By FAR best video on the internet for this information. To put it I to perspective I could not do push ups pain free before, I went through all excerecies and clearly activated my rotator cuff muscles, and could do ,10 push-ups pain free. Now imagine sticking to this every day
Great video -straightforward with detail explanations, yet no extra unnecessary chatter . I tried few of them for the first time and feel like this is the thing I prayed for. Thanks Tim
I’ve had pain that keeps me awake for about 3 months. I did one set of the first 3 exercises before bed and actually slept all night. Thank you for posting!!
A tip from a sufferer.. I am 65 I had a acromial de compression operation about 15 years ag on my right shoulder. It worked well but slowly came back. I had a back problem recently which meant I tried to protect the shoulder. It got worse, then the left shoulder became painful. I tried everything, I mean everything! The rotary cuff exercises helped but eventually I went to the surgeon who did the operation years ago. The symptoms were: pain all the time,. pain when i reached up, reaching for something meant yes you guessed it, PAIN! I had a steroid jab in the right which was instant, no pain at all. I took it easy like no reaching heavy lifting or stretching etc. However the left should got a bit better too. I went back to the surgeon and asked if could give me a steroid jab in the left. I did the same again limiting the movements as above and the pain did not return. What happens you see is that it is a vicious circle. The tendon gets compressed which is why when raising the arms the acromial bone squashes the tendon causing it to hurt and then it swells and this reduces the space and so the acromial bone squashes it again. Keeping it mobile but protected was the cure. Initially I did do loads of light weights and ended up in sheer agony. That is not to say that it is good for people that have similar or different (or even my problem just not as chronic) levels of pain.. My tip, get it sorted, see a professional and follow his guidance, steroid jabs are great but don't exceed 3 as it softens the bone, so I am told by my own surgeon. I hope this helps and I am pleased with patience and the right approach it can be fixed.PS Sorry I cannot spell acromial its an age thing!!
@@BingbongerW I think the tip was: sometimes you need a steroid shot to decrease the swelling so you can actually do these exercises without re-injuring yourself. It's a good reminder that the disclaimer to check with your physio/doctor first isn't just a TH-camr formality. To be honest I was about to follow this video blindly 😂 but this comment reminded me of the time I tried to DIY fix my hip for months before going to the physio, who fixed it in one session. She used dry needling not steroids, but the principle is the same. Sometimes you need a physio to kick-start your healing in a way you can't do yourself.
I did the scapular retraction for the first time and I could tell the difference. Thank you. I will use the rest of the exercises to help with my cuff.
I am currently in physical therapy for a rotator cuff injury and tendinitis. This the best video I have come across yet! Some of the exercises are what I am currently doing in therapy, and some that are different that I will be adding to my home exercises. GREAT video!
Plz respond. I’ve had a dozen subluxations (partial dislocations) from skateboarding and snowboarding as a teen, my shoulder has never been quite the same and it affects me in a lot of sports. Hoping I can work up the muscle n prevent it from happening again
I've just done some of your exercises and for the first time I can lift my hand above my head with a little discomfort. An hour ago I couldn't do this it hurt too much. Thank you so much for posting the video
So glad to have found you! I've had rotator cuff injuries in the past - twice on the left shoulder, now the second time on the right - and went to PT each time to recover. Now that I've found your excellent videos, no need to go outside my own home to get better! You make a great, easy-to-watch video and your exercises make sense and are simple to follow. THANK YOU!
I am amazed at the progress I have made with my rotator cuff injury. Tim's videos and directives are priceless. While healing process may seem slow, working the program and following his advice has achieved remarkable results. Thank you Tim! You are a true God send!
Thank you! I damaged my rotator cuff recently. My doctor recommended doing some gentle exercises for the next few weeks. If it isn't better she will send me to physical therapy. I am hoping you just saved me some recovery time.
@@PTProgress I injured my rotator cuff in my throwing arm about 23 years ago playing baseball, & never had proper therapy to treat it. The pain comes and goes and Ive accommodated my neck/chest exercises accordingly over the years, but after all the at home treatments Ive tried in the past I decided to now try red/NIR light treatment at home. I bought one and used it today for the 1st time and found about 60-70% relief. It may be temporary, or I may be able to build on that healing. My question is: In an IDEAL world, is there a point of TOO many treatments per week? If it were up to me I would/could do 1-20min treatment per day, but is this better than a different timetable? Less..more...? Thanks!
@@PTProgress I injured my rotator cuff in my throwing arm about 23 years ago playing baseball, & never had proper therapy to treat it. The pain comes and goes and Ive accommodated my neck/chest exercises accordingly over the years, but after all the at home treatments Ive tried in the past I decided to now try red/NIR light treatment at home. I bought one and used it today for the 1st time and found about 60-70% relief. It may be temporary, or I may be able to build on that healing. My question is: In an IDEAL world, is there a point of TOO many treatments per week? If it were up to me I would/could do 1-20min treatment per day, but is this better than a different timetable? Less..more...? Thanks!
