Rotator Cuff Stretches
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- čas přidán 14. 10. 2012
- Sean and Brian demonstrate some rotator cuff stretches.
Find out more about the rotator cuff on www.philamassages.com and the related article here: wp.me/p3H1ED-iK.
This article and/or video are for educational purposes only; do not attempt without your physician's clearance. If you are in pain or injured, see your physician.
I refer back to this video every time I get a twitch of pain from my shoulder, which is rare after doing the exercises here. 10 years of pain sorted. Unbelievable 👍
You have no idea what you have created,I have suffered with the most severe shoulder and arm pain,I am a very fit 79 years tried everything for 4 months came across your exercises and it’s still unbelievable it fixed me in 2 sessions !Thank You for posting you have saved me 🙏🙏🙏
Best thing to pop into my recommendations (other than the "can I get preganant?" video). Thank you for this. Years and years of pain and this is the best I've felt. I hope you're still out there reading these!
Thank you for this fantastic video. Really appreciate the no BS, no show, just pure information type of approach.
I am 5 years late to this clip, the moment I did that second stretch shown here my problematic right shoulder felt relieve from heaven.
Me too! Just then! Holy shit that feels amazing
Can I please get a hallelujah! From 2012 I'm suffering... can I tell u?! I will try these each day for month n c what happens
Thank you for getting straight to the point, on how to do the stretches. To many people love the sound of their own voice and still don't give you the information. Will give it all a go, and let you know. Qapla
Love this straight to it and right to the point, brilliant video
Hey Phill. Thank you for this video.
Your example for rotator stretch is impeccable. I’m very detailed my self with my patience and this lines up with the way I engage as well
Thank you again and keep up the great demonstrations!
What is his complete name... He have any Instagram account i want to follow him. He's great 👍🏻
Wonderful stretches. very professionally done video. Thanks you so much.
I love how easy these are and that they don't require expensive equipment just a simple prop. Thanks for posting!
Brilliant video. Thank you very much, really helping with pain
These are excellent drills. I have very limited external rotation and these are difficult, but provide an opportunity to improve quite rapidly. Excellent.
Awesome stretches.
Thank you so much!
i just followed your video three times and already feel better!! Thank you so much!!
Yes! This is exactly what I looking for! Easy stretches for avoiding shoulder injuries! Thank you so much!
Great stretches. Thank you.
I'm a volleyball coach who looking for lots information to cure my "Cala-cala" unstable shoulder long time ago.
These actions help to relax the shoulder relax muscles especially near the back, really useful to cure my unstable shoulder.
thank you.
Thank you. I have a somewhat similar approach/exercises for my cuffs. I will directly incorporate these into what I do. I try very hard to have healthy joints and attachments. These are excellent things to do!
I love these stretches, I feel no more pain in my shoulders!!
Amazing video
omg! thank you very much! these stretches are working great for my left shoulder :D
Wow this is an awesome video! I've never seen that version of the sub scapular stretch and I love it thanks so much.
Gold information. Practic this before you got injured
Top notch info.....stretches target perfectly. Thanks for sharing !
Good advice in a short video. Thanks.
These are awesome
Very effective exercises. Thank You. Please upload more videos.
Please make sure its not the scapula mucles attach to the spine that are not seized and causing problems in the rotator cuff. Might seem odd, but thry are all connected
Buenisimo, estos ejercicios me aliviaron los dolores y mejoraron 100% mi movilidad de hombro, los hago a diario desde que los aprendi, muchas gracias
Dudes got great speaking voice
Please do a video on plantar fasciitis, I know this video was done 8 years ago and you’re now probably lawyers 😁
I dislocated my right shoulder and have been having a bit of popping issues since. Therapy did well but will definitely do these daily. Great information thank you!
Thank you so much
Ive damaged my right rotor cuff while boxing. Hurt whenever I move it. Ofter doing these exercises for a couple of days about 80% better already. Thank you so much
Thanks!
Great stretches! :-))
Very useful.
Great Video and stretches - i arm wrestled recently and sort of damaged this rotator cuff muscle - these stretches helped me a lot. A suggestion - pls use mic next time. Cheers
Thank you for the suggestion!
you are Great!
