exercises...
Rotator Cuff Exercises Shoulder Injury Rehab:
• Rotator Cuff Exercises...
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Doctor Jo is a Doctor of Physical Therapy.
www.AskDoctorJo...
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Rotator Cuff Tendinopathy Stretches & Exercises:
• Rotator Cuff Tendinopa...
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The pendulum exercise brought immediate relief after months of pain. I can't believe it fixed me in less than a minute. I can't thank you enough!
You're welcome! Glad it helped.
Me too! Thank YOU!!!
Same! Brilliant!
Thank you
I think it kinda worked for me as well, after 20min doing it.
How is that possible?
I've watched dozens of videos on this topic (desperately trying to "fix" my shoulder), and this one really does it for me. It has the exact mix of stretching and strengthening that I think I need. Thanks!
You're welcome. Good luck!
Your are the only person who makes sense with these simple practical and effective exercises. I appraciate so much sharing your knowledge with us. I have benefited a lot and I love the way you are presented without any fuss.
Thanks!
I tore my cuff and had a scheduled surgery, was told to try and rehab it first by multiple others who’ve had a tear. I’d rather stretch for free than take a gamble on a $10,000 surgery. Thank you for your help.
You're welcome.
I found the last exercise extremely helpful. It's like shrugs but on a horizontal plane. This one really helps strengthen my weakest point on my shoulders, which I'm sure will contribute avoid injuries when doing exercises such as flat or inclined dumbbell press. Thank you for such a useful video.
You're welcome.
I am so glad I found you. Thank you so much for this video presentation.
You're welcome.
Thanks for the videos, I'm (also) a fitness professional and I found your video very helpful and definitely something interesting to see between all those unprepared RUclipsr ... keep it up! ;)
You're welcome, and thanks!!
Very nice array of cuff exercises and stretches that don't do more harm then good.
Thanks :-)
I should've watched this a long time ago!! Instant relief...thanks
You're welcome. Glad it helped.
Appreciate you taking the time to make this video, may have tendanitis in my rotator cuff and looking for some low stress exercises to strengthen it.
You're welcome. Good luck.
Hey , i have a question. How long did it take for you to get better? I know you commented 2 yrs ago but i have tendonitis in my shoulder for about a month now and it feels like it'll never get better
What did you do to get better?
Thank you showing how to do this exercises God bless you
You're welcome.
Thank you so much for your reply!
I love these pendulum exercises,they brought relief to my shoulder!
I am using many of your other videos, they are amazing and never found sth like them in RUclips!!
So many thanks to you for helping us!
Best regards,
Farideh
You're welcome! I'm glad they are helping.
Thank you. I think these will work and help my left shoulder.
You're welcome. Good luck.
Thank you Dr Jo
You're welcome.
Wow! I did that pendulum arm hang thing but I held a 15 lb kettlebell in my hand (for added stretch) and when I did the side to side movement it was really painful but when I did the circular motion I felt like three distinct pops as if a tendon or the bone or both snapped back into place. It scared me but my shoulder felt sooooo much better instantly.
My shoulder has been weak and painful (and at times unstable like it might pop out of joint) for at least four years now 😶 could it actually have been slightly misaligned this entire time!?!?
Right afterwards I did the side to side swing again and no pain!
Anyway it's still a little tender and there's still a little cracking and popping noises but it's only been a day - from now on I'm doing these exercises daily.
Thank you thank you thank you!!!!
You’re welcome!
Hi is still ok at the time being
Hey Dr Jo, will this exercise help me recover from Rotator cuff tendonitis injury? it's fine when I move my hand but it gets very painful when i throw something, usually it's from throwing ball quick and far
This is a really excellent video.
Thanks.
Hello Dr Jo ,
Thank you so much for your videos which are very helpful! They are the best!
I am wondering if I can do your exercises without bending my knees regarding my knee issues. Can I do them keeping my body still but only move my arms. I have rotator cuff tear a little bit calcified . It is highly appreciated if you suggest any other videos of yours for my problem .
