How to Get Rid of Rotator Cuff Pain at Home (NO EQUIPMENT!)
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- เผยแพร่เมื่อ 11 ก.ค. 2024
- Dr. Rowe shows how to get rid of rotator cuff pain AT HOME, using no therapy equipment!
All these exercises are easy, effective, and may give quick rotator cuff pain relief -- even in as little as 30 SECONDS!
The rotator cuff is made up of 4 small muscles (the supraspinatus, infraspinatus, teres minor and subscapularis).They work as a group to help stabilize the shoulder joint, especially with rotating and raising the arm overhead.
With these exercises, we’re going to focus on activating the rotator cuff, loosening it up, and building strength and stability into the shoulder (which may help decrease the likelihood of future pain and strain).
Watch now and fix rotator cuff pain at home!
Chapters:
0:00 Intro
0:51 Mobility Exercises
4:00 Strengthening Exercises
7:57 Stability Exercises
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
TikTok: / drmichaelrowe
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / stjoechiro
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#rotatorcuff #shoulderpain #chiropractic
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👉 What part of the video helped you the most? Let us know!
👉 Have a suggestion for a future video? Please leave it below.
Parts 0:00 - 10:23 were the best
Me again! My friend says the following. Are you able to help please?
‘I don’t know if I’ll ever be able to run again. Ligaments in ankles seem to have weakened massively… v strange and annoying!’
Would these exercises help with a “Frozen Shoulder “? If not, could you put together a video on how to help?
You always read my mind as to what muscles that I needed help on. Thank you!!
Just got lucky again, ha. Hope these exercises help too!
You're not alone! I swear he knows lol
Bruh, same
SAME
Works like magic. I lift weights regularly and this channel is my go to everytime i feel discomfort, thank you!
Glad it's helping, and thanks for watching!
As always You have and do help thousands, if not....millions!
Huge difference after only three days. Will be doing these daily.
Body in motion stays in motion!
I can Not say thank you Enough.
God Bless Everyone
Really glad you found this video, and I hope the exercises help for a long time to come!
Thank you for showing these. Helps a lot.
Great to hear that, and thanks so much for watching!
I didn't expect the fast result. I just came back from gym session and as a beginner I had pain on shoulders and this routine help minimize them! Thanks!
Hope the exercises help for a long time to come!
Excellent 👍
I love you! I'm very happy I found your channel. Knowledge is power
Glad you found the channel too, and thanks for watching!
Hi. Im from the philippines and luckily i stumbled on ur channel. I have alot of pain issues back, hips, shoulder and elbow. I tried doing some exercises and it helped. Right now im focus on my shoulder pain and just started with the exercise. Thank you and God Bless.
Glad to hear you’re relief!
Can we say you help me so much and I really do appreciate it. Thank you for always getting right to the point and explaining so well. You need to travel around because it’s needed. This is a true man a God always helping and just talking so everyone can understand. God bless you and thanks again works every time and you say me thousands in PT bills
Happy to help, and maybe one day!
Gratitude for all you do 😊🙏
Happy to help, and thanks so much for watching!
Thank you very much got rid of my pain
😃 Thank you so much Dr. Rowe this FIX ROTATOR CUFF has really helped me. I REALLY appreciate all that you do to help all of us relieve pain. You are my Go To when I have any painful concerns. YOU ARE THE BEST!!!!
Glad the exercises are helping!
Thanks once again for such a great video.
Thanks again for watching!
Huge relief!!!! Thanks a lot!
Great to hear you’re getting relief, and thanks for watching!
Excellent Sir
Thanks so much for watching!
Thank you so much!!!!! I was in pain for more than 10 months and I just followed these exercises for this one time and my shoulder is now free of pain. I still cannot believe it.... thank you!!!!
Fantastic, glad you found this video!
I love the soup can strengthening exercise! 💡
You are honestly God sent!!
Thanks so much for watching!
Dude if I didn't know any better I'd say you're spying on me lol. You always seem to drop a video related to the pain I'm having at the moment. Right rotator cuff has been killing me this past week. Bless you!
Ha, I guess we're just lucky! Hope these exercises are helping.
@@DrRowe they for sure are!
So your having pain all the time 😁😉
Thanks!
Thank you, Korina, for supporting us! - Dr. Rowe -
Hello Dr. Michael! First of all, thank you so much for all these wonderful and helpful videos you put out there for the rest of us!
