The Only Rotator Cuff Exercise You'll Ever Need

Подписаться 568 тыс.

Просмотров 606 тыс.

50% 1

When I first saw this exercise, it blew my mind. Everything I knew about rotator cuff rehab and shoulder strengthening was thrown into disarray! No other exercise was as complete as this [...]
Read more here: tommorrison.uk...
---------------------------------------------
Like and Subscribe for training and mobility techniques every week! Feel free to ask me questions in the comments, or request any videos that you’d like to see!
If you would like to learn more about my methods, check out my website: tommorrison.uk
Find out more about our globally renowned Simplistic Mobility Method, designed to balance your body and keep you pain free here: tommorrison.uk...
Or if you’re looking for a complete training program, one that shows you how to warm up correctly, teaches you core awareness, combines barbell and kettlebell strength sets effectively, uses bands for proper muscle activation and teaches you advanced skills using easy methods you need End Range Training: endrange.tommo...
If you would like to see daily posts, follow me on:
Facebook: / movementandmotion
Instagram: / tom.morrison.training
---------------------------------------------
Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
T-Nation: www.t-nation.c...
Boxrox: www.boxrox.com...
#simplisticmobilitymethod #endrangetraining #tommorrison #movement #mobility #strength #flexibility #hips #shoulders #coaching #seminars #training #gym #weightlifting #snatch #clean #jerk #squat #heavy #yoga #retraining #rehab #prehab #joints #jointsnotmuscles #crossfit #fitness

Опубликовано:

1 окт 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 1 тыс.

@deirdredoyle7845 2 года назад

I had 3 cortisone injections into left shoulder, didn't work and was considering surgery on rotator cuff. Started this exercise about a year ago and am virtually pain free once I keep doing it. Had never seen the drill before!! So grateful! Thanks Tom.

@TomMorrison 2 года назад

That’s awesome!!!! You would be surprised how often I see this!! I was one step away from trying injections myself when I was shown this drill! Will never stop doing it 😄

@alex1581kwaka Год назад

He's hoping it helps me.

@joaquincortada1483 11 месяцев назад

How's the shoulder now?

@aijjee1815 11 месяцев назад

Hows the shoulder now

@johnnibollox 10 месяцев назад

@@TomMorrison9p 9lp9p

@ronanlynch969 10 месяцев назад

To be honest I never comment on you tube but I just need to say this. I have been having trouble with my shoulders and upper/middle back for years. I've been doing this exercise for just two days now and I can already see and feel the difference. It is a really good exercise for the shoulders

@TomMorrison 10 месяцев назад

Fantastic news! Thanks so much for saying, really appreciate it!! 🙏

@bjones5791 10 месяцев назад

Thank you for the encouragement!...best regards from Texas!Brent

@seanfaherty 7 месяцев назад

I bet it’s hard to get consistent view numbers when the people watching the videos actually get better and stop looking for ways to make the pain stop. I forward your videos to anyone who asks me how I fixed my back pain.

@TomMorrison 7 месяцев назад

Weirdly, It’s one of our goals to reach as many as possible and get them to the point that they don’t need us anymore! 😄 always grateful for a share! We want to make the whole world Flong & Sexible!! 😎

@danqodusk8140 11 месяцев назад

I totally agree this is a great rotator cuff exercise once you get it down. To avoid confusion as to how the dumbbell moves, the front side of the dumbbell remains down at all times whether circling around your head from the left or right. It's an easy to perform and great exercise. Try it, you'll like it!

@ShyMplsMale 10 месяцев назад

So thumb is always facing down when going around the head. Got it 👎👍

@danqodusk8140 10 месяцев назад

@@ShyMplsMale That's probably the best way to describe and remember the exercise. Kudos to you!

@psycholars1 7 месяцев назад

The way the dumbell points shouldn't nearly matter at all. It's just rotating the underarm, not the shoulder

@jayeisner8849 3 месяца назад

@ShyMplsMale I struggle to mirror moved, thank you for making this clear!!!!

@berkertugrul9055 10 месяцев назад

I was having stability problems on my right shoulder lately while pressing. Found this video and in 3 weeks i started to feel a lot better in barbell and dumbbell bench press. It also weirdly increased my biceps strength a lot.

@TomMorrison 10 месяцев назад

Awesome! Yes a healthier shoulder joint overall carries over to so many of your movements, muscle ups was a big one for me after incorporating these

@austingeorge2814 10 месяцев назад

@@TomMorrisonthat’s great to hear! I’ve been having shoulder issues from barbell benching frequently and I’m trying to improve my muscle up form to where I don’t chick wing. Really looking forward to using this exercise!

@TenshiThesseus 7 месяцев назад

how many times a week you did it?

@Garblegox 10 месяцев назад

10/10 on the pop-n-crunch scale. EXACTLY what I've been searching for. Thanks!

@philloder 10 месяцев назад

At 62 and sedentary for years, I started to loose weight and get mobility back. I had already had both shoulders "Repaired" with rotator cuff surgery in my 50's. I overloaded my shoulders with workouts that did not fix /stabilize my shoulders first. Pain was the normal start of my day. I watched many stability videos from others with no real return on my investment. Tom and Jenny popped up a couple months ago and I learned 2 things that are changing my world. 1. Dislocate stretches were so painful till Tom explained Scapula movement following the arm motion. I tried and it took several hours of slow deliberate attempts to get it correct with a light band. Then magically no more pain and greatly increased mobility. OMG! Before it was all shoulder with no scaps and pain. 2. The dumbell exercise shown on this video. I went down to my wife's 1Lb dumbell to start and that was still too much load on my left. I kept hitting my face from no mobility. I started unloaded sets of 10 both ways on both sides. I am only up to 10 Lb's for for sets of 3 and then continuing with lighter weights. The mobility is coming back slowly, just like it went away. The strength is coming back, But I now I can clear my head with the dumbbell. I still have all the popping and cracking, but it's getting smoother as I progress. Thank You, to Tom and Jenny for getting my mobility back. Bonus: Try the hip mobility drill of standing on a weight plate and lowering 1 foot trying to heel tap then neutral hold then elevated. 45 years of Low back pain is now going away. This is another Tom Video.