Thank you for this! Relief came almost immediately and I LOVE how you go directly to the point w/o loooong blah blahs that I watched on other channels. Subscribed!
Hi Tim. Thanks for the compassionate video. I've had my rotator cuff tear for almost 3 years due to lifting well over 50kgs with poor technique. I cannot face surgery to reattach the supra spinatus tendon. Your exercises are comforting and take away some of the pain and inconvenience of the injury which has so hampered my fitness training. Cheers. Vince.
Hi, did you have a complete supraspinatus tendon tear? My MRI showed that I had a complete deep tear but am not confident about going for surgery to repair it, as I still have complete range of movements and not much pain. Please share with me
THANK YOU SO MUCH! I HAVE TWO tears, 1 is bicep - but do not want surgery.-You presented them beautifully and I appreciate this more than you know. I am "older" and do not want surgery and 6 months healing - had plenty! So I will faithfully do these. REALLY, God bless you and thank you!!
Excellent video. Yours was the very first one I saw, and it was perfect. It was easy to understand, and each exercise was thoroughly explained. Thank you.
Thanks for stopping by and taking the time to leave a comment! Non operative rotator cuff injuries can take a while to recover fully, but it is very common to see functional improvements (such as reaching, lifting, and dressing without pain) after a few weeks of PT.
I have had shoulder pain for months, it was so sharp it made me worry I had a tear. The kneeling lat stretch, and snow angel stretch on the foam roller are two great stretches to loosen up those tight big muscles around the area, helping stop the shoulder from being pulled forward, along with the shoulder squeezes laying on your belly to strengthen thne lower traps that help pull you shoulders back, have all really helped. By my god, the standing banded external rotation, twice a day, 2 sets of 10-12, have made my shoulder pain clear up soooooo fast it is crazy.
@@nykko73 sooooooooooo much better, omg, almost back to normal, probably at about 90%, i have been super consistent doing my little rehab plan every single day. I have also started doing wall angels in the plan which is another great exercise for the shoulders.
My ortho said no surgery at this time for rotator cuff surgery. I was told to remain in PT which has helped me tremendously. That was good news for me. Love PT. 👍😊
Thank you so much 🤗🙏 You are amazing. This is literally what I needed today. I will continue to do these everyday. You're offering people so mucb great advice ❤
Excellent video. Will do these every day. Had rotator cuff surgery 3 or 4 years ago and need to do these exercises to stop the pain. I wasn’t doing any shoulder exercises for awhile and need to get back to them. Thanks for making this video.
thank you, I have pain in the left shoulder, and tried some of your exercises and felt better.. I will continue on following them gradually. Your way is direct to the point, and clear, much appreciate that! also thank you for mentioning Bob & Brad I follow them too 😃 subscribing now to your channel, all the best 😉
I have rotator cuff issues. Just found you and am so happy. I love the BRAZOS canes. I bought one for my father (cedar) and he just LOVED it! and always got compliments on it. Now that he has passed, I have it as a beautiful memory. Fortunately don't need it yet to walk but now I can use it!! for one of your exercises.
THANK YOU SO MUCH for showing this pendulum exercise!! I had a bad Rotator cuff torn, two months ago. 😢😢😢 And no surgery. 😢 I have sooo much pain, in the night when I SHOULD sleep 😢 I will do this pendulum with my arm. May God bless you abundantly for sharing this information. Greetings with thanks from Denmark 🇩🇰 😊
Thx so much Tim. Had a slight problem with my cuff for years but since I started playing Pickleball it’s been bothering me. These exercises are very helpful. I know I had a slight tear back in the day so it must’ve got inflamed from Pickleball. Your the best buddy. Love the way u explain everything so calmly.
