The Best Way to Fix Your Rotator Cuff
Vložit
- čas přidán 5. 07. 2024
- Get Started With Your Mobility: tommorrison.uk/products/the-s...
The Rotator Cuff is an infamous area for pain, niggles and injuries that grind training to a halt... but many Rotator Cuff injuries are caused because your shoulders are not being moved in the right ways.
And one of the worst mistakes is then trying to blame just one of the 4 Rotator Cuff muscles, it narrows the focus way too much and causes focus to be put into very isolated movements, and missing the full picture.
A unstable shoulder with poor range of motion will always cause problems, no matter how much external rotation you put it through!
To fix your rotator cuff for you, you need to:
✅ Open the thoracic spine to allow your shoulder blades to move freely
✅ Learn how to move your scapulas properly, with control
✅ Add resistance through a full range of motion
✅ Progressive load rotation over time to challenge & strengthen your joint
When you move your shoulder like a shoulder, making it happy using range of motion, control, stability and strength it will never affect your training again!
Subscribe to our Channel: / tommorrison1
Join the SMM Community: tommorrison.uk/products/the-s...
Check us out: tommorrison.uk/
Like us on Facebook: / movementandmotion
Follow us on Instagram: / tom.morrison.training
Feel free to ask questions in the comments, or request any videos that you’d like to see!
Getting back into the gym after about 12 years and finding my shoulders aren't what they used to be. Massively helpful! Thank you!
so glad it helps!
I was diagnosed with Rotator cuff tendinopathy back in Dec/23, the doctor recommended physiotherapy sessions, as everything was closed due to holidays I decided to look up on CZcams. I was doing hanging exercise in the bar (which I think helped) + the silly exercise in the beginning of the video😅 when I found this video I noticed a huge improvement. Gratitude ❤. The exercises are great and although I'm not 100% yet I feel more strength and the pain is almost gone (to me the shoulder rotation is more effective if performed hanging in the bar). Many thanks all the way from Brazil. Will post and update when I'm 100%
Haven't gone to physiotherapist yet😂
It’s always good to get in person guidance too! Might be just what you need to get that last little bit 😄 then it’s easy to maintain things 💪🏼
I’ve got a rotator cuff injury and just did these exercises and no joke it already feels so much better. Thanks Tom
Absolutely fantastic!! Keep them up!
This channel is a gem, thank you!
I've been looking for some simple shoulder exercises for AGES! I've had huge shoulder issues with exercising because of this. I could do all of these, and I did them with no issues. These are great! Thank you!
Awesome!
as a physiotherapist and also personal trainer i definitely aprove of this routine, love it. it's a shame that a lot of people think "back and down" is the only right movement for schoulderblades during training... greetings from austria 💪🏻
Love it! Yes the back and down thing caught on so much and people can interpret it so badly, we have to be so careful as trainers with cues as sometimes we think we have a great one and it doesn’t accurately describe what we’re actually doing at all 😂 thanks so much for your support! 🙏
@@TomMorrison The very first exercise is IMPOSSIBLE for seniors, the group that tends to have these issues the most. As is the 2nd. And then the third is ridiculous. If people can do this, THEY DON"T HAVE ROTATOR CUFF issues... sheesh...
@@DDumbrille - Wrong as wrong can be. I started off with severe rotator cuff problems along with neck, lev scap, and upper trapezius pain that made my life miserable for 50 plus years. I have been following Tom’s tutorials for about five years now and my rotator cuff muscles are as strong and healthy as a 20-year old’s. You are wrong on so many levels, not the least of which is your assertion that anyone who can do these doesn’t need them. Ever heard of maintenance? I am 72. ✌️
@@ZenGrammy Okay, so tell me. Were you able to get down on your knees and do the first exercise with no trouble the first time you tried it?
