could you please tell me what i should do, my supraspinatus is torn for abotu 40 %, i am doing PT therapie right now, and after every single massage of that area it feels like it even torn more.... should i stop thme from massagin it? i tell them and even scream from pain when the press they wooden massage stick in thre as hard as they can, but they say i need to get " my muscles lossened" but it just feels like they tear it appart even more... so should i let them torture and hope they know what they do, or should i listen to my body and make them stop from massaging it?
@@bestblackpeoplevine7907 i still cant train... I can move it, mostly without pain but i cant lift anything They said i had frozen shoulder and wanted me to exercise, i did snd it got better, but sometimes i move wrong and then i get thrown back for few weeks ^^ But what is amazing, i had 2 mri shown a little tear, now few months later i had another mri where they dont see a tear anymore Im really happy and should be thankful and optimistic, buti am lazy with recovery and it gets better only slowly and i know if i would throw a punch now or do pull ups or go climbing or do handstand or hard stuff on the shoulder, that it would tear off completely I should do more of my pt.
I will never be able to thank you enough for making these videos, but I WILL give my absolute best to utilize the knowledge you are offering and become worthy of your efforts. You are a legend among men, THANK YOU.
As a 74 year old swimmer who had chronic swimmer’s shoulder , your shoulder exercises not only completely eradicated it, but in continuing the suggested exercises, I have remained injury and pain free. Thanks for your video, I am very great full that you shared your knowledge. Now I can look forward to more happy years doing my favorite sport.😊
Really appreciate Jeff's knowledge and passion for maximizing the health of his viewers whether famous athletes, regular gym goers, or even college students studying human anatomy or physiology
Jeff, isn't the supraspinatus a very weak external rotator? From what I can recall most therapeutic exercise textbooks consider it as an abductor (especially in scaption, ie scapula level) mostly in the first 15 to 30 degrees before deltoid takes over.
Thanks a lot for this video! I couldn’t bench press without pain for several months, so I incorporated this Routine into my shoulder days. 5 months later, I am now bench pressing and am almost lifting the same weight before my injury!
Thanks Jeff for the clarification! I was recently diagnosed with a minor sub scapularis ligament tear. Trying to strengthen all the external rotation points to relieve my impingement.
Thanks for this. I am doing rehab on my second rotator cuff surgery, and this really made a lot of things clear. Also reinforced what my therapist is having me do. I do better when I know how things work and why I should do what they recommend. Good job.
Recently injured my rotator cuff. Was benching fine was trying to focus more on "proper" form after watching one of your vids maybe over did it. Was lifting heavyweight that day. Just a bummer after being strict with my diet and exercise for three months my gains were very noticible. I really enjoy working out so not being able to has really thrown me off. Now I'm doing physical therapy hoping to get back at it soon. Then I remembered that you uploaded this video, thanks I needed this.
I have been a Jeff Cavalier fan for several years now and have followed him on You Tube faithfully. I received my personal trainer certification last year. Jeff's knowledge of the body, with his physical therapist background, has been an immeasurable help to me. Taking a scientific approach to everything he does has caused me to rethink exercises (leg extension, Thumbs down lateral raise, etc) I have done for a long time and would have instructed my clients to use. What I appreciate about Jeff is that he does not give the negatives about an exercise that is harmful, but he gives alternatives that will accomplish the same goal, but in a much more healthy and beneficial path. Thanks Jeff for sharing your wealth of knowledge and for living the life you teach.
15+ years with a rotator cuff injury. many doctors & physio therapy. You are the only one who has been able to help. I found instant relief from doing these movements with super light weights. Slowly building up strength now. Thank you so much!
@@wherethewildthingsarenot Wtf if you memorize mnemonics the only thing you can do is list what the external rotators are. If you actually knew what each one of them were then you would not have to memorize groups of words and letters that don't make sense to you.
Hi Jeff. I'm not sure if you'll see this, but I want to thank you for all of these great videos. I'm 56 and have been working out for decades. I am still learning a TON from your videos. It's a wonderful thing to have a professional expert answering all of the questions, clearing up confusion, and dispelling the myths. Thank you!
This guy is one of the best trainers on youtube! Really in depth and informative. I've told so many of my clients the importance of rotator cuff exercises but many of them just want to focus on the big exercises and end up with shoulder problems.
Watch out if you got shoulder issues - slowly build up and keep the weight light and go for higher reps. I rehabbed a torn rotator cuff doing very light external rotations (1 lbs weight) with my elbow at my side. This is all I did and it got me back playing racquetball.
Really enjoying your videos. You explain things better than I have seen anyone else do. I am working on fixing muscle imbalances in my shoulder, and played tennis in college till I had screwed up my shoulder. An MRI showed I had a bursitis, and I couldn't even do a throwing motion. A physical therapist said that my shoulder muscles were all out of balance, and my shoulder fell forward in the socket. In tennis I could hit a forehand fine, but my backhand uses external rotation, and I had no strength there at all. Years later, I am wanting to take up tennis again so I am looking at fixing the impingement in my shoulder, and your videos are helping me a lot. Thank you!
using the hanging bar method really worked for me on impingement but I haven't been strengthening the rotator cuff or the deltoids properly....As a surf caster here in Florida, my motion is hard on the shoulders....At 65 ,been active all my life and not ready to give up....His advice makes perfect sense.....
Thanks for the information, very helpful. I'm coming back from a labrum tear stemming from dislocation and am subsequently becoming an expert on the rotator cuff :)
I'm 50 and just recently gone back to the gym so it is nice to watch a video like this so that I can strengthen those muscles as to avoid any serious issues...You are now my go to guy for this type of information.
Hi Jeff! I have a VIDEO REQUEST!! But first of all, thank you for everything you do through all the videos and programs you make!! I have been watching your videos for the past three years and have basically gotten an education in all things health, fitness and motivation and I cannot thank you enough for all that you have taught me, how much you have motivated me, and for helping me get through my horribly skinny and body hating years ever since I have made changes in my life to be healthier and train like an athlete as you always say. Thanks to you I truly love fitness and being in shape and I look forward to going to the gym everyday now, I dont see it as a chore like most people I see it as the highlight of my day. I'm still working to achieve my strength and physique goals and I know they will take a long time to get there but I know if I continue I will reach them. The PROBLEM is I have been facing severe wrist pain in my left wrist for the past 4 months and it is really negatively affecting my ability to workout. I'm not sure when or how it started but my wrist has been hurting for a while now, its not broken, sprained, torn or anything it just wont rotate the same way anymore. I can't turn it enough to reach a complete underhand form and I cannot put alot of weight on it. Because of this it is restricting my ability to do nearly every workout I try, especially pushups because my body weight is on top of my wrist while it is in a bent back position which is the most painful position I've put it in, I also cannot do reverse grip bicep curls because when I get to the top position of each rep I have the entire weight pushing down on my wrist from above and I have to drop the weight to the floor, and same for tricep pushdowns as the cable pulls my wrist back. I manage to do dumbbell chest presses and other movements with weight on my wrist sometimes but it still hurts alot and I have to do alot less weight. I'm afraid if I can't stop the pain it will restrict me from doing any workouts at some point and I will fall behind and lose all the results and hardwork I have done so far. So my REQUEST is, could you please make a video or preferably multiple videos on wrist strength, stretches, ways to keep them healthy and reduce pain, or any expertise you may have that can help me! Thank you, and thanks again for being a true inspiration to me.
