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.
@@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.
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 😂
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!
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!!!
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
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
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 .
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 👏🏽👏🏽💪🏽💪🏽💯💯
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.
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.
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.
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.
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!
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.
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
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?
@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.
Is this why my shoulder clicks when lifting my arm straight out on my side? Just a weak rotator cuff? There's a resistance and a click and then I can keep lifting it but I can lift it forward without a problem.
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
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