(credits to @SantanaDharma for the timestamps) 1) Pendulum 1:01 - From a standing position with your legs shoulder width apart, bend over 90 degrees and support your upper body (head area) with something (chair, tabletop, etc.). - Relax your body, get comfortable, and hang/slack your injured arm you want to target, down. Your other arm can act as a cushion for your forehead or just rest. - Using, ideally, only torso movement, get your harm to swing in a *pendulum* motion. - The goal is to decompress the shoulder joint, and you can add weight to further lengthen it. 2) Scapular Retraction 1:52 - In a sitting or standing position, straighten your posture and relax your neck. - Bring both your elbows to a 90 degree bend and retract your scapula (squeeze shoulders together), holding the retracted position for a few seconds. - The goal is to strengthen/maintain activity in the muscles that support your shoulder. 3) Assisted Flexion 2:42 - Laying on a flat surface, grab a straight, relatively long stick (cane, staff, etc.) with both arms. - You should be comfortable, have slightly bent knees at shoulder width, and your grip on the stick should be shoulder width / slightly wider. - With straight arms (but not locked elbows), bring the stick down to your knees and then back as far as you can above your head, before discomfort. - Repeat this motion, and the goal is to increase range of motion behind your head. 4) Serratus Punch 3:25 - MAINTAIN, roughly, THE SAME POSITION AS ASSISTED FLEXION (laying down on a flat surface, comfortable, etc.). - Raise your injure arm you want to target, straight up with your shoulders relaxed. Your other arm can just rest. - With or without a weight and hand in a fist, reach/extend your raised arm as high as you can (like a... punch). - The goal is to strengthen the muscles in your shoulder/any supporting muscles. 5) Wall Slide 4:02 - Standing maybe half a foot from a wall, straighten and relax your posture and neck. - With your arms separated shoulder width, slide your arms up and down. - The goal is to strengthen and increase range of motion of your shoulder. 6) Countertop Planks 4:40 - Simply, lean over on a surface and hold a plank-like position with your arms at shoulder width. - To target an arm, lean on that side. - The goal is to stabilize your shoulder. 7) Side lying External Rotation 5:35 (PERSONALLY MY FAVORITE MOVEMENT, BUT BE CAREFUL AND START SLOW) - This exercise is pretty hard to explain, so just watch the segment of the video. - I would *highly recommend* this exercise, but PLEASE start slow and with no weight at all. - Ensure your form is correct (no help from other body movement, slow negatives, don't push pain), and don't try to push the intensity/increase the weight too quickly or high. - The goal is to strengthen, mobilize, and increase range of motion in the shoulder. 8) Resisted Row (STANDING) 6:43 - I would also recommend just watching the video for this exercise segment. - The height of the row should be around the sternum, however there is the "face row" variation that also works for some. Try it out! - The goal is to strengthen the shoulder. 9) Resisted Shoulder Rotation 7:38 - In a standing position, straighten and relax your posture and neck. - Hugging your arms to your torso, bend your elbows 90 degrees and retract your scapula (like the scapular retraction exercise). - Holding a comfortable retraction of your scapula (squeeze of your shoulders back), grab a resistance band and externally rotate both shoulders. - Move your grip closer for more resistance, and farther for less. - The goal is to strengthen and increase mobility in the shoulder. 10) Diagonal Band 8:39 - I would also recommend just watching the video for this exercise segment. - I have no clue how to describe this exercise, other than maybe separating your arms with a resistance band in diagonal directions opposite of the other arm. - The goal is to strengthen and increase mobility in the shoulder.
I hurt my rotator cuff in my left shoulder around a year ago, and didn’t get it treated until 6-7 months after the initial injury. PT took a long time! Now, I did something in my right shoulder. Probably shouldn’t have tried doing that backflip, lol. I’m glad I see that I need this help easy on, though, rather than waiting months. The symptoms are the exact same, but there isn’t as much pain as there was before. Still a lot, though! Thanks for the help my man. This is all what I did in PT, but it’s good to refresh.
I've been waiting for physical therapist to set an appointment, and I'm not sleeping well. I was able to do almost every exercise you showed, and my shoulders finally felt relaxed. A couple of them I feel the pull, but the pain isn't there. I'm excited to keep going. Thank you!
My primary care doctor at the VA just got my MRI report yesterday and his nurse called to say I have a tear. Dang! I'll be referred to an orthopedic surgeon to determine what to do next. I'm 76 so I want to exhaust all options before I look at having surgery. I need to get off my lazy butt and do these exercises. I already tried the one where you lean over and let your arm swing around. It was too painful to continue. But I'll keep going through the exercises to find out which ones I can do.
Hi Tim! I’m one of those so called “silent followers” but felt compelled to comment. I’m a SPTA in my final clinical rotation. Neither my C.I. or any of the other PTA’s or PT’s have told me to to first retract the scapulas before ER with the bands. It makes so much since!! I know I’m still just a student but, I can’t help but feel incompetent for not figuring this out on my own. Wish I had found this video sooner!! Also, your financial tips have been very enlightening 🙂
Awesome video!!! I was going twice a week to a clinic for PT for a rotator cuff tear but even with insurance Coverage it was getting very expensive, this video provided an excellent way to do my PT at home. I highly recommend it.