@@DDumbrille - of course not but the whole point of these exercises is to learn how to do them to improve quality of life. In the beginning I could get about 30 degrees rotation and now I get 90 degrees. People in pain, myself included, search for help and people like Tom & Jenny generously donate their time, expertise, and energy to provide thousands of us with the keys to help ourselves live better lives. You clearly don’t get it. 🙄
I’ve watched a lot of mobility videos because of issues with both my shoulders, and yours always provide great exercises, information and instructions. You’re my go to now for my shoulder health and my hip health, so thank you very much
Thanks so much! Yes nothing worse than feeling stuck with your shoulders!!!
i've been dealing with shoulder pain and various shoulder issues for years, but my mobility in my shoulders has always been high. i tried the zenith rotation yesterday and realized just how bad my back mobility is, and how forward rounded my shoulders + back are. definitely using this!
Stumbled upon this channel from other mobility videos and I just saved a ton of your videos to my Watch Later playlist! First off the exercises in this video alone are ones I've picked up sporadically from other channels, and they've all helped me with my shoulder health tremendously, but I'm sure I'd have gotten better results had I just stumbled onto your video first! As well, I went through a lot of your other videos and really dig the accessibility and effectiveness of the exercises, while the routines and frequency of performing them are all right there! And of course the humor and accessible vibes you have is just icing on the cake. You've definitely earned another subscriber!
Love this! Thankyou so much! Yes I had to do a lot of digging over the years to find all this stuff so wanted our channel to just have it all in one place 😄
THIS! THIS VIDEO! Ive been spamming cable internal and external rotations, doing banded overhead presses trying to FIX MY DAMN PAIN when I overhead press. I did the shoulder rotations exercises and boy was my left shoulder WEAKKKK, my right shoulder was completely fine. Im adding all of these into my gym and recovery routine, you're amazing Tom.
Awesome! Hopefully a few weeks time it feels loads better!!
Fantastic. I have a slight tear in my rotator cuff and none of the exercises from my physio do this so thanks muchly. Also a shout out to Jen - I Love how she can demonstrate an exercise so wrongly to point out common mistakes !
She is the best at being wrong!! I can’t do it the way she can at all! 😂
Thanks Tom ! I just started watching these shoulder videos, and you are an excellent trainer / instructor, and with a great sense of humor ! Thanks so much for this really helpful content !
Very welcome!! 😄
Pure gold. I'm doing these next gym day. Thanks a lot for your work & passion! 🙏🏽💚
Thank you for putting this out there. After heavy weight training for 40 years, my shoulders have taken a beating. I’ve been doing this movement before my workouts for 3 weeks now, and my shoulders feel better than they have in years.
Fantastic news! Love to hear it! 💪🏼💪🏼💪🏼
This ain't mobility, this is wizardry!! Seriously can't wait to do this routine tomorrow at the gym to help improve my rotator cuff pain. Just discovered your channel and it is a gold mine - thank you so much!
Awesome! Start off light and build up the consistency first!
It helped me majorly. My shoulders were jacked up too. This morning was the first time in a while where I woke up with no pain. No clicking and popping and pain. Smooth
I simply love this man and how he makes me believe I can actually fix my bad shoulders. Will try this program for sure .
heheh come on, have some faith!
I’ve been putting off starting a new program because I keep -ishing my shoulder. Not full blown injury, but nagging irritation. Tom and Jenni, thank you so much for this routine. Adding into rotation immediately. 🙏
you're welcome!!
Really well demonstrated and explained. Thank you both. 👍
Very welcome! Thanks so much!
Seen plenty of rotator advice videos in recent months (for obvious reasons) and this is one of the best ... if not THE best. Already helpful after just two sessions. Subscribed. 👍
Awesome to hear!!!
Hands up who has torn a rotator cuff 🙌
That’s like one of the worst things to ask someone who has a torn rotator cuff!! 😅😅😅
6 times both ✌🏻
@@zhingy how??? 6x!! Hubby turn his badly, didn't get a full repair. It's killing him all the time ☹️
@@tavaflames939freestyle skiing mostly and even at the gym ones...
