Jeffrey, I want to thank you for taking the time to make this video. I had rotator cuff surgery twice on my right shoulder (ripped it out the first time) and my left shoulder has a few problems, but I'd rather not have surgery yet. I've been doing your exercises religiously for the past six months. I started with 2 lb weights and now I'm up to 7.5 lbs. I am doing other exercises too, but my shoulders rarely bother me now and I don't need to take Ibuprofen as often, in fact rarely. Thank you again. So far you saved me surgery on my left shoulder.
This has been the clearest explanation and best exercises that I’ve found. Advice on how to sleep comfortably with rotator cuff damage, tendinitis, bursitis and arthritis would be really helpful too.
i got that shoulder reliever thing that you might've seen. it helps a little but not that great, however it does come with a sleeping strap. You strap it around your calf and it is attached to another strap on your wrist. This is to help keep you shoulder at your side so the bloodflow can get through and help heal the shoulder, rather than sleeping on it or having it over your head. I'm not sure how much it helps. I haven't been to consistent enough with it, but it makes sense
Hey, Dr. Peng I just want to thank you for this video. Had what I'm sure was some type of rotator cuff tear, and followed your video routine daily for the last 4 weeks. It worked like magic. My shoulder feels almost completely better and I'm back to my usual weight lifting routine. Thanks again, Chris Michel
I have watched numerous videos on rotational cuff syndrome, most of them are very good, however your demonstration of how to do the exercises in real-time makes your video just that bit more helpful. Thank you
I have had this pain in my right shoulder for 10 years, currently start a rehab problem and physiotherapy. Started feeling better, and these exercises will also help. I always believe this exercise will solve this problem. Thanks for making this video.
I dislocated both shoulders when in was a kid and 60 years old now . I climb a crane every morning for the last 40 years as a tower crane operator. I’ve noticed and have told by surgeons that I have a total tear, and have been told by Dr.’s surgery is my only option. Not willing to do that. I will start these exercises and keep you informed of my progress. Thank you very much for the helpful information.
Thank you soooo much for explaining it so well. I had a very. bad fall 2months ago,hurt my shoulders and right upper arm .I am 82yr old woman., luckily there was no fracture.I had constant pain in my shoulder and weakness of shoulder muscles. After doing the exercise with you,I feel much better,constant pain gone! . Hope will be able to join my yoga class soon,thanks a lot for caring and sharing . I am from Mumbai ,India. ..Sending blessings.. Swasth raho, vyast raho, masstt raho,...Shatayu bhava!God bless you!
Absolutely the best explanation of the causes of shoulder pain and the ways to fix it. Dr. Peng deserves a medal for this video. It helped me immensely. Thank you doctor!!
I agree 100% I’m very great full !!! These exercises helps me tremendously because with my full rotator cuff tear , as I’m trying to heal , It’s tough because my job as fitness instructor , your great explanation helps me modify my classes even more and bonus as it helps others with shoulder injuries, ,,, and even more importantly to not worsen this condition, avoiding what not to do! Lastly, A physiotherapist told me it will never heal which I never believed , and so you’re positive information is a blessing Thank you kindly🙏💛🧡👍
I have frozen shoulder 8 days now. Im 54 and diagnosed with calsified tendonitis 10yrs ago . Unfortunately my doctor retired 9 yrs ago and cant find another. This is 4rth time having this in 8 years. This time is by far the worst. Nothing works for the pain nothing. Went to hospital and after 11hrs the doctor says you have frozen shoulder...duh. go home take tylenol. I ask for xray explaining this not my first dance. She asks me if im a doctor( sarcasm of course) i say no but i can read , and ask her if she every had frozen shoulder. She said no. So i guess we both dont know everything. What i do know is if (the doctor) had this you'd want to find out whats goin on inside and fix it. I remember 30plus yrs ago doctors were like detectives they would really try to help. These young doctors todsy just dont have that same work ethic. Just go home and take pills moto. Treat symptoms not the problem. So here i am learning every thing i can, become my own dam doctor
A few years ago I dislocated my shoulder pretty bad and haven’t gone to a doctor yet. Recently it flared up and became very painful. It popped out slightly a few times in one day. These exercises have helped my shoulder tremendously by helping stop the pain, gain strength and stability. Gives me hope that I won’t need surgery as long as I stick with exercises like these. Thank you
This only makes the 3rd time for me doing these exercises and wow is all I can say I can’t believe how much less pain I have in my shoulder already really after the 1st time the pain eased a lot and just keeps feeling better every time I do these thank so much for this I thought for sure I was gonna need surgery
I was booked to have surgery in Jan 2024. I fell in Nov and was literally rushed to make a decision to have the op and given Cortisone and anti inflammatory. I never went back for op and I discovered your videos. It's been a week doing your exercises. I had such pain in the shower for 3 months, but this week I am washing with less pain. Pain is lessening by the day. I am keeping up with this. At 70yrs old I really don't want any more ops. Thank you so much. Wish we had more Dr's like you. Honest! 🎉
Several years ago, when I was playing a lot of tennis in my fifties, I developed rotator cuff pain. I tried a few different exercises and also reduced my tennis playing. The pain stayed the same. I talked with a top local player's wife. Her husband taught himself to serve with his off shoulder. Eventually he evolved into a player who could switch serving from shoulder to shoulder during matches. Amazing! I wandered around RU-vid for more ideas. I listened to several people who relieved their pain, not just in shoulders, by taking serrapeptase. Serrapeptase was discovered in Japan, then spread across Asia, Europe, and later America. I started taking serrapeptase daily, with good results inside a month and complete absence of shoulder pain in 3 months. At no point did I stop playing tennis. I kept taking serrapeptase for a couple years and then stopped. My shoulder pain did not flare up. Now in my mid 70's, no shoulder pain. It won't protect everything: another player faced imminent hip replacement and got no benefit from a few weeks of serrapeptase usage before surgery.
