Rotator Cuff Tear Rehab & Exercises (Shoulder Pain, Tendinitis, Impingement)
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- čas přidán 12. 06. 2024
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Do you have shoulder pain when sleeping on your side or while reaching out, overhead, or behind your back?
In this video, I teach you how to manage this issue.
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0:00 Intro
0:10 Rotator Cuff Anatomy & Function
0:51 Impingement, Tendinitis, and Rotator Cuff Tears (Oh My!)
3:07 Understanding & Monitoring Pain
4:38 Shoulder Exercises
11:58: Keeping It Simple
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
Thank you so much for watching! Be sure to check out the blog for all references: e3rehab.com/rotator-cuff-tear-rehab/
I’ll be retiring from the physical therapy profession in the next two months after 42 years. What I have enjoyed over the past few years is watching all these “younger” PT’s on Y tube. E3rehab is one of the best. Love their information and how they present. You will not find more up to date info explained in such an un-biased way. Wishing you all the best!
Thank you! Enjoy retirement!
I'm a physio therapist too and I agree, E3 Rehab along with Tim Keeley's Physio Fitness are the best ones to follow.
Question. I had this pain for over 10 years and won’t go away. Someone said I could be a rotated scapula. Is this true.
@@k2vaja00Spot on. Two of the best. Crisp and straight forward.
Hello sir. Wish you best of life after retirement.wish to get your knowledge of 42 years
I can't tell you guys how much I love your channel. I love you guys so much! Thank you for everything you do and the knowledge you bring. I'm so grateful ❤
This is a very comprehensive video for shoulder issues in general. I use these daily and have helped a lot of people. Great job E3! Keep putting out quality content!
This is probably one of the best shoulder rehab videos I’ve seen. Very thorough and informative. Thank you so much!
Do you know any good ones I can do without weights?
Best shoulder rehab video I’ve seen. Thank you!
I appreciate your clear info and encouragement that I can heal the minor shoulder pain I'm experiencing without drastic measures! Thank you!
Pure gold ! Great thanks !
After looking at a fair amount of poor content on you tube just found this great video and now feel i have a way forward with my injury. Thankyou
Great video ! It helps my injured client
super informative and helpful! thank you, I will definitely incorporate these exercises for rehab. Much thanks 👍
amazing vid as always. so much information and literally hit the spot!! thank you
I've overused my shoulder over the last couple of years, now working on recovery. Thanks for what you are doing. Amazingly useful content.
Extremely informative, thank you
Thanks so much for such great content! I really needed it!
Thank you for such a comprehensive video!
Thank you so much for your videos. They are trully helping me!
This was an awesome video, well detailed, informative and nicely presented with the example clips 🤝🏼
Amazing content, love the peer-reviewed data and insights
Excellent video! Thank you 🙏🏻
~Thank you sooooo-much...having pain w/ impenged shoulder. But will not give up & looking forward to these exercises. Subscribed & happy
this video is so great
Good doctor and super rehab💪🏻💪🏻
Very informative, thank you!!
Helpful! Really really helpful ❤!
Tnx bro u r thoughts very valuable❤❤❤❤
Great information on this channel. I recently re-injured my rotator cuff and having to go through another long rehab period again is very depressing and frustrating.
This is so flippin good
Very helpful. Thank you.. 🌹🌹🌹
excellent video
Thank you ❤
super video thanks
Great info. thank you!
This is exactly what I needed. This coming Friday I have an appointment with a physiatrist to set up a program to restore mobility and reduce pain in my right shoulder. I was happy to learn that exercise is very effective, even in the case of full rotator cuff tears. I don't know the extent of the damage in mine, but I'm confident now that I'll be able to be more comfortable and functional. My situation is somewhat complicated by the fact of having an impingement in my neck at C4, on the same side as my sore shoulder. This has existed for years and when I pass a threshold for activity with my right arm it triggers off spasms in my trapezius all the way up to its attachment on the back of the cranium. And damn, does that hurt. Nevertheless, I know my limits as far as exercises from years of dealing with this and armed with the new info you've provided am confident I can at least make some progress. I know I'll never be able to do what I did years ago, but I'm still in better shape than most people my age (68) and I'll stay active no matter what. Thanks so much for this excellent video!
EXTREMY INFORMATIVE AND EFFECTIVE..HANDSOME MAN YOU ARE TRUE FRIEND OF EVERYONE WHO WANT TO BE FIT AND STRONG,RECOVERIBG FROM THE TRAUMA
The skull pulls are really good.
great video
You are marvellous
GREAT VIDEO
Best, 🙏🏿 appreciate much
Hi, great video and very helpful shoulder rehab. What do you think about trigger points?
