This is just awesome. I injured my left cuff 10 years ago doing cable lats pull down behind my neck (awful for the shoulder). The injury never healed completely and from time to time it came back, clicked or made me feel pain when doing bench press or military press. I followed these exercises doing them 2 times a week each one, and in just on month the clicking and pain went away, my strength improved and my trapeziums grew a lot. Thanks a lot Jeremy! I owe you a big one.
@@godwin6506 as much as you need to be able to take the sets to failure, or near failure. You may need only 30 seconds, you may need 2 minutes. Choose accordingly.
Wow, I had rotator surgery in 2019; but still hurt. Been doing Jeremy's 4 simple exercises for two week now No Hurt !!!! Am carefully lifting; watching his videos along with his rotator exercises . Am sleeping all night! Thanks Jeremy!
A powerful Bible verse on strength is: **"The Lord is my strength and my shield; in Him my heart trusts, and I am helped; my heart exults, and with my song I give thanks to Him."** - *Psalm 28:7* This verse reminds us that God is our source of strength, especially in times of weakness or uncertainty.
The amount of well researched info, the sheer aesthetics of the anatomical images and the model/instructor is unparalleled in any other channels! 10/10.
I have been lifting for 6 months all your videos have answered so many questions. I have hit my first goals much qicker because of you. I appreciate the time you put in to your craft.
Dude I just tried the first one with good form and scapular activation after a week and half of shoulder impingement and the feeling was amazing! Thank you a lot! I will try all of em and pay close attention to ur channel
@@emangla5601 In the best condition I ve ever had, even after several dislocations etc.. Right now I work out shoulder twice a week plus adding rotator cuff activation exercises and it's golden. I am much better than I used to. Its all perseverance and address the pain as soon as it comes. Never stop training.
Jeremy: Assume a side lying position with a towel pinned between your top arm and body. Me: OK I'll do the exercise but skip the towel part I'm sure that's just extra. Jeremy: The towel is EXTREMELY important as EMG studies show...
Excellent visual demo on these exercises. I'm 62 and feeling the pain in my right shoulder. I've been seeing a chiropractor for some work on my shoulder. She's given me all these exercises to do, but having the actual visualization and seeing you demo these exercises has truly motivated me to keep up with my self-healing. Thank you!
I started lifting 2 months ago. I subscribed to two of your programs. But from years of sleeping on my shoulder, the impingement came out when I apply weights to it. Doing those plate lifts help to get rid of my pain. THIS IS THE BEST VIDEO ON TH-cam FOR FIXING YOUR SHOULDER!
@@weebspeakeasy314 I haven't done these exercises in a while because I trained myself to stop sleeping on my shoulder. And I try to maintain good form and not make any dangerous movements to my shoulders while benchpressing and overheadpressing.
I had about 9 surgeries from playing basketball from rotator cuff to ruptured Achilles tendon I love this video and will continue to watch your videos and hope to prevent further injuries thank you
I've looked at hundreds of TH-cam's for shoulder pain. Some have helped a little. But this series has actually helped me get back to lifting weights again! I do this routine once a week and I do one set of each before any upper body workout. I'm back at it again! Thanks.
i did push-ups too many times and my shoulders are hurting underneath the deltoids, probably rotator cuffs. will doing these help it to get rid of pain? was your case similar?
@@Pawan-np9ze . Yes my issue was similar. It was also from benching and over doing it in general. I use this guys routine to warm up and maintain before upper body workouts now.
Jeremy, I just love your vids, these are like my study material sooo often. I'm mother of 2yo girl, I'm after C - section and I am physically still a mess. My bad posture, weak muscles after pregnancy, half-dead belly... and videos like this one help me a lot. One big thank you for all your work here 🌹
Jeremy, I trust this video for rotator muscles work because you reference studies from peer reviewed journals and give the links. I really appreciate that kind of attention to detail!
Thank you so much for this video Jeremy. I injured both my shoulders last year (impingement and tendinitis from repetitive work. Very, very painful.) and had to go through months of physical therapy. These exercises are very similar to what my therapist gave me, but your recommendations feel so much more targeted and I feel like I'm making progress so much quicker. Thank you! Your videos are great 😁
@tiagoamaral9762 I have! A combination of ice and heat, these exercises, and taking Aleeve is what worked for me. Also being mindful of posture and how I'm using my shoulders and bearing weight was important
Thank you I needed this video so bad. Tore my rotator cuff 3 years ago and had surgery afterwards. Still haven't fully recovered but after this video seeing what's best for rebuilding around the rotator cuff this definitely gives me hope of an full recovery. Thanks again...💪🏾💯
@@ArnoldMontes things are great still in pain every blue moon but for the most part I've fully recovered. I'm back bowling and my shoulder gets stronger each time out. This video really helped...💯💪🏾
hey bro i wanted to ask a question, do rotator cuffs also get sore as every other muscle when we train them? cuz my rotator cuffs are burning (i trained them yesterday)
I've been into weights for about 5 months now watching every video or channel my hand gets on and by far your channel is the best out there. Thanks Jeremy, for being precise and on point every time
I injured my rotator cuff at the gym. I am glad that i found this tutorial because this is the best Ive seen online. It is clear and easy to follow. Thank you so much.
Thanks for this! New subscriber! I'm almost 60 and I've had rotator cuff injuries and 3 surgeries and have not worked out hard for many years. I've recently started working out again and my focus was slowly building strength in my rotator cuff region. This will help immensely! Watching the exercises done correctly on video is exactly what I needed. Thanks for sharing!
Thank you so much for this video, i got rid of my shoulder impingement for good. Especially the excercise #3 helped me a lot. I can workout without any pain again. It took just one month of following your routine and i have full pain-free range of motion again. I'm so happy about this. Before i started i suffered from pain in my right shoulder during almost every pressing excercise. Benchpress, shoulder press and even tricep dips felt like i had a knife piercing right through the shoulder.