1:10 Supraspinatus Supra = above, spinatus = spine (Spine of the scapula) 3:10) Myth 3 Dont train ext rot b/e already gets enough = wrong 3:30 Even in an exercise that uses ext rotation, as long as its not an iso ext rot movement, delts and other muscles will still take over more of the work 3:40 So unless you are only doing ext rot iso exercies, you will not ever be overtraining it 3:55) Myth 4 4:10 3/4 anterior lateral raises with internal rotation = shit exercise for impingement of supraspinatus 5:30 Alt exercise, move the arm in parallel to the way the scapula moves and sits on the rib cage 5:40) Myth 5 - Use same weight on all rotator cuff exercises 6:10 2nd way of doing ext rotation with arms in shoulder press position 6:20 3rd way diagonally across body 6:45 4th way 7:00) Buy these are all different planes of motion and each can use different weight He compares it to saying use the same weight for squats, deadlifts, bench press, etc (This comparison doesnt check out though because they are all ext rotation versus comparing different muscle groups entirely like squat to bench press to deadlift) 7:10) Even then these are small muscles so it would be a diff like 5lb on one, 8lb on one, 10lb on one, etc
Guy's the best. He saved me from multiple surgeries over the last several years. Once I overcame the injury I kept using these exercises for strength and mobility training. Best training I've ever seen or done. Thanks Jeff.
I want to add my 2 cents to this video. While I agree most people favor internal rotation, the subscapularis does not always contribute to this issue. While it definatly is an internal rotator of the humerus, no one ever talks about it's other functions, or even the functions of the whole rotator cuff, stabilization of the humerus in the socket. The subscapularis plays a key role in this, especially in depressing and pulling the humeral head posteriorly. The other, stronger internal rotators often get tight, short and overactive, being the lats and pec major. These easily overshadow the power of the subscapularis by a long shot. I would argue that most people have this issue. You can quickly spot a weak subscapularis in someone. Most of them have the typical foward shoulder posture, but there's a key point which you need to look at, the front of the shoulder. If the front of the shoulder looks bony and feels hard and tender, this means the humeral head is sitting too anteriorly in the shoulder capsule, which means the subscapularis is not doing it's role of depressing and pulling the humeral head posteriorly. This is important to know, as most people can get a false diagnosis, avoid internal rotation exercises for the subscapularis like the plague, and never get to the root of the issue. The exercise he showed, is an effective subscapularis exercise, but also an even more effective lat and pec exercise, due to their effective line of pull when the arm is by the sides, hence why this is such a strong position for most people. Give the same exercise a shot, but place the arm in a 90° abduction, meaning to raise your arm to your side to the horizontal plane. Perform the exercise there, you will notice apparent weakness in this position, because the lats and pecs have a poor line of pull, and the only muscle that can effectively internally rotate the humerus becomes the subscapularis. This is equally important when rehabbing this muscle, as using the other version strengthens all internal rotators, which we definalty want to avoid. Sources: student physiotherapy, 3 year personal trainer and just loads of experience in the matter
@@lilnips I don't know if Sydney Lybert will respond but I think shoulder impingement has more to do with the positioning of the scapula in space. If the spine is leaning back & rounded - and thus the thorax is rounded - then the scapula will tip & shift up & forward to counterbalance, creating the rounding effect. The scapula will also be obstructed by the rounded back and will not be able to swing as freely sideways. If the scapula is misaligned because the thorax is misshaped & misaligned, then the arm will hang off of & move around it's joint on the scapula differently. The head of the humerus will migrate forward & up creating less space between itself & the acromion. Also, some people have more prominent acromions than others. This will lead to impingement. Fighting internal rotation due to a rounded back and shortened larger lats & pecs (which are also internal rotators) by exercising the smaller external rotators while neglecting the subscapularis - is a case of mistaken identity and a never-ending fool's errand. Internal rotation does not automatically mean impingement and exercising the subscapularis, if the scapula is crooked, will not change a deficit in thoracic extension which will lead to impingement. Internal rotation due to the pecs & lats should NOT be conflated with and seen as a substitute for internal rotation caused by the subscapularis. The subscapularis is a stabilizer and, as such, is a "core" muscle. The pecs & lats - which are more powerful superficial muscles - are NOT stabilizers and, as such, are NOT "core" muscles. Without a solid underlying foundation of, e.g., the shoulder rotators, the pecs & lats will de-stabilize your shoulder. It is more likely that the subscapularis, deeper to the pecs & lats, prevents the anterior upward & forward migration of the glenohumeral joint and thus prevents its impingement against the acromion - assuming that the scapula is where it should be because the spine & ribcage are where they should be. Your arm can fight to turn outwardly but it will still get pulled directly forward while it's turned outward. In other words, you can do rear delt laterals, rear delt rows, external rotations, dumbell high pulls, W's, FACEPULLS, etc., all-day-long BUT it will NOT unround the spine & thorax and thus will NOT change the positioning of the scapula that must balance on a crooked trunk, and thus will NOT truly unround the shoulders to stop anterior migration & impingement of the humerus' glenohumeral joint against the acromion. Doing these exercises are great - and you should do them - but they will not fix the root cause of the shoulder misalignment & impingement - which is the rest of the entire, whole body. Once again, the pecs & lats are internal rotators BUT they are not internal - anterior - stabilizers. In summary, the most important take home point is: The scapula must be in the correct position which means the entire body - it's tissues - must be shaped & aligned in the correct position AND, rather than the external rotators versus the pecs & lats, the front & back (as well as top & bottom) glenohumeral joint rotators should be in balance.
@@Abdulrahman11717 Hi, Abdoh. I don't have much time at the moment to give you a more in-depth answer but I wanted to give you at least something to work with and get started. The answer, actually, is not doing isolation exercises for the shoulder joint. Before I go further here, consider NOT doing shoulder rotation exercises with abducted arms. That is like sawing your supraspinatus across the grain of the muscle with your acromion. Instead, do the shoulder rotations with your elbow at your side or lower than shoulder-level. Internal rotation, i.e., your subscapularis is not your foe. If you stand sideways to a mirror with your palms flat against the side of your thighs and thumbs pointing forward and, from that stance, if you straighten your spine and watch your shoulder blades go back, you will see that your shoulder necessarily internally rotates a little to keep your thumb pointing forward. So instead of focusing on the shoulder, you should change the alignment of the whole body upon which the shoulder sits (as I had alluded to above) by cultivating more favorable connective tissue growth in-between your muscle cells and across your joints. And so, surprisingly, the answer is yoga Sun Salutations and yoga-like stretches. Now, there are a lot of videos, teachers, & variations out there and you're welcome to explore them all but I would not suggest most of them for lining-up the pelvis & spine. But I did do some TH-cam re-searching for you. Assuming, you don't have any injuries or predispositions that would preclude you from safely & comfortably doing the following, I specifically recommend these 2 videos by this guy. If you can, master these: Ashtanga Yoga: Surya Namaskara A (Sun Salutation A) th-cam.com/video/9P5PSqmnu88/w-d-xo.html Surya Namaskara B (Sun Salutation B) th-cam.com/video/S94_5zvx3MY/w-d-xo.html Notes: There are a few changes I would make in the videos: Don't rise up from forward-fold or forward-bend to standing with a straight back. Roll your spine up to standing instead. Rolling up the spine is called "Spinal Integration." "Spinal Integration" will un-round the upper spine more effectively. This wave-like movement ends with a tucked chin. Inhale, roll up a little further. Stop to exhale. Inhale again and roll up even further, etc... At least, in the beginning, do the standing, forward-bending, plank/pushup, up/down-dog, & high lunge separately. Break up the Sun Salutation practice into a 4 part version: I. Standing, Forward-Bend/Forward-Fold/Forward-Bend, Rolling the Spine Up to Standing [repeat] II. Plank to Lowering Push-Up Position to Knees-Chest-Chin [repeat] III. Upward-Facing Dog [Look Up w/. Head Last] [Look Down w/. Head First] Downward-Facing Dog [repeat] IV. Alternating-Sides High Lunges to Alternating-Sides Low Lunges [repeat] [Try to keep your knees straight to stretch the upper thigh. Lower the knee when you get fatigued.] Use a timer especially when doing the asymmetric stretches one side at a time, e.g., when doing the lunge stretches. Set the timer for 40 seconds (10 seconds for set-up time; 30 seconds for stretch time.) Over days & weeks, work your way up to doing 1:40 (90 seconds stretch.) It takes about 30 seconds for your nerves to start allowing the stretch to go farther. It takes about 60 to 90 seconds for the tissues to stretch farther still from thixotropy. Of course, don't over do it. There's only so much one can do at a time. As with weight training, the goal is to initiate the healing & growing process without injuring yourself. So be careful and respect & listen to your limits and how you feel. Also: Inhale when you look up, raise your arms, & bend backward or arch your back. Exhale when you look down, lower your arms, & bend forward & round your back. In addition: Work on Thoracic Extension & Thoracic Rotation. Jeff's got some great videos & info on that. There are other things you can do for that but I'll save that for another time. There are a lot of other things I could recommend, e.g., some (but not all) from the Astanga series, some not from Astanga yoga, and other stuff that looks like yoga but isn't yoga (although the word, "yoga", itself simply means "yoke" or "mastery" kind of like "kung fu" which means "skill.") But I think this is enough for starters. Do this habitually (almost) every day, regularly, like brushing your teeth & combing your hair and you'll see that you'll stand easier & more simply and your shoulders will sit easier & more simply as well.