@TomMorrison 10 месяцев назад

this is incredible!! Thank you so much for sharing!! Would you mind if we used your comment as a review for us? 🙏

@philloder 10 месяцев назад

@@TomMorrison Absolutely, It's the least I can do!!! Phil P.S Could I send you a link to a short video of skin the cat on rings to show my progression?

@TomMorrison 10 месяцев назад

Yes sure no problem!

@danteghazizadeh1656 3 месяца назад

How is it now?

@philloder 3 месяца назад

@@danteghazizadeh1656 wonderful if I continue to keep moving.

@vmac65 Год назад

Tom. I agree. This may be best exercise for rotator cuff in way that all others are obsolete. Very well done my man.

@markjalessian 10 месяцев назад

I like that this guy wears a shirt.

@GeraldSmallbear 2 месяца назад

@acenine8149 10 месяцев назад

Definitely throwing this into my shoulder workout as my warmup

@roshankaria123 4 года назад

We did this with plates(20 or 25 kg) at the gym before doing shoulder press.. It's a favorite exercise in Indian wrestling (kushti)

@TomMorrison 4 года назад

Yes that’s where I was shown it also, I talk about it more here in this blog! tommorrison.uk/blog/2019-12-18/the-greatest-rotator-cuff-exercise I much prefer the dumbbell for the greater range but the plate is still really beneficial too 😄

@alydennison2482 Год назад

This hurts my brain - I need a 10 minute video of just the exercise so I can just follow along for a bit :-P

@TomMorrison Год назад

This will be great for you! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2KFHwxrjUrA.html

@thomasmcgraw1029 11 месяцев назад

Another good shoulder mechanics exercise. This exercise does several good things. Firstly, the initial part of the lift up and around the head, rotates the humeral head back and down away from the acromion moving the supraspinatus away from the acromion and somewhat bursae. Secondly, it stretches the terres minor muscle and to a lesser extent, the subscapular muscle, both tend to shorten in rotator cuff problems. Thirdly, it strengthens upper and somewhat middle trap, which would likely help to retrain and condition scapular rhythm. There is more considerations, but in short this is a good exercise for retraining shoulder mechanics with minimal impingement considerations.

@TomMorrison 11 месяцев назад

Great observations! 💪🏼💪🏼

@BigWolsky 10 месяцев назад

Nah, this exercise is terrible. Starts shoulder off with internal rotation, not allowing external rotators to fire. Resulting in max use of pec, delt to lift weight up. If you want good shoulder mechanics, start with the largest EMG of the infraspinatus, which are sidelying ER at 0 degrees, seated ER, and some others. Retrain before adding this motion

@thomasmcgraw1029 10 месяцев назад

I see your point. Beginning to activate external rotators is a good start. However, aspects of the contested exercise we are discussing here does factually reduce pressure on the supraspinatus and bursae by virtue of elevating and rotating the humerus. Also, many impingement problems, especially if there chronic, have problems with tightening and, somewhat, shortening, of teres minor and subscapular muscles. Since you sound like someone who thinks these things through, I hope you will give this exercise another consideration.

@BigWolsky 10 месяцев назад

As far as an exercise, it’s fine. It for sure is not hitting the rotator cuff muscles like you think they might. Just from observation on her form, max posterior delt activation in the movement and pec involvement. She has minimal teres minor and Infra activation. This is just clinical experience with shoulder rehab as PT. Nothing wrong with the exercise, but absolutely will not make your rotator cuff muscles stronger. She is having anterior translation of humeral head and I would expect a lot of biceps brachii involvement. Again, nothing really wrong with it. Just not rotator cuff

@BigWolsky 10 месяцев назад

Lastly, this exercise puts max pressure on supra when starting in internal rotation. This position is literally considered special tests to find Supra impingement in PT

@earlpitsch2149 4 месяца назад

I’m not the most flexible but right shoulder injury limited my ROM. Tried this and though difficult it helps with just one session. Gives me reason to hope and keep on improving. Gonna watch more of these videos TY Sincerely

@chiptenor 10 месяцев назад

This is wonderful. I'm so glad I ran into it! From a shoulder mishap a year or so ago, I'm doing bar hanging of course, and starting to get back to general weight training (have been regular with weights for years, til the 'mishap'). Anyhow, all of this is definitely helping, but after seeing your video, I'm certain my rehab will go to another 'level' leading finally to complete 'freedom' (shoulder) once again. Thanks-a-million!

@TomMorrison 10 месяцев назад

Awesome! Definitely worth hitting up the shoulders playlist! 😄

@ericwei168 2 месяца назад

how has this exercise worked out for you?

@Kamawan0 8 месяцев назад

This seems to aggravate bursitis, if anyone is in that camp. Doing it without a weight felt pretty good, adding resistance aggravated it.

@Eggs-n-Jakey 10 месяцев назад

I’ve been doing this for a couple of months and have noticed some stability to my uneven shoulders. I also do a lot of other shoulder exercises. Thanks for the help!