Thanks for a great video! My rotator cuff felt weak, my shoulder would click all the time so decided to implement these workouts. The clicking has stopped and my shoulders are feeling much stronger already, I'm looking forward to making some more gains in the gym knowing my shoulders will be strong. Thanks for the help 🙏
I’ve been cursed with shoulder tendonitis type pain for 3+ years. Been doing a variety of rotator cuff strengthening exercises and stretches for months. Shoulder improved but there was still a slight soreness and achenes that would come and go and no matter how much rest or strengthening I did it would not go away. I don’t want to be too optimistic but I did 2 sets of that last exercise and it was the first time I had felt those back of the shoulder and upper left back muscles working. I could feel the tightness and weakness in that muscle compared to my right side which I felt strong and the exercise felt easy. I felt no pain and the shoulder already started to feel better after just 2 sets. I’m hoping within 2-3 more weeks of that exercise I can return to the gym for the first time in 3 years. Thank you so much!
Jeremy I just want to thank you for all your videos. They helped me to be more knowledgeable. Especially, i don't look like a newbie anymore at our gym. I can now bench more than my body weight and have a healthy routine of work out set that works for me. Thanks again and can't wait for another video.
@@d1junior433 you have enough energy to do a full chest routine, shoulder routine, back routine and arms routine in a single session? Including deadlifts and chest press? Respect to you
thank you so much; my right shoulder had been in pain on and off (usually on) from years of poor form playing netball, basketball and squash. tried so many different things with only temporary results. i've been doing these exercises for 5 days and the relief is so great. thought i would end up needing surgery but this has helped tremendously. thank you so much
I was hit head-on riding my motorcycle and was drug underneath an SUV. I got a little messed up, as you might imagine... I have watched a lot of the Athlean X and other videos on TH-cam to help me in my recovery. My left shoulder still bothers me quite a bit and I think the problem might be my rotator cuff. This video was very well put together and explains everything nicely. I’m thinking it will help, thanks!
Can't wait to start doing these exercises. My 80 year old father had a rotator cuff tear. He went through hell with the pain. I don't wish this injury upon anyone. Keep strengthening your rotator cuff
Great instructional video with the science included! I love it and will implement your technique in my left arm for now. It looks like I was doing many of the wrong exercises prior!! Yikes....I've been a step down nurse for over 35 years and appreciate the science!! Just had my right rotator cuff repaired due to a complete tear of my Supraspinatus. Unfortunately he did not repair the total tear of the long bicept head stating I don't really need it. Aesthetically I would have like it reattached. I Just started PT yesterday (1 month out from surgery) and doing stretching exercises right now. I will download your PDF of the routines!!! Thanks so much!!
Marcelo Albanesi he knows the anatomy but doesnt tie it to actual data. Just knowing the anatomy allows you to theorize whats "good" for the body but that doesnt always correlate with clinical results.
@@ATA-wi2lh Ok, but experience is often better than studies. His foundation is tacitly built upon a ton of studies. Having coached hundred of athletes is more valuable than relying solely on papers that usually contradict with each other.
was having some serious problems with my shoulders from weight lifting and tennis, only just now understanding why. Gonna start implementing these into my workouts, thanks!
Your vids are excellent! And I am a 55 year old ER doc who has practiced medicine since 1993 and was bodybuilding since 1985...so 28 years of medicine and 36 years of weight training.
Tip: supraspinatus contributes most to shoulder elevation in early part of the movement, but standing dumbbell raises puts peak torque at the end of the movement. Two alternatives that better target the supraspinatus: 1) side lying abduction 2) cable lateral raises
Thank you! I injured my rotator cuff on a fall and was facing surgery. These exercises plus the "round the world" kettle bell rotation alternating directions allowed me to self - heal
I'm recovering from surgery to repair a torn pestle biceps tendon. During the recovery period my shoulder got very weak due to not moving that arm. My physical therapist gave me exercises to sure up my rotator cuff muscles. 3 these activities are in my routine. Great stuff
I finally found the reason why nobody suggests exercises on internal rotation. This finally helped me get the full context. Thank you a lot, I really like your content.
@@TheAkenox strengthening the body parts to the point where, when you execute the movement it is pain free. (different from sore pain, it is important for one to understand the difference between sore pain and chronic pain)
Absolutely, 100% accurate. Had a rotator cuff tear back in 2020, had surgery in February of 2021 and spent 9 months in physical therapy and rehab. Lost all of my gains and spent the next two years building them back. Currently doing physical therapy on my other shoulder now that its become injured and just had an x-ray for it today (waiting on results). In the meantime I've had to stop lifting heavy and do old lady exercises to strengthen the rotator muscles and let the shoulder heal some.
Amazing! Been getting stronger at the gym as I've been going very consistently however I've noticed shoulder pain/clicking started holding me back from lifting more. Was just thinking I should check out some youtube video's and first search result for "how to strengthen shoulders" was yours. Tried out these exercises with low weights and man, they burn but in a great way! Activated muscles that I haven't felt in so long due to years of poor posture due to a desk job. These are definitely building blocks to elevate your lifts to another level. Unless you're a labourer who's not sitting at a desk job all day, you probably won't need to strengthen your shoulders as much as us, however for all you desk job lifters out there - highly recommended as you'll notice your lifts will improve immensely!
20 Years ago I seriously injured my right rotator cuff, resulting in a frozen shoulder. That took more than 4 months to heal, more or less. It was the end of my working out days.
I thought I am the only person. Right shoulder, frozen shoulder, rotator cuff mild tear has f***ed my four years of life and muscle gains.. and it's keep f****ng..