@@Abdulrahman11717 You also mentioned scapular winging. I sort of addressed it above with the Sun Salutation suggestion. Hidden within the Sequence are opportunities to undo scapular winging. And there's more that can be said & done directly about it. I will update this comment later.
Jeff, thanks for sharing your wealth of knowledge! I'm 56 and have a shoulder impingement injury. Since I started focusing on external rotation exercises to rehab the shoulder I've begun to have hope that it will heal, and I can return to normal training at some point in the future. It's been 3 weeks since the injury and after doing these exercises I can do an overhead pressing movement with no weight, and have no pain! I know I still have a LONG way to go, but thanks to your advice!! I now know I can at a minimum, live pain free, and with patience, at best return to regular training.
i have learned more from you in a few weeks than I had previously learned from years with personal trainers. Thank you so much for such clear instruction.
very good, this has help me so much. I have a rotator cuff injury and these have help more than anything i ve tried and ive tried them all....thanks for the video
This is so important. 4 months ago I got rotator cuff injuries in both sides so now I do external rotation before every pull and push day. I do them with dumbbells because it's easier to set up but I want to start trying with the cable because it seems like it'll feel more natural. Thanks Jeff!
I started the pendulum work with a three pound dumbbell and sometimes go up to a ten pounder. But I find I get different feeling from a very light weight and a heavier weight, so best to try both. Sometimes a heavier weight causes me to guard my shoulder and the movement does not work deep into the shoulder when I use a lighter weight and I can allow my shoulder to relax more during the movement. A very strong and muscular person would probably never have to exceed fifteen pounds for this movement and I will still tell them to try the lighter weight to determine which one they prefer. The farmers walk will put a stretch on the upper trapezius and even the deeper levator scapulae which may be why it helped your neck problem.
only wet cupping cures it because oxygen and food goes there to cure it The reference is me may be for the first time in the world. After 7 months of useless pills and cortizon injection and a lot of pain I went to the person making wet cupping and "ordered" him to place 3 cups to my shoulder to take the dirty blood and after 5 days I was completely cured thanks to God. ( I found out this by comparing with my leg. I had the same problem but the tear was cured because I was walking but in my shoulder I had no such chance. So only wet cupping cures it because oxygen and food goes there to cure it in this way. Not one cup like the one in this video but three cups next to each other on the same region th-cam.com/video/4UKzyhKnnBs/w-d-xo.html simple logic! the tear needs oxygen and food to be cured and the only way is to take the dirty blood and send fresh blood with oxygen and food. there are no studies because YOU have to suffer from it so as to FIND the solution. Show less REPLY
Fabulous and invaluable information on working the rotator cuff AND what NOT to do!! I always believed that internal rotation lift (Empty Can) was a bad move to make, you confirmed it to me. And breaking those myths, especially that one that you don't need to isolate the rotator, that all the other exercises will cover it. I always felt also that other muscles will compensate. That's probably why I like Cathe Friedrich's training too because she always manages to slip in exercises that isolate the rotator cuff, she's a rascal that one! Thanks again for this amazing education!
Hound Life Vlogs Just made a new edit that we worked insanely hard on. Would mean the world to us if you could take a look and maybe leave feedback. Thanks in advance guys!
Jeff, you mentioned that you had a Labrum tear. Did you have surgery? And it is worth not doing it? Sure, surgery is very invasive and you'll have to do rehab and stay some time off the gym, but you will came back fully capable (yeah?) instead of feeling pain and having to work around this every workout. I'am 20 years old, and I follow your channel since I started working out 3 to 4 months ago, and my shoulders were golden( I always followed your advices), but one day I was doing weighted pull-ups (22 lbs) and just let my body falls in the last fatigued rep, since then I've been feeling that instability that you metion and pain consistently during any upperbody workout. Isn't better to just do a surgery and be done with it? I also have a inguinal hernia, so I had to make peace with surgery. This come from you saying that there is no way back from a Labrum tears, there is just ways you can workout around the pain and instability, and I don't this for the rest of my life.
I am back and stronger than ever after my 2 labrum surgeries. I would hold off on doing it until you absolutely can't stand the pain anymore. Recovery is the most pain you'll feel in your life but the end result is worth it. Upside is my bicep looks more jacked than the one I have not had done!
j1xcalibur Doctors are trained to diagnose, treat, and be passable at patient interaction. They’re not really trained to teach, even though they have to
It's awesome to see more rotator cuff information. It is overlooked and underrated even though it gets injured all the time. Also, it is fundamentally essential to develop for your shoulders and to lift heavier weights. Keep up the good work.
y'know,therz alot of "empty can" in certain swimming strokes. And it can hurt,and many swimmers experience swimmers shoulder..not fun.. I need to do opposing moves
My posture is pretty bad. I´ve got winged scapulas and my shoulders are a little bit forward. This video contains a ton of useful information i´m going to be using. Thank you very much.
jeff i have a question could you please tell me what i should do, my supraspinatus is torn for abotu 40 %, i am doing PT therapie right now, and after every single massage of that area it feels like it even torn more.... should i stop thme from massagin it? i tell them and even scream from pain when the press they wooden massage stick in thre as hard as they can, but they say i need to get " my muscles lossened" but it just feels like they tear it appart even more... so should i let them torture and hope they know what they do, or should i listen to my body and make them stop from massaging it?
@bluemona yes i stopped.with the massages, and do some range freein movements instead... I just do what i can and like this it gets better for like 0.1 % everyday But the sad thing is i still cant lift or train martial arts, which is my passion.. which makes me drink very much which doesnt help the healing process of the body at all...
Holy $#*11 Jeff, it's 2018 and I did the empty the can just last week! They gave me those exercises at Kaiser 25 years ago for my impingement (caused by upright rows in the 90s, when coach said it was a good exercise). And my shoulder has never really gotten better, until I started lifting maybe a decade ago. Fast forward to about a month ago, I'm trying to lift again at 43 after maybe a year off, and I started having trouble with my shoulder again. And here in I'm the gym just 2 days ago, doing the empty the can exercise. Bro, you just changed everything. I've been doing external and internal rotation exercises prescribed by a physical therapist for a slight labrum tear on my other shoulder 2 years ago (not a full slap tear), but I was still doing this bad empty the can nonsense. Damn. I'll be doing some of the new exercises you prescribed here, and ditching the bag ones. Thanks so much, man!