Hello PhilaMassages.
For a very long time i makes these exercices.
I have the very flexible shoulders and no articular problems.
Good and interesting video, Thank You.
second one did something for me. I could here the ball of the socket move a little into place. I have had a dull throb behind my left shoulder about 5 days now. Really sucks. NOt sure what I did but I do pushups and pullups with my exercise routine. Perhaps I strained the shoulder. I once dislocated this shoulder.
Ps. Just done your stretches.
Been calling you lots of names, as I was doing them... oowwccchh...
But I feel pretty dam good!!! Many Thanks, please keep it up!!! Qapla
heartly thanks for keeping this video
Liked, subbed! Very good description, as one states below adding different levels of difficulty would cover a lot more in one video. Short and to the point tho, maybe links for level of difficulty and referenced in video👍
Great idea, thanks for the suggestion!
Omg I love you! These stretches are a life saver for me!!!!!! My left arm was injured years ago with a small tear in a ligament, but I healed up through therapy. Recently, my right arm has been hurting and I literally did nothing to cause such pain. I’ve been doing therapy workouts to help it, but these stretches have allowed me to finally reach across towards my left arm!!!(as if to hug yourself) I couldn’t do this movement for a month now. THANK YOU SO MUCH!
No problem Mary!
😮I tried these, wow I had a fall injury accident. Is this even good Vs shoulder impingement? Hope so
I'm silently screaming at the excruciating pain I would feel
it's recommended to do this to recover after an injury so I'll re-gain my all range motion or it's more for normal people who simply wants to stretch ?
A fast answer would be appreciable, thank you !
Hi!
Yes, these are good for getting your full range of motion back if you have no medical contra-indications.
However, after an injury, you need to allow for adequate healing time (several weeks to months depending on the severity of the injury) before attempting these stretches. You should get the clear from your physician or orthopedist first.
Moreover, recovery from an injury usually requires strengthening and stabilization as well. Again, your physician or orthopedist will be the one guiding you on that and anything else regarding your shoulder and your specific injury.
Hope this helps and good luck!
Not only does this "stretch'" not part of the natural function of the shoulder and its three parts, it looks painful and goes against the biomechanics of the joint. As I suffered from bone spurs in both shoulders because of years of inefficient swimming strokes, a surgeon suggested an operation. Fortunately, I found a group Feldenkrais method class, called atm, awareness through movement. Six months later not only was I pain free, I surprised the surgeon with the new efficient use of my shoulders. Moshe Feldenkrais's method saved me not only from chronic shoulder pain and surgery, it changed the way I approached all my physical activity, from swimming, playing volleyball to sitting and standing more effectively, functionally, elegantly, easily and effortlessly.
Thank youThank youThank youThank you
Amazing video. Thank you.
Good
Where has this video been all my life?
This is great! Thanks very much.
I seem to have a tight left external rotator, so I've started doing the door stretch lately, though I'm getting alot of tightness through my bicep, especially the top part, when I lie on the floor with my arms out to the side and elbows bent 90 degrees(like 'freeze, hands up!) and then I internally rotate my arms to bring them together above me, as I do it I get an awkward tightness in the bicep, like it's a bit stiff?
Does anyone know what this can be, I've been searching all over but no mention of this yet!
Thanks.
You may want to look at the Long Biceps; its tendon runs through the shoulder girdle and it participates in shoulder elevation with a lateral rotation.
Hope this helps!
I did those on my right shoulder only due to its limited flexibility than the left. I loved the stretch - no pain whatsoever and got that good feeling. Tomorrow my right arm lost 80% of its strength. Few days later I went to doctor and told I might have sprained or teared my shoulder and prescribed motrin (ibuprofen) and ordered an X-ray.
Hope I did not mess my right shoulder for doing this stretch....