Thank you! Really appreciate it your contribution. Hoping to be out of pain soon and this video gives me some hope! Just ordered Bob and Brad’s band set.
thank you = will start these as 'ifell on my shoulder hard the other day and I have had so many tears years before so hope I can get some relief as too old and dont want surgery- thanks
Thank you for this great video!. I have a full muscle tear supraspinatous. I have to wait several weeks just to get my physiotherapy appointment. I love that I can get a jumpstart on healing immediately with your valuable ,several exercises Very much appreciated. Thank you kindly 🙏❤️🧡💛
Thank you for this. It is informative and clear. I recently (last week) was diagnosed with several micro tears. My doctor gave me a few starter exercises, but as someone who is accustomed to exercise and challenging myself, I feel I can handle more variety. I'm bummed 😞 I need to refrain from certain upper body strength training 🏋♀️ moves, but I will do what I must do to rehab my shoulder. Il just exercise differently.
I couldn't comb my hair with my left hand and just followed these exercises and then I could; amazing! It's obviously not perfect now, but a lot less painful during movement.
Good exercises. Off to Walmart I go to get some bands and weights. I've been dealing with my injury for 8 months now. It's a partial tear (according to the Dr.) and right now the healing has plateaued. Hope this helps. Good job explaining it.
Thank you for this! I have tears in both of my rotator cuffs and these exercises seem to help. I have the exact same set of Bob and Brad Resistance bands and had no idea that that little doohickey was a Door Anchor🤦🏾♀️🤦🏾♀️ I feel so stupid and what a game changer. I'm a postal worker and I need all the help I can get so I can continue to do my job. Thank you again.
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](/img/tr.png)
1) Pendulum 1:01
2) Scapular Retraction 1:52
3) Assisted Flexion 2:42
4) Serratus Punch 3:25
5) Wall Slide 4:02
6) Countertop Planks 4:40
7) Side lying External Rotation 5:35
8) Resisted Row 6: 43
9) Resisted Shoulder Rotation 7:38
10) Diagonal Band 8:39
Thank you doctor
6:43
Thnx much
I gave you the 100th like
By FAR best video on the internet for this information. To put it I to perspective I could not do push ups pain free before, I went through all excerecies and clearly activated my rotator cuff muscles, and could do ,10 push-ups pain free. Now imagine sticking to this every day
So glad to hear these exercises are helping! Keep it up and be smart with how quickly you return to activities.
Great video -straightforward with detail explanations, yet no extra unnecessary chatter . I tried few of them for the first time and feel like this is the thing I prayed for. Thanks Tim
Absolutely. 100%. Thank you
I’ve had pain that keeps me awake for about 3 months. I did one set of the first 3 exercises before bed and actually slept all night. Thank you for posting!!
I am in the similer situation. going to start from tonight.
@@deenapatel1 Any positive progress to share?
@@deenapatel1how are you doing now? Any improvements?
I have shoulder pain from 7 months. Your way of explaining is superb.May these exercises help me.
I was in great pain I did the exercise and in two days I feel 99 percent better thank you for sharing
A tip from a sufferer.. I am 65 I had a acromial de compression operation about 15 years ag on my right shoulder. It worked well but slowly came back. I had a back problem recently which meant I tried to protect the shoulder. It got worse, then the left shoulder became painful.
I tried everything, I mean everything! The rotary cuff exercises helped but eventually I went to the surgeon who did the operation years ago. The symptoms were: pain all the time,. pain when i reached up, reaching for something meant yes you guessed it, PAIN!
I had a steroid jab in the right which was instant, no pain at all. I took it easy like no reaching heavy lifting or stretching etc. However the left should got a bit better too. I went back to the surgeon and asked if could give me a steroid jab in the left. I did the same again limiting the movements as above and the pain did not return. What happens you see is that it is a vicious circle. The tendon gets compressed which is why when raising the arms the acromial bone squashes the tendon causing it to hurt and then it swells and this reduces the space and so the acromial bone squashes it again. Keeping it mobile but protected was the cure. Initially I did do loads of light weights and ended up in sheer agony. That is not to say that it is good for people that have similar or different (or even my problem just not as chronic) levels of pain..
My tip, get it sorted, see a professional and follow his guidance, steroid jabs are great but don't exceed 3 as it softens the bone, so I am told by my own surgeon. I hope this helps and I am pleased with patience and the right approach it can be fixed.PS Sorry I cannot spell acromial its an age thing!!
Wait what was the actual tip? What do you mean by keeping it light and mobile but protected?
@@BingbongerW I think the tip was: sometimes you need a steroid shot to decrease the swelling so you can actually do these exercises without re-injuring yourself.
It's a good reminder that the disclaimer to check with your physio/doctor first isn't just a TH-camr formality.
To be honest I was about to follow this video blindly 😂 but this comment reminded me of the time I tried to DIY fix my hip for months before going to the physio, who fixed it in one session. She used dry needling not steroids, but the principle is the same.
