The Only Rotator Cuff Exercise You'll Ever Need
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- เผยแพร่เมื่อ 17 ธ.ค. 2019
- When I first saw this exercise, it blew my mind. Everything I knew about rotator cuff rehab and shoulder strengthening was thrown into disarray! No other exercise was as complete as this [...]
Read more here: tommorrison.uk/blog/2019-12-1...
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
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I had 3 cortisone injections into left shoulder, didn't work and was considering surgery on rotator cuff. Started this exercise about a year ago and am virtually pain free once I keep doing it. Had never seen the drill before!! So grateful! Thanks Tom.
That’s awesome!!!! You would be surprised how often I see this!! I was one step away from trying injections myself when I was shown this drill! Will never stop doing it 😄
He's hoping it helps me.
How's the shoulder now?
Hows the shoulder now
@@TomMorrison9p 9lp9p
At 62 and sedentary for years, I started to loose weight and get mobility back. I had already had both shoulders "Repaired" with rotator cuff surgery in my 50's. I overloaded my shoulders with workouts that did not fix /stabilize my shoulders first. Pain was the normal start of my day. I watched many stability videos from others with no real return on my investment. Tom and Jenny popped up a couple months ago and I learned 2 things that are changing my world.
1. Dislocate stretches were so painful till Tom explained Scapula movement following the arm motion. I tried and it took several hours of slow deliberate attempts to get it correct with a light band. Then magically no more pain and greatly increased mobility. OMG! Before it was all shoulder with no scaps and pain.
2. The dumbell exercise shown on this video. I went down to my wife's 1Lb dumbell to start and that was still too much load on my left. I kept hitting my face from no mobility. I started unloaded sets of 10 both ways on both sides. I am only up to 10 Lb's for for sets of 3 and then continuing with lighter weights. The mobility is coming back slowly, just like it went away. The strength is coming back, But I now I can clear my head with the dumbbell. I still have all the popping and cracking, but it's getting smoother as I progress.
Thank You, to Tom and Jenny for getting my mobility back.
Bonus: Try the hip mobility drill of standing on a weight plate and lowering 1 foot trying to heel tap then neutral hold then elevated.
45 years of Low back pain is now going away. This is another Tom Video.
this is incredible!! Thank you so much for sharing!! Would you mind if we used your comment as a review for us? 🙏
@@TomMorrison Absolutely, It's the least I can do!!!
Phil
P.S Could I send you a link to a short video of skin the cat on rings to show my progression?
Yes sure no problem!
To be honest I never comment on you tube but I just need to say this.
I have been having trouble with my shoulders and upper/middle back for years. I've been doing this exercise for just two days now and I can already see and feel the difference. It is a really good exercise for the shoulders
Fantastic news! Thanks so much for saying, really appreciate it!! 🙏
Thank you for the encouragement!...best regards from Texas!Brent
Best exercise ever, bar none. 🎉🎉🎉I know this because I have had head, neck, shoulder, and upper trap issues for 52 years and I am aware of and have tried every exercise on this planet. Thank you more than words can express Tom & Jenny ❣️❣️❣️
This is fantastic! Yes I love it as it can be scaled to any level so it will help either a complete beginner just to do the motion or an advanced person as it can be loaded to suit their actual strength over a lot of other exercises 😄
@@TomMorrison I started out with no weight and I had to move a few inches at a time in the pattern until it was smooth, then I progressed 1# at a time. I am sticking at 5# which is perfect for me without triggering other chronic pains. 🙏🩵🙏
I totally agree this is a great rotator cuff exercise once you get it down. To avoid confusion as to how the dumbbell moves, the front side of the dumbbell remains down at all times whether circling around your head from the left or right. It's an easy to perform and great exercise. Try it, you'll like it!
So thumb is always facing down when going around the head. Got it 👎👍
@@ShyMplsMale That's probably the best way to describe and remember the exercise. Kudos to you!
The way the dumbell points shouldn't nearly matter at all. It's just rotating the underarm, not the shoulder
@ShyMplsMale I struggle to mirror moved, thank you for making this clear!!!!
Tom. I agree. This may be best exercise for rotator cuff in way that all others are obsolete. Very well done my man.