@TomMorrison 10 месяцев назад

Awesome work!

@melliemack6378 6 месяцев назад

It would be easier to see the exact movement of this if the dumbbell was a different color. The black dumbbell against her black gymwear & the grayish/black background makes it very difficult to see.

@TomMorrison 6 месяцев назад

If you check out our 26 min shoulder follow along it’s in a home setting so easier to see 😊

@nmjhd1234 10 месяцев назад

I normally dont subscribed this quick but find this exercise to be pretty darn good for a nice warm up. I have a weak left shoulder and i hope this will help over time. Also, it seems like you are taking the time to respond to the subscribers. Awesome job!!!

@TomMorrison 10 месяцев назад

Awesome! The resistance bands playlist too has some really nice shoulder stuff!

@williamshine1346 4 месяца назад

This exercise is very complex it would be easier if it were broken down into parts, I’ll keep working on it . Thanks

@TomMorrison 4 месяца назад

this versio might be a little easier to follow! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-4qMoh3-3EpY.html

@daegueric 10 месяцев назад

I have left shoulder impingement and have benefited from free hanging. It's really helped. Now I need to address the rest, and I'll begin doing these. Stand by. I'll let ya know how it turns out. For the record, 62M & former LHP (lefthanded pitcher). Cheers from Korea!

@TomMorrison 10 месяцев назад

These should be great! Good luck with your journey 💪💪

@daegueric 9 месяцев назад

@@TomMorrison Hi again! You said something about incorporating this exercise into workouts. Is it too much to do this daily? I'm only using 3kg. Thanks in advance, and CHEERS from Korea!

@johndebruyn8224 10 месяцев назад

I don’t think this is a good exercise. Elevating the elbow under load with an internally rotated shoulder is looking for impingement issues. To make matters worse Tom recommends progressive weight increases and to ignore any shoulder popping noise. Enough to make any physiotherapist cringe

@TomMorrison 10 месяцев назад

Enough to make any physiotherapist that never did any continuing education cringe yes. If your joints can move a certain way and adapt to any resistance, why on earth would you avoid that range? It’s all relative, if you can press heavy weights in straight lines but can’t do a large range move like this with 20% of that weight then you have a massive gap of functional joint strength. You’re not that fragile, go to any martial arts gym and you’ll see this, and the people that taught me were in their 60’s and doing this type of stuff for 40+ years and still the strongest people I have ever met 😊

@thebodykeepsthescore2828 4 года назад

The little band demonstration was quite questionable! Which little band were you speaking of?😏

@TomMorrison 4 года назад

nevergymless lee it’s a big green one!! I swear!!!!! 🤣🤣

@thebodykeepsthescore2828 4 года назад

@@TomMorrison 😂😂

@sushaanthraikar9850 10 месяцев назад

Indian Wrestlers have been doing this from hundreds of years

@majorbravo5440 10 месяцев назад

This is ONLY exercise which healed my shoulder. Bothered me for over a year. Tku sir!!

@TomMorrison 10 месяцев назад

Awesome to hear!!!!

@norvern479 6 месяцев назад

Can you slow it down a but as I'm finding it hard yo follow the move. Looks like 2 moves, but too quick to follow

@TomMorrison 5 месяцев назад

we did a better demo of this one here! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-4qMoh3-3EpY.html

@jimr7154 10 месяцев назад

Tom I stumbled upon this video a week ago I have chronic rotator cuff issues in both shoulders due to old injuries and over use issues Since I started doing this exercise I have already seen a marked improvement Thanks for the video Of all the rotator cuff exercises I seen so far this is the best

@TomMorrison 10 месяцев назад

Fantastic news! Keep it up!

@danqodusk8140 11 месяцев назад

Tom, I gave you kudos in my comment below, but when I tried to perform the exercise, I became confused as to what I was rotating and in which direction. I had to return to the video to review the exercise and jot down notes. The exercise is rather clumsy to perform due to its unusual movements. I think you should have gone slower presenting this exercise and/or broken it down into smaller segments. At first glance the exercise looks easy, but when trying to execute it, It's easy to goof it up.

@TomMorrison 11 месяцев назад

They’re in this follow along with Jenni also so you can use that to go along with ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2KFHwxrjUrA.htmlsi=SCU6eKd9dpNpHnkP

@brentlambert3353 11 месяцев назад

Y observation is that the palm of your hand always is oriented away from you, and that you are either circumnavigation your head in one direction or the other. Hope that helps.

@danqodusk8140 11 месяцев назад

@@brentlambert3353 Yes, thank you. I had to watch the vid 2-3 times to catch on. Another way of looking at it is making sue the front end of the dumbbell is facing down whether you're circling to the left or right. I think it's a good exercise. I've performed it a few times so far.

@MrEasybreezey 4 года назад

Tried it with a band. Hog tied and half hung myself. Lost consciousness. Woke up to find I'd achieved the ability to lick my belly button. So I guess I'm an expert now. I'll work backwards from my pro status and try some of that amateur dumbbell stuff you guys are doing.

@TomMorrison 3 года назад

😂😂😂 how did I miss this comment

@Rodgauer-ho5ko 10 месяцев назад

Can this drill be done with a full rotator cuff tear and would it help? Thank you

@TomMorrison 10 месяцев назад

I'd follow the guidance of your doctor or physio! May be worth a try without weight first 💪🏻

@Monzi0901 4 года назад

Thank you for a cool video. I like the idea of the exercise. And I can see how it works the Ters Minor and the Infraspinartus to an okay extend. But I'm in doubt if it hits the Supraspinartus well enough, compared to the "full can" or "open can" exercise. Which can also be loaded quite heavy when using dumbbells. I also have a bit of doubt in its effectiveness on Subscapularis. Since the load is pulled down towards the floor, and therefore adds no real resistance in the internal rotation movement. Hope you can clarify.