I came across your channel few days ago so i am your new subscriber.
Hopefully you will read my comment and get back to me. I would feel immensely grateful if you did!
I injured my right foot about 2 months ago. I was walking really fast one day. My right foot kind of slipped off my sandal and i twisted the ankle, while transferring the weight of my whole body really hard on the upper right side of my right foot. I don't think anything was broken as a result. Nothing was swollen. It hurt a lot, but I just picked myself up and hurried up to my work place. That part of my foot has felt tender since then but it didn't really bother me that much while walking. I would only be careful when towering my foot after taking the shower, as it hurt to twist my pinkie. Some areas of the bone alongside of my right foot hurt as well. They still do. Strangely, i started to feel pain both on top and the bottom of my right foot only about 1.5 months after that incident, after i started to wear different shoes. Now i feel occasional pain when walking even when i wear quality sneakers with memory foam insoles, something that didn't happen right after the injury, even when i would wear "worse for the feet" shoes. The pain isn't constant. It comes and goes.
I was walking a few days ago and i started to feel that annoying pain on both my heel and the middle part of my right foot's sole. It was really painful. The pain was gone after i got home and i changed the shoes. However, i woke up with a stabbing pain on the heel of my left foot already the very next day. Something that has never happened before. It's been day #5 that i feel that pain on the heel of my left foot, the foot which wasn't injured. I went to the hospital yesterday. They did DX foot for my both feet.
"There is no evidence of acute fracture or dislocation. There is no significant soft tissue swelling seen". No gross acute bony abnormality". Those were the results i received from the test.
The pain is still there though. It's almost always now on the heel of my left foot and it also migrates to different parts on my right foot every then and now, too.
It's been really frustrating for me. I am in between jobs right now. Looking for the job. I have no a single person to help me. I am all i have so i need to be physically strong and active to find some job to support myself. So having all this pain, being afraid to even get up from the chair, not knowing whether and where it would hurt is new and scary for me.
I am very sorry for this long message! I will totally understand if you completely dismiss it. But in case you don't, i would only ask you to please kindly advise maybe some sort of exercises, procedures i can do at home?
Maybe some melted paraffin fax for my right foot? I read it somewhere that it is good for the bone health.
Or do i maybe need some kind of exercises for the plantar fasciitis for my left foot? I googled the possible reasons of those kinds of pain and these are the ideas that come to my mind. That's btw how i found your channel.
After i started to feel that stabbing pain on my left foot's heel, i googled exercises for plantar fasciitis and i found one on your channel. I did some of the exercises at night and i do believe that the pain greatly subsided after that. The pain was barely there the next day but then it came back again.
I wouldn't really bother you or anyone for that matter with these sorts of messages but
after seeing those results at the hospital they are obviously going to dismiss my complaints about the foot pain. They only called today to schedule an additional blood work for me in the near future (they didn't like something), while not mentioning anything about my foot pain at all.
Thank you for reading my lengthy comment and maybe, hopefully, even commenting to it..
God Bless and help everyone here who needs some sort of help and seeks it!
Nagyon szépen köszönöm 🙂 nagyon sokat segítenek a videói
Thanks so much for watching!
This is gold!
Hope the exercises help for a long time to come!
Thanks you so much for u r kind help.
Thanks so much for watching!
I appreciate this so much!!!!
Thanks for watching!
Thank you Dr Rowe for everything that you do.
I have a question regarding the first exercise on internal and external rotation. Is the goal to gradually rotate the shoulder 90 degrees to the side on both cases?
Thanks for this video I’m in so much pain on rotator cuff tremendously and I will be doing these exercises 😊 I did it today and it eased my pain a lot will do more later today
That's great to hear!
I appreciate how simple and detailed your instructions and illustrations are.
Is there any chance you might consider doing a series of videos outlining techniques for people with hypermobility?
Thanks for the suggestion!
I second this! I’ve always been able to pop my shoulders out of place and I feel like it might be why me and my siblings and parents all have had some shoulder problems
와..!! 최고에요!👍👍👍통증 있는곳에 진짜 효과 좋네요ㅠㅠ 고마워요~😍
Thanks for watching!
Wow... the last exercise burned like he'll in my muscles... love it
TL:DR this is great future reference information. I always end up easily hurting my shoulder joint.