These exercises are a MUST for any mountain biker. Didnt know how complex the shoulder muscle was until I ate it on a 10 foot jump and sprained my AC joint. Your videos have been a huge help bro thanks
A decade of sitting in front of my computer with hunched over shoulders left me with lots of back pain and I would have to constantly massage them for some relief. I'm really glad to have found this video. Now slowly working to fix my issues.
Thank you man. I have a hard time with pushups and bench dips. I do everything right. I have my shoulders turned out when bench dipping and I screw my shoulders outward when doing pushups. My scapula still wants to collapse up and forward though when I bench dip and push-up no matter how hard I try not to. So pretty much, my core and rotator cuffs are really weak parts in my body. Thank you very much.
Thanks man, I've had rotator cuff problems my whole life. Will for sure incorporate these into my workout. Really like how you bring in the science and proved studies into your videos. Keep up the good work!
I like the videos that you’ve posted in your injury prevention playlist. They have helped me so much, and from watching these videos I was able to come across Dr. Stuart McGill, whose expertise has helped me understand the importance of spine hygiene. Thank you very much Jeremy for including him in your videos. 🙏 With the extent of knowledge you have, and how simply you explain each exercise, I was wondering if you can make workout videos for specific athletes. Like golfers, swimmers, and so on 👍
Jeremy, you are a blessing my brother! I had some serious uncomfortable pain in my right shoulder. I started during the last exercise technique for about 2 or 3 days and now theres no more pain. You are the real deal! Keep up the good work! God Bless!✌
I love this video. Everything is well explained and I like how you show the correct and incorrect form side by side making it easy to understand what your talking about. By far the best video I’ve seen about this subject, thanks. I just subbed.
@pykid1915 yes daily before going to sleep i one rotater cuff push back exercise, and daily morning i do 3 types of door rotator cuff push back exercises, and during chest and shoulder compulsory after every set i do 1 set of hang push shoulders back, and during any other exercises if even little pain i feel on shoulders i do 1 set of hanging push back shoulder exercises , hepled me
@pykid1915 one night, during sleeping for 2 hours lying on bed, i dropped my shoulder down, tightened my back, and pushed my full hand back the next day it was less painful
Great info. I’m 68 yrs. Young and at my first year after rotator surgery. I have full motion, but no strength. This vid should hopefully help get the strength back. Thanks
Do you have any suggestion on how to perform the last exercise (or a similar version) without the machine you use? For example by just using elastic bands or dumbbells? Your work is great! Cheers
I would love to try a variation of that one at home. Maybe just doing the motion without any weights first, then maybe grabbing something light with the hand?!
Back in my football days, my weight training coach had us use light plates or dumbbells, bend over about 45 degrees and do the exact motions in the video.
Thank you for saving our shoulders! I would have totally neglected rotator cuff exercises hadn't this video been released! Hope you continue videos on injury prevention to workout safely :)
I sprained my rotator cuff doing decline push ups on my washing machine during Covid (what a year). External rotations with a band or light weight cable every day completely cleaned that up and I do it to start every single workout now
Thank you for sharing. I teared one of my tendon ("small" internal tear of around 12 mm) some months ago, and I'm still doing exercices. These new ones seem to complete my recovering.
I love this video man. We are focused on the other exercises but sometimes you gotta focus on the building blocks. You really came in clutch man because I have been feeling pain in my rotator cuffs after going heavier than usual. Time to focus on those small, but important muscles!
Thanks. Had an MRI 2 years ago because one of my shoulder blades was winging bad, tendons getting pinched and muscles were atrophying. We thought must be some tears or damage, but MRI came back negative. Was simply all pulled out of whack due to bad exercises on my part. For years I was doing handstand pushups against a wall which eventually led to these problems. Went to physical therapist and he gave me some of the exercises you show here but they have only been partially successful. I don't get a lot of pain, but still having a hard time strengthening all the muscles to prevent the joint moving around. Doctor called in anterior humeral glide. The shoulder pops and clicks all day long. The routine shown here looks like it may help. I'm in my late 40s and I see lots of guys my age losing muscle in their shoulders, it seems to be the first thing to go. Looks bad when the shoulders sag, the arms hang limp and long and belly sags. Gotta work to retain mass in shoulders. Very hard to target these muscles. Doctor said the muscles forget how to fire and you have to find right exercises to trigger them so they don't waste away.
Did you watch Athlean-X video on scapular winging? He also did a video on fixing shoulder pain four months ago. Here is another video from Jeremy about fixing weak muscles. Good for us oldies :) th-cam.com/video/JmwqWP6ZLLg/w-d-xo.html
This is really great. Years ago I had a blown out labrum (SLAP lesion) in my left shoulder that got arthroscopically repaired, and my right shoulder still has a more minor tear that bothers me a lot to this day (football is rough... what else can I say). These are largely the exercises that my physical therapists and football strength coach always recommended and used to rehab my shoulders. Nice work - very useful and important.
How to heal up after the slap tear? I just got out of surgery 3 weeks ago, got 5 screws in my left shoulder to hold the labrum in place. Surgeon was good but just looking into the recovery now
GeorgeAyodele Here’s my advice... first thing is when you let it heal completely focus more on what Jeremy is doing and do cuff strengthening workouts. After you get a good habit of that then go into the shoulder workouts. Only use machines since they are more safer. Then mix it up a bit so you’ll get a mixture of both. You’ll be back and stronger than ever. And hey, get a massage in between like I did. To help with stress and fatigue on your body. MOST IMPORTANTLY... when it comes to chest... please do floor press workouts more than anything. It’s safer for people like us who has shoulder problems. You’ll make gains, but at a more safer position. If your body gives out then the floor will support the whole body instead of your head and spine like a traditional bench. It’s a lot, but I’m giving you my playbook of how I came back a few years ago. Good luck and comment below if you have any other questions. Good luck 👍💪
Hamstrings are the unsung hero of the knees. Also gluteus medius are a huge stabiliser of the knee. Don't just focus on quads due to muscle imbalances.