My tears in both rotator cuffs from almost 2 years ago and the healing is so slow. Gonna try these recommendations.
This routine is a miracle cure for my shoulders. THANK YOU!
Love to hear it! You’re very welcome!
Dude- love your down to Earth approach.
Thanks so much! I like to keep things simple and fun 😄
Really needed that!
God bless you.
Glad it was helpful! 😄😄
I just finished the 25 minute shoulder movements with Jenni which was awesome 🙌 I have a very weak right rotator cuff. I have moderate osteoarthritis between C5/C6 and C6/C7 vertebra also at the left C4/C5 facet joint with anterolisthesis of C4 & C5 loss of normal curvature… I had multiple head injuries as a kid 😝 due to balance issues caused by glue ear… my osteoarthritis was diagnosed 3 years ago, at the age of 51, after years of neck pain & spasms. Thanks so much for all this information 😊
Did you use just your arms or the 1kg weight ? Well done either way! I just started working as Tom suggests as well. All the best!
@@AraCod I used 3kg as I use 2kg when I do my usual workouts and I noticed that these movements really work my rotator cuff…
Thank you, have never seen any of these exercises. Subscribed!
You’re very welcome!
Your videos are brilliant!
Thank you so much …. Praying this will resolve my shoulder issues
You are so welcome 🤗
Doing the exercises in your videos has done more for my back/shoulder issues than 5+ years of chiropractic and physical therapy. Thank you thank you thank you...
Fantastic!! Love to hear it! Have you done the 26 min follow along one with Jenni yet? 😄
@@TomMorrison Ha! I'll have to build up to that..
Thank you so much! These exercises, particularly the last one have been a game changer for me :)
You're so welcome! Love to hear it!!
i have a torn rotor cuff, I have been following several therapy u tubes. only after 2 weeks of following your instruction. I can truly say I'm feeling and doing much better. I would like to see a post of maybe time line for the different treatments you suggest and the intensity as well amount of weights that should be used.
Thank you for explaining it in detail
Very welcome!!
Thank you, sounds ds like great advice. Will be trying this!
You are so welcome!
Your instruction about allowing the shoulders to move transforms that resistance band move! thank you! It is saving me from the agony of the SMM into exercises lol
You're so welcome!
great exercises, thank you 🙏
You're so welcome! 😄😄
This is so well explained, I'm rapidly running out of excuses to actually do something about my crunchy shoulder!
Few months of these will be a massive help! Especially if you haven’t tried them before!
I can’t emphasize enough, Ahow crucial it is to do these as soon as possible. I’d given up on exercising during the plague( COVID) and I was SHOCKED at my limited mobility. Kept reminding myself of my age. DOIT NOW!!!!!!❤❤❤❤❤
Thanks
Tried a round of this today. Have had grinding on the top pf my right shoulder for about a month now. Most likely from over doing it with older conventional lifts also have been doing the older PE teacher stretches before and after but since eased back, especially the over-the-head tricep garbo stretch(do not ever do). 3rd, I think I may not have been variating the lifts enough from session to session. Dawn of a new day! So far so good! Thanks!
Awesome keep it up! 2 months is a good time frame to think in for lasting joint changes
Thanks again Tom!
👏👏👏👏👏👏👏the dumbbell exercise is HAMMER. Thanks a lot.😊
It's awesome isn't it!!
@@TomMorrison Yes👍
Thank you Tom and Jenny!!
A fantastic progressive set of exercises. I’ve also got some valuable info from Conor Harris on thoracic decompression and shoulder mobility, which your video tally’s with completely.
So thankful for this programme though!
Awesome! You’re very welcome!
Another winner My shoulder are blissfully happy I'm in awe at how much tension has been in my shoulders And how do I know Because it feels so dam good to do these I don't want to stop Thank you so much
You’re very welcome!
This is actually working! I am so thankful after trying so many things and systems I found this. Hope at last.
Awesome! Keep it up! 💪🏼💪🏼
@@TomMorrison Just bought your program. Skin in the game.