If anybody wants to take in this information, I damaged mine from doing incline bench press (barbell) at too high of an angle 📐 . 😂 and now having to understand why I’m injured….. thanks to this gentleman I will be subscribing to.
I must honestly say this is the BEST video, simply and clear instructions/advice & exercise i have seen. I have a rotator cuff tear and watch alot of other videos but must say thank you doing most of what you said make it feels better.
I have always suffer pain from my right shoulder since i was a kid, had it dislocated several times, i am 60, these exercises feel natural and helpful, thank you.
Over the last few wees I watched many videos on shoulder impingement. This is by far the best. Perfectly structured, great explanation and exercises. I guess i know what will I do in the next 4 to 6 weeks :)
I've been an Aged Carer for 12 yrs, i got Adhesive Capsulitis last yr and it's been a year now that i haven't work...i live in pain and frustration I had 8 cortisone injections for 1 yr and I'm still in pain I stopped...I'm just doing my own exercises at home now with the help of RU-vid Drs...thanks for sharing ❤
Thanks for this video Jeff. My left shoulder is so wonky...multiple injuries, re-injuries...Im just now able to start doing light exercizes. Your info has been vwry helpful. God bless.
I have been having issues with my shoulder since a fall 20 years ago. The pain goes away and I just try to avoid carrying anything too heavy on that side. This time, I have been having worse pain. I’m starting these exercises today because I don’t want surgery. Thank you for explaining and demonstrating.
If your rotators are screwed then ditch bench press for dumbell press with a hammmer grip, do this for a few months until you recover, also never do upright rows or press behind neck or dips , these are all rotator destroyers
These are the clearest easy to follow directions I've found. The timer is great. My question is, is it OK to do these exercises more than 4 times a week or more than once a day?
Wow, this helps. I've had discomfort around my shoulder area for a few weeks after shoulder weight training. Just after one set of exercises, I felt immediate relief. I especially like the post-exercise stretching routine. Thanks so much.
Can’t thank you enough Dear Dr Peng for all the efforts you have put in for service of people in pain. Your explanations and demonstrations are extremely lucid and simple to follow. I have mild shoulder pain in that 60-90 degrees arc area. I shall be following the warmups you suggested. Can you suggest if I can continue mild swimming . As I have noticed that I can do freestyle and avoid pain by having a particular style of rotation. Your advise shall be deeply appreciated sir. 🙏🏽
Thanks for your comment. Unfortunately I cannot give medical advice over the internet. Please seek the advice of your trusted health care provider. Best of luck!