@TomMorrison 4 года назад

You can get more direct with things like that if you have an acute injury yes but I am more in favour of full programming that involves pushing and pulling in multiple directions which effectively covers everything you mentioned there, getting proficient on gymnastics rings for example with push ups, horizontal rows, dips and pull ups is very beneficial. There is also the issues when people don’t move well through their thoracic spine and have no real good control over their scap movement, when they start doing internal and external movements to the end ranges they can with those restrictions it’s not good at all, even with this dumbbell shoulder rotation, it is a great exercise but also depends on everything else the person is doing too - a lot of times I meet people doing rehab exercises to death when they can’t even do the most basic of bodyweight exercises properly and that’s usually the problem 😄

@TomMorrison 4 года назад

You may like this warm up too if you haven’t tried it before, based on the full can empty cans 💪🏼 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-1wJ0klJPVhc.html

@Monzi0901 4 года назад

@@TomMorrison makes sense. Thanks. I have some pain in my shoulder, the physios I have seen haven't been able to tell me exactly what it is, they just say tendonitis without a specific tendon. My own evaluation it either the long head of the biceps or the supraspinatus. Did full can today with 5 kg. very tiny irritation but no pain during movement. And the same weight with dumbbell curls, also only a slight bit of irritation in the shoulder. I have no problem doing any of the bodyweight exercises you are referring to. And I have no pain when doing any of them. So I will give this exercise a go and hope it helps. I have pain every time I go back to my sport of preference, pretty much no matter how little I do...

@Monzi0901 4 года назад

@@TomMorrison I have a question about the execution of the part where the dumbbell goes around the head. In the video the first time you show it, you and your assistant are doing two different things. She is keeping her hand in pronation when it comes around the head, and you are going from pronation to supination. which one is the correct way of doing it?

@TomMorrison 4 года назад

Simon Adamczky Bak the way Jenni is doing it, that’s just as I don’t have a dumbbell and I’m talking, depending on the dumbbell you have also if it is an adjustable one you won’t be able to keep it as close to you also 😊

@richardnimo 6 месяцев назад

Please talk faster. My attention span is only two minutes, and I don't want to understand the words you are speaking. I was going to ask for background music as an added distraction, but you have already thought of that. Thanks Tom. (Also, I have limited bandwidth, so the images jump, which is another reason to move slowly when demonstrating.)

@TomMorrison 6 месяцев назад

😂😂 yeah short form content is changing how people consume stuff big time!

@richardnimo 6 месяцев назад

Another thing I find confusing is that your assistant is rotating the dumbbell and I cannot pick up a starting position or an endpoint. Also a side view or a back view would be easier to follow--but not switching between perspectives. The bit about hunched shoulders looks like mocking--is it necessary?

@M-E-G-A 11 месяцев назад

It really helped my biceps tendinitis. It was difficult doing 5lbs. But I gradually made it to 12 lbs now. I just need more time to improve the strength.

@TomMorrison 11 месяцев назад

Awesome! Yeah you're strength will improve gradually, no rush 💪

@Treerootz1 6 месяцев назад

Were you having proximal tendonitis? Like near your shoulder?

@M-E-G-A 6 месяцев назад

@@Treerootz1 I can feel it right in the front of my shoulder. But also tension deep in the rear deltoid muscle.

@EdwardKeefe 10 месяцев назад

Fuck me... I can't do this motion with my left hand with no weight...

@TomMorrison 10 месяцев назад

Crazy to discover these things!! But it'll improve with practice 😁

@eduardoperdomo4943 2 года назад

Had my first cortisone shot on my shoulder almost 3 months ago since then everything was better until 2 weeks ago when I started doing a little bit more, pushing a little bit. Today the pain was unbearable, I will definitely try this daily if possible. Hope it works for me.

@TomMorrison 2 года назад

Have you had your upper back mobility assessed? A lot of shoulder exercises won’t be beneficial if your thoracic spine is locked up

@santiagomunoz5563 10 месяцев назад

Did it work?

@jamestang96 9 месяцев назад

Do these work the external rotators? Assuming these work all of the rotators rather equally, do I need to incorporate another external rotation exercise to aim for 1:2 push:pull balance for my shoulders? (For instance, if my rotator cuff exercise was purely external rotations, will substituting in this 'around the head rotations' tip the push:pull balance off? Assuming all else stay constant, is this a concern?)

@TomMorrison 9 месяцев назад

Nah there’s no such thing as a perfect push pull ratio really, just move the joints fully and do both regularly and you’ll be fine!

@jamestang96 9 месяцев назад

@@TomMorrison Thank you for the reply! I agree there is no perfect push:pull ratio *holistically*, i guess the "number" is really just what one's body needs for a specific aspect of life (strength training programming), in relation to all other activies of life. Which is definitely not black and white nor set in stone, and not pertinent to every single scenario. It may fit the bill for some, but be barking up the wrong tree for others. Just different keys to the same door (shoulder stability and mobility) I guess.