Excellent! Say hello in the Facebook group if you’re on it!!
So good! 💛💛💛
Good work brotha
Brilliant stuff! Thanks a lot
you're welcome!
Jeni.. total 🔥
This shoulder routine really helped my shoulders. My left was really bad. I'm not going to lie...this routine worked the first time through. Insane! The relief is palpable
amazing!! So glad to hear it!
Sure. One time and pain is gone.
@Chosil Did I stutter? I did my workout pain free. It's not gone as in totally healed with no issues. The warm up routine works allowing me to bench press with no pain or pinching.
Do you think it would work as a warmup for shoulder press too? My left shoulder is a little unstable right now due to an imbalance and limited thoracic mobility.
@lesliepage3886 I use it as a warm up for any workout where the shoulders will have to handle a load. All I can really say is It works for me. I couple that with banded exercise for rotator cuff and my shoulders have gotten so much better. I hope it works for you.
Amazing! Thank you.
You’re very welcome!
Another fantastic video!
I have a shoulder impingement on the right side. These videos on your channel and Move-U have helped immensely.
I think I just did too much pushing motion with my right arm from work. Many years of aligning cars and trucks. The vehicle is about 36" high and standing near the left rear tire pushing them forward and rolling them backwards over developed that pec and front of shoulder muscles. I need to work opposing muscles now.
Thank you for the awesome videos!
Happy to help!! 😄 the overhead mobility circuit could be another good one for you!
@@TomMorrison whaaat..... you mean an online class?
thank you for this. i love that it’s not a lot of exercises and definitely something i can incorporate into my routine. i tried them out and i can definitely feel the effects. might take me a while to master the scapula exercise though 😅
you'll get there!
Great stuff! Thank you for sharing this. My shoulders are ready 😊
You're so welcome! 😄😄
Thank you!
You're welcome! 😄😄
Good, seems to help.
Thank you :)
You're welcome! 💪🏼💪🏼
I often have teres pain from rotating my arms when climbing or going to gym so it's a bit strange to do it deliberately but I will try.
I followed along ❤ and already feel increased blood flow.🎉
Awesome!!
Ewery his video is the best movie ever made. Man, you are amaizing
Thanks so much! Yes we do aim to find the most effective things! 😄😄
I need Jenni's tank top, like now! Thanks for this mobility routine!
Should be on our merch store 😄
Thank you.😊
You're welcome 😊
Starting today, this will be my ritual to get my shoulders back in working order!
Let us know how you get on!
Great routine! I think the first movement (Zenith Rotation) is also used during that "World´s Greatest Stretch" movement, right?
THANK YOU
Thank you!
Wow first one I’m super tight with.
I got a displaced clavicle it looks fine in X-rays but my physical therapist keeps missing the point I’ll be trying all these exercises with no vail I’ll try this one, I think my injury comes from my neck just discovered this week while doing some extended neck movements.
Great stuff
Thankyou 😄
thank you
You're very welcome!!
Great video 👍👍👍
Thankyou!
I'm going to try some of these. I hurt my shoulder on my last bench press PR and have been struggling to fix it ever since, experiencing pain whenever I get to 65%+ of my 1RM. So far what seems to have been the best is to actually use my shoulder in the same and similar movements that hurt it but with lighter weight that doesn't irritate it. I'll incorporate these though for sure to be treated as rotator cuff isolation exercises.
Sounds like a great idea!! Good luck 💪💪
Thanks you.
Always welcome 🤗
Praises to you and your team,what a legend.
Thanks so much! Yes there’s a lot of work that goes on behind the scenes too in planning and editing! Have the best team!!
Bruv good hearted people always prevail keep it up ! Cheers from Turkiye!
Can this dumbell move have negative impact like injury risk for next days lets say back or chest or arm session?like today i tried it with 6 kg and to my suprise i managed to do it after resting it shoildnt effect i guess, so i do this everyday im not working out .cheers.