Thank You ...
Nice one 👍
Nice video! can you also do it on shoulder instability? Thank you
EXCELLENT ,BRAVO BRLIIANT I LLIKE IT LOVED IT
I train my shoulder with bench press, dips, pushups, pullups, rows, ohp, lateral y raises and facepulls in the gym. The vid seems to confirm to me that i have most functions/patterns covered 👍🏽 just want to still improve my range of motion for a more effective ohp, so I'll probably start to sprinkle in some stretches as exercise snacks during the day.
Gold🥇
Thanks!
Thank you!
You are awesome sir, I am suffering from shoulder pain specially when doing chest exercises. Kindly demonstrate tomorrow,how to apply
Right Shoulder rotator injury for 15 yrs, 42 yrs old now. I've been working on it for 8 months nonstop. Wasn't able to do these exercises with 1 pound dumbbell at start now able to do with 15-20 pound dumbbells. I feel it won't be fully repaired ever.
All the young gym goers, don't just jump on bench and bench pressing or dumbbell pressing without proper warm up every single time cuz that's what I did in my younger years. Proper technique is MUST. Shoulder injury can last all your life.
Would you recommend these for shoulder impingement? Would the process be to fix shoulder mechanics thus creating space for the impingement? Really enjoyed the video, appreciated the in depth content.
Top notch guidance/recommendations - useful for my sore shoulders.
Beautifully crafted video!
Based on your experience, what do you think about manual therapy (MWM) for cases of shoulder pain?
Absolutely amazing video. Definitely the best rotator cuff therapy video I have seen.
This video is the BEST. I had a RCuff surgery last year, did PT, and started lifting weights again and I have pain on the back of the shoulder now. I am injecting peptides PBC 157 and doing these exercises, and the pain is slowly going away. Dont want a 2nd surgery for sure.
Bro u still lifting weights with pain or what
Brother how is your shoulder plz share your experience, I am also facing same issue plz guide with your experience
How’s the shoulder doing? Still lifting?
i did surgey to my right shoulder. MRI scan showed nothing and the pain was still there. i tried many years of rehab. I wish i didn't do the surgery. they found nothing when they went inside. i did an arthroscopy. they did not cut the bicep tendon and reattached it, they just looked. they did however perform a bursectomy, i.e. removing the subacromial bursa, and the ortophedic surgeon told me that it grows back within 6-8 weeks, aka they did nothing they just looked. the rehab was going forward in the end before the surgery. i wish i never did it.
now my left shoulder is f*cked and same problem there. these tendons takes ages to heal ffs. my suggestion is to take it easy, dont ego lift, bands are really good, go through all of the function of the shoulder daily if you can, with a light band, start with a light band, progress SLOWLY to stronger resistance band color wise.
try to think that your sole purpose is to restore balance and function to the glenohumeral joint, not to increase in weights or become stronger. the weight does not matter. get some good blood circulation in there. it should feel good afterwards immediately inside the shoulder and 1-2 days after aswell. if not, then lower the resistance or eliminate painful movement patterns.
I wish you all rehabbing your shoulders the very best of luck since we are on the same boat. i also have my right knee that's damaged and needs rehab aswell. it's really sad. people who are lazy and dont lift weights and people like me, that loves to workout but can't. :( it is my fault 100%, the injuries doesn't just appear randomly. It's not a random variable, there is a reason.
Can you tell me what exercises should i do? Im in The point where i basically cant do any fast movement with my shoulders, and i need to think about every slow movement to not yell from pain
@@Kem3s take the lightest band and perform all the function of the shoulder joint, google shoulder function and movement pattern. get the external internal abduction adduction flexion extension, all movements and do some reps a couple of days a week. start there. try to feel the rotator cuff working in the scapula, if you feel the joint anteriorally stop the movement.
@@Stekaren yeah, i cant do it without band lol
Thank you for the video! Can you tell me what is the cable device at 5:57?
when should i do the rehab exercise? before or after my workout?
Thank you for making this video
Quick question other factors like lack of thoracic rotation and lat and pec flexibility also contribute to shoulder pain am i right ? And during rehab is it always better to start with mobility before strengthening?
Do you have a video for category #2 unstable shoulder ?
Can these excersises be performed as a warmup in order to protect yor shoulders from injuries???