Jeff, what rep range do you recommend for rotator cuff exercises? Can going too heavy be detrimental to the shoulder joint? Similarly, can high volume (30+ reps) hurt it? Thanks for doing this channel, it has been a big part of my inspiration to pursue kinesiology and biomechanics.
Depends on the goal of the exercise. 2 or 3 sets of ten. Start with Thera Band or light dumbbells of 2 or 3 pounds. You're a beast if you can do a real rtc exercise with 5lbs
only wet cupping cures it because oxygen and food goes there to cure it The reference is me may be for the first time in the world. After 7 months of useless pills and cortizon injection and a lot of pain I went to the person making wet cupping and "ordered" him to place 3 cups to my shoulder to take the dirty blood and after 5 days I was completely cured thanks to God. ( I found out this by comparing with my leg. I had the same problem but the tear was cured because I was walking but in my shoulder I had no such chance. So only wet cupping cures it because oxygen and food goes there to cure it in this way. Not one cup like the one in this video but three cups next to each other on the same region th-cam.com/video/4UKzyhKnnBs/w-d-xo.html simple logic! the tear needs oxygen and food to be cured and the only way is to take the dirty blood and send fresh blood with oxygen and food. there are no studies because YOU have to suffer from it so as to FIND the solution. Show less REPLY
Armani Just made a new edit that we worked insanely hard on. Would mean the world to us if you could take a look and maybe leave feedback. Thanks in advance guys!
I've been having supraspinatus pain for over a year after my shoulder locked up doing overhead tricep pulls on bands while at full extension, I couldn't move at all. I got out of it by moving my arm around until it released (under full tension of the bands the entire time) but when it released it popped real loud and hasn't been the same since. Couldn't laterally raise 10 pounds. Couldn't raise my hand over my head without pain. Did a few sets of these exercises at home and afterwards the pain was gone. I finally have full range of pain free motion. My entire GH joint feels much less loose. I'll be doing these exercises daily from now on to get my GH tight again, which has always been very loose and surely what allowed injury to happen in the first place. Thanks for posting this.
So when should you train your rotator cuff? Before the workout or after? I usually do some rotator cuff work in my warmup and occasionally end the workout with rotator cuff strength exercises.
Probably best after the workout. You do not not want to exhaust your rotator cuff and decrease its function as a stabilizer muscle with fatigue prior to exercising the larger mobilizing muscles arms, shoulders, chest or back.
If it's a lagging area, warm it up with something less taxing. Shoulder "dislocations" with a band or stick are good. Don't fatigue those muscles before heavy compound work. Isolate them after major compound work is done.
As someone who has a rotator cuff injury, tore it and dislocated my shoulder, the band exercises near the end are the optimal and best for this type of strengthening. Same things my physical therapist had me to when it first occurred, good luck.
I had my rotator cuff surgery in 2012 but the pain in my shoulder was always there. I had been doing the exercises since then but the pain never went off until I saw this video. I am doing the exercises you mentioned for almost a month now and I have made a significant improvement, pain is reduced to a significant level (almost zero). Thanks a lot, ATHLEAN-X for making such useful video
well if you think about, instead of movin your arm to external rotation move your BODY to put your arm at external rotation (im only using my imagination, so please be very careful, and don't blame me if something happen hahaha)
this video helped my rotator cuff so much. I stopped working internal rotation of the subscap focus primarily on external rotation, now my ac joint is finally on the path to a full recovery. huge difference, thanks for what you do.
HONESTLY I saw a dream that jeff was my college teacher. He was wearing formal clothes and he said to students to read their studies out loud,he was giving us projects etc....HE WAS FUCKING PERFECT!!!! His class was expensive though (it wasn't free)....like his programs....I AM NOT MAKING ALL THIS STUFF UP
i love how you said go back and watch this a couple times. Your not joking, every time i rewatch a video of yours i litterally soak up more and more of the information. You give out soooo much valuable and deep detailed things to learn in each video it blows my mind. I thought i was just slow, im glad you mentioned rewatching a video of yours. LOL foreal JAMMED PACKED FULL OF AMAZING EDUCATIONAL LESSONS AND TIPS.
Ever since my left shoulder was injured in a car accident It pops and grinds when I lift my arm or externally rotate the arm (pops right at the front most point of the scapula spine), it has been several years since the injury. Should I continue to do shoulder workouts as normal, or is the answer to do something else? I've found so much conflicting information on this topic from PT and online folk. Is it mobility? Weakness in a part of the muscle? I've just been avoiding range of motions that cause the popping, unsure of what to really do. Also thank you for your contribution to the community Athlean-x.
Gruzuk I haven't been in any accident but somehow both of my shoulders have started making pop sounds and my right shoulder can move out if its place even though im only 18
Simon C Its shoulder impingement so it sounds like mate, can be caused by tight front delts, bone spurs, or rotator cuff issues, see a physiotherapist of GP, I have the same, rest with ice and if the problem persists go back to the GP for scans or excersises etc to progress
Gruzuk You can do rear and front strengthening excersies with light weight (2kg or less) or resistance bands, but try to increase shoulder motion to reduce drivtion from humeral head
After surgery on both shoulders (three screws in each now after four surgeries - two surgeries on each) therapy with these exercises were three times a week working up to thirty reps each exercise. The weight is very light in the beginning, but should be increased as strength improves. This is for a therapy regime, not bodybuilding. Still, it is a very weak group compared to other groups.
going through physical therapy right now for rotator and Labrum surgery. Your exercise pointers are.spot on from what my PT tells me. love your videos. tha ms for.yourr dedication.
Tight muscles, myofascial release. Dont even try stretching, useless as fuck for tightness, and usually tightness means weaknesses somewhere else, gotta find the root of it.
Man, I am suffering from a supraspinatus tendinopathy and I found that this is extremely helpful, thank you so much, many thanks really because these will make me much more cautious❤
Rotator Cuff videos on the AthleanX channel are always helpful. I always appreciate the work put into these videos. The markers really help with showing the different muscles. Thanks.
When doing rotator cuff exercises, do you guys feel the burn on the side of the arm? Or on the back area where Jeff has the markings? Someone PLEASE answer.
@@GoogleAccount-po1gl I feel it on the inside of the shoulder. I find that when isolating shoulder muscles it's beneficial to protract the scapula to remove the trapezius off of the equation
Definitely good info. Since I had seen a video earlier last year (of course one of your own) that covered shoulder issues, I've been working my rotator cuff every single chest day with direct work. You also made a video on band pull apart and I'd never considered that before. Since then I've been doing them on all other days. O developed shoulder issues shortly after getting out of the Marine Corps. Thank you Jeff for spelling it out.
Thanks Jeff, I totally agree! I had shoulder issues going through school. I was told (by a healthcare provider) to do empty can exercises with a band as physiotherapy, and it seemed to help. A few months later my supraspinatus tendon tore (partial tear) and I lost a week and a half of school. It turned out I had an osteophyte (bone spur) on my acromion that was wearing out the (already weak*) tendon. At the recommendation of my healthcare provider (same person), I switched to full can, and I've had no problems since. *Long story... Short version: weak / healing tendon = extra susceptible to bad mechanics! ... To my healthcare provider's credit, he studies continually, and adjusted his recommendation as soon as he learned of my injury.
Mr. Fitness Just made a new edit that we worked insanely hard on. Would mean the world to us if you could take a look and maybe leave feedback. Thanks in advance guys!
As a 63 year medical guy trying to stay active, trust me, you will get shoulder issues as you get older. And Jeff really knows what he is talking about. Great video!
Does anyone know if it wise to do this on a shoulder day or perhaps another day? I think I remember Jeff saying before that you should never do a overhead press, for example, and rotator cuff work the same day.