I started off with 5lbs shoulder press. I used to fatigue myself and my shoulders used to ache. But i started with 5lbs snd now im up 55 shoulder presses easily.
I do some scapula pull ups, with feet on ground or résistance band then without it in the end of my shoulder warm UP, especially before push or bench session and it has been realy benefical so faf
I have some small limescale deposits in both of my shoulders through f&%$ing them up over years. Struggling with pain and a strange feeling ever since. I will try your work.
Will you ever be linking all these videos in your smm plans? Just be handy to click from there or add them to a playlist in the site 🤔
Nice exercise. You have a video to strengthen wrist and hand grip plz? I have very weak painful wrist due to arthritis
Check out our wrist blog at tommorrison.uk ! Good place to start!
Should you try these exercises if you have arthritis pain in your shoulders? Have learned soooo much from all your videos . Thank you so much
Yes try them gently at first and a few weeks you should notice a massive difference to how they feel 😄
Shoulder blade rotation was suoer challenging! Obviously I need to do more of it!
My upper back is pretty kyphotic, rounded shoulders--had a brace for scoliosis in middle school 30 yrs ago.
Now my shoulders are weak, get fatigued very quickly...SO glad I came across you on Instagram!! A Godsend! Sunscribed.
Looking into buying your program also. Is it online, or on DVD's?
Awesome to hear! Yes the upper back opener here and shoulder rotations are SO GOOD! Few months of regular practice and you’ll feel brand new!
All our courses are fully online yes, you’ll have a profile on the site and have them for life 😃
How can you find out what injuries you have both shoulders and elbows
I play volleyball and have pain with movement above my head. Also hitting the ball hurts. I hope this will help. 🙏🏾
#3. BSD 😮
I have a dream.
Oh wow!
Thank you my muscular metal head nerd brother it helped me alot!!!❤❤❤
awesome!! You're so welcome!
I do suggest trying the last exercise with no weights at all. Excellent suggestions, Im saving your video.
Small water bottle is a good starting point
Hi and thanks for this hi valuable material!!! Would you recommend to do this every day? Doing 10reps per exercise and side and increasing progressively the load in the 4th exercise? I appreciate very much your help and many thanks for your channel!!!
Yes can do daily, our 26 minute shoulder follow along was pretty much what I did daily for months to fix my shoulders years ago 😄
just a warning: a couple of days ago I tried the around the head dumbbell rotation with 5kg, and on the upward movement in front of the head I had a momentary subluxation of the should. pretty painful, but now after a few days it seems to be getting better. moral of the story -- yes, do really start with 1kg, even if you think you have fairly strong shoulders, and have never had issues with them.
Are you better now?
@@Meonyoutube-yc2ii lol
Round the head dumbbell? But why 😂
Never ego lift
@@notstrong5789 true, true
Hey Tom. Thanks for the video. Can you explain why no slightly little bend in the elbows ?
You’re trying to learn to dissociate your scaps from your elbows just, it’s mainly about body awareness and control, it’s not “bad” to do that, just you want to have the ability to control anything your body does
I need this for both my shoulders, but not weighted, I had tons of physio on my shouder after 2 surgeries, but no one ever said lets fix your range of motion, other than trying to get my shoulder arm length higher, last physio I did the instructor used a loose band for some of the exercises , still have it, but really looking forward to fixing my body overall, lots of injuries from work and lots of failures too
Really focus on the first two daily for a good while!!
@@TomMorrison the zenith for sure, tomorrow I am going to do the regression video, to feel my body
Hi Tom.. hope ua shoulders are doing good🤣.. pls make a video on shoulder subluxation..
Number 3 would snap it ffs , Thankyu sir 😊
A shoulder is a ball and socket joint that allows internal and external rotation plus circumduction, by avoiding those patterns you’re literally not moving your shoulder like a shoulder
Hello Tom,
I put this in my routine thank you…do you have a video like this for lower body?
Our fix hip pain and discover the cause one is great!