I’m not the most flexible but right shoulder injury limited my ROM. Tried this and though difficult it helps with just one session. Gives me reason to hope and keep on improving. Gonna watch more of these videos TY Sincerely
10/10 on the pop-n-crunch scale. EXACTLY what I've been searching for. Thanks!
Definitely throwing this into my shoulder workout as my warmup
I was having stability problems on my right shoulder lately while pressing. Found this video and in 3 weeks i started to feel a lot better in barbell and dumbbell bench press. It also weirdly increased my biceps strength a lot.
Awesome! Yes a healthier shoulder joint overall carries over to so many of your movements, muscle ups was a big one for me after incorporating these
@@TomMorrisonthat’s great to hear! I’ve been having shoulder issues from barbell benching frequently and I’m trying to improve my muscle up form to where I don’t chick wing. Really looking forward to using this exercise!
how many times a week you did it?
I normally dont subscribed this quick but find this exercise to be pretty darn good for a nice warm up. I have a weak left shoulder and i hope this will help over time. Also, it seems like you are taking the time to respond to the subscribers. Awesome job!!!
Awesome! The resistance bands playlist too has some really nice shoulder stuff!
This is wonderful. I'm so glad I ran into it! From a shoulder mishap a year or so ago, I'm doing bar hanging of course, and starting to get back to general weight training (have been regular with weights for years, til the 'mishap'). Anyhow, all of this is definitely helping, but after seeing your video, I'm certain my rehab will go to another 'level' leading finally to complete 'freedom' (shoulder) once again. Thanks-a-million!
Awesome! Definitely worth hitting up the shoulders playlist! 😄
Another good shoulder mechanics exercise. This exercise does several good things. Firstly, the initial part of the lift up and around the head, rotates the humeral head back and down away from the acromion moving the supraspinatus away from the acromion and somewhat bursae. Secondly, it stretches the terres minor muscle and to a lesser extent, the subscapular muscle, both tend to shorten in rotator cuff problems. Thirdly, it strengthens upper and somewhat middle trap, which would likely help to retrain and condition scapular rhythm. There is more considerations, but in short this is a good exercise for retraining shoulder mechanics with minimal impingement considerations.
Great observations! 💪🏼💪🏼
Nah, this exercise is terrible. Starts shoulder off with internal rotation, not allowing external rotators to fire. Resulting in max use of pec, delt to lift weight up. If you want good shoulder mechanics, start with the largest EMG of the infraspinatus, which are sidelying ER at 0 degrees, seated ER, and some others. Retrain before adding this motion
I see your point. Beginning to activate external rotators is a good start. However, aspects of the contested exercise we are discussing here does factually reduce pressure on the supraspinatus and bursae by virtue of elevating and rotating the humerus. Also, many impingement problems, especially if there chronic, have problems with tightening and, somewhat, shortening, of teres minor and subscapular muscles. Since you sound like someone who thinks these things through, I hope you will give this exercise another consideration.
As far as an exercise, it’s fine. It for sure is not hitting the rotator cuff muscles like you think they might. Just from observation on her form, max posterior delt activation in the movement and pec involvement. She has minimal teres minor and Infra activation. This is just clinical experience with shoulder rehab as PT. Nothing wrong with the exercise, but absolutely will not make your rotator cuff muscles stronger. She is having anterior translation of humeral head and I would expect a lot of biceps brachii involvement. Again, nothing really wrong with it. Just not rotator cuff
Lastly, this exercise puts max pressure on supra when starting in internal rotation. This position is literally considered special tests to find Supra impingement in PT
I’ve been doing this for a couple of months and have noticed some stability to my uneven shoulders. I also do a lot of other shoulder exercises. Thanks for the help!
Awesome work!
Such creative movements that are superbly effective.
Thank you ! Definitely going to try this one!
Tom
I stumbled upon this video a week ago
I have chronic rotator cuff issues in both shoulders due to old injuries and over use issues
Since I started doing this exercise I have already seen a marked improvement
Thanks for the video
Of all the rotator cuff exercises I seen so far this is the best
Fantastic news! Keep it up!