Mikhail Mikhail Just made a new edit that we worked insanely hard on. Would mean the world to us if you could take a look and maybe leave feedback. Thanks in advance guys!
he has you do rotator cuff exercises after Pushing workouts in AX-1, probably to make sure you get enough external rotation after all the pushing and because if you do it on a pulling day they are already somewhat fatigued so you might not get as good of a workout on them. plus that way you get some indirect work on pulling days and direct work after pushing days so more total work on them for the week.
Rocky Reuben I've done AX-1 and just started AX-2, plus the TNT workouts, if you're already an advanced lifter you can start with AX-2. Athlean-x is great for strength and fat loss especially for balancing out strength imbalances because it forces you to work you're weaker side and the muscles/movements that get ignored by most people, i have way more strength in my legs after AX-1, i was already lean so i skipped alot of the intense "cardio" days but they would definitely help with fat loss and improve foot work/agility/quickness
Great advice, I'm going to do it next january. My shoulders pop out everytime I get hit playing basketball, I've lost muscle mass and It's gotten worse. I can't externally rotate abruptly cause it will go out. Let's see what they find with the MRI.
wow great just had my 3rd rotator cuff on left side,2x on my right im 63 and have lifted my whole life will be so careful this time and my pt din't explain half as much as you did great job thank you .
what do you want? I might help because I've been reading a book by Tudor Bompa and studying it for 8 months I might help you. Also the book has already programs ready for different sports.
Excellent video, thank you. I'm three months into rehab after Anthroscopic Capsular Release surgery, and the information in this video will be a massive help.
I had shoulder bursitis, bicep tendon problems, and pinching when overhead & bench pressing. I found partial help from shoulder bursitis excersises, but this video finally cracked the case. Now I know how to avoid and treat this problem in the future. Thank you!
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
As a physiotherapist student, your channel has helped me a lot with my anatomy and physiotherapy's exam. Thanks Jeff.
could you please tell me what i should do,
my supraspinatus is torn for abotu 40 %, i am doing PT therapie right now, and after every single massage of that area it feels like it even torn more....
should i stop thme from massagin it? i tell them and even scream from pain when the press they wooden massage stick in thre as hard as they can, but they say i need to get " my muscles lossened" but it just feels like they tear it appart even more...
so should i let them torture and hope they know what they do, or should i listen to my body and make them stop from massaging it?
@@backbone93 how u feeling now
@@bestblackpeoplevine7907 i still cant train...
I can move it, mostly without pain but i cant lift anything
They said i had frozen shoulder and wanted me to exercise, i did snd it got better, but sometimes i move wrong and then i get thrown back for few weeks ^^
But what is amazing, i had 2 mri shown a little tear, now few months later i had another mri where they dont see a tear anymore
Im really happy and should be thankful and optimistic, buti am lazy with recovery and it gets better only slowly and i know if i would throw a punch now or do pull ups or go climbing or do handstand or hard stuff on the shoulder, that it would tear off completely
I should do more of my pt.
@@backbone93 it's been a month now, how are things my king? I hope you are back to the play
@@backbone93 cold showers
I will never be able to thank you enough for making these videos, but I WILL give my absolute best to utilize the knowledge you are offering and become worthy of your efforts.
You are a legend among men,
THANK YOU.
Just buy his program, one of them. They are pretty cheap and they are like... gold. Info on this chanell on steroids.
@@calin6327 agree with that
As a 74 year old swimmer who had chronic swimmer’s shoulder , your shoulder exercises not only completely eradicated it, but in continuing the suggested exercises, I have remained injury and pain free. Thanks for your video, I am very great full that you shared your knowledge. Now I can look forward to more happy years doing my favorite sport.😊
As a Physical Therapist Assistant, you have changed the way I treat my patients!! Thanks for all you do Jeff!
Is it true that physiotherapist have better action by hitting the perfect spots ;)
This has become my new favorite channel. I appreciate what you do.
Likewise. Helped me so much already!
I've always said that a professional can explain things in a way that anybody can easily understand. That's exactly what you do. Thanks for the video.
Really appreciate Jeff's knowledge and passion for maximizing the health of his viewers whether famous athletes, regular gym goers, or even college students studying human anatomy or physiology
Jeff, isn't the supraspinatus a very weak external rotator?
From what I can recall most therapeutic exercise textbooks consider it as an abductor (especially in scaption, ie scapula level) mostly in the first 15 to 30 degrees before deltoid takes over.
Thanks a lot for this video! I couldn’t bench press without pain for several months, so I incorporated this Routine into my shoulder days. 5 months later, I am now bench pressing and am almost lifting the same weight before my injury!
👏 mashallah
Thanks Jeff for the clarification! I was recently diagnosed with a minor sub scapularis ligament tear. Trying to strengthen all the external rotation points to relieve my impingement.
Thanks for this. I am doing rehab on my second rotator cuff surgery, and this really made a lot of things clear. Also reinforced what my therapist is having me do. I do better when I know how things work and why I should do what they recommend. Good job.
4:20 I was in so much pain watching that ahhh
Recently injured my rotator cuff. Was benching fine was trying to focus more on "proper" form after watching one of your vids maybe over did it. Was lifting heavyweight that day. Just a bummer after being strict with my diet and exercise for three months my gains were very noticible. I really enjoy working out so not being able to has really thrown me off. Now I'm doing physical therapy hoping to get back at it soon. Then I remembered that you uploaded this video, thanks I needed this.
I’m in the exact position like you were 4 years ago. Did you manage to solve this problem ? Can u recommend me some exercises for the rehab?
@@hiphopy1000 how’s your shoulder now? I got the same problem I’m set back 3 weeks now it sucks man
I have been a Jeff Cavalier fan for several years now and have followed him on You Tube faithfully. I received my personal trainer certification last year. Jeff's knowledge of the body, with his physical therapist background, has been an immeasurable help to me. Taking a scientific approach to everything he does has caused me to rethink exercises (leg extension, Thumbs down lateral raise, etc) I have done for a long time and would have instructed my clients to use. What I appreciate about Jeff is that he does not give the negatives about an exercise that is harmful, but he gives alternatives that will accomplish the same goal, but in a much more healthy and beneficial path. Thanks Jeff for sharing your wealth of knowledge and for living the life you teach.
You are always so incredibly knowledgeable. Thank you
15+ years with a rotator cuff injury. many doctors & physio therapy. You are the only one who has been able to help. I found instant relief from doing these movements with super light weights. Slowly building up strength now. Thank you so much!
Thank you Jeff! As an osteopath I send many clients to your videos and website. For my own training I use your videos and your programs. Many thanks!
I was taught to memorize the muscles as S.I.T.S.
Supraspinatus
Infraspinatus
Teres minor
Subscapularus
Thanks dude
thanks man
Do not memorize mnemonics, learn about each muscle, where they are, what they do, what's their function, then you'll remember them.
@@Zetsuke4 boooo
@@wherethewildthingsarenot Wtf if you memorize mnemonics the only thing you can do is list what the external rotators are. If you actually knew what each one of them were then you would not have to memorize groups of words and letters that don't make sense to you.
You have contributed valuable information and, in an understandable way. You are a 1st class engineer of muscular/skeletal physiology. Thank you!
Hi Jeff. I'm not sure if you'll see this, but I want to thank you for all of these great videos. I'm 56 and have been working out for decades. I am still learning a TON from your videos. It's a wonderful thing to have a professional expert answering all of the questions, clearing up confusion, and dispelling the myths. Thank you!
A TH-cam that doesn’t spend 15 minutes talking shit before getting into what the video title says.
Diarrhea Bubble Bath I love Jeff but his videos consist a fair amount of word salad.
16*
This guy is one of the best trainers on youtube! Really in depth and informative. I've told so many of my clients the importance of rotator cuff exercises but many of them just want to focus on the big exercises and end up with shoulder problems.
