How to Help Rotator Cuff Injuries Heal. Avoid Shoulder Mistakes. 

I want to thank you for your videos. I had hurt my shoulder badly trying to lift a stuck lawn tractor out of the mud with someone. I hurt my shoulder so badly I could not move my arm at all and was in incredible pain. I had no insurance and I was afraid of going to doctor and needing to go to hospital during major covid outbreak (not where you want to got), MRI and possible surgery. I was in incredible pain and very scared. I watched a couple of your videos. I am not sure exactly which video it was, possibly this one. But I started doing the exercise of shoulders back and pushing shoulder blades together. Did them several times throughout the day. It was incredible. That first night I was at a grocery store and noticed all of a sudden I was reaching for something and I actually could reach for it without pain! I could not believe it! The improvement was that fast for me. From excruciating pain to seemingly all better. All I did was the exercises of shoulders back and pushing shoulder blades together. I started to think after this improvement that possibly my problem was that my shoulder bone (which you showed in the video I saw) had moved forward out of joint from the incredible pull I did on this tractor. Anyway I am 100% better now and I wanted to be sure to thank you. Nothing had worked for me until I watched your videos. And then the improvement was all in one day! I had been in severe pain for two weeks up until then. So THANK YOU so much!! Thank you for your videos. You guys really made a difference for me at a time when I really needed the help! Thank you!! I still can't believe how lucky I was to get better so fast. I was sure I would need the surgery. Thank you again. I feel very lucky I was able to get better on my own from this.

I was literally watching this whilst layinv on my injured shoulder lol

I'm a framer. Swinging hammers, lifting beams, reaching weird ways. Im 36 and my shoulders are already SHOT! Ive changed sleeping status and restricted certain motions...Guess its time for a new job. This channel did help with my Facets Syndrome though.

This channel literally getting me through my gym journey because of all the injuries

Thank you for very helpful info.

Good stuff, especially T-rex arms and your work box.

I have had a habit of abusing my shoulders. I am 57 and it has caught up with me...ouch! In my defense, I am very small, so it is difficult for me to always be as careful as I need to be. Thank you...another great video on your channel 👏

I love You for what You are doing. I am post-op my left shoulder cup repaired so much pain right shoulder also needs to be fixed thank you for your teaching maybe will wait d we it’s surgery again

You guys are awesome :) Coming from a 30 year old, I love how you can deliver such great info with this little bit of comedy mixed in.

You guys are so helpful thank you !! I recently slipped on my wood floor Forward landed on my knee and my shoulder broke my fall so I landed right on it !!!! The ER wasn’t as helpful as you guys this was great advice… and you guys are funny so thank you so much for this video I needed it !!!👍😃

Thank you

You guys are actually a big help and a credit to your profession.

Carrying heavy bags or pails of water can also be harmful, when they're pulling downwards on your shoulders. That's how I've gotten in trouble with mine several times over the years. Thanks for the tips and guidelines!

Been suffering from a torn and popped rotor cuff for four excruciating months in pain with no movement I did the back exercises and what a miracle it was now I have got my movement back and am not in pain like before and the doctor I went to didn't do a shit for me but give me some pills that didn't even work, simply amazing everybody needs to see this back shoulder blade exercise!

Just discovered you crazy guys, and I like the cut of your gib! 🤣 After just injuring my rotator cuff earlier on today, I'm attempting to go to sleep, but failing badly! Your advice is much welcomed, gents, so thank you for sharing your knowledge with us. Take care my friends, and have a great xmas! From a sleepy English man in pain (its just gone 3am) 🙋🏻‍♂️😴🙏🏴󠁧󠁢󠁥󠁮󠁧󠁿

Oh my gosh I love you 2! 😂 I’m waiting for my surgery next week and am in so much pain, this video made me smile...are you from the Midwest? I hear that accent!

Ive started to workout after not working out for 4months i can do back work,arm work,squats,deadlifts,tricep work but i cannot do chest workout,ohp without feeling like something isnt right.Do you have any suggestions?