Sometimes you need a physio to kick-start your healing in a way you can't do yourself.
That first exercise is amazing. It has reduced the pain to almost nothing. Thank you sooooo much.
I did the scapular retraction for the first time and I could tell the difference. Thank you. I will use the rest of the exercises to help with my cuff.
I gave you a BIG thumbs up as soon as you mentioned Bob & Brad the two most famous physical therapists “in their opinion of course” LOVE THEM!!!
The most annoying people on the internet
I came here to leave this same comment. Praising Bob & Brad adds tremendously to this therapist’s credibility.
Great video! Easy to follow and no endless chatter like some other videos I've watched. Thank you!
I am currently in physical therapy for a rotator cuff injury and tendinitis. This the best video I have come across yet! Some of the exercises are what I am currently doing in therapy, and some that are different that I will be adding to my home exercises. GREAT video!
How's your injury doing now? Did you have to get surgery?
Plz respond. I’ve had a dozen subluxations (partial dislocations) from skateboarding and snowboarding as a teen, my shoulder has never been quite the same and it affects me in a lot of sports. Hoping I can work up the muscle n prevent it from happening again
thank u so much. 6 weeks of pain and finally learning what my injury is. hoping these exercises will help me so i can get back to drumming!
I've just done some of your exercises and for the first time I can lift my hand above my head with a little discomfort. An hour ago I couldn't do this it hurt too much. Thank you so much for posting the video
How’s your progress?
How’s your arm now buddy?
Wonderful! Thank you for saying only what I need to hear. No annoying chatter
Great help
So glad to have found you! I've had rotator cuff injuries in the past - twice on the left shoulder, now the second time on the right - and went to PT each time to recover. Now that I've found your excellent videos, no need to go outside my own home to get better! You make a great, easy-to-watch video and your exercises make sense and are simple to follow. THANK YOU!
I am amazed at the progress I have made with my rotator cuff injury. Tim's videos and directives are priceless. While healing process may seem slow, working the program and following his advice has achieved remarkable results. Thank you Tim! You are a true God send!
How's your progress now Rob?
I just sprained my rotator cuff muscles, and your exercises were very helpful! Thanks!
Thank you! I damaged my rotator cuff recently. My doctor recommended doing some gentle exercises for the next few weeks. If it isn't better she will send me to physical therapy. I am hoping you just saved me some recovery time.
I hope you’re feeling better soon!
@@PTProgress I injured my rotator cuff in my throwing arm about 23 years ago playing baseball, & never had proper therapy to treat it. The pain comes and goes and Ive accommodated my neck/chest exercises accordingly over the years, but after all the at home treatments Ive tried in the past I decided to now try red/NIR light treatment at home. I bought one and used it today for the 1st time and found about 60-70% relief. It may be temporary, or I may be able to build on that healing. My question is: In an IDEAL world, is there a point of TOO many treatments per week? If it were up to me I would/could do 1-20min treatment per day, but is this better than a different timetable? Less..more...? Thanks!
@@PTProgress I injured my rotator cuff in my throwing arm about 23 years ago playing baseball, & never had proper therapy to treat it. The pain comes and goes and Ive accommodated my neck/chest exercises accordingly over the years, but after all the at home treatments Ive tried in the past I decided to now try red/NIR light treatment at home. I bought one and used it today for the 1st time and found about 60-70% relief. It may be temporary, or I may be able to build on that healing. My question is: In an IDEAL world, is there a point of TOO many treatments per week? If it were up to me I would/could do 1-20min treatment per day, but is this better than a different timetable? Less..more...? Thanks!
Hands down the best physio video. To the point and lucid.
Agree, it’s very lucid.
This guy is good! Clear and concise directions for exercises that work.
Thank you for this! Relief came almost immediately and I LOVE how you go directly to the point w/o loooong blah blahs that I watched on other channels. Subscribed!
I’ve been watching a lot of TH-cam videos about this topic & yours definitely one of the most helpful, thank you so much 😊
Thank you for taking the time to create and share these exercises!
Really helpful physio for my sore shoulder. It was impossible to get info on physio from the doctor so I very much appreciate this video.
Thank you! I have been doing these exercises for only a week, already feels much better.
I am extremely grateful to TH-cam as the best medical service provider in America🙏😁
Hi Tim. Thanks for the compassionate video. I've had my rotator cuff tear for almost 3 years due to lifting well over 50kgs with poor technique. I cannot face surgery to reattach the supra spinatus tendon. Your exercises are comforting and take away some of the pain and inconvenience of the injury which has so hampered my fitness training. Cheers. Vince.