I like that this guy wears a shirt.
I bet it’s hard to get consistent view numbers when the people watching the videos actually get better and stop looking for ways to make the pain stop.
I forward your videos to anyone who asks me how I fixed my back pain.
Weirdly, It’s one of our goals to reach as many as possible and get them to the point that they don’t need us anymore! 😄 always grateful for a share! We want to make the whole world Flong & Sexible!! 😎
Thank you, this has been great for me.
We did this with plates(20 or 25 kg) at the gym before doing shoulder press.. It's a favorite exercise in Indian wrestling (kushti)
Yes that’s where I was shown it also, I talk about it more here in this blog!
tommorrison.uk/blog/2019-12-18/the-greatest-rotator-cuff-exercise
I much prefer the dumbbell for the greater range but the plate is still really beneficial too 😄
I have left shoulder impingement and have benefited from free hanging. It's really helped. Now I need to address the rest, and I'll begin doing these.
Stand by. I'll let ya know how it turns out.
For the record, 62M & former LHP (lefthanded pitcher).
Cheers from Korea!
These should be great! Good luck with your journey 💪💪
@@TomMorrison Hi again!
You said something about incorporating this exercise into workouts. Is it too much to do this daily? I'm only using 3kg.
Thanks in advance, and
CHEERS from Korea!
Exactly what i was looking for!!
Thanks man! Always looking for ways to strengthen this area.
This exercise is amazing! Only been doing it a few weeks and I've seen a big improvement already! I had pain in my right shoulder for about a year, eventually saw a physio and was diagnosed with shoulder impingement so i did all the exercises he gave me to fix it, mostly worked big improvement, but I was still left with a small amount of aching in it that no exercise seemed to hit, except this one!! It feels great doing it and my shoulder is feeling a LOT better that final bit of nagging pain is subsiding, thank you SO much for this.
Fantastic news! Keep it up, eventually start to add more weight slowly, 1kg every month is great if you’re doing it every week a few times 😄
It really helped my biceps tendinitis. It was difficult doing 5lbs. But I gradually made it to 12 lbs now. I just need more time to improve the strength.
Awesome! Yeah you're strength will improve gradually, no rush 💪
Were you having proximal tendonitis? Like near your shoulder?
@@Treerootz1 I can feel it right in the front of my shoulder. But also tension deep in the rear deltoid muscle.
This is ONLY exercise which healed my shoulder. Bothered me for over a year. Tku sir!!
Awesome to hear!!!!
i ve been having shoulder problems since 2 years and no one could help me. there were some stretches which helped me only temporarily for few minutes. but i ve been doing your excercise for 1 week and it improved a lot. almost painfree now. thank you so much!
amazing!! That's so awesome!!
This is just amazing stuff. So glad to have found this channel. Can't wait to start training with some of your online stuff! 👍
Awesome to hear!! Yes this drill especially is a game changer! Completely changed my training! 😄
I'm another who just found this , 7 years ago I injured my L shoulder area, have been to chiro's, doctors, Chinese medicine, spent thousands trying to get it right but nothing really worked out. After 2 weeks doing this rotator exercise the improvement in stability and strength starting to come back is undeniable. You are a bunch of legends, thanks so much 🎉
Truly awesome exercise
Wow! Thank you. This movement has helped big time
Love to hear it!
Had my first cortisone shot on my shoulder almost 3 months ago since then everything was better until 2 weeks ago when I started doing a little bit more, pushing a little bit. Today the pain was unbearable, I will definitely try this daily if possible.
Hope it works for me.
Have you had your upper back mobility assessed? A lot of shoulder exercises won’t be beneficial if your thoracic spine is locked up
Did it work?
The little band demonstration was quite questionable! Which little band were you speaking of?😏
nevergymless lee it’s a big green one!! I swear!!!!! 🤣🤣
@@TomMorrison 😂😂
Great video. Never seen this, looking forward to giving it a run
Awesome video as usual. Thanks 🙏
Thankyou!!
Tried it with a band. Hog tied and half hung myself. Lost consciousness. Woke up to find I'd achieved the ability to lick my belly button. So I guess I'm an expert now. I'll work backwards from my pro status and try some of that amateur dumbbell stuff you guys are doing.