Thank you guys very much I really didn't know some of the things like posture and to put the slang on if the arm feels tired. My arm would be hurting and it was tired, I could have just put the slang on. Thank you again. God bless thank you for taking the time to concern with others without trying to get money for each bit of information.

Thank you for this. I'm a water delivery man so I hurt my left shoulder. Hope this heals soon cause it's affecting my job.

I have hyper mobility in my shoulders and i play football and I keep straining my shoulders I’m not sure how it keeps happening

Greetings, I would like to express my thanks for the information that you provide especially on the rotator cuff. I am a bodybuilder and uses my shoulders/rotator cuff in most my upper body training. I would like to know how to avoid injuring the rotator cuff when doing chest, shoulder exercises(front, side and rear deltoids), and back exercises. With bench press and dumbbell press for chest I try to keep the elbows low to emphasize more the chest then flaring them out involving more the shoulders. Do you have any suggestions that I limit rotator cuff injury that I can continue my bodybuilding?

Many thanks to both of you, God bless.

How long does a sprain take to heal?

So basically one cannot use your shoulder at all or you will get a rotator cuff tear

helpful thx. i've damaged mine

Thanks for the advice I enjoy your humor

this is the first time ive had these issues, i work out a lot and pretty active but i dislocated twice in a week, how long till i should start the simple exercises? Its pretty painful and i have been icing it and wearing a sling. when do you recommend i start simple stretches and exercises.

I dont think my rotator cuff is super injured or at all but I defiantly have a reoccurring shoulder injury that I need help with if I can get any pointers that would be great since I have a fight in like 6 months for boxing

i have a rotator cuff injury about 4 years and what’s worse , im a mechanic

Am i safe to do deep pushups on pushup?

I love your videos, so helpful and informative. also, clip this and loop it here> 3:49

Can you help with this? I definitely will try to avoid the reaching. I have done that often, especially in the car. IMPRESSION: Supraspinatus low-grade partial thickness articular surface tearing with central propagation along the intrasubstance. Findings superimposed on insertional tendinopathy which extends into the anterior infraspinatus. Thoughts on calisthenics like push ups, pull ups, dips, handstand wall hold (is this bad like the military press), pike push up, and hatha (gentle) yoga? I could switch grips for the pull ups. I think my posture has been an issue too. I need to do more of those shoulder blade squeezes for reminders. I hurt my right one with exercise and pretty sure i hurt my left one holding my right one awkward while sleeping. Thanks!!! I may try the t-Rex 🦖trick but think it will take 6 months to a few years to heal? Where can I get this sling?

What deltoid strengthening exercise would you recommend as an alternative to the overhead/military press?

Can you recommend any alternatives to the military press? Thank you.

Should we avoid pull ups and chin ups also?

Thanks for informing us! I think injury prevention should be standard teaching beginning in high school. I realized only yesterday after almost a year with a left rotator cuff injury, that I seem to be causing much more damage to my shoulder by learning on my arm while I do a lot of desk work (or anything at a table or counter). I don't know why I didn't notice it sooner. Too engrossed in whatever I'm doing I guess. Maybe add that to your list of prevention or wouldn't it cause problems if done repetitively?I can't get in for an MRI until November and I can't get in to see a PT. I can't sleep on my favorite side, play golf, tennis or swim this summer. Even walking too far makes me have to hold my arm. All these things I love doing. I even need help with my backpack. I am so frustrated already! I strengthen my shoulder with exercise and then damage it again with some silly everyday activity and have to start all over again. Things like lifting a bag of groceries away from my body, pulling on something and it suddenly jerks loose, pushing open my heavy car door... taking off a sports bra is agony!I had no idea this type of injury was so prevalent and that I never learned to avoid it even though I have always been interested and active in health and fitness. I am really worried already that this injury will affect me the rest of my life. I just finished my classes for personal training and group fitness and I'm afraid I won't even be able to work. My arm is almost completely useless because I inadvertently picked a huge, scary insect off my shirt several weeks ago and threw it away (in fear) with a sudden up, out and backward motion. Exactly the movement I avoid at all costs, even in slow motion.