Thanks a lot
I went to an orthodontist and was told I'll never to bench presses again. Because of arthritis my joint goes out as I push. Dr wants to do surgery to shorten I think the collar bone so that it doesn't do it. Really hoping I can figure out some exercise I can do
Dig it dude
You give away everything for free which is great but because of that... I'm going to spend money on the SMM because 1) you guys deserve my cash . 2) the value you guys provide is what I've been looking for for years. I Can weight train and box nicely without pain and I only get pain when I get lazy.
Long comment but thanks Tom and Jenny for these videos 🥳
Thankyou so much! Yes we want everyone to know these things, the programmes are really well laid out in an implementation way! There’s so much stuff out there it’s easy to feel overwhelmed so SMM is the way to make sure you know what to check and how to work on the essential stuff that can’t be skipped! 😄 SMM will be great to support your boxing! I started with mma myself
This is great, but i had to isolate and train with more isometric than full ROM because my underlying problen is a torn labrum...
But now i feel stable enough to try this....
Yes you may need to initially, long term you can’t rely on things like that alone just, shoulders need more 🙌
Aside from the last strenght exercise, are the other mobility drills something that can be done daily? I feel like some Zenith Rotations+Shoulder Circles and Dislocates could be really nice as a morning routine. But I dont want to do too much also.
Yes you can, they’re great to use in a quick mini routine daily
Love the channel Tom and Jenny. With these be good exercises for someone who always has one show that that seems to dislocate easily? Or would there be another strength training routine for that situation?.
You can try this one with Jenni! czcams.com/video/2KFHwxrjUrA/video.htmlsi=y0a4aATpzbjCf3sx
Just start slowly & with light resistance 😁
@@TomMorrison Thanks Tom 🙏
Would you recommend this protocol as a warmup for overhead lifts and kipping movements on a bar?
Would be good yes
These would be scary with a loose capsule. External rotation with the band has helped me so much.
Yeah there are instances that fiest exercise is useful! But finding a way to get some full joint movement will be really helpful too 😄
I recently had my second spinal fusion. I was fused from L3 to S1 about 20 years ago. Now I'm fused all the way to T10 😬
I was not prepared for the impact to my upper back and shoulders and these exercises helped tremendously, thank you! However, with the fusion I can't do a lot of the rotation exercises like the first one. My hips, especially the right, are pretty tight and messed up as well due to compensating for pain over the years. Could you do a series of modified stretches and exercises for those of us with limited ROM due to a fusion?
Glad to hear you’re making progress! Large fusions are so tricky to work around! Our beginner hips follow along and hip CAR’s videos would be great to investigate! Mainly any horizontal pulling upper body stuff you can do is great too! Single arm dumbbell rows and ring rows
Hi Tom i am following the SMM method. Can I use this version of the Zenith rotations instead of the ones in the course?
Keep with the ones in SMM also as it has the internal and external rotation positions too, these are a nice addition to add as like a head to toe mobility routine 😄
I’ve just discovered your video, enjoying the content, thanks. I can do the last exercise but I can’t do the banded exercise. I’ve had bursitis and had cortisone injection about 3mths ago. I’ve been doing rehab and My left arm can now go straight up and side up but doesn’t want to go to the back. It’s worse trying to go from the back up again. I’m working on that, taking it to just before the pain and holding. I still have weakness in the arm (my biceps are looking pretty good though 😂). It’s a slow process, I’m 58yo and trying to build and maintain strength
This could be a good one to work on if this range isn’t painful!
czcams.com/video/E7-he23SnK4/video.htmlsi=l93-wZKFzKNn8Zj5
@@TomMorrison thanks, will do 👍😊
Hey man, have any advice for the elbows? Recently did pushdowns and think I overxtended them... feeling a sharp pinge in my left elbows joints when fully extended
This one might help! czcams.com/video/xUt1LEBXZ1M/video.htmlsi=EkiwYmWHM-KUwhO4