You may have over done it! Take a towel over hand and drop behind ur back. Grab the towel (as with the first stretch in the video) with the lower hand. Gently pull in either direction, holding it, and taking several breaths (10). Then switch hands. This may be a better starter position/stretch
Great tips, it will help me. The sound of video is too lower, try to improve this next time.
great i will use this for sure
I can't even put my arm back like that I had a shoulder dislocation 2 months ago, now my elbow points backwards when I try to reach around my back. instead of laying flat on the back. could my humerus be in the wrong position when it was reduced? I am pretty sure I have a serious subscapularis tear because I positive belly press test. I told the doctor right after my accident that my shoulder pain was in pain when I sit back or lay on my back plus it feels like the scapula is loose. I am going to a different orthopedic I wish I knew how to choose one who specializes in Shoulders and doesn't dismiss any concerns you tel them
+blakespower Hi! Sorry I don't have anything helpful to say - I just wanted to wish you good luck and hopefully you will get answers from your next orthopedic appointment.
Sometimes I feel like ripping my arm off will give me relief
Hi damienpenglin! You may want to lean against the wall to stabilize your right hand in order to better relax it, then pull with your left hand. If your elbow goes far forward and you don't feel the stretch, you might have enough flexibility already! I hope it helps, Thank you for your question.
how do we know if we need stretching or strengthening exercises?
Hi A K, a healthy pain-free joint is usually mobile within normal range of motion, and strong.
If you feel you lack normal range of motion (you can read here to see ranges: www.philamassages.com/blog-1/full-range-of-motion-or-are-your-joints-flexible-enough?rq=range%20of%20motion, as well as compare your injured side with your other side to see how they compare) then stretching will usually be necessary.
Strengthening is also usually always helpful, with focus on postural muscles, shoulder stabilizers, and rotator cuff muscles - ask your doctor or PT regarding exercises.
It hurts when i do the supraspinatus stretch.. what should i do?
Hello Rahul, you should feel a stretch, not pain. Please see your doctor or physical therapist if you have shoulder pain and they will be able to give you exercises adapted to your needs. Thanks,
Can these heal my shoulder tendinitis injury? I have small tear.
Stretching can be part of a strain rehab program along with rest and strength training, however you should ask your doctor or physical therapist before doing them. Wishing you a speedy recovery!
When I do these backward movements it's very painful. What to do about the pain?
Hello, please don't do any stretches that cause sharp pain as you may be irritating an injured tendon and see your doctor instead. Thanks!
I have nerve pain in upper back shoulder can I do ts
Hi, it's always safer to see your doctor when suffering from shoulder pain/nerve pain. Best of luck!
How long should i do these exercises for?
MajorInk5615 Hi!Depending on your preferred method of stretching you can do one of the following:
Hold each stretch only 2 sec and repeat 10-20 times.
Hold each stretch 20 sec and repeat 3-5 times.
You can do less repetitions if it is just to stretch, more repetitions if you are trying to gain rage of motion. If one side is tighter than the other, you can do more reps on that side to balance them out.
Thanks!
if someone can do these exercises they don't need them. Can you do a video what to do just get your arm behind your back?
Yeah, I don't know about that pal-o. I had a serious shoulder impingement and these stretches help me greatly.
These are movements I used to be able to do, I cannot get a barbell on my back to do a squat right now - when I can I need about a minute of recovery before I can use my arms. I also can't swim anymore, I believe this is related!!!
Nice good
u legend u, thanks a million.
My backs to wide and stocky to do some of the strecthes
First stretch really hurts me for some reason
Hi, I am not perfect in posture. my head is slightly forward and shoulders are rounded slouch. can I do this exercises to get correct posture
Hello, these stretches target the rotator cuff muscles specifically (shoulder), not the ones that affect your posture. Rather, you would want to stretch your Pecs and your upper back, as well as consider strength training for your back muscles.