@Bevzthejcs 10 месяцев назад

This exercise is amazing! Only been doing it a few weeks and I've seen a big improvement already! I had pain in my right shoulder for about a year, eventually saw a physio and was diagnosed with shoulder impingement so i did all the exercises he gave me to fix it, mostly worked big improvement, but I was still left with a small amount of aching in it that no exercise seemed to hit, except this one!! It feels great doing it and my shoulder is feeling a LOT better that final bit of nagging pain is subsiding, thank you SO much for this.

@TomMorrison 10 месяцев назад

Fantastic news! Keep it up, eventually start to add more weight slowly, 1kg every month is great if you’re doing it every week a few times 😄

@ironray123 10 месяцев назад

Aye Captain.....and don't forget to eat yer Lucky Charms. They're Magically Delicious!

@shiuido359 10 месяцев назад

I'm cautious of exercises that are extremely complicated and have very challenging techniques. This is kind of a "do it all" which I'm not sure is better than doing a handful of simple exercises. I will try it though

@TomMorrison 10 месяцев назад

Let us know how you find it! Hopefully you're pleasantly surprised 😄💪

@jamesclark6487 11 месяцев назад

Looks good. Shown too fast and "mirrored"... trying to work out the pattern and path at half playback speed. In the first head orbit movement the transition to lower my arm bites in my shoulder. My shoulders are ruined (years of disfunction). I laughed at the band bit 😂

@EVsAreEasy Год назад

I'm another who just found this , 7 years ago I injured my L shoulder area, have been to chiro's, doctors, Chinese medicine, spent thousands trying to get it right but nothing really worked out. After 2 weeks doing this rotator exercise the improvement in stability and strength starting to come back is undeniable. You are a bunch of legends, thanks so much 🎉

@johnlieske8908 10 месяцев назад

Hows this work if your rotator cuffs are completely destroyed ?

@TomMorrison 10 месяцев назад

Start with bodyweight exercises and bands before this stuff, check out our shoulders playlist, lots of things to work on there!

@ThePaulaon1 3 года назад

This is just amazing stuff. So glad to have found this channel. Can't wait to start training with some of your online stuff! 👍

@TomMorrison 3 года назад

Awesome to hear!! Yes this drill especially is a game changer! Completely changed my training! 😄

@DukeJonas 10 месяцев назад

Can't you speak faster? I almost understood you.

@TomMorrison 10 месяцев назад

If i really tried 😎

@lightningarrow4486 6 месяцев назад

How much should you push the intensity when doing this exercise? Should you actually go somewhat close to failure, or should you rather just get a light pump? And lastly, how do you know when you are ready to up the weight?

@TomMorrison 6 месяцев назад

Light pump, when you feel you can do 3 sets of 10 with one weight and feel like you would be able to still do another 3 sets again then you’ll be able to increase it, half a kilo at a time is plenty for the likes of this one

@lightningarrow4486 6 месяцев назад

@@TomMorrison Okay, I see! Thank you for answering my question! :) If you don't mind, I just have one last question - how long should you rest between the sets? Or can you just superset each arm for 3 sets, then call it a day?

@JohnBradydoesstuff 10 месяцев назад

Does anyone have recommendations for sets and reps for this? I have a RC that’s very angry and I’d like to try this. ❤❤

@TomMorrison 10 месяцев назад

High reps, low weight 💪 1-3 sets of 5-10 reps per direction, per side depending on how much time you have!

@JohnBradydoesstuff 10 месяцев назад

@@TomMorrison thank you very much!

9 месяцев назад

Interesting video! But I got one question regarding our shoulder position, as we bring the dumbell overhead: Should we emphasize shrugging our shoulders up as we rotate the dumbell around our head (if we shrug like this our arms won´t graze too much on the top of our head), or should we just barely shrug our shoulders, just enough to leave some space for our arms to go over our head? I ask this because I watched some of "El Paso Manual Physical Therapy"´s videos regarding shoulder pain, and in those videos, they advise us to really shrug our shoulders up when lifting our arms overhead, that is why I imagined we should really shrug our shoulders for this exercise, since we are lifting our arms overhead. Anyways, thanks for sharing this with us!

@TomMorrison 9 месяцев назад

Wouldn’t over cue it really! Just allow them to move as they have to so that you don’t wallop yourself really!!! Shrugs are really good with the overhead press

9 месяцев назад

@@TomMorrison thanks for the feedback! You mean, we shouldn´t think too much on the "shrugging" part, because the right amount of shrugging would happen, lets say, automatically hahah (without having to think too much on the shrugging part), enough for our arms to be able rotate over our heads without hitting it, right? I´ll include this exercise into my routine, so as to do it in conjunction with the Dead Hanging exercise (as recommended by Dr. John Kirsch). You see, I started getting some weird pains around the front part of muy left shoulder, sometimes it seems to irradiate around the left clavicle, I still can´t pinpoint exactly where, but I can feel it around there, you see. This pain happens when mostly after pressing movements, especially after Bench Press. The funny thing though, is that in my case when Bench Pressing, I am performing that powerlifting style bench press, such that our arms, when the bar touches the chest, are not flared at 90 degrees. I say this because this position is often where the famous shoulder impingement and rotator cuff tears happen right? So I am not sure what is happening, but I would hope performing the video´s exercise and the hanging to help fix this.

@danqodusk8140 11 месяцев назад

Tom, to clarify my comment below. I think this is a great exercise, but think you should have presented it in small steps due due to all of the hand rotations and changes in direction. The exercise looked simple at first glance, but when I attempted to perform it, I became confused on what position my hand should be in and what direction I should be moving the weight. You present great material, but I think slowing down your presentations would be hugely helpful to your viewers.

