The BEST Rotator Cuff Strengthening Exercises (Science-Based)
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- Äas pĆidĂĄn 9. 06. 2024
- đȘ Get our Shoulder Resilience program here: e3rehab.com/programs/resilien...
Check out our more recent video on the topic: âą BEST Rotator Cuff Exer...
In this video, I review some research to find out what exercises are best for preferentially activating the rotator cuff.
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Introduction - 0:00
Rotator Cuff Anatomy/Function - 0:53
Exercise Overview - 1:46
Infraspinatus/Teres Minor - 2:04
Supraspinatus - 3:07
Does Deltoid Activation Matter? - 4:04
Unconventional Rotator Cuff Exercises - 5:26
Moment Arms of Shoulder - 6:13
Summary - 6:53
Check out our newest rotator cuff video - âą BEST Rotator Cuff Exer...
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Articles referenced:
pubmed.ncbi.nlm.nih.gov/15296...
pubmed.ncbi.nlm.nih.gov/19812...
pubmed.ncbi.nlm.nih.gov/18174...
pubmed.ncbi.nlm.nih.gov/30411...
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but 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]](/img/n.gif)
Thank you so much for watching! Check out the blog to learn more: e3rehab.com/blog/rotatorcuff
Hi are these exercise good post injury?
What if your rotator is just really weak, would these still help??? Because after while my shoulder feels dead and canât really go anymore.
Simple, evidence based and no BS. Thank you for sharing and keep it coming!
Thank you! No problem!
Youâve said what I wanted to say. Succinct and evidence-based. So many things we do are due to âbecause thatâs how itâs always been doneâ. And donât wrong for the past decade (or 3). Bringing in the research is awesome. After all, we all want to be our fittest, strongest, most resilient and healthiest selves!
@@E3Rehab Hello will these exercises be effective for those with flat feet and bad posture ? I have poor posture and want to work on it. I can see my shoulders are rounded and my back is rounded too. Will I also need to work on shoulder mobility exercises too ?
An excellent video. Perfect for both my rotator cuff recovery and my continued strengthening of my shoulder
Really well explained! Thanks for great info!
Rotator cuff is already feeling better. Your blog post/video combo makes it so easy to update my strength app. Thank you!!
Solid. I'm a physical therapist and was looking for a video to send to my sister who is out of state about the rotator cuff and ways to strengthen it that is clear, science-based, and holds true with the idea of building a more robust system. This video checks all the boxes. Thank you for your work.
Thank you. Clear and practical content. Great vibe off this guy.
Great Video! loved that you backed up your advice with evidence!
Thank you. Great video. I was specifically looking for stability exercises that recruit shoulders less and cuff more. Thanks so much.
Excellent presentation. I have worked with wheelchair athletes for 43 years at the Paralympic and Olympic level. Only exerciseI I would take out is the over-head olympic bar press. Too dangerous with most paraplegics and double above knee amputees because of sitting instability. Again, nice presentation that applies to most people.
Great content. You've got a new subscriber. In my situation, I injured my rotator cuff with the lateral pull-down machine. I was worried about doing pressing pulling helps, but i always thought i needed to do both. You've convinced me to give it a try.
Excellent video!!!!! The best!!
Great information. Thank you.
Nice,
Great job on providing evidence..!!! đđ»
Thank you for sharing!
Amazing info... Congrats for de video đđđ
This video gives off Jeff Nipard vibes đđ»
Thatâs what I like to hear
Jeff nippard
Wonderful, concise, clear and science based instructions,
thanks for the info!
Thank you, Doctor, for this helpful content âđœ
Great video!
Outstanding, and based on published studies!!!
Thank you for this straightforward and informative video!
Thanks so much for this insight! if the goal is recovering from shoulder pop out and get back into surfing (which overuse internal rotator), which exercises would be most helpful to counterbalance that?
Great thank you
wow just what i needed to know thanks
This video is what i needed because i injured my rotator cuff at the gym. This is the most logical explanation of all the videos ive seen online. Thank you so much.
Howâs it working out?
I would also like to know
Did you have little bit pain also?.?.? Can you tell me please because i also face this issue
@@naveenbisht99 It is 95% gone after 7 months. I am glad i didnt chose surgery and i waited. I dont like surgery especially when a doctor put a screw in your shoulder. You need to do Physical Theraphy at home and you will be fine. Check your doctor and ask about it. Your Physical Therapy will check your range and motion and recommend specific exercises at home. I only went to my Physical Therapist twice because i already know what to do and i just do the excercises at home. I did three times a week for 3 months, 1 hour each time or a total of 3 hours a week and now i am almost healed.