Will there be a video on category #2?
just got shoulder pain 3 weeks ago. couldnt be more thankful for this video.
a question, do you recommend doing these exercises BEFORE or AFTER workout sessions?
Both are viable options. However, may be helpful to put whatever your top priority is first.
Question: should we be concerned about click/clunking during PT exercises? (MRI said I had Bursal sided supraspinatus fraying. No full-thickness tear. Subacromial bursitis. Bigliani type 2 acromion.) Feels like things are kind of getting stuck a little when trying to slide across each other. Maybe that's how the fraying occured (although did have an injury). Click/clunk is not always painful, sometimes painful later. Happens at times I move like you described at beginning (and with pushups and pullups, etc). Just found your awesome channel, subscribed!
Do these exercises reduce pain or actually potentially could stop tear enlargement or reduce it or at least arrange torn fibers in a way reducing irritation of tendon ?
Make a video about Osgood schlatters plssss man I need it to go back hooping pain free
Can you talk with us about biceps dislocation Rehab and if can i go to gym again
So it‘s a good idea to do the exercises when I have pain in my shoulder? It will help the progression?
Ugh! Post menopausal and I have rotator cuff pain from planking (I’ve been doing planks for a long time). I always go to PT prior to seeing my PCP. Sadly, It takes a lot longer to heal the older I get. I’m going to try these exercises. I wish there was more information on post menopausal exercise for the average woman. Most of us are NOT professional athletes, physios or PTs. We have to start with smaller weights or even no weight.
What brand machine are you using when doing the standing weighted exercises?
Please do a video on knee fat pad impingement if you can thank you.
Informative as always, just about a year since I've dealt with it and all the physios that I've been to ain't been much help. Been trying this week to focus stretching and strengthening my serratus anterior and lower trapezius to see if it helps with it at all.
Hope this information helps!
@raycist1442 This should be insightful for you, good luck on the rehab mate czcams.com/video/_avAOohJaMQ/video.html
I have tendinopathy of the supraspinatus, with signs of partial rupture, something like that..
Is it recommended that I do exercises with weights/bands?
I fear that if I do it will worsen the state that's already set 😢
Please indulge me regarding a similar injury. Question: is it true that your long head of the bicep, 0:09 if ruptured, can/will reattach itself to a lower area on the shoulder than where it tore?
can this be done for a rehab for a SLAP labrum tear? thank you
My pain is in my left deltoid near the shoulders, does these exercises will help me? Delts is a muscle in shoulders right? Shoulders overall is where I have to focus on? Sorry for my bad English
After how long of a supraspinatus year, these rehab exercise can be started??
I have right shoulder pain when reaching and touching my left shoulder with my right hand... which one is this?
If my shoulders are in pain doing these exercises then should I still do it or leave it. ?
Excellent video. Does the level of discomfort, while training, extend to feeling numbness in my fingers?
You probably have a pinched nerve
Do you think I will lose all my muscle if I have a rotator cuff tear. The past two weeks I haven’t been able to lift weights except legs at all. I talked to my friends who definitely had way worse shoulder injuries and I know mine isn’t as bad as them, but I’ll find out results at my mri next month.
i do this exercices without any weight and its really hurts, should i start doing them with weight or continue without
Hi this was a great video, I have a question about front raises whenever I try to lower my arm there is a loud painful pop should I continue doing them to try and fix it or should I stop?
Usually pops woth mo pain ate ok.
The only one i advice to not to do to much or avoid is lateral raise. Dont ego lift and go at an angle instead. I have experienced as well as seen too many gym goers and body builders get shoulder life time damage... include me 😅 now i do lu raises as well as all the other workouts in this vid. For shoulder press im slowly building my shoulder press from a squat position. Great vid and highly recommend especially those who have some sort of shoulder chronic injuries
So when can I expect benching again?
I will try some of these again. I have a 40+ year old shoulder injury from swimming which acts up every 10 years or so and I am in the midst of a flareup since the end of October. One round of PT made me so much worse I had to stop, prolotherapy injection which helped in the past is now useless to me. I went back to my original PT who added some exercises to my regular mid-back routine and dx impingement, but I still have shoulder pain in different angles and even with light weight lifting, like 5 lb weights. This is frustrating beyond belief. I had an ultrasound at the beginning which just showed inflammation. I keep working at it.
Any Update about your injury sir??? 🙂 I just want to know if it really works as I was going for doctor but now I want to try this
what about shoulder internal rotation exercise?