@asoundproposition 11 месяцев назад

Start: Extend arm, thumb points backwards. Rotate wrist so thumb points forward at the start. Then as you come across the front to the opposite ear thumb points down. Around the head then extend the arm. Thumb ends up pointing back. Rotate wrist so thumb points forward. Flex and lift to closest ear, around the back of the head, bring to front, extend arm. Thumb ends up pointing back. Return to start above. Took me a while and this is how I worked it out to remember it. Hope it helps.

@ManDad_1964 6 месяцев назад

If I could make that movement I wouldn’t need this exercise

@TomMorrison 6 месяцев назад

If you’re at that stage then our fix your shoulders video would be better to start with

@ManDad_1964 6 месяцев назад

@@TomMorrison I’ll check it out.

@SawantSumeet 10 месяцев назад

Similar to Indian Wrestling exercises

@TomMorrison 10 месяцев назад

Yes that’s where it’s from, the dumbbell is just more accessible to the general public 😄

@user-wj2zv1vd8y 9 месяцев назад

Such creative movements that are superbly effective.

@railroadcrossfit8304 10 месяцев назад

Eager to add this exercise in to aid in shoulder rehab - question - how often would you do this? 1 x 10 once a week? or 1 x 10 - 3 x a week?

@TomMorrison 10 месяцев назад

2 times per week, 3 sets of 5 each variation is a nice level to build on

@railroadcrossfit8304 10 месяцев назад

Thank you@@TomMorrison Insane how good my shoulder feels just in going through this range of motion with 1lb - 2.5lb plate. What would your recommendation be in progression load over time? every 4 weeks? Thanks in advance!

@TomMorrison 10 месяцев назад

Yeah every month just add a little bit more, it compounds over a year! Better to “milk” the weights rather than up it too quick

@MovementBro-jx8zl 6 месяцев назад

Is this suitable as a warm up before pressing movements? Or should it rather be done after a session?

@TomMorrison 6 месяцев назад

can be a warm up! But it's much better as a cool down/finisher 💪🏻

@MovementBro-jx8zl 5 месяцев назад

@@TomMorrison okay, gotcha! Thanks for answering :)

@j00f 10 месяцев назад

If you're like me and had to stop at the "if you do not have good posture", here's a routine for improving thoracic mobility: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-OhNa6LLDK-g.html

@MichelleMcDonald-f9g 4 дня назад

You always make things so much clearer!

@lepereneuro 10 месяцев назад

Same movement but way funnier : gada/macebell swinging

@Equalizer5 Месяц назад

No other words but magnificent.

@antoniiocaluso1071 10 месяцев назад

seems a terrific movement BEST-done with wrist-weights, no? that barbell seems to make it more-awkward, from where I'm sitting :-) thanks for the tip!! sub/liked >>>got a vid for old bicyclists, who...ahemmm....too-seldom quite get-around to working upper-body!!

@TomMorrison 10 месяцев назад

Awesome! Yeah it's a little awkward with dumbbells, but wrist weights don't tens to go heavy enough 😁

@PowerStallionGym 10 месяцев назад

Does the Dumbbell Shoulder Rotations work the entire Rotator Cuff (The Subscapularis, the Supraspinatus, the Infraspinatus, and the Teres Minor), or does it just work one specific part of the Rotator Cuff?

@TomMorrison 10 месяцев назад

Yep it works all 4 muscles of the rotator cuff 😁

@martinkoviloski9551 Месяц назад

Hello brother one,question. When i do this i have pain in front of the shoulder. Should i continue do this exercises slowly and do you know why my shoulder hurt?(which joint is hurting) when i do side dumbbell raise also my shoulder hurts.. Please answer i really need your help. Thanks

@TomMorrison Месяц назад

I would start with our “fix your shoulders” video first, you want to begin with your upper back and banded stuff before this if you’re feeling pain

@arpitsachan8377 4 месяца назад

Mudgar exercise in India 🇮🇳 .

@Irish_Balladeer 3 месяца назад

So have osteoarthritis in the elbows, carpal tunnel surgery,twice 17 years between. Right arm not as strong anymore. Circumference at wrist forearm, bicep and flexed bicep 10mm less than left arm. Doctor reckons now it can be cervical nerves giving the problems in arms and hands, the left arm is the same but not as bad. 69 years old guitar player for 55years...oh they want to do carpal tunnel surgery again on the left arm that was 16 years ago first time. Meridian nerves measured half power but right arm was under half power hence second operation December 2023, your recommendations would be appreciated. Great videos

@TomMorrison 3 месяца назад

always best to listen to your doctor, but some gentle shoulder circles will be a nice place to start! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xUvq9R9EzZg.html

@maristoldboys5466 10 месяцев назад

0:16 highly effective choking your chicken stretch for self relief in discharging cheese

@stevem8955 День назад

Hey, Tom. I've been doing this exercise for a few months and I love it. However, I'm having a problem with popping in my right elbow (not my shoulder) when I do the 2nd (telephone movement). What would you recommend in this situation?

@TomMorrison День назад

Our banded curls video would be good in this case, more pulling in different directions

@stevem8955 День назад

@@TomMorrison thanks, I'll check it out. Appreciate your help.

@jamesj6597 10 месяцев назад

Good exercise. Skip to the 30-second mark to if you want to avoid the childish masturbation 'humour'.

@TomMorrison 10 месяцев назад

That’s what external rotations look like 😂

@sameerk12982 6 месяцев назад

Hello from India Tom... highly appreciate your efforts and details you put into your videos. I've got front shoulder pain by swimming; can I use this one to fix that pain? when I extend shoulder and my hand backwards, I feel the pain at the front shoulder.