@@naveenbisht99 No more pain after 7 months. i only did physical theraphy for 3 mos, three times a week, or 3 hours total. It is like going to the gym exercises but at home.
Overhead press seems to give me the most relief and seems to stop the popping in my shoulder.
Thank you sir
Great info, thanks for for sharing đ,,
Science-Based information. Just what I needed. Thank you. Now I know what to do.
great video
Thank you for the Amazing content! I wanted to ask if you would recommend doing these workouts while being in pain at your rotator cuff?
Lmk also please
Great video. Very useful information. Thanks.
Thank you!
Hi sir great channel so can I still build massive shoulder after pain is gone or are my goals over with
Thanks
Thankyou sir,Good.it,s very helpfull for whom those facing this problem like me.
The algorithms are getting me to the right path
So do you use your rotator cuffs or shoulder blades when doing deltoid side raises, front, raises and rear raises or itâs just only deltoid?
rotator cuff repair, good and simple explanation! thank you .
Found it thanks
Do you have a recommended routine for a baseball player?
Good stuff :)
My tore is 5cm long and theres a chance that i may need a surgery according to the PA i met after looking at my catscan but when i went back for a 2nd visit and requested to see an Ortho doctor instead of a PA, he told me that i will heal if i do home physical theraphy and this is what i exactly did. Sometimes i missed doing the 10 min a day suggested exercises but even with few exercises i am still healed after 6 months.
So what are the exercices to target the subscapularis (internal's rotation) ? Furthermore, is there a need to work out the subscapularis ?
What weight should we be using? I use a weight where I can feel slight pain in my cuff on the last 3 reps.
What about when you have a wrist fracture from years ago that affects shoulder and rotator abduction, i find it hard to stretch properly when even doing the exercises properly, due to the muscle? running from my hand through my wrist and up into my shoulder not stretching properly, its really jacked up my neck shoulder and back over time not being able to stretch properly, contributing to some mental health issues (anxiety and depression due to not being able to build properly always being in pain and how that further affects my daily life and social interactions, been suffering for many years would love if someone replies on this) (I'm trying to avoid having my wrist rebroke or something to that effect, i have not had an mri due to expense and i may have marfans syndrome to a degree according to my sports physician, i never realized how much a role the wrist and forearm play in shoulder mobility, i have a pretty severe lack of activation through my forearm and shoulder/traps/neck by extension)
I have a question: does the cable external rotation (to the side) work the infraspinatus, supraspinatus and teres minor? Please respond
Does there work out helps in prevent shoulder dislocations also as I donât want to go for surgery
Same here trying see if they have any work out before the surgery please someone
Are pushups on the rings good for keeping the rotator cuffs strong and healthy?
I have a partial rotator cuff tear. I'm doing resistance bands exercises hopefully no surgery just physical therapy see how I feel
Could you give more info on subscapularis, Iâve been dealing with some shoulder discomfort around the anterior deltoid and one concern is weakness of the subscapularis, a lot of videos talk about stretching but not strengthening this muscle
Teres Minor rotates, and also adducts, yet you only showed a rotation exercise. It is important to train both to strengthen Teres Minor.
Thank you for sharing great content for free.
Wow excellent video. So much great information
Hopefully, these help with my imbalance that caused my scapula, chest, bicep, and knee pain. Itâs all coming from my weak shoulder.
Will my shoulderpain go away if i do these excersises( if yes how much time, i dont think its very seroius, it only hurts during gym) if no should i see a doctor before things will go worse?
Exercises of IR + ER + Abduction clubbed with dead hanging for 10 seconds and more regularly helped in getting rid of pain and strengthening rotator cuff. Whereas my MRI report shows Thick tear in Supraspinatus rotator cuff but when Orthopedic surgeon clinically examined opined that don't go with MRI only I need physiotherapy and exercises
Can you please explain what the best exercises would be for scapular winging please ?
check out our video on the topic!
Ok so my shoulders hurt in that front right by the crease, okay, so I try these exercises for how long? 6 weeks and then can I try some burpees and push up and military press, then see if it still hurts ? Or should I see what a doctor says ?