So many thanks!
Best regards,
Farideh
You're welcome, and thanks! Yes, most of the stretches and exercises can be done sitting in a chair or standing to help protect the knee. I have several other videos for the rotator cuff. You can find all my videos on my channel: ruclips.net/user/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
Thank you so much for these awesome exercises!
You're welcome!
Thank you, you saved me a couple bucks for physical therapy
Thank you so much Dr Joe!
You're welcome!
Thanks for the video DrJ. What do you think about stretching through pain? Not going crazy with it but maybe like a 5/10 pain level to try and improve matters? People say you should never stretch through pain but if that's the case I can't do anything to rehab my shoulder. The band exercises are largely pain-free, though.
You're welcome! I always tell my patients there is a difference between stretching pain and just plain old pain. If it is a very strong stretching pain, that is okay to push through, but if it's a sharp/stabbing kind of pain, you really need to stop. Good luck.
Hello Dr. Jo, I am a new subscriber who is nursing a rotator cuff injury. I find your videos to be of much help. I am strength training but I'm pushing through pain for the first set or two. I cannot do military press where I'm sitting and pushing wait straight up behind my head to the sky so I have to avoid it for now. If you have any other tips feel free to share. Thank you so much.
You're welcome, and thanks for subscribing. It's probably best to avoid any overhead exercises until you start feeling better.
will these be the right exercises for Tendinosis? loving the way you explain this in a simple easy to understand manner and loving that shirt! :)
Thanks! Yes, as long as you are cleared to do stretches and exercises, they should be okay.
Hi Dr Jo. My rheumatologist recommended your videos. I think they are great and I absolutely love seeing your dogs :) I wonder if you could tell me which shoulder exercises are best for trying to even out the height of my shoulders? While my frozen shoulder is slowly getting better as far as my reach goes, when I raise both arms straight out from my sides (as in trying to do a Jumping Jack) my frozen shoulder immediately starts heading up toward my ear! And is way higher than my good shoulder. I feel as though I won’t really be on the road to recovery, until this starts to change. Thank you!
Thanks, and you're welcome! That's very common with a frozen shoulder. It's due to the adhesions (scar tissue) around that bottom area of the shoulder joint (kind of in the armpit area) preventing the proper movement. Is there any way you can see a physical therapist? Manual therapy can often really help loosen that area up.
I did go to PT earlier in the year, but I honestly felt at that time that the exercises they were giving me made the problem worse. After that, I had about 10 sessions with a neuromuscular massage therapist, but it was out of pocket and I couldn't afford to keep going. So since early this summer, I've been doing the work at home.
it was really helpful please tell me if what good medicine will help me to recover it
Dear DoctorJo, thanks for your videos. I have a question, Doctorjo, do you know how to set up a Tens unit to treat a shoulder tendinopathy? My Tens unit has to parameters to configure: Pulse Width and Pulse Rate. Please, could you tell me what are the best configuration of these parameters to treat a shoulder tendinopathy?
Good job! Thanks
Thanks, and you're welcome.
Not sure if it has been asked before, are these exercises is also for someone with shoulder Tendinosis?
Thanks. That was great.
You're welcome.
Thanks!
You're welcome, and thank you for your support!
I like the pendulum rotation swing of the arm, but I feel and hear a tiny click at the same spot in the circle, every time my arm goes around. The click doesn't hurt at all, but it worries me -- should I be doing this exercise with that click happening on every rotation?
please make a special video for the treatment of scapular winging...
I will put it on the list. In the meantime, these might help: www.askdoctorjo.com/content/shoulder-exercises-resistive-band
I have so much pain when i try to reach forward or sleep on my shoulder. I hope this will help, thanks.
You're welcome. I hope it helps too.
Just found your video. These exercises make my arm feel very comfortable. How many times a day should they be done?
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
I got it following a carpal tunnel release. Took ibuprofen for a while but discomfort returned when i stopped taking them. Its 7 months now since my op. Thank you Dr. Jo.