Hi, did you have a complete supraspinatus tendon tear? My MRI showed that I had a complete deep tear but am not confident about going for surgery to repair it, as I still have complete range of movements and not much pain. Please share with me
@@elsielee9617 how are you now? i failed the empty can test ..i am worried
This really helped me! Best video and congenial physical therapist.
Great video, clear and concise. Thank you!
THANK YOU SO MUCH! I HAVE TWO tears, 1 is bicep - but do not want surgery.-You presented them beautifully and I appreciate this more than you know. I am "older" and do not want surgery and 6 months healing - had plenty! So I will faithfully do these. REALLY, God bless you and thank you!!
I have avoided surgery for years, but it has returned so I will follow this
Excellent video. Yours was the very first one I saw, and it was perfect. It was easy to understand, and each exercise was thoroughly explained. Thank you.
Function improved after a couple of weeks? You must be some kind of miracle worker. It took months for me to recover
Thanks for stopping by and taking the time to leave a comment! Non operative rotator cuff injuries can take a while to recover fully, but it is very common to see functional improvements (such as reaching, lifting, and dressing without pain) after a few weeks of PT.
Thank you so much for making this video. It has helped tremendously! You're product placement is perfect to!
Great job! Short and sweet but direct and with good notes.
Enjoyed your video. It was clear and concise; something I will refer to many times. I also found your presentation to be hopeful! That's the best!
I have had shoulder pain for months, it was so sharp it made me worry I had a tear. The kneeling lat stretch, and snow angel stretch on the foam roller are two great stretches to loosen up those tight big muscles around the area, helping stop the shoulder from being pulled forward, along with the shoulder squeezes laying on your belly to strengthen thne lower traps that help pull you shoulders back, have all really helped. By my god, the standing banded external rotation, twice a day, 2 sets of 10-12, have made my shoulder pain clear up soooooo fast it is crazy.
how are you now
@@nykko73 sooooooooooo much better, omg, almost back to normal, probably at about 90%, i have been super consistent doing my little rehab plan every single day. I have also started doing wall angels in the plan which is another great exercise for the shoulders.
My ortho said no surgery at this time for rotator cuff surgery. I was
told to remain in PT which has
helped me tremendously. That was
good news for me. Love PT. 👍😊
Thank you so much 🤗🙏 You are amazing. This is literally what I needed today. I will continue to do these everyday. You're offering people so mucb great advice ❤
Dear Tim. Your video is easy to understand and started following it up. Thank you.
Excellent video. Will do these every day. Had rotator cuff surgery 3 or 4 years ago and need to do these exercises to stop the pain. I wasn’t doing any shoulder exercises for awhile and need to get back to them. Thanks for making this video.
Hey man what’s up , I’m kind of the same situation as you were? How is the pain and excercises going ? Wish you all the best
thank you, I have pain in the left shoulder, and tried some of your exercises and felt better.. I will continue on following them gradually. Your way is direct to the point, and clear, much appreciate that!
also thank you for mentioning Bob & Brad I follow them too 😃
subscribing now to your channel, all the best 😉
I have rotator cuff issues. Just found you and am so happy. I love the BRAZOS canes. I bought one for my father (cedar) and he just LOVED it! and always got compliments on it. Now that he has passed, I have it as a beautiful memory. Fortunately don't need it yet to walk but now I can use it!! for one of your exercises.
Thanks. I’ve just injured/torn mi r yesterday. Absolute agony to raise my arm up but will try these
THANK YOU SO MUCH for showing this pendulum exercise!!
I had a bad Rotator cuff torn, two months ago. 😢😢😢
And no surgery. 😢
I have sooo much pain, in the night when I SHOULD sleep 😢
I will do this pendulum with my arm.
May God bless you abundantly for sharing this information.
Greetings with thanks from Denmark 🇩🇰 😊
Thank you. I’m a healthcare provider. My shoulder hurts all the time. These are good exercises. I’m going to try these before surgical intervention.
Thx so much Tim. Had a slight problem with my cuff for years but since I started playing Pickleball it’s been bothering me. These exercises are very helpful.
I know I had a slight tear back in the day so it must’ve got inflamed from Pickleball. Your the best buddy. Love the way u explain everything so calmly.
Great video. I was diagnosed with a partial thickness tear a handful of years ago. Recently reinjured. Taking it nice and easy using this vid.
I am doing this exercises with you it is very early stages hopefully will get better soon thank you for doing this video god bless you and your family
is it helping
Did it help?
thank you Dr. Fraticelli, please know your great, hard work is helping us. God Bless
You will help a lot of people with this video. It’s extremely doable. Thanks for taking the time to produce it
Excellent, clearly demonstrated and explained. A pleasant friendly attitude. Great stuff.