So when I was 11-12, I was helping my grandparents demo a garden-house. Olllld thing. After the interior was ripped out they wanted the shingles and roof off. So I was on the roof, using a shovel to peel the old glued and nailed shingles; then the shovel gets stuck on a particularly stubborn nail. So I'm prying on it, and BAM! I fall through the roof. Not all the way though. Catch myself waist deep. But uh.. my shoulders were bent reeeeeaally far in. I don't remember how but I pulled myself out, get down to the ground then take a real look at my left shoulder. Must've popped it out of socket or something. Afraid to get in trouble with my mother for getting hurt: I ram my shoulder into one of those wooden power poles near by. Took a few tries. But finally shoulder went back to "normal". So THEN I go inside and tell my mother that, I think I should go to the hospital. Takes a look at me and says "you look fine to me, you'll be okay."
Yeah okay. Ever since then my left shoulder socket easily gets hurt. And at that time, I must've crushed in my ribcage a little too and bruised my lungs, cause it hurt to breathe for the next 2 months. Either that or it was the asbestos from the glass tiles we had to break down off the main house. And I also think that's when I tore the bottom corner of my right pec muscle or something that now sits between where it should be, and my abs.
I'm a survivor of rotator cuff surgery (twice on my right shoulder). Unfortunately I couldn't help noticing you doing progressive exercises with PROGRESSO soup which I used to haul.
I just noticed that 😂
thanks!
Thanks for watching!
My brother is suffering from the same problem for many years. Hope it helps him. Thank you for sharing it.
Hope the exercises help, and please give us an update soon!
@@DrRowe Yes for sure. My brother lives in Calgary. Thank you for replying.
Thank you sooo much. I do this 4 times and my very bad shoulder problems almost gone 💪🏽💪🏽💪🏽so valuable
Wonderful to hear you're getting relief!
Thank you 🙏🏼
Thanks for watching!
I've had a bad shoulder for a while. I'm definitely going to try these moves out tonight after work.
Get back to work you ha
Please let us know how they work for you.
@@DrRowe I have to say that these moves most definitely helped me. I can actually raise my arm up over my head now with very little pain in my shoulder. Thank you.
For anyone wondering, I did the mobility exercises. I'll try the others later.
again, the best and more focused exercises came from you. what i like in your videos is, first you show the best warm-ups, then stretch, then strengthening. i came this video for the optimal warmup exercise tbh but there was none. Also would you consider changing that channel name into your name? it would be easier to find your videos, i always forget the channel name and find an old video that i saved
Thank you much.
Thanks so much for watching!
Thank you for the great video Dr Rowe! I think I have a kinda unique problem. I've been seeing my physiotherapist for more than 1 year now with a problem with my right shoulder/rotator cuff.
My right shoulder is clicking/jumping during lateral raises but its not painful anymore. There's no problem with shoulder press also.
However when doing chest press - while using bigger weight; with small weights there's no pain - my right front delt/rotator hurts and also my brachialis/pronator teres (somewhere at that area).
Its can also be extremely painful to put on a backpack/jacket. (also i feel something above my collarbone, and around my neck)
If i do the rotation movement while me fists face towards the ground and theres a 45 degrees angle with my shoulder, it hurts at the front delt/rotator and also down the biceps. Only in the right arm (doing any kind of biceps exercises dont hurt except when my right arm is facing backwards like in movement 1 in the video above, so when the dumbbell/cable movement starts from behind my back).
Also its really painful to do this excercise and doesnt improve even after doing it for months: th-cam.com/video/GEH6Y-_1X84/w-d-xo.htmlsi=zOqCK6GLWam_xNne&t=350
i feel something around my forearm and wrist also and in my neck too, so basically from my next to the wrist theres an uncomfortable feeling
Its been more than a year altogether and despite having babysteps i dont see a significant results :\
I've been seeing a chiropractor also and he doesnt know whats the problem either, like my physiotherapist so basically we are just experimenting.. right now with the right scapula activation.
Do you have an idea what can be wrong or what should I do the improve the situation?
Thank you in advance!
thank you so much .
Thanks so much for watching!
Thank you sir I'll try this exercise and let you know.