Thanks could you please provide me video which will guide me to correct my posture... Thanks
Hi, I do not have a specific video to refer you to, sorry. I may put one together in the future though, that would be a good idea. Thanks,
Thanks, any ways what is use of rotator cuff.. will it flat our shoulders
The rotator cuff connects the arm to the body and allows for rotation-type movement. For correct posture the focus would usually be more on Rhomboids, Lats and Erectors strengthening and Pec stretching.
super
Hi. Do you put pressure towards your lower back (for the infraspinatus stretch) with your right hand as you pull forward with the left hand? I can't seem to get the stretch or feel it correctly if i don't...or maybe i am doing it wrong
My shoulder has has been hurting for months. Did 1 month of physical therapy... now using more ice. Sucks, hurt it at the gym. I am now looking to stretch it and ice it more getting desperate
get an MRI
@@davedsmer I have thanks. I got a cortisone shot. Feels better but seem it covering up things. I have bursitis.
@@bocacocasky3581 So the shot is basically a local anti-inflammatory. If you have true bursitis yes that would be an appropriate treatment. If the cause is an acute injury then the shot with rest and plenty of ice should solve your problem but its important you give it proper rest and time to recover. If the problem persists and the shot wears off then you have some other sort of chronic problem going on in there which comes back to the rotator cuff typically or there maybe some other things that come to mind but I would look at the RTC first. PS. Just don't let them shoot a bunch more shots in there as the more cortisone you get the weaker and less stable that soft tissue gets and you can ruin a joint with too much of the stuff. Like maybe 2 or 3 max at which point search for another treatment.
@@davedsmer thanks greatly appreciate your responses.
no sound
💪
Please only do these if you have a healthy RTC. The first couple stretches here are really aggressive and if you are an older individual with a weak or frayed RTC for one its going to hurt and for two you could basically go into a complete tear.
Yes, please always check with your doctor or PT before doing any of the stretches! Thanks D Elias
My ulnar nerve has been slightly entrapped from stretching my
subscapularis. The tips of my pinky and ring fingers are numb. Is this
the result of the ulnar nerve being in a bad position all these years
(from bad posture and a tight subscapularis)?
Am I correcting a dysfunctional nerve position or creating it by doing these stretches? I am not sure and cannot find much information on how nerves translate through tissue gradually over time... only from nerve glides. Thanks for any information you may have!!!
Hi, you may find more information by looking into Thoracic outlet syndrome. If the stretches create numbness or tingling, do not do them; see your doctor.
Just a question, in the supraspinatus, why do you stretch it with 45º abduction? The muscle starts performing at the lower 0º-15º, and continues to help the movement in the whole abduction. The internal rotation and shoulder protraction i get it, but i don't get the abduction, thank you
To stretch the Supraspinatus we would need to do an adduction of the shoulder. However we can't because the torso is in the way and so we have to counter that by either going forward and down (this is the case in this example, the small abduction simply helps to go forward) or back and down. To do it behind, you could put your hand behind your back, arm against your torso, and push your shoulder down.
ok, thanks for the answer
man thank you too many videos that were 98% useless or unneeded info. you went straight to the stretches and all the vdeo time was info needed to properly stretch shoulder and when your in pain ths provided instant releif
Unbeliavable flexibilty at 01:55. Even the man's shoulder is not warm.
These should be performed AFTER your shoulder is healed! 8weeks minimum
it's working.. like never before
I get pain in the front part of my right shoulder doing the first stretch. The second stretch is generally ok. Is my problem internal or external rotators?
If you feel pain during the first stretch, you might have an issue with your external rotators - if you think your shoulder is injured make sure to see your doctor or physical therapist!
the best!
Holy shit! This guy is flexible!
😳😳😳😳😳
00:35
I avoid the stick like the plague. I got rid of severe rotator cuff injury and winged scapula.
. Bear crawls.
. Crab walks.
. External rotator exercise with resistance band.
. Slow press ups.
. Y raises.
The stick for me was setting me back and would just aggrivate my injury.
You have to strengthen the muscles and re train movement patterns.
Hope this helps.
Don't do this, if you can't get into that position without the pole then you aren't strong enough, this will hurt you
You're very knowledgeable, you just need to talk with more authority I had to listen several times in some areas of the video. Thank you for the info though.
Stop sleeping on a big pillow or two pillows
Just one pillow ,don't let that neck go uneven
The guy in the blue seems like he doesn’t like being touched by his body language
Atleast talk loudly while making videos for people
Seriously dude turn the volume up! Can barely hear you whispering!