Watch out if you got shoulder issues - slowly build up and keep the weight light and go for higher reps. I rehabbed a torn rotator cuff doing very light external rotations (1 lbs weight) with my elbow at my side. This is all I did and it got me back playing racquetball.
Really enjoying your videos. You explain things better than I have seen anyone else do. I am working on fixing muscle imbalances in my shoulder, and played tennis in college till I had screwed up my shoulder. An MRI showed I had a bursitis, and I couldn't even do a throwing motion. A physical therapist said that my shoulder muscles were all out of balance, and my shoulder fell forward in the socket. In tennis I could hit a forehand fine, but my backhand uses external rotation, and I had no strength there at all. Years later, I am wanting to take up tennis again so I am looking at fixing the impingement in my shoulder, and your videos are helping me a lot. Thank you!
using the hanging bar method really worked for me on impingement but I haven't been strengthening the rotator cuff or the deltoids properly....As a surf caster here in Florida, my motion is hard on the shoulders....At 65 ,been active all my life and not ready to give up....His advice makes perfect sense.....
Thanks for the information, very helpful. I'm coming back from a labrum tear stemming from dislocation and am subsequently becoming an expert on the rotator cuff :)
I'm 50 and just recently gone back to the gym so it is nice to watch a video like this so that I can strengthen those muscles as to avoid any serious issues...You are now my go to guy for this type of information.
Thanks Jeff. I appreciate you looking out for every muscle.
Hi Jeff! I have a VIDEO REQUEST!! But first of all, thank you for everything you do through all the videos and programs you make!! I have been watching your videos for the past three years and have basically gotten an education in all things health, fitness and motivation and I cannot thank you enough for all that you have taught me, how much you have motivated me, and for helping me get through my horribly skinny and body hating years ever since I have made changes in my life to be healthier and train like an athlete as you always say. Thanks to you I truly love fitness and being in shape and I look forward to going to the gym everyday now, I dont see it as a chore like most people I see it as the highlight of my day. I'm still working to achieve my strength and physique goals and I know they will take a long time to get there but I know if I continue I will reach them.
The PROBLEM is I have been facing severe wrist pain in my left wrist for the past 4 months and it is really negatively affecting my ability to workout. I'm not sure when or how it started but my wrist has been hurting for a while now, its not broken, sprained, torn or anything it just wont rotate the same way anymore. I can't turn it enough to reach a complete underhand form and I cannot put alot of weight on it. Because of this it is restricting my ability to do nearly every workout I try, especially pushups because my body weight is on top of my wrist while it is in a bent back position which is the most painful position I've put it in, I also cannot do reverse grip bicep curls because when I get to the top position of each rep I have the entire weight pushing down on my wrist from above and I have to drop the weight to the floor, and same for tricep pushdowns as the cable pulls my wrist back. I manage to do dumbbell chest presses and other movements with weight on my wrist sometimes but it still hurts alot and I have to do alot less weight. I'm afraid if I can't stop the pain it will restrict me from doing any workouts at some point and I will fall behind and lose all the results and hardwork I have done so far.
So my REQUEST is, could you please make a video or preferably multiple videos on wrist strength, stretches, ways to keep them healthy and reduce pain, or any expertise you may have that can help me! Thank you, and thanks again for being a true inspiration to me.
Thank you. Just injured my superior ... Rotator cuff muscle. Once healed will work on these.
This is an excellent video. You may just have given me the way to start fixing my left rotator cuff issue that's been with me for years.
Everything I learned about weight training from an anatomical standpoint I learned right here watching these videos.
Jeff, perfect timing. After seeing this I am going to cut the internal rotations, and stick w/ externals and see if things balance out.
1:10 Supraspinatus Supra = above, spinatus = spine (Spine of the scapula)
3:10) Myth 3 Dont train ext rot b/e already gets enough = wrong
3:30 Even in an exercise that uses ext rotation, as long as its not an iso ext rot movement, delts and other muscles will still take over more of the work
3:40 So unless you are only doing ext rot iso exercies, you will not ever be overtraining it
3:55) Myth 4
4:10 3/4 anterior lateral raises with internal rotation = shit exercise for impingement of supraspinatus
5:30 Alt exercise, move the arm in parallel to the way the scapula moves and sits on the rib cage
5:40) Myth 5 - Use same weight on all rotator cuff exercises
6:10 2nd way of doing ext rotation with arms in shoulder press position
6:20 3rd way diagonally across body
6:45 4th way
7:00) Buy these are all different planes of motion and each can use different weight
He compares it to saying use the same weight for squats, deadlifts, bench press, etc
(This comparison doesnt check out though because they are all ext rotation versus comparing different muscle groups entirely like squat to bench press to deadlift)
7:10) Even then these are small muscles so it would be a diff like 5lb on one, 8lb on one, 10lb on one, etc
Guy's the best.
He saved me from multiple surgeries over the last several years.
Once I overcame the injury I kept using these exercises for strength and mobility training.
Best training I've ever seen or done.
Thanks Jeff.
Jeff has some freakishly flexible shoulders to draw on his back like that.
And kneck to watch it
He didn't draw it. It was probably Jesse.
@@VarunSarathy or someone locked in his basement who refused to do facepulls
As a chiropractor who specializes in sports injuries. What is taught here makes so much sense. Train but don't strain. Thanks Jeff.
I want to add my 2 cents to this video.
While I agree most people favor internal rotation, the subscapularis does not always contribute to this issue. While it definatly is an internal rotator of the humerus, no one ever talks about it's other functions, or even the functions of the whole rotator cuff, stabilization of the humerus in the socket.
The subscapularis plays a key role in this, especially in depressing and pulling the humeral head posteriorly.
The other, stronger internal rotators often get tight, short and overactive, being the lats and pec major. These easily overshadow the power of the subscapularis by a long shot. I would argue that most people have this issue. You can quickly spot a weak subscapularis in someone. Most of them have the typical foward shoulder posture, but there's a key point which you need to look at, the front of the shoulder. If the front of the shoulder looks bony and feels hard and tender, this means the humeral head is sitting too anteriorly in the shoulder capsule, which means the subscapularis is not doing it's role of depressing and pulling the humeral head posteriorly.
This is important to know, as most people can get a false diagnosis, avoid internal rotation exercises for the subscapularis like the plague, and never get to the root of the issue.
The exercise he showed, is an effective subscapularis exercise, but also an even more effective lat and pec exercise, due to their effective line of pull when the arm is by the sides, hence why this is such a strong position for most people.
Give the same exercise a shot, but place the arm in a 90° abduction, meaning to raise your arm to your side to the horizontal plane. Perform the exercise there, you will notice apparent weakness in this position, because the lats and pecs have a poor line of pull, and the only muscle that can effectively internally rotate the humerus becomes the subscapularis. This is equally important when rehabbing this muscle, as using the other version strengthens all internal rotators, which we definalty want to avoid.
Sources: student physiotherapy, 3 year personal trainer and just loads of experience in the matter
Great video. Great comment. Thank you both so much.
This video should get more up votes. This comment should also get more up votes.
Sydney Lybeert do you think this will avoid a shoulder impingement?
@@lilnips I don't know if Sydney Lybert will respond but I think shoulder impingement has more to do with the positioning of the scapula in space. If the spine is leaning back & rounded - and thus the thorax is rounded - then the scapula will tip & shift up & forward to counterbalance, creating the rounding effect. The scapula will also be obstructed by the rounded back and will not be able to swing as freely sideways. If the scapula is misaligned because the thorax is misshaped & misaligned, then the arm will hang off of & move around it's joint on the scapula differently. The head of the humerus will migrate forward & up creating less space between itself & the acromion. Also, some people have more prominent acromions than others. This will lead to impingement.