Check out "McGill Big 3" for core stability of lower back. I just did it plus Jeremy's video here today and feel so amazed by the tension/soreness reduction after my chest and back exercises today.
This looks great! I believe I tore my rotator cuff which then caused frozen shoulder. I found a program that focuses on everything you’re talking about, and I am getting better. I wouldn’t be able to do your last exercise yet, but the first two I’m going to incorporate into my program. Thank you for sharing this information, and when my current program expires, I’m going to look into your program.
I have injured my shoulder recently and since then tried few workouts to strengthen the muscle group around the shoulders. I will try the workouts you shown and thanks for elaborating the posture and waif doing the workout routines in a right way. Thank you.
I hear you! I actually developed impingement and had to get a cortisone shot along with PT, like he says in this video nothing worse than an injury to mess with your gains
Extremely helpful. It's good to have just a small set of exercises to go by rather than being so overwhelmed on the Internet with so many exercises. These are my go-to's.
Excellent video, been in and out of gyms for roughly 20 years and have only recently found out how important the rotator cuff muscles are, great video 💪👏
Hope you enjoyed this one! Don’t forget to grab the free PDF of the routine here: builtwithscience.com/rcpdf/ . Cheers!
Jeremy Ethier this is great, thank you! Would you be able to do a video like this about hip muscles?
Great vid! Could you make a vid on how to train legs without using knees for us without a meniscus or damaged knees?
More physio vids would be great
Cheers great vid as usual
Hi Jeremy. I've had shoulder dislocation a couple of times. Will this exercise supposedly strengthen it? I've been considering a surgery too.
Great video full knowledge thanks Jeremy
This is just awesome. I injured my left cuff 10 years ago doing cable lats pull down behind my neck (awful for the shoulder). The injury never healed completely and from time to time it came back, clicked or made me feel pain when doing bench press or military press. I followed these exercises doing them 2 times a week each one, and in just on month the clicking and pain went away, my strength improved and my trapeziums grew a lot. Thanks a lot Jeremy! I owe you a big one.
Thats awesome
That’s awesome except 1 month is not enough for a muscle to grow a lot
@@GreenTacoHat It can be enough for injuries to get better, especially if you just start. It's also helped me a lot in the first month
What other exercises did you do while doing these?
@@snarf45 Yeah true, and as time goes on its gets harder to grow that muscle. So you have to switch up the exercises but still target the same muscle
Timestamp for exercises
1:56 1st Full Can 2-3 sets of 15-20 reps
3:52 2nd Side Lying External Rotation
5:51 3rd External Rotation Press 10-15 reps
Thank you
I love you
How many times per week?
Should I squeeze my shoulder blades and pull it down on the 3rd exercise
teachers pet
01:57 Full can exercise (supraspinatus)
03:54 Side lying external rotation (infraspinatus and teres minor)
05:50 External rotation press
Rest how long between sets
@@godwin6506 2 mins imo
@@godwin6506 as much as you need to be able to take the sets to failure, or near failure. You may need only 30 seconds, you may need 2 minutes. Choose accordingly.
Should I squeeze my shoulder blades together and pull them down on external rotation press?
@@awanweedis for push day?
Wow, I had rotator surgery in 2019; but still hurt. Been doing Jeremy's 4 simple exercises for two week now
No Hurt !!!! Am carefully lifting; watching his videos along with his rotator exercises . Am sleeping all night! Thanks Jeremy!
Really brother
3 exercises
A powerful Bible verse on strength is:
**"The Lord is my strength and my shield; in Him my heart trusts, and I am helped; my heart exults, and with my song I give thanks to Him."**
- *Psalm 28:7*
This verse reminds us that God is our source of strength, especially in times of weakness or uncertainty.
The amount of well researched info, the sheer aesthetics of the anatomical images and the model/instructor is unparalleled in any other channels! 10/10.
I have been lifting for 6 months all your videos have answered so many questions. I have hit my first goals much qicker because of you. I appreciate the time you put in to your craft.
Dude I just tried the first one with good form and scapular activation after a week and half of shoulder impingement and the feeling was amazing! Thank you a lot! I will try all of em and pay close attention to ur channel
Another thing good for shoulder impingement is hanging from a bar
@@shikhar2327 passive or active hang?
@@xpekerin4056 passive, palms out.
Hows your shoulder
@@emangla5601 In the best condition I ve ever had, even after several dislocations etc.. Right now I work out shoulder twice a week plus adding rotator cuff activation exercises and it's golden. I am much better than I used to. Its all perseverance and address the pain as soon as it comes. Never stop training.
Jeremy: Assume a side lying position with a towel pinned between your top arm and body. Me: OK I'll do the exercise but skip the towel part I'm sure that's just extra. Jeremy: The towel is EXTREMELY important as EMG studies show...
He knows how his audience thinks
Exercises like these remedied my shoulder pain. I used bands and it didn’t take much resistance to improve the injury I had. Very beneficial info. 👍
Ty. Good to know . My shoulder has been hurting. And been looking around for the right exercise to do. To help ease the pain.
@@Lit1jess3342 check squat university, he used bands. same principle
2:40 fullcan
4:30 side lying ext rotation
6:25 ext rotational press
Excellent visual demo on these exercises. I'm 62 and feeling the pain in my right shoulder. I've been seeing a chiropractor for some work on my shoulder. She's given me all these exercises to do, but having the actual visualization and seeing you demo these exercises has truly motivated me to keep up with my self-healing. Thank you!
I started lifting 2 months ago. I subscribed to two of your programs. But from years of sleeping on my shoulder, the impingement came out when I apply weights to it. Doing those plate lifts help to get rid of my pain.
THIS IS THE BEST VIDEO ON TH-cam FOR FIXING YOUR SHOULDER!
Really,j have the same pain
hows it now?
