10 Rotator Cuff Exercises for Pain Relief (Non-surgical Rehab)
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
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While rotator cuff surgery may be the best option for some people, the fact is that non-surgical rotator cuff treatments can really help decrease pain and improve function of your shoulder.
So today we’re going to go over the top 10 exercises I share in the clinic to help people who are having pain because of a rotator cuff injury.
And it’s very important to say that you should always check in with your own PT or surgeon before doing any of these movements. These exercises are part of my non-surgical rotator cuff rehab program. If you’re recovering from an actual surgery, you need to follow the timeline and protocol from your surgeon and PT.
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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
I am extremely grateful to TH-cam as the best medical service provider in America🙏😁
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!!
I have avoided surgery for years, but it has returned so I will follow this
Hands down the best physio video. To the point and lucid.
Agree, it’s very lucid.
Thank you for taking the time to create and share these exercises!
You will help a lot of people with this video. It’s extremely doable. Thanks for taking the time to produce it
I’ve been watching a lot of TH-cam videos about this topic & yours definitely one of the most helpful, thank you so much 😊
I followed all of the movements and I feel better already!!
This guy is good! Clear and concise directions for exercises that work.
Great video! Easy to follow and no endless chatter like some other videos I've watched. Thank you!
Great job! Short and sweet but direct and with good notes.
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 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.
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 so much for making this video. It has helped tremendously! You're product placement is perfect to!
This is fantastic! Thanks so much for sharing, Tim.
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!
That first exercise is amazing. It has reduced the pain to almost nothing. Thank you sooooo much.
Good. Easy to follow.
Straight to the point.
Wonderful! Thank you for saying only what I need to hear. No annoying chatter
Great help
thank you Dr. Fraticelli, please know your great, hard work is helping us. God Bless
Dear Tim. Your video is easy to understand and started following it up. Thank you.
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!
Excellent video, thanks so much for sharing! Could see the difference after 2 days doing these exercise.
Great video, clear and concise. Thank you!
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.
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.
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.
Excellent. Best tools I have seen for my issues. Thank you
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.
Best video on this subject that I have seen so far. I'm doing exercises one through nine. Thank you!
Thank you for sharing your great knowledge. Very helpful. Bravos ❤️
Superb expertise, effective techniques, outstanding communication. Bravo Don Fraticelli!
I have shoulder pain from 7 months. Your way of explaining is superb.May these exercises help me.
Fabulous explanation of each exercise I use these for my clients great video, clear instructions thank you 🧚♂️🏴
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!
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.
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.
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 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 😉
Excellent, clearly demonstrated and explained. A pleasant friendly attitude. Great stuff.
I just sprained my rotator cuff muscles, and your exercises were very helpful! Thanks!
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. I’m a healthcare provider. My shoulder hurts all the time. These are good exercises. I’m going to try these before surgical intervention.
This really helped me! Best video and congenial physical therapist.
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!
Superb exercises. Love your calm voice. 💕
You da man Timmy! This helped so much!!!!
Thank you so much for this very useful video! Just learned from my rehab doctor that I have rotator cuff tendonitis.
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?
Solid Video! Great exercises in this. Big thanks! 🔥🔥🔥
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. Great video, striaght to the point. Very informative!
Excellent video, well produced/discussed and your suggestions are practical and effective! Thank you.
bless you for sharing these!!!!
Thanks for this video. I’m also aware of Bob & Brad. Ive been doing some of their excercises recommended and will be adding yours to it as well.
I was in great pain I did the exercise and in two days I feel 99 percent better thank you for sharing
Excellent video!! Thank you.
Best video I've seen, thankyou!
Will try these thanks Tim!
This was a very helpful. Thank you!
Thank you very much for this. Great video
Awesome exercise! Thanks!
Great Video Tim! I am a physical therapist and I learn a lot from your videos. Thank you!
This video was extremely helpful!
Very good video! Well done
this video was very informative about what exercises that are need to help with rotator cuff treatment
Great video Dr Tim👏👍Bob & Brad are fantastic PT’s👏
This video is as smooth as I hope my rotator cuff will be. Clean and smooth, enough said.
Thanks so much❤
Perfect video 👌
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
video is easy to follow thank you i will add some of my execises at home doc.
That's Good, Keep Going!
Thank you for these!
Very helpful! Thanks👍🏻
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. 👍😊
Great video man. Hugs from brazilian PTs 🤘🏻
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 🇩🇰 😊
Very helpful video... Thank you very much...
Thank you for this!!
Great video! Will start to do thes exercises
Excellent Presentation 🌹🌹🌹
Great video! Very helpful.
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.
Exelent exercises. Thank you for sharing
Thumbs up for the video and the general structure. Very systematic, exactly the workout i need for my case. Thanks a lot!
👍
Thank you Tim.
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.
Very good one! Thank you! Brill video! 🙌🏻👌🏻🙂
very helpful video , thanks.
Thanks, I am going to try it out!
Thank you for this video. I’ve just gone through it and then happened to put my coat on straight after which normally really hurts. It didn’t for the first time since this dislocation!
Very, very helpful and clear. Thank you. I have subscribed!
good selection, thanks!
Thanks. I’ve just injured/torn mi r yesterday. Absolute agony to raise my arm up but will try these
Great work thanks so much
Great video as always!
Thanks a lot, great relief. These exercises worked like magic for Me
Great to hear!