Excellent video guys. I'm a personal trainer and I pride myself on teaching perfect form. In saying that after watching your routines I'm definitely going to make some changes in how I train my clients. Thank you for the post and I'll keep looking out for new content.
I did some PT for my shoulder and this is pretty much exactly what they showed me. Thanks for sharing such helpful information, which otherwise people would have to pay a lot for.
Thanks for the love Nicolas, we think it's so important to share this information because you are right, it's so helpful and beneficial! Appreciate the support!
I've recently had right shoulder surgery for a labral tear. Amazing breakdown of the Sidelying Shoulder External Rotation exercise--I SO wish this had been explained to me in this way at my PT clinic. I'm at the point where I'm officially done with PT, but now need to put together a routine that will build upon those exercises while substituting or modifying exercises that stress my shoulder. Fantastic work!!
So glad you liked the video and sorry to hear that you had a frustrating experience with PT. You are absolutely right in that the race doesn't stop here, it's important for you to keep finding ways to challenge yourself and get back to what you want to do! I would definitely recommend checking out our app! We have several shoulder programs as well as performance programs and overhead mobility work, and specific shoulder and upper body workouts... you name it! It will help to take the guesswork out of you designing your own routine! Definitely take a peek and let us know if you have any questions! bit.ly/tryprehabYT
Good job as usual guys. About that shoulder external rotation exercise, what if we want to work the lower traps simultaneously? Should we allow the scapula to move?
Really good. Setting the scap during all exercises as you show excellent. One question: weak shoulder stability leads to levator stress, trap stress and I have found supraspinatus seems also very stressed as it has not enough support from below. I wonder if you should only start training supraspinatus until it has good support with serratus/subscap/mid lower traps/infraspinatus. If I do infraspinatus I get huge headache. Thanks in advance
Hey Jascha, great question! It's important to train all of these muscles as they all have to know how to work in synch to control the scapula and the glenohumeral head! To really improve your shoulder health and strength, check out our shoulder program! theprehabguys.com/shoulder-prehab-program/
Whenever I do the side lying external rotation my tricep is on fire,is that normal, it happens with both my right and left arm but mostly my right. Do you know what that could be or what I may be doing wrong or is that normal? Also i just remembered i don't feel any pain when i said thst my tricep is on fire when doing the side lying external rotation, it's feels more like a lactic acid build up, im only using a 2lb dumbbell to focus on good form, I don't feel anything in my shoulders. And thank you for making this video
I dislocated my shoulder. With rehab exercises specially abductions, my traps are overpowering and not allowing the lateral deltoid head engage. What should be done?
Often times I’ve seen people do this and complain about anterior shoulder pain. Any reason outside of the weight being too heavy that would cause this?
Could be a couple of reasons. There are a lot of structures in the anterior shoulder, if the shoulder complex is tilting forward at all it can cause further irritation to anterior structures. That's why gaining good scapular stability first is key!
Amar, if you mean the first excersize "side lying external rotation" you can try to roll a small hand towel and put it in your armpit to create space between the arm and scapula and help center the humeral head. Keep head and neck and shoulders back in straight line with spine, not bent forward. The first excercize is pure pain for me as the muscle leverage angle in my shoulder has shifted from a greater tuberosity (upper arm bone) fracture and the new bone position crushes the nerve, artery and capsule on the posterior glenoid (back of the shoulder). I could see how anyone with a shoulder injury or a chronic condition including posture problems that creates an imbalance could have a similar pinching pain. I prefer eccentric excersizes for supraspinatus and infraspinatus as they strengthen while making space instead of pinching in an already congested area, especially if there is injury or hypertrophy. It's a more functional type of movement too. Love this channel, clinically proven techniques well explained. But clearly these men are fit and uninjured and they don't need to make the modifications necessary for a lot of people.
New to this I have two supraspinatus tear in either shoulder and starting with soup cans...how often should I do these my pt gave me resistant bands elbows at side routine but it really hurts my arms
We recommend trying more strengthening based work 2-3x/week - depending on the severity of symptoms you may need a day in between the performance of the more strength based exercises for recovery. Always important to listen to your body and meet yourself where you are at!
I had surgery on my left shoulder February 16th,small rtc tear and large rtc tear,bicep tendon torn off the bone,another tendon with a moderate tear,and 5 bone spurs removed,I still have stiffness and limited range of motion and some pain,is this normal. How long is the healing process
Eddie, yes that can be very normal - surgery is invasive and it takes time for our tissue to heal! If you haven't been partaking in some form of therapy I would look into our Rotator Cuff Rehab program through the app once cleared by your care team bit.ly/tryprehabYT
Got questions about mistake nr 4. Do I get it right. Even if I'm in pain at some point risig my arm, I should overcome this and try to lift above my head?
Hey Mike great question, and this somewhat varies person to person and depends on the level of pain experienced. If pain is above a 4/10, generally, don't push past that range until your pain is better managed. Have you been able to look into any of our shoulder programs through our app?bit.ly/tryprehabYT
Working at a PT clinic as an aide, I see a lot of people perform the SL ER by extending their elbow as a means to compensate for their lack of mobility in ext. rot. Do you guys have any thoughts on performing the exercise with limited ROM as well ways to increase ROM?
Great question, thank you!! In regards to shoulder mobility, here are some articles theprehabguys.com/posterior-shoulder-mobility-drills/ theprehabguys.com/shoulder-mobility/ In regards to shoulder exercise and compensation, here is another article: theprehabguys.com/evidence-based-shoulder-exercises/
@@ThePrehabGuys Thank you for sharing this link. I needed these exercises. I just got my X-ray and Ultrasound result of my right shoulder. I had subscapularis calcific tendinopathy. I hope these exercises help.
It's been about two weeks, and my shoulder is still a little sore after doing range of motion excerices. How long should I rest before doing these exercises?
Great question, Wes! Depends on how long the soreness is lasting. If you are recovering from range of motion quickly, you can certainly give these a try, listen to your body! Check out our shoulder program for more guidance! theprehabguys.com/shoulder-prehab-program/
Thank you for that, I will definitely consider! I rested 1 week doing nothing, and it wasn't really sore (unless I moved it or lifted something) Then half way through the second week, I started doing range of motion, and now it is sore even resting, not using it. It's not sharp pain, it's just sore/aching. Flyes are the worst, even range of motion flyes (that's the workout I injured it on). I guess my question is, should I have rested it for 2-4 weeks (with minimal stretching), and THEN start doing range of motion and strengthening exercises? Or, is it OK to do these exercises a couple days after the injury, and the soreness is normal and even a sign of a recovery?
you want the humeral head (ball of the humerus) articulating well with the glenoid cavity of the scapula (saucer depression of the shoulder blade) analogous to a golf ball on a tee
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