Fighting internal rotation due to a rounded back and shortened larger lats & pecs (which are also internal rotators) by exercising the smaller external rotators while neglecting the subscapularis - is a case of mistaken identity and a never-ending fool's errand. Internal rotation does not automatically mean impingement and exercising the subscapularis, if the scapula is crooked, will not change a deficit in thoracic extension which will lead to impingement.
Internal rotation due to the pecs & lats should NOT be conflated with and seen as a substitute for internal rotation caused by the subscapularis. The subscapularis is a stabilizer and, as such, is a "core" muscle. The pecs & lats - which are more powerful superficial muscles - are NOT stabilizers and, as such, are NOT "core" muscles. Without a solid underlying foundation of, e.g., the shoulder rotators, the pecs & lats will de-stabilize your shoulder.
It is more likely that the subscapularis, deeper to the pecs & lats, prevents the anterior upward & forward migration of the glenohumeral joint and thus prevents its impingement against the acromion - assuming that the scapula is where it should be because the spine & ribcage are where they should be. Your arm can fight to turn outwardly but it will still get pulled directly forward while it's turned outward. In other words, you can do rear delt laterals, rear delt rows, external rotations, dumbell high pulls, W's, FACEPULLS, etc., all-day-long BUT it will NOT unround the spine & thorax and thus will NOT change the positioning of the scapula that must balance on a crooked trunk, and thus will NOT truly unround the shoulders to stop anterior migration & impingement of the humerus' glenohumeral joint against the acromion. Doing these exercises are great - and you should do them - but they will not fix the root cause of the shoulder misalignment & impingement - which is the rest of the entire, whole body.
Once again, the pecs & lats are internal rotators BUT they are not internal - anterior - stabilizers. In summary, the most important take home point is: The scapula must be in the correct position which means the entire body - it's tissues - must be shaped & aligned in the correct position AND, rather than the external rotators versus the pecs & lats, the front & back (as well as top & bottom) glenohumeral joint rotators should be in balance.
@@Abdulrahman11717 Hi, Abdoh. I don't have much time at the moment to give you a more in-depth answer but I wanted to give you at least something to work with and get started. The answer, actually, is not doing isolation exercises for the shoulder joint. Before I go further here, consider NOT doing shoulder rotation exercises with abducted arms. That is like sawing your supraspinatus across the grain of the muscle with your acromion. Instead, do the shoulder rotations with your elbow at your side or lower than shoulder-level. Internal rotation, i.e., your subscapularis is not your foe. If you stand sideways to a mirror with your palms flat against the side of your thighs and thumbs pointing forward and, from that stance, if you straighten your spine and watch your shoulder blades go back, you will see that your shoulder necessarily internally rotates a little to keep your thumb pointing forward.
So instead of focusing on the shoulder, you should change the alignment of the whole body upon which the shoulder sits (as I had alluded to above) by cultivating more favorable connective tissue growth in-between your muscle cells and across your joints. And so, surprisingly, the answer is yoga Sun Salutations and yoga-like stretches. Now, there are a lot of videos, teachers, & variations out there and you're welcome to explore them all but I would not suggest most of them for lining-up the pelvis & spine. But I did do some TH-cam re-searching for you. Assuming, you don't have any injuries or predispositions that would preclude you from safely & comfortably doing the following, I specifically recommend these 2 videos by this guy.
If you can, master these:
Ashtanga Yoga: Surya Namaskara A (Sun Salutation A)
th-cam.com/video/9P5PSqmnu88/w-d-xo.html
Surya Namaskara B (Sun Salutation B)
th-cam.com/video/S94_5zvx3MY/w-d-xo.html
Notes:
There are a few changes I would make in the videos:
Don't rise up from forward-fold or forward-bend to standing with a straight back.
Roll your spine up to standing instead. Rolling up the spine is called "Spinal Integration."
"Spinal Integration" will un-round the upper spine more effectively. This wave-like movement ends with a tucked chin.
Inhale, roll up a little further. Stop to exhale. Inhale again and roll up even further, etc...
At least, in the beginning, do the standing, forward-bending, plank/pushup, up/down-dog, & high lunge separately.
Break up the Sun Salutation practice into a 4 part version:
I. Standing, Forward-Bend/Forward-Fold/Forward-Bend, Rolling the Spine Up to Standing [repeat]
II. Plank to Lowering Push-Up Position to Knees-Chest-Chin [repeat]
III. Upward-Facing Dog [Look Up w/. Head Last] [Look Down w/. Head First] Downward-Facing Dog [repeat]
IV. Alternating-Sides High Lunges to Alternating-Sides Low Lunges [repeat]
[Try to keep your knees straight to stretch the upper thigh. Lower the knee when you get fatigued.]
Use a timer especially when doing the asymmetric stretches one side at a time, e.g., when doing the lunge stretches.
Set the timer for 40 seconds (10 seconds for set-up time; 30 seconds for stretch time.)
Over days & weeks, work your way up to doing 1:40 (90 seconds stretch.)
It takes about 30 seconds for your nerves to start allowing the stretch to go farther.
It takes about 60 to 90 seconds for the tissues to stretch farther still from thixotropy.
Of course, don't over do it. There's only so much one can do at a time. As with weight training, the goal is to initiate the healing & growing process without injuring yourself. So be careful and respect & listen to your limits and how you feel.
Also:
Inhale when you look up, raise your arms, & bend backward or arch your back.
Exhale when you look down, lower your arms, & bend forward & round your back.
In addition:
Work on Thoracic Extension & Thoracic Rotation.
Jeff's got some great videos & info on that.
There are other things you can do for that but I'll save that for another time.
There are a lot of other things I could recommend, e.g., some (but not all) from the Astanga series, some not from Astanga yoga, and other stuff that looks like yoga but isn't yoga (although the word, "yoga", itself simply means "yoke" or "mastery" kind of like "kung fu" which means "skill.") But I think this is enough for starters. Do this habitually (almost) every day, regularly, like brushing your teeth & combing your hair and you'll see that you'll stand easier & more simply and your shoulders will sit easier & more simply as well.
@@Abdulrahman11717 You also mentioned scapular winging. I sort of addressed it above with the Sun Salutation suggestion. Hidden within the Sequence are opportunities to undo scapular winging. And there's more that can be said & done directly about it. I will update this comment later.
this is exactly what I needed thankyou so much!! I've been suffering cuff injury for 6 months now and it still hasn't healed, thanks athlean! :)
I've learned so much from your channel! coach cavalier for prez!
I wish I could train with you, you are incredibly knowledgeable and put everything together in the way my brain just loves absorbing information.
TH-camr of the year.
Jeff, thanks for sharing your wealth of knowledge! I'm 56 and have a shoulder impingement injury. Since I started focusing on external rotation exercises to rehab the shoulder I've begun to have hope that it will heal, and I can return to normal training at some point in the future. It's been 3 weeks since the injury and after doing these exercises I can do an overhead pressing movement with no weight, and have no pain! I know I still have a LONG way to go, but thanks to your advice!! I now
know I can at a minimum, live pain free, and with patience, at best return to regular training.
i have learned more from you in a few weeks than I had previously learned from years with personal trainers. Thank you so much for such clear instruction.
have had this issue for yrs and never knew which area of how to target it thanks a lot
As a newbie personal trainer i really really appreciate this channel now, especially since i have a basic understanding of anatomy. Jeff is the best!
very good, this has help me so much. I have a rotator cuff injury and these have help more than anything i ve tried and ive tried them all....thanks for the video
thank you for your effort
This is so important. 4 months ago I got rotator cuff injuries in both sides so now I do external rotation before every pull and push day. I do them with dumbbells because it's easier to set up but I want to start trying with the cable because it seems like it'll feel more natural. Thanks Jeff!
Very good info for my shoulder injury
LYFESTYLEGAINS also try hanging treatment for shoulder injuries. it works like nothing else
B33SON hanging from a bar? would that help a torn rotator cuff?
