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The Most Common Mistakes with Shoulder Rehab
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- čas přidán 17. 08. 2024
- Timestamps:
0:00 Start
0:58 Exercise 1: Sidelying shoulder external rotation
3:09 Exercise 2: Rotating the shoulder with the arm at elbow height
5:22 Exercise 3: Scaption arm lowering phase
7:07 Exercise 4: Scaption arm raising phase
8:25 Conclusion
In this video, we are going to teach you the four most common mistakes to avoid when doing your shoulder injury rehabilitation exercises! Even though shoulder rehab can look simple, these common mistakes have the potential to delay your recovery and make your shoulder feel worse.
In order to teach you the most common mistakes to avoid, we have to teach you the most common shoulder rehab exercises prescribed! Your typical shoulder rehab is going to target the rotator cuff muscles and the peri-scapular muscles. Together, these muscles help to control and stabilize the shoulder girdle. Below we’ve outlined the exercises we review and why we choose them. But, be sure to watch the entire video to learn our tips and tricks to avoid the most common costly mistakes with shoulder rehab.
1 - Sidelying Shoulder External Rotation - supported by scientific evidence, this exercise is excellent at targeting the posterior rotator cuff musculature. It is important to understand that when performing shoulder rehab exercises that are designed to isolate these muscles, the scapula needs to be anchored and not move! Tune in as Craig explains why.
2 - Rotating the shoulder with the arm at elbow height - this is probably the easiest exercise to screw up and we see it done incorrectly all the time! When you perform any type of shoulder rotation exercise, the goal is to purely rotate the shoulder. It is common for there to be excessive humeral head translation (head of the shoulder sliding motion) if there is a lack of focus or experience with these exercises. Tune in as we show the common mistakes, what to focus on, and how to fix this.
3 & 4 - Scaption - this exercise is also supported by plenty of scientific evidence that it is effective at targeting the supraspinatus muscle, which is a common rotator cuff muscle to get injured. Our advice, put your ego aside when you’re doing shoulder rehab exercises! This is especially true with this motion because it is easy to miss out on the designed benefits of this exercise. We review common mistakes with the concentric (going up) as well as the eccentric (going down) motions of this exercise so that you understand everything that you need to know!
Looking for more valuable shoulder rehab education and exercises? Check out our Shoulder [P]Rehab Program through the app!
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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.
Mike so glad you are enjoying the videos! Keep following along for more! And let us know if there is any topic you want to see!
Found these demonstrations very helpful.
Thank you very much! 👍
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!
They both made for each other ❤️❤️❤️
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
Are you guys making any of these mistakes?! Comment below.
you guys deserve way more subs
I love how you explain
3 of you are awesome really thanks
Thank you! 😃
I have right shoulder instability I’m looking forward to trying these
Give em a go and let us know what you think!
This was very helpful. Thank you!👍
great vid!
Thanks Corey!
This video is amazing! Thank you for posting!
Thank you for watching Sara!
Thanks very much for the great tutorial
Thx, great and helpful 👍
great!
excellent tips - love it!
Really useful 🙏🏻
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?
Thank you! Great question, the lower traps will be working simultaneously isometrically if the blade is being held back!
You are doing a fab job... Thank you. Is it okay if I asked you which mic are you using? The audio clarity is pretty good.
Awesome video, full support from a young physio from France!
Keep it up guys!
Thank you for the support! Hope all is well in France!!!
Retracted scapulas is the key
like always, great stuff guys. Thank you
Glad you enjoyed it David, Thank you!
Good video guys
I’ve got os acromiale
I Found this video helpful
Thank you 🙏
Glad it was helpful!!!
I learned from this
Any exercises to train scapula upward rotation? My right scap cant seem to do it as well as my left
theprehabguys.com/evidence-based-shoulder-exercises/
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 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.
@@m.bird. do you have any exercise recommendations for eccentric rotator cuff? If so please include sets reps and weekly volume! Thank you
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
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/
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
Great tips! Thank you
In exercise #2 would scapular plane also be a good thing?
For sure! Just depends on the goal and which muscles you want to potentially work more vs less!!!
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.
sir after shoulder close reduction i cant stretch up my arms. why
I am a hard ball keeper I got a shoulder injury on my right side of my shoulder I can't play my games any longer.
Check out our Shoulder Rehab program through the app to get after it! bit.ly/tryprehabYT
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?
(I'm at the end of the second week now)
@@weslinehan3881 how is it going now?
What does golf ball on a tee mean/represent?
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
ok those improper form versions looked painful for someone with shoulder injury
I don't see anyone hitting 100MPH off of the pitching machine
👍👍
Thank you!
why they talking about golf?
15 pounds is to heavy
Dog that first exercise doesnt work the infraspinatus at all, terrible information starting off with asbolute garbage