@@weebspeakeasy314 I haven't done these exercises in a while because I trained myself to stop sleeping on my shoulder. And I try to maintain good form and not make any dangerous movements to my shoulders while benchpressing and overheadpressing.
@@raby760 oh ok
Man I wish I knew this before wrecking my left shoulder.. I’m currently in the no gain situation due to an injury :(
How did you injure youself?
Did you fix your injury?
so am i
i feel ya
Bro don’t worry you’ll get better gains real soon
Exercise 1 - 1:55
Exercise 2 - 3:51
Exercise 3 - 5:48
Suyash J Thanks!
You da man!
Thanks
Thank god
I need you in my life
I had about 9 surgeries from playing basketball from rotator cuff to ruptured Achilles tendon I love this video and will continue to watch your videos and hope to prevent further injuries thank you
Hello. Is it true that heel drop exercise is a great way to stretch and strengthen Achilles tendons?
Fixed my shoulders immediately. One of the best and most useful videos I’ve ever seen! 10/10 💯🙏🏼
I've looked at hundreds of TH-cam's for shoulder pain. Some have helped a little. But this series has actually helped me get back to lifting weights again! I do this routine once a week and I do one set of each before any upper body workout. I'm back at it again! Thanks.
i did push-ups too many times and my shoulders are hurting underneath the deltoids, probably rotator cuffs. will doing these help it to get rid of pain? was your case similar?
@@Pawan-np9ze . Yes my issue was similar. It was also from benching and over doing it in general. I use this guys routine to warm up and maintain before upper body workouts now.
@@byronclyatt3580 thankyou for replying....lots of people don't do that
Jeremy, I just love your vids, these are like my study material sooo often. I'm mother of 2yo girl, I'm after C - section and I am physically still a mess. My bad posture, weak muscles after pregnancy, half-dead belly... and videos like this one help me a lot.
One big thank you for all your work here 🌹
Jeremy, I trust this video for rotator muscles work because you reference studies from peer reviewed journals and give the links. I really appreciate that kind of attention to detail!
Thank you so much for this video Jeremy. I injured both my shoulders last year (impingement and tendinitis from repetitive work. Very, very painful.) and had to go through months of physical therapy. These exercises are very similar to what my therapist gave me, but your recommendations feel so much more targeted and I feel like I'm making progress so much quicker. Thank you! Your videos are great 😁
Have you gotten better?
@tiagoamaral9762 I have! A combination of ice and heat, these exercises, and taking Aleeve is what worked for me. Also being mindful of posture and how I'm using my shoulders and bearing weight was important
Do still have any issues?
Thank you I needed this video so bad. Tore my rotator cuff 3 years ago and had surgery afterwards. Still haven't fully recovered but after this video seeing what's best for rebuilding around the rotator cuff this definitely gives me hope of an full recovery. Thanks again...💪🏾💯
How are things going for you now?
@@ArnoldMontes things are great still in pain every blue moon but for the most part I've fully recovered. I'm back bowling and my shoulder gets stronger each time out. This video really helped...💯💪🏾
hey bro i wanted to ask a question, do rotator cuffs also get sore as every other muscle when we train them? cuz my rotator cuffs are burning (i trained them yesterday)
Nobody know how serious it is to do all these to prevent injuries. Thanks for the video!
I've been into weights for about 5 months now watching every video or channel my hand gets on and by far your channel is the best out there. Thanks Jeremy, for being precise and on point every time
Should I squeeze my shoulder blades together and pull them down on external rotation press?
I injured my rotator cuff at the gym. I am glad that i found this tutorial because this is the best Ive seen online. It is clear and easy to follow. Thank you so much.
Thanks for this! New subscriber! I'm almost 60 and I've had rotator cuff injuries and 3 surgeries and have not worked out hard for many years. I've recently started working out again and my focus was slowly building strength in my rotator cuff region. This will help immensely! Watching the exercises done correctly on video is exactly what I needed. Thanks for sharing!
Thank you so much for this video, i got rid of my shoulder impingement for good. Especially the excercise #3 helped me a lot. I can workout without any pain again. It took just one month of following your routine and i have full pain-free range of motion again. I'm so happy about this. Before i started i suffered from pain in my right shoulder during almost every pressing excercise. Benchpress, shoulder press and even tricep dips felt like i had a knife piercing right through the shoulder.
Actual timestamps:
Full Can: 2:41
Side-Lying External Rotation: 4:52
External Rotation Press: 6:24
Rotator Cuff Routine: 8:20
😊 thanks
Thanks
Thanks for a great video! My rotator cuff felt weak, my shoulder would click all the time so decided to implement these workouts. The clicking has stopped and my shoulders are feeling much stronger already, I'm looking forward to making some more gains in the gym knowing my shoulders will be strong. Thanks for the help 🙏
Did you still feel shoulder pain the first times you did those exercises?
@@DANGERprone98 Hi mate, I don't feel shoulder pain doing there exercises, may get the odd clicking but that's about it 👍
@@newcastle911ify ole thanks! I just started with doing the exercise today and felt little shoulder pain, maybe my form isn't good enough 😐
@@DANGERprone98 I'd make sure the weight you're using isn't too heavy and see if that feels better
I get poping sound when i do 2nd one any solution??
I’ve been cursed with shoulder tendonitis type pain for 3+ years. Been doing a variety of rotator cuff strengthening exercises and stretches for months. Shoulder improved but there was still a slight soreness and achenes that would come and go and no matter how much rest or strengthening I did it would not go away. I don’t want to be too optimistic but I did 2 sets of that last exercise and it was the first time I had felt those back of the shoulder and upper left back muscles working. I could feel the tightness and weakness in that muscle compared to my right side which I felt strong and the exercise felt easy. I felt no pain and the shoulder already started to feel better after just 2 sets. I’m hoping within 2-3 more weeks of that exercise I can return to the gym for the first time in 3 years. Thank you so much!