@TomMorrison 6 месяцев назад

Yeah it's worth a try! Move slowly & with control and see how it feels 💪🏻

@stevendransfield8787 10 месяцев назад

What about frequency and rep range? Do you go to failure with high reps ? and Is this something you do every day, or do you need rest days ? My shoulder locks up and aches all the time now, then cracks back into place, and is very crunchy! Also hurts when lifting, especially with weights, so I'm guessing it's an impingement ? It Feels out of place. I'm going to give this a real good try

@TomMorrison 10 месяцев назад

High reps, low weight, great as a cool down or on rest days! Aim for 1-3 sets of 5-10 reps per direction per side (depending how mich time you have!) Start off slow at first, and don't push through pain!

@robmirich3281 10 месяцев назад

ARE THOSE FAKE WEIGHTS?!?!? Asking for a friend...

@TomMorrison 10 месяцев назад

Nope! But we've had lots of practice & built up ove time 💪

@plastikmaiden 9 месяцев назад

Kinda looks like a Shield Cast with a heavy club or Mace 360. Are there specific benefits of this exercise over a Shield Cast or 360?

@TomMorrison 9 месяцев назад

Not really! Dumbbells are more accessible & easy to progressively load in most gyms 💪

@jacquiland6467 9 месяцев назад

Hey Tom, what exercises would be helpful for my son who can't lift his arms past shoulder height? He is very physically fit, does alot of hunting and regularly carries very heavy weight animals on his back out of the bush. He is also in a very physical job, farming( sheep and beef). He has alot of upper and lower back trouble.

@TomMorrison 9 месяцев назад

If he’s lost function then definitely needs in person physio guidance unfortunately

@olgrandma9350 2 месяца назад

My left shoulder is significantly weaker than my right on this exercise. It also hurts. This exercise works although I stopped for like a month and have lost my strength. Hoping to get back to it.

@TomMorrison 2 месяца назад

Keep it super light, if it keeps feeling uncomfortable to do it would be good to get a physio to take a look at your shoulder for you 💪🏼

@teller1290 10 месяцев назад

What if I'm pain free and good range of motion but have profound weakness in overhead press/front deltoid? Two months of therapy did nothing. I'm 61, live alone and not crazy about surgery but am beginning to think that might be only way to be able to workout with chest or shoulder pressing motions. Even pushups aren't advised.

@TomMorrison 10 месяцев назад

Could be a possible restriction how are you with this dumbbell rotation exercise? You can also try this one: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-UDJCZglO62I.htmlsi=NpCaDQRa_TzEcMdg

@winchesternica 8 месяцев назад

So, this isn' recommended with bad posture-rounded shoulders-coz i have bad posture, i never been able to stand right and have both cervical and lumbar problem laong with a painful rotator cuff on right shoulder. Should I start with thoracic mobility as you said? My doctor recommended swimming exercises but it's been really hard to get that in my life.

@TomMorrison 8 месяцев назад

Always upper back first, search Tom morrison zenith rotations

@hikerJohn 9 месяцев назад

Ouch . . . that actually feels like it's doing something unlike all the other exercises Ive been trying. I need to lower my weight just a tad and do this every day. My shoulder has been sore for 6 months and my doctor said it seemed more like a strain like a bicep strain but I don't think so. He thought that because I have full range of motion. HMO's suck.

@TomMorrison 9 месяцев назад

It'll be great to see your progress with this one 💪💪

@zooner7256 4 года назад

I’ve been doing these the last 2 weeks - lots of clunking and cracking. How often can you do these (if I’m doing 3 sets of 10-15 each side/direction)?

@TomMorrison 4 года назад

Aaron Bradshaw keep the weight light for now, you can do them every day if you like just don’t do more than 3 sets 😊

@arikfriedman4442 10 месяцев назад

My elbows hurt a bit when holding the dumbbell above my head. Is that normal? The weight is ok for 3 sets of 10 reps... Thanks!

@TomMorrison 10 месяцев назад

Go a bit lighter again and aim to do it more regularly, it will improve your stress tolerance on your elbows too

@ysoangri 10 месяцев назад

Would you please be able to show this in a different angle? Preferably from the back and on both arms so I can see myself spatially. I am having difficulty. Thank you so much!

@TomMorrison 10 месяцев назад

If you check out our 26 minute shoulder follow along with Jenni it has them in real time with different angles 😄

@farnumbp 10 месяцев назад

I believe I’m doing the same sort of exercise with a 25 pound plate. I lift the plate up over my head, then lower it back behind my neck and slowly rotate it around my head. I saw a woman bodybuilder doing this back in the 80s and I copied her. I used to do it with a 45 lb plate but I got old 😢

@TomMorrison 10 месяцев назад

Awesome!! Sounds about right 😁💪

@sashajelacic6071 10 месяцев назад

Called 'halo'

@Elysium90 2 месяца назад

Wrestler exercises qre the best for shoulder pain

@GAVINJACKSON-t9h 9 месяцев назад

Hi Tom, could I ask how often you recommend doing this exercise. Many thanks.

@TomMorrison 9 месяцев назад

2-3 times per week is a good aim 😁

@andrearinaldi3354 10 месяцев назад

Great!! Thank You very much!!👍👍

@TomMorrison 10 месяцев назад

It’s an awesome one! 😄😄

@douglasbusic4527 3 месяца назад

My shoulders pull forward a bit...what was the exercise suggested fourteen seconds in?