The motion you showed at the beginning is bothersome but the worst pain is when I put my arm behind my back...I can't get it higher than lumbar...any thoughts would be a huge help.

That's funny that you mentioned putting your arm in a sling. I've had two RC surgeries, and I have injured my shoulder once again. The other day when my shoulder was aching, I was thinking of finding my sling and putting it on. Now, I'm going to do just that. Thanks for the tip!

Arm slings are also a great way to non verbally say ... Don't get too close to me. I found it super effective after I got the cast off after a broken wrist.

ive had a shoulder dislocation and my shoulder is fixed now...its been a week to that incident.....but i think my rotator cuff is a bit torn......what should i do?

I was at fitness 18 gym It was not crowded at all. I had worked out all my life. I was 59 so I was working up to 300 lb bench3 times A birthday thing to me . Anyway 1st one boom smooth 2nd one halfway up or down . It was like a hydraulic was,being let down. I was trapped . Well after 2 -3 minutes I was getting close to screaming . But when everyone has ear buds good luck I was making noise then this 110 lb blonde walked over she used her legs and I had one good arm. So don’t count on getting any help

How do you get strong without hurting it? How do I keep muscles without doing military press

I have two shoulder injuries and a meniscus tear atm. I’m losing my mind

I have a possible rotator cuff tear waiting for the MRI appointment. The ortho doc said don’t wear a arm sling, that engages the muscle. At night I sleep on my back with my arm at my side or across my stomach. Why are the recommendations so different. Can’t you get frozen shoulder from wearing a arm sling too much?

hello doctor, i am 20yr old suffering from rotator cuff tear in the front of subscapularis which I came to know when I made an MRI scan which says it is a focal intra substance tear with no retraction and it is a 8mm tear from exterior. I have been doing physiotherapy excersises from 45 days and I also have been treated with cold laser Therapy. my question is,if it gets healed can I continue active sports In future can I go to gym or kick boxing or will the tear completely heal without surgery? please let me know thank you!

Add to you fame on the Internet - an external microphone so you don't sound like you're in an echo chamber.

I think I got this injury worse from holding the computer mouse for a prolonged period, on the right shoulder

My right shoulder pain happens when i make a strong horizontal outward movement and when i make contact and push with my forearm while playing basketball. Is that a sign of rotator cuff trauma ?

Hi guys for how long?

I watch Brad...dont be so negative..lol..you guys are the best, in my opinion

My issue started out really painful, and i did it while i was flexing my trap muscles. It is now really stiff, does this sound like a tear?

*Suggest doing the exercise in **_Treat Your Own Rotator Cuff_** - works wonders*

I like these guys.Good stuff!

Hi, gentlemen! I kind of only trust your physio advice these days and don't know which doctor to actually consult where I live because it hasn't helped in the past. Here's my problem: For the past 5 months i have had pain in my left shoulder - the precise point seems somewhere deeper inside the left shoulder and not on the surface - but when i press on a point on my left shoulder blade, i feel pain and release at the same time. This point is situated to the left of my upper spine. I have tried using a ball against the wall to release the knot but it keeps returning. How can I heal it in the long term? Thank you!

Pickleball…say it loud, lads! I’m in a bind due to pickleball! 😂😢

Great video. I have small tear on my left shoulder and the doctor wants me to have surgery. I don't want to have surgery. I need to get a second opinion. Also will the plank be a bad exercise for your shoulder?

while doing an incline bench press my left shoulder hurts and i feel its my rotator cuff could this be true or is there some other reason doctor.

would it not be beneficial to train continious awareness of the engagement of the rotatorcuffmuscles in everything one does all the time so to visulalise and realise (!!!) correctness and so develop feel for correct engagement of the rotatorcuff in all one does when one get this as beeing nautral...?

hey i had a shoulder injury from a fall 6 months back and i wasnt able to lift my arm for 2 weeks and it recovered well with slight pain/irritation on and off but recently a couple days back i woke up in the middle of the night because there was sharp pain in my shoulder everytime i would breathe in deep. what does this mean? please help

Thanks guys. I did damage my left side in Volleyball. But I sprained my right side in the gym lifting weights. I am trying to know how long - providing that all rehab stuff is done by the book - will it take to heal.