Jeremy I just want to thank you for all your videos. They helped me to be more knowledgeable. Especially, i don't look like a newbie anymore at our gym. I can now bench more than my body weight and have a healthy routine of work out set that works for me. Thanks again and can't wait for another video.
Lol these are all what my physical therapist had me doing, good shit
When should you do this routine? Right before training, after the workout or even on a rest day? Help would be greatly appreciated!
Do this after your training, if you do it before training you can snap your stuff up since your rotator cuff muscles will be tired
@@d1junior433 you have enough energy to do a full chest routine, shoulder routine, back routine and arms routine in a single session? Including deadlifts and chest press? Respect to you
@@pipodedown1986 nah that's a 60 year old who does 2 sets of 10 per muscle group
thank you so much; my right shoulder had been in pain on and off (usually on) from years of poor form playing netball, basketball and squash. tried so many different things with only temporary results. i've been doing these exercises for 5 days and the relief is so great. thought i would end up needing surgery but this has helped tremendously. thank you so much
I was hit head-on riding my motorcycle and was drug underneath an SUV. I got a little messed up, as you might imagine... I have watched a lot of the Athlean X and other videos on TH-cam to help me in my recovery. My left shoulder still bothers me quite a bit and I think the problem might be my rotator cuff. This video was very well put together and explains everything nicely. I’m thinking it will help, thanks!
Hows the recovery going? You're doing better these days?
@@TheWisdom3 Wondering the same i was in a car crash shoulder is in constant pain nearly been a year hORRID.
This is honestly one of the best shoulder videos out there! Well done
Man..you are a beast. I love your scientific and step by step attitude. Best channel if you want to understand how your body work while working out :)
Been having sore shoulders since like forever. Tried these for two weeks. It’s almost pain free now! Thanks Jeremy!
Nice man!! How many times a week do you do this?
Can't wait to start doing these exercises. My 80 year old father had a rotator cuff tear. He went through hell with the pain. I don't wish this injury upon anyone. Keep strengthening your rotator cuff
Great instructional video with the science included! I love it and will implement your technique in my left arm for now. It looks like I was doing many of the wrong exercises prior!! Yikes....I've been a step down nurse for over 35 years and appreciate the science!! Just had my right rotator cuff repaired due to a complete tear of my Supraspinatus. Unfortunately he did not repair the total tear of the long bicept head stating I don't really need it. Aesthetically I would have like it reattached. I Just started PT yesterday (1 month out from surgery) and doing stretching exercises right now. I will download your PDF of the routines!!! Thanks so much!!
As a medical professional, great video. The only youtuber i would recommend
What about Jeff cavaliere?
Marcelo Albanesi he knows the anatomy but doesnt tie it to actual data. Just knowing the anatomy allows you to theorize whats "good" for the body but that doesnt always correlate with clinical results.
@@ATA-wi2lh Can you elaborate a little bit more please? He always addresses problems with effective solutions IMO.
Francisco Abusleme explaining why X is a problem is not the same as "X is the problem based on Y study"
@@ATA-wi2lh Ok, but experience is often better than studies. His foundation is tacitly built upon a ton of studies. Having coached hundred of athletes is more valuable than relying solely on papers that usually contradict with each other.
was having some serious problems with my shoulders from weight lifting and tennis, only just now understanding why. Gonna start implementing these into my workouts, thanks!
did it help ?
Just tried this shoulder workout today, love the last one. Super awesome compound movement
Your vids are excellent! And I am a 55 year old ER doc who has practiced medicine since 1993 and was bodybuilding since 1985...so 28 years of medicine and 36 years of weight training.
Tip: supraspinatus contributes most to shoulder elevation in early part of the movement, but standing dumbbell raises puts peak torque at the end of the movement. Two alternatives that better target the supraspinatus:
1) side lying abduction
2) cable lateral raises
I had a tear in my rotator cuff! I don’t bodybuild any more because of it! Thanks for the information, awesome content!
Did you have to get surgery?
hows your shoulder now ?
How are you now ?
Thank you! I injured my rotator cuff on a fall and was facing surgery. These exercises plus the "round the world" kettle bell rotation alternating directions allowed me to self - heal
I'm recovering from surgery to repair a torn pestle biceps tendon. During the recovery period my shoulder got very weak due to not moving that arm. My physical therapist gave me exercises to sure up my rotator cuff muscles. 3 these activities are in my routine. Great stuff
I finally found the reason why nobody suggests exercises on internal rotation. This finally helped me get the full context. Thank you a lot, I really like your content.
This is the best and most complete video about Rotator Cuff I've seen on TH-cam.
Don’t even do heavy weight lifting until you’ve spent months on bulletproof ankles, knees, hips and shoulders.
what do you mean by "bulletproof"?
@@TheAkenox strengthening the body parts to the point where, when you execute the movement it is pain free.
(different from sore pain, it is important for one to understand the difference between sore pain and chronic pain)
You can bulletproof these parts of your body by focusing on building strength through increased flexibility and increased range of motion
It means your making them so strong it’ll prevent you from having any injuries, hence bulletproofing
@@JJOA47 any tips / videos on how to do that ?
Absolutely, 100% accurate. Had a rotator cuff tear back in 2020, had surgery in February of 2021 and spent 9 months in physical therapy and rehab. Lost all of my gains and spent the next two years building them back. Currently doing physical therapy on my other shoulder now that its become injured and just had an x-ray for it today (waiting on results). In the meantime I've had to stop lifting heavy and do old lady exercises to strengthen the rotator muscles and let the shoulder heal some.