You're welcome.
How long should you rest your shoulder after an injury before starting to rehab?
Generally how many days exercise require for complete cure of rotator cuff injury. Regards Tandon
I can’t do the band external rotation due to scapula winging i feel it barely moving no pain but only tightness what should i do ?
Thank you very much!!!
You're welcome!
Would these exercises be good for bicep tendonitis and tensovytis and calcifications on the rotator cuff?
Can you make video for total shoulder replacement exercises
Definitely! It's on the list :-)
Hello doc, my shoulder ache after playing volleyball. My shoulder pain occurs when pushing or reaching out. Is it rotator cuff tendinitis? Thank you
Thanks.
You're welcome.
Hv grade iv chondromalacia in both knees. In pendulum and side to side movement,get knee pain. So what to do?
very helpful..
Thanks!
What about strengthening for supraspinatus?
Thanks a lot for this video. Do you think I should try these exercises after having shockwave therapy for calcifying tendonitis. I finished last session two weeks ago and I am very limited in terms of range of movement and there is no pain relief at all. I was hopeful, but shockwave therapy has not fixed the problem
It usually doesn't help by itself. I think they are worth trying to see. Good luck.
Exercises for Hill Sachs and bankart lesion ?
Hey... So i was diagnosed with supra-spinatus tendinosis (right shoulder). I used to gym 3days a week, i was a beginner.I used to feel the pain only when i used to do bench press, rest of the time it was all good. Still i decided to consult a doctor. So its been 2 months now. I was a badminton player. Can i start playing badminton(after 4yrs)( i am right hand dominant). I don't feel the pain now. I am undergoing regular physiotherapy for my shoulder. So will it worsen the situation or its okay to continue gym and badminton?
I am suffering rotator cuff injury doctor suggested me surgery but i have no too much pain what i am do please doctor jo madam please reply i am a indian boy not known too much English.
How often should you do this? I had one physio tell me twice a day and another only a couple of times a week while my pain is very strong. I don't want to overdo but also want to do it enough.
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
Lovely explained. However, I didn't feel my "pain" area at all during these exercises. Perhaps I don't have rotator cuff tendonitis 🤔 However, I feel pain while lifting arms above shoulderheight.
Did you find out the reason for this??
@@sonamsherpa1425 Nope. I still have some pain, though it got better to the point that I can workout normally. I started doing more posterior shoulder exercises.
Can this be corrected without surgery please let me know
Hello Ma'am
I was detected in MRI with 'mild distal Supraspinatus tendinosis' on left shoulder. Also, the MRI report stated that I have Acromion type 2 bone.
So the doctor advised me not to overhead exercise again for lifetime.
is it that I should not take my arm above 90°?
and is the tendinosis reversible?
and would this exercises benefit in the tendinosis??
please help
thanks!
@@KhABCDLeo thank you so much!!
I'll give it a try
I have a shoulder pain.. but i dont know which tendon is affected..can we do all this exercise for all tendons?
My front shoulder is burning with pain while doing 3. Exercise lying external movement. What should ı do ? is it okey painless point while doing exercise ? Thank you.. :)
Is it normal to feel pain while doing the exercises?
Is doing internal rotations necessary? Some people say that it isn't required since we have plenty of muscles that do internal rotation but external on the other hand is very limited.
It really depends on where your limitations are. If you happen to be a women who can't internally rotate enough to clasp her bra, then it is very necessary, or if you have severe pain putting your wallet in your pocket or tucking in your shirt behind you, it's probably necessary. Good luck.
What do you recommend if both shoulders have impingements?
If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.
Sometimes when i do these excersizes my shoulder pain is worse. What can i do to fix this?
Hey Doctor Jo. Greetings from the UK. Do you have any exercises to help a subtley destabilised shoulder?
Hello! These might help: www.askdoctorjo.com/content/shoulder-instability-exercises Good luck.