Hey guys, I'm 25 and have been having pain in my shoulder for a while. Recently (wish i saw this video first) I was doing army presses and shoulder workout and now I have great pain. I did the tests on one of your other videos and while my arm never gave out i can definetely feel it. Im curious because it seems as though i need to rest my shoulder can I still bench press or do curls as long as i keep my elbows in and dont go too crazy? I'm just worried about losing all my progress but at the same time is rather lose progress then make things worse in my shoulder/rotator cuff.

Ahahah nice, thank you funny guys!

Are handstands bad for the rotator cuff? They seem similar to military press, but without the raising & lowering.

Love your videos. They really work

I have never heard so many different opinions on this topic as I have seen on here!!!!

I have this kind of injury due to sports accident.im try to get an surgery,but i dont think i can afford.can someone help me.

Hi, I know it's hard to diagnose online but was wondering if you have any suggestions what might be causing my arm pain, I've had it for 17 months (Since I was 30 weeks pregnant). I've had blood tests, Full body bone scan, Rheumatologist, liver tests, kidney tests, ultrasound on one arm that found only little amount of inflammation, they gave me injection, because the pain was too much, I don't have tingling only when I try to use my arm so much because I can't that it starts to tingle and feel like a pinch feeling, but I have no numbness, It's in both arms sometimes feel in shoulder sometimes upper arm, both arms have same pains no difference between them.. I'm young mother 23 years old with two young children, so I'm on waiting list to see neurologist, but they don't put me as priority because usually they not use to seeing such young patients so they don't think i'll need their help what I was told, Feels like arms are always heavy, when stressed feels very painful, I was told to do weights and see if it helps but it made my arms not moveable for days.. I've tried resting and only helps a little, After a year the pain finally went down but only occurs when using them or tensing (Stress) they give out when writing my name, feeding myself or holding even the lightest thing for more than 5 seconds, they cant be lifted for long without alot of pain and just giving out on me, they feel very heavy when trying to lift them, when i'm trying to use them it's like I have no energy or strength and because it's been a year, I feel as if I don't know how to use my arms as if i'm learning how to use them for the first in awhile, Pushups on a wall (beginner's) is painful but I do notice that it actually takes the pain away but I can barely do one to even get that to happen, but when I have it does help, but over days and weeks time I don't see improvement (when I wake up they are very sore and as if I haven't done anything to improve including the pushups) I have no muscle wasting, if anything I have quite some muscle for a young girl, when I try to flex it doesn't happen it's like my biceps are asleep and usually I could flex, I do have a stressful life because of it so I don't know if chronic muscle tension might be an option or not.. the only thing I have seen that makes a difference and a nice one is large arm circles exercise, but if I do small ones it's quite painful, but I feel as if I have to keep doing them throughout the day to keep trying to be able to use my arms in the slightest, I've been feeling fatigued because of my weak arms too, but they have tried so many blood tests, most options are not left, I am getting a referral from my doctor to get a EMG test to see what's wrong but I have to go in a waiting line that easily can take months to wait for as it's a public service, not privately funded, any help would be appreciated as I'm just trying to get better to have a normal life with my children. Thank you.

I understand that freestyle swimming isn’t good for a shoulder injury but what about breaststroke? Or any other exercises that I could do in the pool?

would sleeping on stomach count as sleeping on it?

I have two slight tears in both my shoulders from painting my house last summer! (I'm ambidextrous). It's healing on its own, avoiding reaching out for things as that is when it hurts most. Aging sucks. These guys are very informative

What??No military press? :( I thought that it was the safe alternative to the behind-the-neck barbell presses we used to do in the 90's... Maybe dumbell presses, neutral grip, surely that must be safe?

I do every thing they said is bad for the shoulder 😢 time to unlearn

I think it's my rotator cuff area. Usually my actual shoulder doesn't hurt, but the connected muscles in my outer, upper arm hurts (a numb pain) when I lift my arm or reach around certain ways. Is it related? And what exercises can I do? I like to workout, but want to know how to modify.