Amazing! Been getting stronger at the gym as I've been going very consistently however I've noticed shoulder pain/clicking started holding me back from lifting more. Was just thinking I should check out some youtube video's and first search result for "how to strengthen shoulders" was yours. Tried out these exercises with low weights and man, they burn but in a great way! Activated muscles that I haven't felt in so long due to years of poor posture due to a desk job. These are definitely building blocks to elevate your lifts to another level. Unless you're a labourer who's not sitting at a desk job all day, you probably won't need to strengthen your shoulders as much as us, however for all you desk job lifters out there - highly recommended as you'll notice your lifts will improve immensely!
20 Years ago I seriously injured my right rotator cuff, resulting in a frozen shoulder. That took more than 4 months to heal, more or less. It was the end of my working out days.
Why was it the end if you healed after 4 months?
I thought I am the only person. Right shoulder, frozen shoulder, rotator cuff mild tear has f***ed my four years of life and muscle gains.. and it's keep f****ng..
Awesome Jeremy, I needed to strengthen my rotator cuffs. Thanks for sharing God bless 🙏.
These exercises are a MUST for any mountain biker. Didnt know how complex the shoulder muscle was until I ate it on a 10 foot jump and sprained my AC joint. Your videos have been a huge help bro thanks
A decade of sitting in front of my computer with hunched over shoulders left me with lots of back pain and I would have to constantly massage them for some relief. I'm really glad to have found this video. Now slowly working to fix my issues.
Thank you man. I have a hard time with pushups and bench dips. I do everything right. I have my shoulders turned out when bench dipping and I screw my shoulders outward when doing pushups. My scapula still wants to collapse up and forward though when I bench dip and push-up no matter how hard I try not to. So pretty much, my core and rotator cuffs are really weak parts in my body. Thank you very much.
Thanks man, I've had rotator cuff problems my whole life. Will for sure incorporate these into my workout. Really like how you bring in the science and proved studies into your videos. Keep up the good work!
Hey man It’s been a year since your comment, if you implemented this can you describe if this has significantly helped. Thanks
@@rajidselim6867 I’ve been doing this for about a month and it helps a ton
I like the videos that you’ve posted in your injury prevention playlist. They have helped me so much, and from watching these videos I was able to come across Dr. Stuart McGill, whose expertise has helped me understand the importance of spine hygiene. Thank you very much Jeremy for including him in your videos. 🙏
With the extent of knowledge you have, and how simply you explain each exercise, I was wondering if you can make workout videos for specific athletes. Like golfers, swimmers, and so on 👍
*Jeff Cavaliere wants to know your location*
Is that because athlean x also recommends some weird exercises?
Anyone explains?
Jeff loves building weaker muscles in order to stop imbalances and lessen chance of injury
I think Jeff would strongly approve of this video
George Face pulls added for sure 😆
Only face pull is all u need
I have problem with my shoulder. Will give this a go and see what it does to improve my shoulders flexibility.
Thank you.
Jeremy, you are a blessing my brother! I had some serious uncomfortable pain in my right shoulder. I started during the last exercise technique for about 2 or 3 days and now theres no more pain. You are the real deal! Keep up the good work! God Bless!✌
RIP me was in a car crash and tore my RC, game over for me people take care of your shoulders.
I love this video. Everything is well explained and I like how you show the correct and incorrect form side by side making it easy to understand what your talking about. By far the best video I’ve seen about this subject, thanks. I just subbed.
Oh, man..... those illustrations... sub'd.
1:56 Full can
3:52 Side lying external rotation
5:48 External rotation press
8:12 Routine
We are all here because of fked up shoulder already 🥲
Man mine is like very painful 😢
Did you fix you shoulder??
@pykid1915 yes daily before going to sleep i one rotater cuff push back exercise, and daily morning i do 3 types of door rotator cuff push back exercises, and during chest and shoulder compulsory after every set i do 1 set of hang push shoulders back, and during any other exercises if even little pain i feel on shoulders i do 1 set of hanging push back shoulder exercises , hepled me
@@FindingHiddenTruth I am trying to do excercise. But when I do external rotation. I have pain. I am waiting to see physiotherapy
@pykid1915 one night, during sleeping for 2 hours lying on bed, i dropped my shoulder down, tightened my back, and pushed my full hand back the next day it was less painful
Great info. I’m 68 yrs. Young and at my first year after rotator surgery. I have full motion, but no strength. This vid should hopefully help get the strength back. Thanks
One of the best exercise channels- Period.
Do you have any suggestion on how to perform the last exercise (or a similar version) without the machine you use? For example by just using elastic bands or dumbbells? Your work is great! Cheers
I would love to try a variation of that one at home. Maybe just doing the motion without any weights first, then maybe grabbing something light with the hand?!
Back in my football days, my weight training coach had us use light plates or dumbbells, bend over about 45 degrees and do the exact motions in the video.
Rubber band attach to door handle
Thank you for saving our shoulders! I would have totally neglected rotator cuff exercises hadn't this video been released! Hope you continue videos on injury prevention to workout safely :)
What benefits do Side Lying External Rotations have vs Standing Cable External Rotations?
By far my favorite fitness chanel, you are always very scientific and precise, exactly what the fitness community needs👌 please keep it up
man thank you for making videos. they’re always the MOST helpful to my life, i’m sure everyone else’s too
Amazing video edit, perfect bullet points, very detail oriented. Serioulsly, thank you.
Man I got so many injuries, which are due to incorrect weight training that I now only focus on cardio LOL
Great job I like your channel, I'm an orthopaedic surgery resident and I want to tell you are the best in the fitness industry. Keep it up 👍
I sprained my rotator cuff doing decline push ups on my washing machine during Covid (what a year). External rotations with a band or light weight cable every day completely cleaned that up and I do it to start every single workout now
Thank you for sharing.
I teared one of my tendon ("small" internal tear of around 12 mm) some months ago, and I'm still doing exercices. These new ones seem to complete my recovering.
I love this video man. We are focused on the other exercises but sometimes you gotta focus on the building blocks.