😂😂😂 how did I miss this comment
I'm cautious of exercises that are extremely complicated and have very challenging techniques. This is kind of a "do it all" which I'm not sure is better than doing a handful of simple exercises. I will try it though
Let us know how you find it! Hopefully you're pleasantly surprised 😄💪
WOW! This just popped up this morning. Great exercise! I will be adding this in to my workouts! Thank you.
You're so welcome!
i dont know if its "the only exercise ill ever need" but i really like this one. thanks
Great shoulder care tips and advice, this gentleman is a legend!
Thanks so much!
MUCH APPRECIATED 🎉
Good job well done. Appreciate your time.
Thanks for watching!
Fantastic
I had weak left shoulder for 4 years could not do press ups without pain.
One week of this , pain disappeared and could do press ups again pain free.
Thanks mate
X
Amazing!! Thanks for sharing 😁💪
thank you
I started including these in my daily routine and this really helps in strengthening all the muscles related to the shoulder joint. I have less shoulder pain with pressing or kipping swing movements. It also increases the mobility of the shoulder. Great exercise !
Love to hear it! Yes the biggest thing I noticed personally was my strict muscle ups, went from 1 dodgy one to 5, just because the joints felt healthier overall
Going to try this one for sure, thank you 💪🏾
Really good one! Keep it light at first
Looks like a controlled shield cast. Cool prehab/rehab move!
Awesome i have started today. Ill get back to you in 1 year
Thanks
Very nice! I worked my way up to a 20-pound dumbbell and won't go an ounce until I develop a lot of strength and stabilization in the movement.
Imma try this tomorrow and add it to my routine.
The best rotator cuff exercise I’ve ever found. Working internal and external rotation around the shoulder joint in one exercise makes much more sense than training the movements separate.
yeah it's soo good isn't it!
This does not work internal rotation, only external. The fact that Tom doesn't know this shows how poor his understanding of biomechanics is
Ohhh yess !!! Will definitely try em 💪🏼💪🏼❤️🔥
Great!! Thank You very much!!👍👍
It’s an awesome one! 😄😄
Great Exercise............ Thanks
You're welcome! 😄😄
I do bodybuilding my bro and my shoulder has been popping a lot tight and this is amazing…. Thank you my man you absolutely deserve my gratitude🔥💪🏻
I'm glad it's quaking for my guy.
Love that you addressed the creaking/cracking in the shoulder since mine did it and made me question if i should continue. No pain mind you but noisy and unstable
Will reduce with practice 💪🏼
@@TomMorrison how often should a newbie practice this?
I'm on board with this movement .
Never seen this exercise before. Big thanks!
You're welcome! 😄
Just tried this and it made a big difference immediately. Thanks a lot Tom I’m gonna do this atleast 4 or 5 times a week
Awesome! Keep it light at first and every few weeks add a tiny bit more weight 😄
Cant wait to incorporate this into my routine!
It'll be a gamechanger!
my surgically repaired shoulder thanks you for all your awesome videos
You're welcome!!
This really helping me. Your chanel is the bomb!
Thank you!
Very cool I love this one I definitely need it also I shout out to that cute little helper you got there 😍
Thank you!
You're welcome! 😄😄
I've always had problematic shoulders and rotator cuffs. Can't wait to try this exercise!
Should be great! Start slowly & light 💪
Day 1 is today.
Tanks for the wisdom
You're welcome!!
I suffered a partial supraspinatus tear back in March. The surgeon said its not big enough for surgery. But has made my life a bit of a misery in terms of not be able to work out.....and also affecting my physical job. The normal physio has done little to improve it. Im very excited to start this regime. Updates to follow. Excellent content guys 👊🏼
good luck!!
Brilliant!
I watched the video and, right away, I took a bottle of water and made a set of these. It feels insanely good! This is going to become a staple for my training, thanks!
Yeesss awesome!!
True! thanks
A really good exercise! Thanks for sharing :)
You're so welcome! 😄 always a staple in my week!
Great exercise! I have been looking for complementary shoulder stability drills to keep the small rotator cuff muscles in my shoulders/traps strong to avoid volleyball injury/issues. This looks great!