Dear Dr Peng! Thank you for this excellent video. Is the arc pain test you demonstrated the only one that certifies for a shoulder impingement? I can do this 6 o’clock to 12 o’clock movement without pain, but if my arm is up at a 90 degree angle I struggle rotating it downwards (keeping my elbow in place and only moving my forearm down) without a pinching pain inside my shoulder. Could this also be an impingement? Thank you very much!!! ❤🙏
Your forgetting the influence of the pec major and minor along woh compensatory neck and upper back issues that are either at the root cause or amplify the syndrome. Although over compensating with the deltoids causes a superior glide the pec anteriorly translates the humeral head to multiple degrees without subluxation. So you are also missing the basic component that determines long term success as Rotator Cuff Syndromes are typically preceded by postural issues always involving the scapula and the relative stability and mobility in coordinated movements as it is coupled in almost every movement. Everything starts from a stable base and if you do that you can build an athletic force from the toe to fingertip in either direction. Typically the evil muscle of the shoulder is pec minor because it anteriorly tilts the scapula often leading to rounded shoulders . Also the weaknesses in the shoulder complex also includes scapular stabilizers, retractors and depressors. I have found that to get 120% recovery (100 recovery plus injury prevention and neuromuscular synergistic mastery which includes biasing out compensatory muscle synergies. You need to use iontophoresis and get away from needles and systemic delivery vs 200-300x the concentration and is inert when it hits the blood stream. Works better than injunctions and delivers meds with the best patches in 2.5 hours without feeling a thing or spiking diabetics blood sugar for corticosteroid delivery. Also the patch take away the 3 shot annual limit for corticosteroid use. Honestly I usually only use it one or two times in the course of care because of how effective the Activa Patch is… Also you are training her wrong muscle fibers. My patients hold postural muscle contractions starting with 5-10 second holds. Also you should be thumbs up with shoulder Flexion and Abduction on injured patients. Also for external rotation you are demonstrating the pulley or theraband position. You need to be in side lying for internal and external rotation strengthening with a dumbbell. There are a lot of postural cues your missing from all the exercises. One question, do you actually treat patients? Cause there a lot of red flags in your instructions. Also stretching is best before and after. Research supported that 30 years ago. Also passive stretching ain’t that simple. All you show is how to elicit the stretch reflex. You need to teach ways to overcome it and how to get muscle excursions vs reflexive tightening…. You should stick with medicine. Also modalities like laser therapy, ultrasound, ice packs, electric stimulation etc are important in awesome and fast recovery.
Why didn't you tell us in simple way's, this guy helpings simple people.Your docters are too expensive and no one can afford you,we buy food with magnesium ECT for Xtra help.What a arrogant guy you are.
Thank you Jeffrey. I'm 67 years "old" and very active, but two years ago I had rotator cuff surgery on my right shoulder, but unfortunately I was a poster child at rehab and started to do most of my normal exercises and golf after three months - I tore out the surgery so I had to have it done again. One year later my right shoulder is good, but I'm always aware of it and nervous I could damage it again. Now my left shoulder is having pain when I reach outwards to the left and it sometimes aches at night. I'll try your exercises and stretching to see if that helps.
I guess this is not the answer for most but I couldn't fix mine doing the multitude of PT exercises. I just started to do gentle half-way up pushups and then it was fixed. I know it seems radical. Good luck with yours.
Excellent explanation and solutions. I have suffered from rotator cuff problems a lot, due to having too much drive at the gym and overdoing my reps or weights. Thanks.
Thank you so much for your informative videos! I am 66 years old and dealing with significant pain in my shoulder that is impairing mobility in my personal and professional live (still working part-time as a PT Asst) ! I have consulted my PCP who has referred me to ortho, but am underinsured and cannot afford any invasive procedures. I look forward to gaining relief with this exercise program!
job left shoulder injury woke me up around 2am today July 22, 2023. injury happened on Feb. 21, 2023 pulling a jammed rollstock (extrusion automotive industry). I found you today. almost did not click on your channel. very happy I did. stop clinic rehab due 2 financial limitation. at this time of moment, very little improvement in healing but i can now touch my left buttock with left hand palm touching the buttock (can not press harder though, painful stabbing pain starts when i try pressing harder). LOL! So, currently doing some exercises learned from clinic and will now do all the additional warm up and stretch exercises learned from your video channel. Thank you very very very much. Hope pray I will heal properly ASAP and return to work. God Bless.
Just started these exercises, 24/7 pain in my left shoulder for last 6 months, trying to get a doctors for Naproxen tomorrow as doing some of these really do hurt, especially the front of my shoulder. Will do an update soon, fingers crossed 🤞🏻
This exercise program looks great. I’ve just done day one and will keep going. My rotator cuff tendinopathy has been diagnosed by a physical therapist who also recommended some similar exercises, but it’s great to have the demo to workout with. Thank you.
He says it takes a couple weeks but mine has improved in the first week. On day one I did just ten. On the 2nd and 3rd days I did two sets of ten and the side lift was much improved and I could raise my arm out to 90 degrees on the 3rd day. I think warmups are critical to improvement.
Mild shoulder tendonitis Been doing this for 4 weeks, still no changes unfortunately, I'll give an update at 6 weeks 6 week update - still about the same 8 week update - no progress 10 week update - I didn't do it for 2 weeks and it got way way worse
Thank you Jeffrey, your explanation is concise and to the point . I will try your exercises . My right shoulder has been very painful for a few months .
Excellent, excellent video and presentation! Thank you so much. I'm 61 years old and am very active and exercise a lot (pushups, HIIT, Bands work, biking, yoga). About 6 weeks ago I got a terrible pain in my shoulder while excecising (pushups). I kept working through it for several sessions, but things got worse. Now I've been laying off exercise, icing and trying to fins the secret to what stretches to get better. Pain is in the back of the blade, nd the side of the shoulder. Sleeping is also painful. Anyway, I really appreciate how you got right to the info and your visuals were SO helpful. Just can't say enough. Hopefully, some of your suggestions will crack the code. Thank you!