Good stuff as usual. Jo, do you have a tip (or can you even make a video) about ganglions? I have a recurring one on my wrist. Thank you :-)
Thanks! For ganglion cysts? An old wives tale says to smack them with a bible!! But don't try that :-) It can actually make it worse. Unfortunately, there's not much you can do for them. Have you tried getting it drained by the doctor yet?
AskDoctorJo Nah, I know it's not good to smack them - ouch...
My ganglion cyst tends to come when I work A LOT on the computer mouse, and after a week or two it fades away.
In my imagination it helps to massage the forearm and to bend the hand up and down with the other hand. I was just wondering if you'd know anything more substantial. Thankfully it's never gotten so bad that I had to see a doctor.
Sounds like what you are doing is the right thing. Stretching the area and keeping the tendons moving are all I really know that might help.
What does it mean if it hurts when I lie flat on the ground and lift my arms and when I try to pull the band?
i have been diagnosed with rotator cuff tendinopathy.. im waiting for an mri (3 more months), and a ortho surgeon (up to two years wait). my doc has said physio... i cant afford physio since i cannot work with this... so i am home schooling.. how do i know if i am damaging more than helping,,, i am in so much pain 24/7 and have lost most of the use of my arm, pain right down to elbow, spazming..is it best to just stick with keeping as much movement as possible without strengthening? my doc hasnt offered me any pain control aside from precriptions , which i cant take. i am sure there must be something i can do at home to help with the constant pain. thank you... im using your videos daily
If you can do gentle strengthening as well, you should try. Even if it hurts while doing it, as long as the pain doesn't significantly increase, you should be okay. A TENS unit might help for home. They are not very expensive, and sometimes give a lot of relief. You can check it out here: ruclips.net/video/T6XS_tm24Ec/видео.html The placement is the same idea on the shoulder.
thank u so much for responding i will try
You're welcome. Good luck.
Can I do this if I have tendinosis?
Hi Doctor Jo! How long do you do this sequence of stretches and exercises for? And how soon can I go back to regular weight training? I have taken a month of from lifting. I have been diagnosed with mild tendinopathy and a small labrum tear with an MRI.
It really depends on how much pain you are having. Have you been doing any physical therapy yet?
AskDoctorJo I have had the impingement pain for about 1.5 years. I had the MRI done a few months ago. My sports medicine doctor prescribed band isometrics, scapula push ups, and soup raises but he said I could continue to lift just not overhead movements. I started started lifting heavier again and I think either bench or DB rows aggravated something so I decided to take time off of lifting. I am continuing the band isometrics but haven't implemented anything new yet.
LOVE you excersizes but I would love also -MORE DOGS!
Thanks! I would love more dogs too :-)
thank you, for showing what to do to help ur arm, cuz I hurt my arm by sleep way to much on my right arm.
You're welcome. It kind of depends more on your pillow and bed. If you have a good neutral position, and they are not too firm, it should be okay.
AskDoctorJo k. I bin stretching an being very careful in the same time, an the bed I have is the three sheep brand orthpethadic an I use body pillow.☺ thank u for writing back to me.
You're welcome. Good luck.
Mam I have many problems shoulder swelling and pain continue plzz help me ,,🙏
Hi Dr. Jo! Just wondering, should these be done every day? Or every other day? Thanks!
Therapeutic exercises can be done every day.
Is 28 young to have this ? Btw we appreciate what you do thank you
You're welcome.
I have tendinopathy in both shoulders. Should I avoid doing the external rotation stretch or is that fine? I am just worried that will do more harm than good if I use one arm, that has tendinopathy, to push down the other arm.
It should be okay as long as it doesn't increase pain. Good luck.
Thanks so much, do I ice after the exercises or heat ?
You're welcome. Icing afterwards can help decrease inflammation.
Thanks, Dr. Jo! Good stuff. Wondering if you can recommend frequency and duration for the routine. I just began today after several days of medium-severe pain in left cuff. This routine felt good. Daily? Every other day? What is a typical recovery timeline (healthy male, 30s)? Thinking 2-4 weeks as a guess.
