You’ve said what I wanted to say. Succinct and evidence-based. So many things we do are due to “because that’s how it’s always been done”. And don’t wrong for the past decade (or 3). Bringing in the research is awesome. After all, we all want to be our fittest, strongest, most resilient and healthiest selves!
@@E3Rehab Hello will these exercises be effective for those with flat feet and bad posture ? I have poor posture and want to work on it. I can see my shoulders are rounded and my back is rounded too. Will I also need to work on shoulder mobility exercises too ?
Solid. I'm a physical therapist and was looking for a video to send to my sister who is out of state about the rotator cuff and ways to strengthen it that is clear, science-based, and holds true with the idea of building a more robust system. This video checks all the boxes. Thank you for your work.
Excellent presentation. I have worked with wheelchair athletes for 43 years at the Paralympic and Olympic level. Only exerciseI I would take out is the over-head olympic bar press. Too dangerous with most paraplegics and double above knee amputees because of sitting instability. Again, nice presentation that applies to most people.
This video is what i needed because i injured my rotator cuff at the gym. This is the most logical explanation of all the videos ive seen online. Thank you so much.
@@naveenbisht99 It is 95% gone after 7 months. I am glad i didnt chose surgery and i waited. I dont like surgery especially when a doctor put a screw in your shoulder. You need to do Physical Theraphy at home and you will be fine. Check your doctor and ask about it. Your Physical Therapy will check your range and motion and recommend specific exercises at home. I only went to my Physical Therapist twice because i already know what to do and i just do the excercises at home. I did three times a week for 3 months, 1 hour each time or a total of 3 hours a week and now i am almost healed.
@@naveenbisht99 No more pain after 7 months. i only did physical theraphy for 3 mos, three times a week, or 3 hours total. It is like going to the gym exercises but at home.
My tore is 5cm long and theres a chance that i may need a surgery according to the PA i met after looking at my catscan but when i went back for a 2nd visit and requested to see an Ortho doctor instead of a PA, he told me that i will heal if i do home physical theraphy and this is what i exactly did. Sometimes i missed doing the 10 min a day suggested exercises but even with few exercises i am still healed after 6 months.
Be very careful with overhead movements. It you are experiencing impingements and or have poor posture, get those corrected first. And overhead press may be amazing, or an utter nightmare as well. Your biomechanic restrictions can dictate what route you take.
I went heavy overhead press and heavy front plate raise… pain in shoulders for 4 years… rehabbing for 15 months now. Improving but still not there yet.
@@kostar500 You must really like overhead pressing. I started removing movements that no longer make sense for me, due to the ever present reality of injury.
@@SayWhatSucathe shoulder joint is meant to move overhead. The fact you cannot or it causing issue means youve got some joint issues not that the exercise is bad.
Exercises of IR + ER + Abduction clubbed with dead hanging for 10 seconds and more regularly helped in getting rid of pain and strengthening rotator cuff. Whereas my MRI report shows Thick tear in Supraspinatus rotator cuff but when Orthopedic surgeon clinically examined opined that don't go with MRI only I need physiotherapy and exercises
Great content. You've got a new subscriber. In my situation, I injured my rotator cuff with the lateral pull-down machine. I was worried about doing pressing pulling helps, but i always thought i needed to do both. You've convinced me to give it a try.
Teres Minor rotates, and also adducts, yet you only showed a rotation exercise. It is important to train both to strengthen Teres Minor. Thank you for sharing great content for free.
Do these exercises if you have a rotator cough problem also keeping doing theses exercises 5:30. This video covers all things you need to do for your rotator cuff injury. Doing these exercises for almost 2 months Definitely seeing an improvement
Thanks so much for this insight! if the goal is recovering from shoulder pop out and get back into surfing (which overuse internal rotator), which exercises would be most helpful to counterbalance that?
listen dude i dont write much on youtube and i dont give a fuck about giving anyone props since videos are for free, so here we go. First 23 seconds of this video i knew that you are a fucking God that knows what he's talking about. These lying dumbbell external rotation was so SMART. I've never ever seen them done like that. I'm so impressed. Im subscribing.
Hi there, impressive information on the rotator cuff. For my case, I just feel a little weak and unstable, especially my left side (which to a certain degree comes from being right-handed). My question is, would you recommend doing the exercises at the end of a workout or pre-workout ? Either way, if at the end, I often feel too fatigued and if done at the beginning, I am unsure if it is sub-optimal as going into a workout with pre-fatigued rotator muscles is also not the right thing. And done as a warm up is probably not enough work for the rotator cuff muscles. Hence, would you even recommend specifically doing these exercises on rest days or i.e. after a leg dominant training ? Thank you
If I perform rotations while lying down (my affected shoulder perpendicular to my body) with a dumbbell or a water bottle , would I then need to perform rotation against a wall while standing? Wouldn't that almost be the same exercise / movement?