@TomMorrison 3 месяца назад

It's our program, the Simplistic Mobility Method :) tommorrison.uk/products/the-simplistic-mobility-method

@sylvia5361 10 месяцев назад

How many reps each side. My shoulder crunches as I do these, not scared of this but would just like to know how many each side and how many times a day, using 2.5 lbs weight to start as I can lift this easy. Thank you.

@TomMorrison 10 месяцев назад

3 sets of 5 each direction is a great start and twice per week

@samicusify 6 месяцев назад

I have rounded forward shoulders. Should I do this exercise if I put my shoulders back and maintain good posture doing the exercise, or do I need to get to a place where shoulders back is my resting state first?

@TomMorrison 6 месяцев назад

Warm up with zenith rotations first just 😄

@MZ-uv3sr 7 месяцев назад

Do you have a video that will help me get in the position for a barbell back squat in the low bar position? I've been doing them with a safety bar since I just can't get my arms back.

@TomMorrison 7 месяцев назад

Search our fix your shoulders video, should be a good help, retest your back squat position each time after going it

@heypero 10 месяцев назад

0:16 what exercise is that??? 🤣🤣🤣

@TomMorrison 10 месяцев назад

Hahah it's a resistance band external rotation exercise that I don't particularly like 😂

@heypero 10 месяцев назад

@@TomMorrison Ok, now I know! 😆

@Gautam1108 10 месяцев назад

my humerus fractured into four pieces 7 years ago and my shoulders, scapula, neck, etc. all are very tight. When i do push ups, there is immense pain in my tricep tendon area. I don't know what to do

@TomMorrison 10 месяцев назад

Probably worth going to see a physio in person! There's always something you can do but guidance will be best 💪

@ricky_drinks47 10 месяцев назад

@TomMorrison how many sets/reps of this exercise would you recommend??

@TomMorrison 10 месяцев назад

3 sets of 5 each variation is nice! It’s a little time consuming but worth it! Jennis 26 min shoulder follow along has them in it with a combo of other moves which is great too

@Ragnarskol 10 месяцев назад

How often and how many reps?

@TomMorrison 10 месяцев назад

3 sets of 5 of each variation and 2 times per week, increase the weight slightly each month!

@Ragnarskol 10 месяцев назад

@@TomMorrison great, thank you

@Treerootz1 6 месяцев назад

What if my proximal bicep tendon hurts when raising my arm?

@TomMorrison 6 месяцев назад

Would try some of our resistance bands stuff before loading things

@demetriuscooksey7147 5 месяцев назад

I'm gonna definitely try this, but I'm not 100% confident that I'll have the coordination to do it correctly. 😅

@TomMorrison 5 месяцев назад

Go slow without weight first 😄

@grahamn311 10 месяцев назад

As someone with crunchy, clicky shoulders...this makes me cringe lol. I will try with 1 or 2kg and see how it goes!

@TomMorrison 10 месяцев назад

Hope it helps!!

@98SPRINGERFXSTS 10 месяцев назад

when someone said and use the word....THE ONLY.... it is no doubt a buulll

@TomMorrison 10 месяцев назад

Yep!

@artmarshall1846 5 месяцев назад

i am willing to try it out with both shoulders. one is "okay" while the other has been impinged for 3 months. when practicing to get the movement, should this movement be painful? It is for me simply doing the movement holding a can. ty

@TomMorrison 5 месяцев назад

Would start with our “fix your shoulders” video first before adding this one

@gerardsyms6355 10 месяцев назад

Hey, Mr. Morrison, can this be done with bands? A 56 year-old youngster wants to know!

@TomMorrison 10 месяцев назад

You can! It's a little more tricky, you need to attach the band to a post/door and then you can hold the other end to rotate around the head 💪

@snakepliskin2297 11 месяцев назад

Problem is the rotator cuff is very very small.. Overloading it is imo not a good idea...

@TomMorrison 11 месяцев назад

We’ve been using this for years with people and the person that taught me it had been doing it for 40 years, smaller muscles need more attention, and as long as you do it slowly, progressive loading is amazing

@pramspramodd460 11 месяцев назад

Flinched this from an Indian club routine, haven't you?

@TomMorrison 11 месяцев назад

It’s an adaptation to make it more accessible to the general public, quite hard to convince average Joe to go out and buy clubs 😊

@toddolson573 10 месяцев назад

My left collarbone is at times sore when trying to let the arm dangle; also I'm unable to put the arm behind the back as to wash without pain, and laying on my back, on the floor hands tucked behind the head the elbow will not want to touch the floor. Hope this will help.

@TomMorrison 10 месяцев назад

Try this circuit see if it helps! ru-vid.comyUQ-yYzdI8k?si=TeA3hG0zxD2zOqnx

@ConstructiveMinds100 10 месяцев назад

If it is crantching it means STOP and do much more simple excerices.

@TomMorrison 10 месяцев назад

Yeah for sure you can try rotations without weight for example 😁

@CountScottula1 18 дней назад

Hey Tom, great exercise, definitely seems like what I need and want to work on it, but noticed a slight nipping sensation in the front of my left shoulder (the waffty one 😂)...is this something I should be concerned about? I tried it for the first time ever with a 5kg, so am I just starting out too heavy? As always, amazing stuff and keep up the good work 👌

@TomMorrison 18 дней назад

Would check out the fix your shoulders video of ours first and work on those drills and revisit this one in a few weeks time!

@CountScottula1 18 дней назад

@@TomMorrison awesome, thank you so much!