Be very careful with overhead movements. It you are experiencing impingements and or have poor posture, get those corrected first. And overhead press may be amazing, or an utter nightmare as well. Your biomechanic restrictions can dictate what route you take.
Thatâs what messed up my shoulders both grind and click and are painful
I went heavy overhead press and heavy front plate raise⊠pain in shoulders for 4 years⊠rehabbing for 15 months now. Improving but still not there yet.
@@kostar500 You must really like overhead pressing. I started removing movements that no longer make sense for me, due to the ever present reality of injury.
@@SayWhatSuca i will say: warm up your shoulders properly and be really serious at rotator cuff and scapular strengthening⊠if notâŠ
@@SayWhatSucathe shoulder joint is meant to move overhead. The fact you cannot or it causing issue means youve got some joint issues not that the exercise is bad.
listen dude i dont write much on youtube and i dont give a fuck about giving anyone props since videos are for free, so here we go. First 23 seconds of this video i knew that you are a fucking God that knows what he's talking about. These lying dumbbell external rotation was so SMART. I've never ever seen them done like that. I'm so impressed. Im subscribing.
very informative ..thanks a lot
Where did you get the band, I am trying to look for it and canât find it pls lmk.
Mind muscle connection?
Thanks doc!
Great video with detail Iâve never Seen. I wonât give u silly feedback about your stance or other stuffđł
Sir my shoulder is dislocated now it's ok but suggest me some good exercises to strenthening my shoulder .thanks
hello, information provided by you in this video is very accurate. i hereby wish to tell that i have been diagnosed with right shoulder AP Joint arthritis, can u make a video on exercises of AP joint in such a way that it helps take load off the AP Joint.
is This help for solder dislocation ?
Jus hurt my front right delt trying Charles glass's guillotine press,thx
What about infraspibatus exercises
I tore my rotator cuff for 3 months now and I don't feel much pain anymore but I know I will reinjure my rotator cuff if I try using my shoulder again. I'm not sure what to do
Exact same situation
Axial rotation helps me in teres minor injury
So no need to do INTERNAL rotation exercises?
I also noticed 6:34 that for the middle delt moment arm was higher in the scapular plane than in the frontal plane (33.4 vs 26.8). Does this mean that theoretically, for the middle delt, performing shoulder abduction in the scapular plane is more effective than performing shoulder abduction in the frontal plane?
Can you use seated overhead press? Or only standing?
you can use seated
Does this help with rounded shoulders?
Hi I really enjoyed your video. However I found there to be to much information, and I would like a concise list of 5-6 exercises I can work on with video demonstrations for strengthening my subscap, my Supraspinatus, Infrasprinatus and Teres Minor. I am not that concerned with weather or not the exercises involve other muscles to any extent. Please get back to me
Do these exercises if you have a rotator cough problem also keeping doing theses exercises 5:30. This video covers all things you need to do for your rotator cuff injury. Doing these exercises for almost 2 months Definitely seeing an improvement
Excellent infoâŠ.I have 14 anchors throughout both my shoulders
Could you guys make a video about the pec minor and how to release it , is very hard to get into it specially if you have rounded shoulders
Try using a massage ball/ lacrosse ball or tennis ball to massage that area against a wall. Also chest stretches using the doorway has also been helpful for me.
You missed subscapularis exercise I think :) but is really worth video still ;)
What is your opinions regarding doing these exercises while experiencing shoulder pain?
On my push day two days ago I started to feel a pain in my shoulder when I was doing heavy shoulder press. I kept going through the pain until I got to my lateral raises and I had to stop because it was too painful. I did some research Iâm sure itâs my infaspinatus tendon due to pain when I externally rotate it. My question is how do I know if Iâve fully torn it or if itâs just a partial tear or sprain my pain levels are not extreme. I was doing some external band exercise after watching your video and it did hurt but I could tolerate it. Furthermore should I have more rest before going straight into therapy to prevent further problems or should I continue to strengthen and stretch the tendon?
Better to get a consult and imaging done if you feel crepitus during shoulder movements. I had quite a similar issue, ended having tears at various locations about shoulder joint because of lifting heavy. Recovery is way faster when you exactly know what you're dealing with. Hope it helps.
what about internal rotation muscles? you didnt say anything about the subscapularis.