I was going to do a surgery on my right shoulder I have these exercises.
i have a tear (rotator cuff) I just had to avoid it because it is very dangerous
1000 grazie Dr.Michael 🙏👍💯🌟🍻
Thanks for watching!
I have 3 tears but great mobility even though I experience pain when I’m still. I want to avoid surgery and my doctor recommended just mild regular strengthening exercises. Are these ok for this?
@doc do you have a video on shoulder correction after failing the itchy scratchy test reaching up through the rear to the shoulder blade I’m trying the towel pull but it seems to be missing something as there is no change other than discomfort during, thanks for the content
I tore my right deltoid….again. I’ve rested it, massaged it, iced it, heated it, put icy hot on it, put cayenne cream on it, gently stretched it, and did keto intake diet and intermittent fasting to release natural stem cells. All this helped, yet I couldn’t stay not working longer than 3 weeks. It occurred in mid August and has healed well considering having to use it somewhat. I’m going to do these exercises beginning today and I’ll let you know how they help me in a couple of weeks. Thank you so very much!!!
Hope the exercises help and we look forward to hearing from you soon.
Hahha just as my left shoulder started hurting again. Thanks friend! 💕
Hope the exercises help!
Hello Dr, first of all thank you so much for you very precious work 🙏 may God bless you.
Is there a book that you would recommend to learn about chiropractic?
Happy to help, and check out: www.palmer.edu/about-us/what-is-chiropractic/
I had what i thought was a frozen shoulder for about 3 years and thankfully it went away on its own as i didnt know there was treatment for it, but within 2 weeks my other shoulder showed symptoms of the same pain, so after 6 month i seen your video and there is no way i can do them all except the one with the stick............. I had my best nights sleep last night after trying it and have a lot more movement in my shoulder and after maybe 20 hours it started to seize up again so ill be doing those stretches again tonight and every night until i can do all the exercises. Thank you so much for this video its a life changer.
Please give us an update in a week or two.
I certainly will, How many times per day would you recommend i do this ? At the moment i can stretch it too what i would call 5 to 12 if your looking at a clock face and that is enough to take the pain away for a good 16 hours, my other shoulder can do maybe 10 past 12 but no pain
Nice 👍 thanks for your help maybe you can show us how to strange our knee thanks keep up
Check out: th-cam.com/video/baC7EzG8v-w/w-d-xo.html
Hi Doc, I like the video. I am stuck in Vietnam and don't know what has caused the injury maybe travel with heavy backpack only the affected shoulder. Anyway. I am trying the dowel streach and I can rotate at all without pain. Does this mean the damage is extensive, hope to hear reply. Thanks so much. Enjoyed and liked the video. -Dave
For the rod assisted external rotation, I noticed the shoulder that pops and has given me problems in the past has almost twice the range of motion as the left shoulder. Could this be a hyper mobility issue? And if so is further stretching bad for it or does it still help? Maybe I should only focus more on strengthening those tendons in my right shoulder instead, let me know!
how do you get rid of pulled muscle in both biceps and also strained tendins in neck?
Do I need a warm-up before these exercises? I tried a few with the sticks etc a few days ago and I landed up with soreness for 2 full days.
GREAT STUFF AS ALWAYS DOC!! THANK YOU! 👊🙏🇺🇸
Thanks so much for watching!
God bless you
Thanks for watching!
I managed to do the first two steps of the 'swimmer', but on the last two with the arms out in front and behind the head I felt like I was losing balance, i.e. I wasn't able to keep my head and upper body upright. I felt most of the discomfort kicking in in my right rotator cuff with the 'arms forward' movement. Anyhow, I won't push it. Thanks for the exercises!
When I was following along on the trapezius video, I realized I was having a problem with some pain in my upper right arm, the red area on this video. I had acute soreness right on the top of the shoulder joint area. After I did the movements on this video, that top pain is gone, but it still feels like this red muscle in your video example is sore and not moving freely. If I do the movements on this video every other day, will that be enough?
Are Internal rotation exercise bad if you have impingement?
Excellent, full and clear explanation, but you did not answer my question in a previous comment, in which country are you residing?
St. Joseph, MI, USA
I'm not over doing it, to put that out there. I have a damaged Bursa and have be resting it and doing very simple arm swings and extensions over my head assisted by my good arm, but will these exercises help strengthen the muscles? btw I stop before any twinge of pain. The last one, I won't even attempt to bring my arm from my back to out in front of me, lucky be able to being brushing my teeth with this arm.