You really came in clutch man because I have been feeling pain in my rotator cuffs after going heavier than usual. Time to focus on those small, but important muscles!
Awesome quality man. The good explanations, the visualizations and editing, 10/10. Already feel my shoulder pain going away.
Save it for the end of your workout guys. Don’t wanna snap anything up if they’re fatigued
Thanks. Had an MRI 2 years ago because one of my shoulder blades was winging bad, tendons getting pinched and muscles were atrophying. We thought must be some tears or damage, but MRI came back negative. Was simply all pulled out of whack due to bad exercises on my part. For years I was doing handstand pushups against a wall which eventually led to these problems. Went to physical therapist and he gave me some of the exercises you show here but they have only been partially successful. I don't get a lot of pain, but still having a hard time strengthening all the muscles to prevent the joint moving around. Doctor called in anterior humeral glide. The shoulder pops and clicks all day long. The routine shown here looks like it may help. I'm in my late 40s and I see lots of guys my age losing muscle in their shoulders, it seems to be the first thing to go. Looks bad when the shoulders sag, the arms hang limp and long and belly sags. Gotta work to retain mass in shoulders. Very hard to target these muscles. Doctor said the muscles forget how to fire and you have to find right exercises to trigger them so they don't waste away.
Did you watch Athlean-X video on scapular winging? He also did a video on fixing shoulder pain four months ago. Here is another video from Jeremy about fixing weak muscles. Good for us oldies :) th-cam.com/video/JmwqWP6ZLLg/w-d-xo.html
This is really great. Years ago I had a blown out labrum (SLAP lesion) in my left shoulder that got arthroscopically repaired, and my right shoulder still has a more minor tear that bothers me a lot to this day (football is rough... what else can I say). These are largely the exercises that my physical therapists and football strength coach always recommended and used to rehab my shoulders. Nice work - very useful and important.
How to heal up after the slap tear? I just got out of surgery 3 weeks ago, got 5 screws in my left shoulder to hold the labrum in place. Surgeon was good but just looking into the recovery now
Hey Jeremy, great video! Is the rotator cuff pdf still available? Can't seem to download it. Thanks!
Thank you, Jeremy! I was out for almost 8 months due to my injury.
This is the 6th month my right rotator cuff has been injured and totally affected my lifts in the gym. It's such a burden
GeorgeAyodele Here’s my advice... first thing is when you let it heal completely focus more on what Jeremy is doing and do cuff strengthening workouts. After you get a good habit of that then go into the shoulder workouts. Only use machines since they are more safer. Then mix it up a bit so you’ll get a mixture of both. You’ll be back and stronger than ever. And hey, get a massage in between like I did. To help with stress and fatigue on your body. MOST IMPORTANTLY... when it comes to chest... please do floor press workouts more than anything. It’s safer for people like us who has shoulder problems. You’ll make gains, but at a more safer position. If your body gives out then the floor will support the whole body instead of your head and spine like a traditional bench.
It’s a lot, but I’m giving you my playbook of how I came back a few years ago. Good luck and comment below if you have any other questions. Good luck 👍💪
@@joshuamccoy1636 thanks for the tips 👍🏽
...wuss.
@@joshuamccoy1636 i always do floor press. I dont See anY difference to bench. Strength is growing
Can you do videos on strengthening the knees or lower back!! That would be so helpful
You can't strengthen knees, but if you strengthen your quads it's better for your knees
Strengthen your glutes medius for back and knee pain. Since back pain comes from that weakness below and knee pain comes from joints above the knees
Hamstrings are the unsung hero of the knees. Also gluteus medius are a huge stabiliser of the knee. Don't just focus on quads due to muscle imbalances.
Check out "McGill Big 3" for core stability of lower back. I just did it plus Jeremy's video here today and feel so amazed by the tension/soreness reduction after my chest and back exercises today.
@@jamesoconnell30 This! Gluteus medius workouts are crucial to avoid runner's knee, etc
This looks great! I believe I tore my rotator cuff which then caused frozen shoulder. I found a program that focuses on everything you’re talking about, and I am getting better. I wouldn’t be able to do your last exercise yet, but the first two I’m going to incorporate into my program. Thank you for sharing this information, and when my current program expires, I’m going to look into your program.
I have injured my shoulder recently and since then tried few workouts to strengthen the muscle group around the shoulders. I will try the workouts you shown and thanks for elaborating the posture and waif doing the workout routines in a right way. Thank you.
How did it go?
this is good cause chest day was beginning to hurt my shoulders more and more!
I hear you! I actually developed impingement and had to get a cortisone shot along with PT, like he says in this video nothing worse than an injury to mess with your gains
I want this for every joint
Thank you! This has been so helpful, I instantly felt the difference in my shoulders.
Extremely helpful. It's good to have just a small set of exercises to go by rather than being so overwhelmed on the Internet with so many exercises. These are my go-to's.
Excellent video, been in and out of gyms for roughly 20 years and have only recently found out how important the rotator cuff muscles are, great video 💪👏
These exercises not only prevent and strengthen your rotator cuffs but they help to have a better body posture too.
when would you recommend doing this routine? i split training into push/pull/legs
ryan have a question. What does push/pull/legs mean, how does it work? I my self do chest and arms/shoulders and back/legs.
@@Came42 push is chest/triceps/shoulder, pull is back/bi, legs is glutes/hams/quads. They are done in a cycle and then repeated!
Michelle Abbott 👍
I finally know what to do to fix my lagging supraspinatus weakness that's been the weak link of my OHPs! Thank you very much
thanks verry helpful saw this 4 weeks ago i couldnt do it even with minimal weights and now every upper body excersise i do has improved
Thank you. I will start incorporating this into my exercise regime. I tend to have small shoulder injuries the more weights I use.
Also wondering if these are preventative exercises or ones that you should actually do when you are still experiencing discomfort??