It’s such a good addition! Start light and do them frequently then you can start progressively loading them over the months and build it up!
I love this movement - it feels amazing so it's addictive ! Thank you. I've never heard of this from Ben Patrik
It is one of my all time favourites yes!
What?! This is amazing, what a new thing
Perfect! Thanks. At 58 I just started 4 months ago back to the gym. I noticed that my shoulders are my weak point, although I do have a good posture.
I have been doing a similar exercise but with a kettlebell, the "hallo".
Can't wait to try this!!! I love your content, by the way seems like you just came out of nowhere!
Awesome! Hope you enjoy it 💪💪
WOW, i have never seen this shoulder exercise for the rotator cuff. I am definitely gonna do this exercise for myself. Thanks Tom for this 🎉🎉🎉🎉👍👍👍👍😎😎😎
You're so welcome! 😄😄
Awesome. Starting to get a little shoulder pain after three years of Arm wrestling. Today I slipped on the wet grass and slammed down on right shoulder and it's not happy! I will definitely start doing this exercise. I like the thoracic stretches you show as well.
Impact injuries are good to get checked over with a physiotherapist, definitely if it still feels funky after 3 days 😄
Excellent exercises for hard-to-use, easy-to-damage musculature. As usual, start low, build up reps and then work your way up in weight. Follow what Jenny does!! 😊😊😊
Great exercise! I don't need to perform it to see and understand its value.
Love this Video Mate! 👏🏾💯
Thank you 🙌
Thank you 🙌
Great!! Thanks
Welcome! 😄😄
Upon finding this i started these movements and after many years of lifting, a partial dislocation and then a decompression operation on the same shoulder the results have been far more stability on pressing movements if i keep up on these movements. Yeah i still get some creaking and grinding but after that operation it can upset the AC joint but overall much better thanks 👍
I have impingement syndrome in one of my shoulders and I started doing this exercise and its great! much better than that resistance band stuff they showed me in rehab.(they only made my shoulder hurt more) Thank you so much!!
Amazing!! So glad it helped 💪💪
Wow, I've been training 25 years and have never seen this!! I am going to try it.
Awesome!!
Broken proximal humerus shoulder and cuff all messed up, hope to do these soon!
I'm going to try this. Thank you so much!! Every time I started training again, I got this pain radiating down my arm and elbow. I felt nauseous bc of the pain today. I got diagnosed with TOCS when I was younger but didn't get the right help.
Have you seen our nerve flossing video?
@@TomMorrisonno but I'll check it out. Is that going to help?
Love it! Found you guys bc of my kid’s shoulder injury from over rotating during tennis (serve) She took a 3 week break, ice/heat/ ibuprofen the usual and now back on track but, I want her to get those stabilizing muscles strengthened (and she needs to work on better serve technique as well 😊) Thanks for sharing!
Our resistance bands playlist would be great to go through!!
@@TomMorrison will check for sure! Thanks again!
I'm finishing rehab from frozen shoulder and bicep ligament re-attachment and will be starting this soon!
start very slowly! Even without weight at first! Hope your recovery goes well 💪🏻
thx man
No probs 🙌😄
Dude you rock!!
Thank you!!
Ooo this looks interesting I'll try these
yes they're amazing!!
I have a rotar cuff and shoulder injury from pickleball.. this exercise really helps...
Confident that I can avoid pain killers & surgery..
Thanks 🙏🏻 👌😎
You're welcome!!
Magic movement. Amateur heavyweight strongman with the mobility of a rock but this has been helpful
Yeah I love it!
Thanks for this,, cheers from Southern California..
Use to lift,, stopped,, later had the most physically demanding job ever,, Working with Rebar, My shoulders have always been difficult to develop for me...new Sub!!
Awesome!!
Been trying this out, and it is _surprisingly_ difficult. He's not kidding when he says you really need to start off with lighter weight than you think you can handle.
Awesome! Would be nice to see a regimen for strengthening the knees!
We have 2 follow alongs in our playlists, there’s a delicate knees one if they’re crabby and a bullet proof one to build up to 😄
Awesome