I get pain when I perform the external rotation exercises, I have for over a year on both sides. It seems to be very difficult to pinpoint exactly where this pain is. The muscles that are basically sitting on top of my spine in upper thoracic seem to be sensitive, however the majority of the pain feels rhomboid/scapular adjacent. Feels like the pain sits on top of certain spots on my ribs, in several spots, 2 major spots. I was told to do archer band movements, however many chiros/physios aren't sure what the cause is. I sit at a desk often though
When I do shoulder press, the first few reps are okay, then I get what seems like nerve pain running through my shoulder a little bit through my neck.
No amount of stretching or ball trigger messaging seems to help beyond temporary relief.
Teres minor is not the most active during external rotation performed without abduction.
Sir, why does your posture seem slightly veered to the left?
what is the mic. that you are wearing in your tshirt?
it is a Rode wireless GO mic
Not Cheap!!
and the subscapularis?
Is this an exercise to help push your shoulder blades out? My shoulder blade sank. Thank you
"out" and "sank" These terms don't mean anything. Go and get your situation evaluated by a Physical Therapist.
Hi, really great video however I would like to know if you should do these on separate days or on the same day as your shoulder workouts...thanks
Either one is acceptable depending on your goals and how your training is structured.
Personally Iâd of thought you need to strengthen these muscles before commencing heavy duty shoulder training. A month of doing these should be enough Iâd of thought.
Hoping âE3 Rehabâ might chime in with their advice.
ie Strengthen the Rotator Cuff muscles before doing heavy shoulder exercises?
@@E3Rehab Ok thanks, I was thinking of doing rotator cuff exercises first as warm- up then tackle the delts
A lot of people including myself do some rotator cuff activation drills as part of an upper body warm up before compound pressing. The bottoms up kettlebell press or a single arm overhead carry are good ones. Also a drill where you assume a side plank position and press a kettlebell upwards for about 5 smooth controlled reps while holding the side plank position. At the bottom of the movement, you should feel the weight if the kettlebell really encouraging the scapula to retract. As for the types of exercises mentioned in the video, I like to do them in between sets of other exercises to save time. Or you can do them at the end of the workout since they are smaller movements.
@@HolidayFortnight Thanks, to clarify are you describing a Side Plank Deltoid Raise?
I fell on my right shoulder back in August of 2022 and my rotator cuff has been giving me problems. It has been healing over time but is still very painful to say the least. I am a 63yr. Young weight lifter. My question is : approximately how long will it take to get enough strength back so I can start training hard again? I am doing some of the exercises listed in your video. I do work everyday which works the cuff as well. Any input would be greatly appreciated.
How about Y and rotation in a good morning bent over position?
Also how do weights and bands compare?
I can't lift anything above my head. Or any weight. There's horrifying pain will go into my bicep area. No amount of physios ever help me. Why?
Why r there no subscapularis exercises?
Good question !
I am dealing with bicep tendinitis . Looking at my watch or emptying the cans-exercise cause discomfort. What can you recommend for rehabilitation and strengthening?
Doing 2 sets of pullups, push ups, sit ups and squats (daily and every set till failure) will have any effect on my health and body? That's all I can do since I work and I'm in the middle of medical school. Any insight will be apreciated.
Some exercise is always better than none, and those are great options!
2:12 that doesnât make sense at all. Teres minor is an adductor as well, so performing external rotation while pressing the elbow down into something like a table top should activated it more than regular side lying ER. Also, when looking at the orientation of teres minor it would make sense that itâs the most active at around 45 degrees of abduction, sense the fibers are perpendicular to the humerus then.
I have supraspinatus pinched and prone external rotation is very painful. Every shoulder exercises and bench press is also a pain. What can I do to fix it ?
Iâm afraid youâre gonna have to cut it off
@@whitty9027 I did month ago. Feel a lot better. Pain is gone and I'm already smiling
@@MartinTeerly damn dude RIP
@@whitty9027 thank you. You're good men đđ»
@@MartinTeerly
Hi Marcin, so you had impingement ?
I'm glad for you than your surgery seemed to be successful.
Do we need to do Everyday this workouts ???
Nope
@@E3Rehab donât you think it would be more beneficial to actually say how often it should be done instead of just ânopeâ???
@@rachkate76 it's in the video
2-3 x week , close to failure abt 10-20 reps .