You're welcome! You can do them every day, 1-2 times a day. Maybe more like 4-6 weeks depending on what specifically is going on. Good luck.
AskDoctorJo thanks! Will do.
You're welcome!
I have had problems while serving in tennis for about a year. The muscle pains initially, but after warming it up, it gets well enough to play.
The shoulder hurts when it is contorted fully and ready to strike the ball before actual contact (before warm-up). Any suggestions?
Have you had any imaging done to rule out any tears?
Should I do it everyday ?
please I have a rotator cuff impingment so if I do these exercises as warming up before working out .is it ok ? and will it help me to avoid shoulder's injuries ?
It might. Unfortunately, without getting to evaluate you, I really don't know for sure. I think they are worth a try. Good luck.
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If you turn on the Closed Captions (by pressing the "CC" button at the bottom of the video) you can have RUclips automatically translate the captions into many different languages! I show how to do all this and more here: ruclips.net/video/VatNBZh66Po/видео.html
Hey. I need these exercises so bad. Was refreshing that I was in agony last night, and my go to was the pendulum (untaught just intrinsic learning)
Quick check, but do you have a vid or an answer as to shoulder issues such as tendonopothy, if it is well known to radiate to pain around the ribs on that shoulder?
I have to have a surgery due to rotator cuff problem and torn tendons. Are there any exercises that I can do to prevent the surgery? Thank you.
It really depends on how big the tear is and which part of the rotator cuff is torn. If you haven't yet, you should really try physical therapy first. Even if you still need surgery, having your shoulder as strong and flexible as possible before will give you a better recovery after. Good luck.
I will. Thanks for the great tip!
You're welcome!
Love your video's. I have a question for you, on your video you are treating rotator cuff problems. I was just diagnosed with Tendinosis is that the same thing. I have been in severe pain already a hour and seeing a specialist in a couple of weeks but I need to find some sort of relief now.
Thanks for your videos and information
Thanks! Yes, they are basically the same. Hopefully these will help give you some relief. Good luck.
@@AskDoctorJo Thanks Dr. Jo, you're the best
You're welcome, and thanks.
Doc is this for torn or severely damaged rotator cuff? BTW we love all 6 of our fur baby rescues a hell of alot more than people Lol!!
You can use it for either, but it's more for damaged before torn for this particular video. Me too :-)
AskDoctorJo ok thank you!!!!
You're welcome!
I injured my shoulders carrying groceries up 3 flights. I have taken steroids, pain comes back. I even went to the ER. Pain wakes me up. I had to roll out of bed.
How do they feel now?
Doctor, I’m in the U.S. Where is a good place to buy these resistance bands. I’m not looking for you to endorse a store, or anything like that. Just maybe point me in the right direction. Thank you. Love your videos. They’re very helpful. God bless you for posting them.
If you buy things online, you can buy them through my product store (which is through Amazon.com): www.askdoctorjo.com/products They are in the resistive band category. Good luck.
Thank you Doctor Jo.
why do i have pain in my shoulder joint everytime i do excercises for my rotator cuff ? pls help!
Unfortunately, I don't know since I can't evaluate you.
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Closed captioning/subtitles can be turned on/off by clicking on the CC button below the video. You can also change it to many different languages among other things like changing the transparency to be able to see through the words: ruclips.net/video/VatNBZh66Po/видео.html
Did you know the words on your video are exactly where your body in the video is, thus making it impossible to see you do these stretches! 🙂
Sometimes they get turned on randomly. You can easily turn them off by clicking the "CC" button at the bottom of the video. If you want to leave them on, you can drag them to another area on the screen, or you can make them transparent. You can even automatically translate them into many different languages! I show how to do all this and more here: ruclips.net/video/VatNBZh66Po/видео.html
Thank you Dr. Jo
You're welcome.
thanks! very useful
You're welcome, and thanks!