Excellent video, thanks so much for sharing! Could see the difference after 2 days doing these exercise.
(credits to @SantanaDharma for the timestamps)
1) Pendulum 1:01
- From a standing position with your legs shoulder width apart, bend over 90 degrees and support your upper body (head area) with something (chair, tabletop, etc.).
- Relax your body, get comfortable, and hang/slack your injured arm you want to target, down. Your other arm can act as a cushion for your forehead or just rest.
- Using, ideally, only torso movement, get your harm to swing in a *pendulum* motion.
- The goal is to decompress the shoulder joint, and you can add weight to further lengthen it.
2) Scapular Retraction 1:52
- In a sitting or standing position, straighten your posture and relax your neck.
- Bring both your elbows to a 90 degree bend and retract your scapula (squeeze shoulders together), holding the retracted position for a few seconds.
- The goal is to strengthen/maintain activity in the muscles that support your shoulder.
3) Assisted Flexion 2:42
- Laying on a flat surface, grab a straight, relatively long stick (cane, staff, etc.) with both arms.
- You should be comfortable, have slightly bent knees at shoulder width, and your grip on the stick should be shoulder width / slightly wider.
- With straight arms (but not locked elbows), bring the stick down to your knees and then back as far as you can above your head, before discomfort.
- Repeat this motion, and the goal is to increase range of motion behind your head.
4) Serratus Punch 3:25
- MAINTAIN, roughly, THE SAME POSITION AS ASSISTED FLEXION (laying down on a flat surface, comfortable, etc.).
- Raise your injure arm you want to target, straight up with your shoulders relaxed. Your other arm can just rest.
- With or without a weight and hand in a fist, reach/extend your raised arm as high as you can (like a... punch).
- The goal is to strengthen the muscles in your shoulder/any supporting muscles.
5) Wall Slide 4:02
- Standing maybe half a foot from a wall, straighten and relax your posture and neck.
- With your arms separated shoulder width, slide your arms up and down.
- The goal is to strengthen and increase range of motion of your shoulder.
6) Countertop Planks 4:40
- Simply, lean over on a surface and hold a plank-like position with your arms at shoulder width.
- To target an arm, lean on that side.
- The goal is to stabilize your shoulder.
7) Side lying External Rotation 5:35
(PERSONALLY MY FAVORITE MOVEMENT, BUT BE CAREFUL AND START SLOW)
- This exercise is pretty hard to explain, so just watch the segment of the video.
- I would *highly recommend* this exercise, but PLEASE start slow and with no weight at all.
- Ensure your form is correct (no help from other body movement, slow negatives, don't push pain), and don't try to push the intensity/increase the weight too quickly or high.
- The goal is to strengthen, mobilize, and increase range of motion in the shoulder.
8) Resisted Row (STANDING) 6:43
- I would also recommend just watching the video for this exercise segment.
- The height of the row should be around the sternum, however there is the "face row" variation that also works for some. Try it out!
- The goal is to strengthen the shoulder.
9) Resisted Shoulder Rotation 7:38
- In a standing position, straighten and relax your posture and neck.
- Hugging your arms to your torso, bend your elbows 90 degrees and retract your scapula (like the scapular retraction exercise).
- Holding a comfortable retraction of your scapula (squeeze of your shoulders back), grab a resistance band and externally rotate both shoulders.
- Move your grip closer for more resistance, and farther for less.
- The goal is to strengthen and increase mobility in the shoulder.
10) Diagonal Band 8:39
- I would also recommend just watching the video for this exercise segment.
- I have no clue how to describe this exercise, other than maybe separating your arms with a resistance band in diagonal directions opposite of the other arm.
- The goal is to strengthen and increase mobility in the shoulder.
Fabulous explanation of each exercise I use these for my clients great video, clear instructions thank you 🧚♂️🏴
I hurt my rotator cuff in my left shoulder around a year ago, and didn’t get it treated until 6-7 months after the initial injury. PT took a long time! Now, I did something in my right shoulder. Probably shouldn’t have tried doing that backflip, lol. I’m glad I see that I need this help easy on, though, rather than waiting months. The symptoms are the exact same, but there isn’t as much pain as there was before. Still a lot, though! Thanks for the help my man. This is all what I did in PT, but it’s good to refresh.
Superb expertise, effective techniques, outstanding communication. Bravo Don Fraticelli!
I've been waiting for physical therapist to set an appointment, and I'm not sleeping well. I was able to do almost every exercise you showed, and my shoulders finally felt relaxed. A couple of them I feel the pull, but the pain isn't there. I'm excited to keep going. Thank you!
Good. Easy to follow.
Straight to the point.