What about when you have a wrist fracture from years ago that affects shoulder and rotator abduction, i find it hard to stretch properly when even doing the exercises properly, due to the muscle? running from my hand through my wrist and up into my shoulder not stretching properly, its really jacked up my neck shoulder and back over time not being able to stretch properly, contributing to some mental health issues (anxiety and depression due to not being able to build properly always being in pain and how that further affects my daily life and social interactions, been suffering for many years would love if someone replies on this) (I'm trying to avoid having my wrist rebroke or something to that effect, i have not had an mri due to expense and i may have marfans syndrome to a degree according to my sports physician, i never realized how much a role the wrist and forearm play in shoulder mobility, i have a pretty severe lack of activation through my forearm and shoulder/traps/neck by extension)
On my push day two days ago I started to feel a pain in my shoulder when I was doing heavy shoulder press. I kept going through the pain until I got to my lateral raises and I had to stop because it was too painful. I did some research I’m sure it’s my infaspinatus tendon due to pain when I externally rotate it. My question is how do I know if I’ve fully torn it or if it’s just a partial tear or sprain my pain levels are not extreme. I was doing some external band exercise after watching your video and it did hurt but I could tolerate it. Furthermore should I have more rest before going straight into therapy to prevent further problems or should I continue to strengthen and stretch the tendon?
Better to get a consult and imaging done if you feel crepitus during shoulder movements. I had quite a similar issue, ended having tears at various locations about shoulder joint because of lifting heavy. Recovery is way faster when you exactly know what you're dealing with. Hope it helps.
I tore my rotator cuff for 3 months now and I don't feel much pain anymore but I know I will reinjure my rotator cuff if I try using my shoulder again. I'm not sure what to do
I get pain when I perform the external rotation exercises, I have for over a year on both sides. It seems to be very difficult to pinpoint exactly where this pain is. The muscles that are basically sitting on top of my spine in upper thoracic seem to be sensitive, however the majority of the pain feels rhomboid/scapular adjacent. Feels like the pain sits on top of certain spots on my ribs, in several spots, 2 major spots. I was told to do archer band movements, however many chiros/physios aren't sure what the cause is. I sit at a desk often though
Try using a massage ball/ lacrosse ball or tennis ball to massage that area against a wall. Also chest stretches using the doorway has also been helpful for me.
hello, information provided by you in this video is very accurate. i hereby wish to tell that i have been diagnosed with right shoulder AP Joint arthritis, can u make a video on exercises of AP joint in such a way that it helps take load off the AP Joint.
Bad comparison to the sideline external rotation to a standing one. A better more accurate comparison would be the standing cable variant since the cable does exercise the same muscle.
Could you give more info on subscapularis, I’ve been dealing with some shoulder discomfort around the anterior deltoid and one concern is weakness of the subscapularis, a lot of videos talk about stretching but not strengthening this muscle
Quality video. A few points to mention: Seems like the prone ER exercise would put one in an impingement position (also, empty can could lead to impingement too). Also, at 6:00, that bent over row position is not ideal, it could lead to a hernia. Fellow PT here. But this was a very good video overall, cheers...
The impingement thing isn't really a thing. Shoulders always "impinge" in that position (something has to stop the arm eventually) and so it only matters if it is a sensitive position for you. If it hurts, don't do it, simple :)
Will my shoulderpain go away if i do these excersises( if yes how much time, i dont think its very seroius, it only hurts during gym) if no should i see a doctor before things will go worse?
Ok so my shoulders hurt in that front right by the crease, okay, so I try these exercises for how long? 6 weeks and then can I try some burpees and push up and military press, then see if it still hurts ? Or should I see what a doctor says ?
2:12 that doesn’t make sense at all. Teres minor is an adductor as well, so performing external rotation while pressing the elbow down into something like a table top should activated it more than regular side lying ER. Also, when looking at the orientation of teres minor it would make sense that it’s the most active at around 45 degrees of abduction, sense the fibers are perpendicular to the humerus then.
I also noticed 6:34 that for the middle delt moment arm was higher in the scapular plane than in the frontal plane (33.4 vs 26.8). Does this mean that theoretically, for the middle delt, performing shoulder abduction in the scapular plane is more effective than performing shoulder abduction in the frontal plane?
I fell on my right shoulder back in August of 2022 and my rotator cuff has been giving me problems. It has been healing over time but is still very painful to say the least. I am a 63yr. Young weight lifter. My question is : approximately how long will it take to get enough strength back so I can start training hard again? I am doing some of the exercises listed in your video. I do work everyday which works the cuff as well. Any input would be greatly appreciated.