Very good, with this help with the pain in the forearm?
Check out: th-cam.com/video/Jx-Bw97XHoA/w-d-xo.html
Pectrioals musle in blade down videos plz
Would these exercises help with a levator scapulae, scalene, and rhomboid injuries that project pain over the shoulder and into the centre of the upper arm?
Apparently my rotator cuff is fine despite pain in that region when the shoulder/neck pain kicks in.
The exercises #2 and #3 my doctor told me to do for my frozen shoulders. May I do the others too? But the swim motion part in the last one I won't be able to even try. Lol
Does it work for supraspinatus tendinitis please? My wife is suffering from the shoulder pain with restricted backward movement.
I’ve been experiencing snapping in near my teres major when i internally rotate the arm. Would these movements be the way to go for me?
When I carry my granddaughter alot or I think when I fall asleep on my shoulder/ side I develop what I think is bursa . Will this be good for that. Or are there other things I should do
I have pain in both arms, just above the bicep muscles. Is this a part of rotator cuff issues? and would these exercises help?
How many times per day can these be repeated for maximum benefit? Is there a way to differentiate spasticity limitations from Rotator Cuff induced stiffness (the max rotation of a 'normal' shoulder)? Thanks in advance.
Arigato sensei
Thanks for watching!
Sir i feel like my one shoulder (left) is rounded and the other one is perfect . I don't know why it is happening but i feel that my body is asymmetric . My one lat is growing more than other . My left arm feels slightly bigger than other one.
When i tried to record myself walking i observed that my left arm is rounded and slightly tilted towards upward direction . Is there anything I can do to correct it ? Please reply ?
Dr My shoulder got dislocated. It happened on October , now it’s on the right place😅
Are there good for exercising? What is your suggestions?
All of these worked well for me but I wonder if I have something else going on, it almost feels like someone is pressing a finger into the front/middle of my shoulder, just below the collar bone. Any ideas? Thanks!
These videos are a godsend for me, since I can't afford to visit a doctor my insurance won't cover.
Glad you found the channel, and thanks for watching!
i have clack (not click) sound when moving my right shoulder. stretching my hand like plane wing is near impossible for me. lateral movement is also painful. what to do
Can you still do the exercise with full tear and 3 other tears with bicep fluid. Thank you
This is not designed for major injures like tears. Please consult with your local doctor instead.
Can i make my hips symmetrical... I hv hip dips 😭pls suggest
Hi doc how are you 😊😊😊
I'm well, thanks for asking!
But how do I know if my shoulder pain is from the rotator? I get pains every night from sleeping, but I have no idea where it is from, from what muscle or joint.
I did dead man’s hang ( 10-20 seconds, everyday) for 6 months….shoulder is painless again. It creates a space below the acromium (sp?)
I agree hanging from a bar helps my pain
Wow. I injured my cuffs and boom this video comes out. Coincidence? Probably. But thank you sir!
Just good luck 🙂 Hope the exercises help!
Watch.. Listen.. Apply... Get well 👏👏👏🙏🇬🇷
Good to hear from you!
What is the best thing to get rid of a crunchy shoulder from dislocation and never getting treatment???
My shoulder hurts from sleeping on my side for too long and also laying in bed watching shows while laying on my side. Would this help?
You can use any flavour you like lol 🤣
Beef barley 👍
Thank you so much Dr Michael! You sir are a true magician! 🫶🏼🤘🏼
Thanks for watching!
Would you recommend this with people who have labral tears ?
😳
❤
Thanks for watching!
I have a problem In my arm. Also I can not raise the arm My shoulder is hurt And Hear Sound . please help me . I have chronic inflammation. Thank you so much .
A tennis ball fixed my frozen shoulder. I had it in both arms.
Glad to hear that, and thanks for watching!
man you got good hair
I don’t know where you were hiding too late the doctors already sliced me
First exercise pain with barley any pressure
Tes!
Hope the exercise help!
I have very sharp pain from just existing tho, so /:
my shoulder feels out of place and pops a lot
Part two he says it's a progressive exercise... using a can of Progresso soup. Paid sponsorship? That's a joke, just in case anyone was wondering.
I never noticed that. 😂 I mean, I’d take a sponsorship if it was offered…
Ewerithing is wrong