The front part of my shoulders have been hurting alot recently and im not really sure how to fix it ive tried many things but it doesn't seem to do anything, can i get some help?

you two are hilarious love it OK at work I was lifting a stainless steel mixer holder full of potatoes about 20 lb, then I place it onto the apparatus,which is difficult to get connected to a center opening. well an Hour later my arm starting hurting, felt pain that increased during the night. went to see Dr. he tells me it could be a rotator cuff tear but not sure because I would need a MRI so I do not have insurance so I'm on muscle relaxers and inflammatory meds so I started researching what is a rotator cuff and all that involves injury to one. I used to lift weights years ago and if I still lifted weights I probably wouldn't have this problem but I am 59 so who knows. my job is labor intensive, so I'm figuring out how the heck I'm going to do this without making it worse. I have to support myself, so any suggestions on how to not exacerbate the pain or the tear and if I can't afford an MRI, How will I know if it's a tear or just a strained tendon or muscle? thank you Peg

Is this the same if you have a calcified supraspinatus tendon?

I’ve hurt mine by hitting a 42kg dumbbell off it by mistake I fixed my form but I still get enormous amount of pain while putting on a back pack/jacket I’ve been avoiding the incline bench for a while but the pain is still here unfortunately I’ll follow your advice!

I wish I had a dime for every time I reached into the backseat to hand something to the kids. Then I could pay for physical therapy, LOL

sometimes my rotator cuffs get sore in the morning after a good heavy chest workout. is this normal?

how about kickboxing?

I just slept wrong and messed up my shoulder somehow lol

Ha, joke's on me: I can't fall asleep unless I lie on my left side... on my injured shoulder 😔

Nurses, hanging IV’s and working with wall mounted monitors.

Can't sleep on my back because of sleep apnea. I know stomach sleeping is even worse. So side sleeping is my only option.

Anyone else injured their shoulder during practice?

Hello Bob and Brad. I have a question: I felt while playing tennis. I have a small rupture in my shoulder tendon. This happened one week ago. Right now, my arm is doing alot better. I am a breakdancer. Could you estimate how long it would take until i'm able to dance again? Breakdance involves heavy gymnastic movements, handstands etc. Can't wait for it to heal. Thank you! Subbed

Don’t throw away your opening line-it’s so cute. After “in our opinion of course”, DON’T interrupt that line so that it gets run over. You guys are too cute!!! Love you both and thanks so much for all you do!

Thank you for the response! Godspeed!

you mentioned sleeping positions can effect shoulder pain. Can you maybe go into a little more detail as to HOW i should be sleeping to avoid it?? Are you basically saying I should sleep on my back?

What about using a Tens Unit on the shoulder?

How can I contact you? Plz tell it's very important for me.

Hey guys , I love your show - but I have to correct you -- being the recipient of numerous rotator cuff injuries (impingement) the first thing you need to do is-- after injury - simply rest, rest and then rest some more for at least a day or two -- apply ice and take anti-inflammatories - otherwise you will injure your rotator cuff more severely and require more extensive treatment and possible surgery - you cannot do exercises of any kind - no matter how simple - until you alleviate the pain first. I know this sounds fundamental -- but many folks miss this very important step and it is never mentioned on these videos. I think you should mention this first and foremost- you are implying that people know this but please do not assume. Love u guys 👍🏼

So no more military press even after you heal?

The worst injury bar none and the most troublesome, recovery takes months.

I was told that using a sling with a rotator cuff injury could keep it too immobile and you risk getting frozen shoulder. True or nah?

Don’t reach to the back of your car. Hahaha damn.. Been doing this for weeks and in pain. Silly me

Can volleyball cause rotator cuff tendinitis?

Aaand what if you have No Labrum left and Orthoscopic and microscopic surgery have failed....

3:29 Does that mean you should avoid any shoulder pressing all together?

Keep your elbows by your side...that's why they pay the big bucks