Hi there. Great video, thank you for making this. Question: At the beginning you mention three categories to divide pain into. Would the advice & exercises in this video be the same for category #2 unstable shoulder (history of dislocations and subluxations)? And would hypermobile people fit into category #2? Based on what my Dr and PT have told me, I think my pain is a combination of pain category #2 & #3 because I am hypermobile and have some sort of shoulder impingement or tendinitis related pain. Do you have a video on rehab for people that are hypermobile/have shoulder instability and impingement or tendinitis?
And do you have any recommendations for shoulder instability post rehab to maintain progress and continue to build strength? I recently completed PT and it did help my pain, but when I returned to the gym post rehab I sort of felt like I was left hanging from PT and weaker than before injury like I had to start all over and had to build back up again weight wise (I do CrossFit classes).
Thanks for your questions. We will be releasing a video about the topic next month!
Awesome thank you!
@@E3Rehab i’m in the same boat as well!!!! I need content regarding hyper mobility unstable shoulder following non contact subluxation injury. Im post 5 months of my first ever subluxation and im 4 months into PT. Definitely helped with pain. But still have the feeling of shoulder apprehension or shoulder feels like it wants to come out. Im still not the same prior my shoulder subluxation. Fatigue shoulder has improved but still factor into my shoulder weakness. Im praying i can make a full recovery. I had a subluxation going up for a basketball rebound and this happened 2 hours in playing 5on5 basketball. I have been playing basketball since i was kid. @E3rehab i would love to talk about my shoulder experiences with you and pick your brain 🧠
I cant figure out of I have rotator cuff injury, deltoid injury, or AC joint injury.
3:39 My issue is when I do the exercise under “Reason #1”. My right shoulder feels a an acute pain when extending my arm that makes the movement very uncomfortable especially towards the end of my set. Whereas my left shoulder is completely fine. What can I do to help with that pain?
Are Dumbell Bench Chest Flyes unsafe?
Should i keep using and progressing on external rotation after the rehab to keep the shoulder healthy as i get stronger on other lifts? Or are compound exercises or something else better for this purpose?
You don't necessarily need to do it to keep the shoulder healthy, but it can be incorporated as an accessory exercise the same way you might do lateral raises.
Can I still workout tis injuries?
i have this pain (lateral move, and press move), but when im warming up my shoulder its not too pain anymore. im still using it at bench press 90kg and shoulder press 30kg. its hurt in begining at first set but after that its not too pain. its is okay to rehab like this?
Around a year ago I was working out in the gym and those were my first months of working out. Everything was great I loved working out and continued to watch on the internet how to build a more asthetic body. I saw a video on doing cable lateral raises so I tried them. I remeber not putting the weight alot at all but I think I felt a tear or something in my shoulder and it hurt for a few days. Then I got back to working out immediately but I didnt know it was a serious injury and I made my shoulder worse. Went to a doctor and he said to not workout for at least 6 months. Its been a year without working out and I recently went to the gym and tried some pushing exercises for chest and shoulders with light weights and I noticed that my left shoulder is weaker and it still hurts. Or when doing pushups my left shoulder is way weaker and it hurts after doing alot of reps. I dont know what to do, I also tried rotator cuff exercises before but they didnt help
Bro same situation I'm facing I had the injury almost 2 years back on the 3rd month of gym doctor said to take 2 months break but and then I joined gym again but I was having problems in the lighter weights just like yours after that I did rehab exercise again and staterd home.workout but there was not that much of progress in the physique again and again started lifting weights but the problem is same and injured my shoulder while sleeping 🥲
@@wrahulsingh5468 hi brother I am also facing same issue, if I take rest no pain but after doing momevnet again it's startee, all doctor suggest for sugery what about you have visit any doctor
Hi. I wanted to ask that can I do them everyday and not just 2-3 times a week?
Pls replyy
👍👍👍
How about strengthening internal rotation as well?
I have both bicep tendinopathy and rotator cuff pain around my right shoulder. Instead of tackling each issue with their own exercises, what exercises can I do that would efficiently treat all areas?
Thx! What do you think about passive deadhangs from a bar?
It can be something that people work up to if it's necessary for their goals, but it would likely be too provocative initially for the population who typically experiences these symptoms.
@@E3Rehabwhat about if I'm wanting to get back to weighted pullups asap?
@patriarchmike You've gotta get yourself fixed first. If you do too much you're just going to make it worse by constantly irritating it. Just because you want to do something doesn't change the information, there's no respectable shortcut in weight training.
@@fungustheclown666 i already fixed the problem with light weight rotator cuff exercises ans weighted Calisthenics.