My primary care doctor at the VA just got my MRI report yesterday and his nurse called to say I have a tear. Dang! I'll be referred to an orthopedic surgeon to determine what to do next. I'm 76 so I want to exhaust all options before I look at having surgery. I need to get off my lazy butt and do these exercises. I already tried the one where you lean over and let your arm swing around. It was too painful to continue. But I'll keep going through the exercises to find out which ones I can do.
How are you now?
Exercise 1 thru 3 really helped me out today
These exercises help immediately. Thank you.
Hi Tim! I’m one of those so called “silent followers” but felt compelled to comment. I’m a SPTA in my final clinical rotation. Neither my C.I. or any of the other PTA’s or PT’s have told me to to first retract the scapulas before ER with the bands. It makes so much since!! I know I’m still just a student but, I can’t help but feel incompetent for not figuring this out on my own. Wish I had found this video sooner!! Also, your financial tips have been very enlightening 🙂
Thanks for taking the time to comment Kristin! I’m really happy that you found this video to be helpful :) Comments like yours are always inspiring. 😁
Man, I'm glad I found you bro. Tried the first 3 exercises and subbed
Awesome video!!! I was going twice a week to a clinic for PT for a rotator cuff tear but even with insurance Coverage it was getting very expensive, this video provided an excellent way to do my PT at home. I highly recommend it.
Haha yes love Bob and Brad! These were great: gentle yet options to advance and improve.
Thank you! Really appreciate it your contribution. Hoping to be out of pain soon and this video gives me some hope! Just ordered Bob and Brad’s band set.
Thank you EXCELLENT HELP!
thank you = will start these as
'ifell on my shoulder hard the other day and I have had so many tears years before so hope I can get some relief as too old and dont want surgery- thanks
My shoulder had been hurting all night and that pendulum exercise gave me INSTANT relief
Great video Dr Tim👏👍Bob & Brad are fantastic PT’s👏
I like Bob and Brad but your videos are excellent as well. 🤗
These exercises are definitely helping. 👍
Lovely! Thanks for the to the point and gradual video for physical therapy. As someone working on a laptop all day long, this really helped!
Thank you good sir. These exercises are helping me a lot.
Excellent. Best tools I have seen for my issues. Thank you
شكرا جزيلا 🌿
Thank you for this great video!. I have a full muscle tear supraspinatous. I have to wait several weeks just to get my physiotherapy appointment. I love that I can get a jumpstart on healing immediately with your valuable ,several exercises Very much appreciated. Thank you kindly 🙏❤️🧡💛
what test you had for the correct diagnosis
and yes, in just 2 days, can feel improvement!!!
this video was very informative about what exercises that are need to help with rotator cuff treatment
🤣 the Bob and Brad shout out had me cracking up. Those guys are truly the most famous PT's on the internet
Thanks so much, this has given me hope!
I am watching different video but no one else show like 👍 u . Thanks 🙏
Great video man. Hugs from brazilian PTs 🤘🏻
Thnx for reminding my past 🎉
Thank you for this. It is informative and clear. I recently (last week) was diagnosed with several micro tears. My doctor gave me a few starter exercises, but as someone who is accustomed to exercise and challenging myself, I feel I can handle more variety. I'm bummed 😞 I need to refrain from certain upper body strength training 🏋♀️ moves, but I will do what I must do to rehab my shoulder. Il just exercise differently.
Wonderful Vedio sir thanks a lot❤
I couldn't comb my hair with my left hand and just followed these exercises and then I could; amazing! It's obviously not perfect now, but a lot less painful during movement.
Thank you so much for this very useful video! Just learned from my rehab doctor that I have rotator cuff tendonitis.
Thank you Tim, I love this exercises ! After a rotator cuff surgery I was afraid to do anything? 😕🥰😍♥️
Very helpful video... Thank you very much...
Good exercises. Off to Walmart I go to get some bands and weights. I've been dealing with my injury for 8 months now. It's a partial tear (according to the Dr.) and right now the healing has plateaued. Hope this helps. Good job explaining it.
Thank you for this! I have tears in both of my rotator cuffs and these exercises seem to help. I have the exact same set of Bob and Brad Resistance bands and had no idea that that little doohickey was a Door Anchor🤦🏾♀️🤦🏾♀️ I feel so stupid and what a game changer. I'm a postal worker and I need all the help I can get so I can continue to do my job. Thank you again.
video is easy to follow thank you i will add some of my execises at home doc.
Omg helped me i have less pain tysm!
Thank you. This is so painful
Great Video Tim! I am a physical therapist and I learn a lot from your videos. Thank you!
Thumbs up for the video and the general structure. Very systematic, exactly the workout i need for my case. Thanks a lot!
👍
very helpful video , thanks.
Thanks for sharing