Hi Doctor, thank you for the video. They are excellent please. Can you do exercise for my right leg is shorter than the left like half inch and I have a pain my lower right back so please do an exercise for that thank you God bless.
Best vid I've seen so far. By far. Very good explanation of what is going wrong in the shoulder. Absolutely dedicated to do the exercises for the coming 6 weeks!
I have to start doing what u teach us. So clear and easy to understand presentation. I’ve gone to a dr and spent a bit much now. Thank u and God bless u more Dr. Peng!
#JeffreyPeng - great video, but here's the problem: - Can a partial width full thickness tear of the supraspinatus really be fixed by those exercises, because surely the torn part is not going to re-attach itself? So what in your experience really happens please? Also, you are qualified as are all the other doctors on RU-vid who provide advice, but the problem is they all advise different things for the same issues, so how does one know who to believe?
I left mine alone, stopped using sugar and started eating a garlic clove and inflammation fighting foods every day no more pain in shoulder, back, knee etc Oh and did something about my overweight.
Working great, day 3 so far, is it normal to hear like crackling inside, is that muscles or what? Like crumpling paper? Seems to be getting better already though
This is a really good video. The detailed explanations are terrific and the exercises are thorough. My husband thanks you so much for your help. He has been battling pain from two tears in the right shoulder tendon for a few months, and found your video today. He starts the exercises tomorrow and I will let you know how he goes. Thank you!
Thank you, that explanation has really helped me to understand what is going on and why exercise will help. I am a swimmer but with winging shoulder blades / weak stabiliser muscles.. and that seems to be why I’ve got an impingement. Is the aim to be able to lift heavier weight as you progress through rehab, as an indication that you are getting stronger. Or the cessation of pain shows you have made the muscles stronger ..?
Thank you so much for the clear explanation of the mechanics and the nature of my injury. Last year, I was hit by a car while driving a motorbike in Saigon and landed on my elbow. I couldn't lift my arm for weeks. Many of the Doctors and therapists here in Saigon just hit me with either a very rough massage or a fistful of meds. With this better understanding of the shoulder mechanism I can better visualize what is going on in there and the purpose of these exercises. One question though....the crunching and grinding I feel and hear in certain degrees of movement...is that because my ball is not riding in the socket properly? (due to poor muscle tone?) Or is this more likely a cartilage/ bone injury? My x-rays did not show any fractures. Thanks for this video! This may have changed the direction of my life as I've been dealing with this injury for such a long time and my work as a scuba diver can be fairly physical
Thank you Dr Peng-helpful video. Have had shoulder pain due to swimming x 5 months. Tried my own rehab off of RU-vid. Finally saw an Orthopedic and have an MRI coming up. Probable impingement / rotator cuff involvement. When doing your stretches at the end of the video, I have discomfort especially the last 3 stretches. Shoulder I ease up on those? You didn’t mention that with the stretches. Icing after helps…
Anyone knows if these exercises should be done on both arms (for symmetry) or only the one that is harmed? Also is it possible to still workout upper body as long as overhead movements are avoided and if it doesn’t cause pain? (Like bicep/tricep curls or pull downs)
Weight pull downs, from eye level to waist cured my rotor cuff tear. Took about a month to really feel confident again. Went from not being able to lift my arm to normal movement in a couple of months. Movements upwards just increased the damage. See which works for you.
These recipes are great to keep. I made these twice now. On the second time, I added a few kaffir lime leaves and one crushed lemon grass stalk to the rice. These additions in the rice really complimented the citrusy fragrant of the cumin and sumac in the chick peas dish!
I've been doing these exercises for about 3 weeks now, and my shoulder pain has vastly improved. I have increased my weights to 5lbs, which hasn't presented any problems. Should I keep ramping up the weights? I can even get my arm around to my mid-back now. Can't thank you enough for these.
Just had my first day of exercise. Absolutely brilliant explanation and the exercises. Will update after 6 weeks. My diagnosis is supraspinatus impingement and frozen shoulder.
Dr. Peng , Great video, have been doing for 6 weeks, hope I will see improvements soon, any more tips, my right shoulder bothering me for a while. , is there any one-on-one session service available? Thanks
Thank you so much for explaining everything so clearly. I have the exact problem on my right shoulder and no doctor or physician has been able to help or explain the problem to me. I did the exercises with your video and I feel a lot more relaxed than before I started. Many thanks for your presentation.
I did the exercises in the video and it helped but after approximately 10 minutes I had more pain than before the exercises and now I'm afraid to continue exercising because I don't know if the exercises are helping or hindering my recovery.