I believe you concerning the farmers walk movement.
Try searching internet for Codmans and pendulum exercises and see if they appeal to you.
I started the pendulum work with a three pound dumbbell and sometimes go up to a ten pounder. But I find I get different feeling from a very light weight and a heavier weight, so best to try both. Sometimes a heavier weight causes me to guard my shoulder and the movement does not work deep into the shoulder when I use a lighter weight and I can allow my shoulder to relax more during the movement. A very strong and muscular person would probably never have to exceed fifteen pounds for this movement and I will still tell them to try the lighter weight to determine which one they prefer.
The farmers walk will put a stretch on the upper trapezius and even the deeper levator scapulae which may be why it helped your neck problem.
only wet cupping cures it because oxygen and food goes there to cure it
The reference is me may be for the first time in the world. After 7 months of useless pills and cortizon injection and a lot of pain I went to the person making wet cupping and "ordered" him to place 3 cups to my shoulder to take the dirty blood and after 5 days I was completely cured thanks to God. ( I found out this by comparing with my leg. I had the same problem but the tear was cured because I was walking but in my shoulder I had no such chance. So only wet cupping cures it because oxygen and food goes there to cure it in this way.
Not one cup like the one in this video but three cups next to each other on the same region th-cam.com/video/4UKzyhKnnBs/w-d-xo.html
simple logic! the tear needs oxygen and food to be cured and the only way is to take the dirty blood and send fresh blood with oxygen and food. there are no studies because YOU have to suffer from it so as to FIND the solution.
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This helped me huge Jeff thank u. Always been taught to empty the can and have had posterior deltoid issues from literally that. Thank you!
this dude literally found my problem on the same day, as i got my shoulder injury...
sack gesicht Jeff's a wizard like that. Lol
Fabulous and invaluable information on working the rotator cuff AND what NOT to do!! I always believed that internal rotation lift (Empty Can) was a bad move to make, you confirmed it to me. And breaking those myths, especially that one that you don't need to isolate the rotator, that all the other exercises will cover it. I always felt also that other muscles will compensate. That's probably why I like Cathe Friedrich's training too because she always manages to slip in exercises that isolate the rotator cuff, she's a rascal that one! Thanks again for this amazing education!
This channel is so educational. I love it! :) Merry Christmas to everyone in the comments.
Hound Life Vlogs Just made a new edit that we worked insanely hard on. Would mean the world to us if you could take a look and maybe leave feedback. Thanks in advance guys!
OTA is a pathetic loser, spamming all over this video...
Merry Christmas to you too :)
Merry christmas and have a beautiful end to your year
Yes very educational. This guy is awesome. Best channel. Merry Christmas.
Could listen all day to your sessions! Plain talk, easy to understand. Great tool to assist with my PT training. Thanks a bunch!
Jeff, you mentioned that you had a Labrum tear. Did you have surgery? And it is worth not doing it? Sure, surgery is very invasive and you'll have to do rehab and stay some time off the gym, but you will came back fully capable (yeah?) instead of feeling pain and having to work around this every workout. I'am 20 years old, and I follow your channel since I started working out 3 to 4 months ago, and my shoulders were golden( I always followed your advices), but one day I was doing weighted pull-ups (22 lbs) and just let my body falls in the last fatigued rep, since then I've been feeling that instability that you metion and pain consistently during any upperbody workout. Isn't better to just do a surgery and be done with it? I also have a inguinal hernia, so I had to make peace with surgery.
This come from you saying that there is no way back from a Labrum tears, there is just ways you can workout around the pain and instability, and I don't this for the rest of my life.
I am back and stronger than ever after my 2 labrum surgeries. I would hold off on doing it until you absolutely can't stand the pain anymore. Recovery is the most pain you'll feel in your life but the end result is worth it. Upside is my bicep looks more jacked than the one I have not had done!
I have useless Medicare. You are my physical therapist. I can work out so much better thanks to you. You are an awesome PT and human being.
SECONDED
Why don’t md’s explain it like this?!?! My right shoulder thanks you sir!
j1xcalibur Doctors are trained to diagnose, treat, and be passable at patient interaction. They’re not really trained to teach, even though they have to
AT AR That is a better answer
That's why they refer you to therapists. So they don't have to try to explain it.
It's awesome to see more rotator cuff information. It is overlooked and underrated even though it gets injured all the time. Also, it is fundamentally essential to develop for your shoulders and to lift heavier weights. Keep up the good work.
y'know,therz alot of "empty can" in certain swimming strokes. And it can hurt,and many swimmers experience swimmers shoulder..not fun.. I need to do opposing moves
My posture is pretty bad. I´ve got winged scapulas and my shoulders are a little bit forward. This video contains a ton of useful information i´m going to be using. Thank you very much.
jeff i have a question could you please tell me what i should do,
my supraspinatus is torn for abotu 40 %, i am doing PT therapie right now, and after every single massage of that area it feels like it even torn more....
should i stop thme from massagin it? i tell them and even scream from pain when the press they wooden massage stick in thre as hard as they can, but they say i need to get " my muscles lossened" but it just feels like they tear it appart even more...
so should i let them torture and hope they know what they do, or should i listen to my body and make them stop from massaging it?
@bluemona yes i stopped.with the massages, and do some range freein movements instead...
I just do what i can and like this it gets better for like 0.1 % everyday
But the sad thing is i still cant lift or train martial arts, which is my passion.. which makes me drink very much which doesnt help the healing process of the body at all...
Holy $#*11 Jeff, it's 2018 and I did the empty the can just last week! They gave me those exercises at Kaiser 25 years ago for my impingement (caused by upright rows in the 90s, when coach said it was a good exercise). And my shoulder has never really gotten better, until I started lifting maybe a decade ago. Fast forward to about a month ago, I'm trying to lift again at 43 after maybe a year off, and I started having trouble with my shoulder again. And here in I'm the gym just 2 days ago, doing the empty the can exercise. Bro, you just changed everything. I've been doing external and internal rotation exercises prescribed by a physical therapist for a slight labrum tear on my other shoulder 2 years ago (not a full slap tear), but I was still doing this bad empty the can nonsense. Damn. I'll be doing some of the new exercises you prescribed here, and ditching the bag ones. Thanks so much, man!
I feel ripped just watching him!
Have a rotator cuff injury from swimming. Using your videos for my rehab exercises before I get back in the water. Thanks.
Jeff, what rep range do you recommend for rotator cuff exercises? Can going too heavy be detrimental to the shoulder joint? Similarly, can high volume (30+ reps) hurt it?
Thanks for doing this channel, it has been a big part of my inspiration to pursue kinesiology and biomechanics.
I'm curious about rep range too
Keith Given I do 8-20 reps. medium heavy.
Work on endurance reps any where from 15-25, because these are endurance muscles so it's best to train them like this
Depends on the goal of the exercise. 2 or 3 sets of ten. Start with Thera Band or light dumbbells of 2 or 3 pounds. You're a beast if you can do a real rtc exercise with 5lbs
only wet cupping cures it because oxygen and food goes there to cure it
The reference is me may be for the first time in the world. After 7 months of useless pills and cortizon injection and a lot of pain I went to the person making wet cupping and "ordered" him to place 3 cups to my shoulder to take the dirty blood and after 5 days I was completely cured thanks to God. ( I found out this by comparing with my leg. I had the same problem but the tear was cured because I was walking but in my shoulder I had no such chance. So only wet cupping cures it because oxygen and food goes there to cure it in this way.
Not one cup like the one in this video but three cups next to each other on the same region th-cam.com/video/4UKzyhKnnBs/w-d-xo.html
simple logic! the tear needs oxygen and food to be cured and the only way is to take the dirty blood and send fresh blood with oxygen and food. there are no studies because YOU have to suffer from it so as to FIND the solution.
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I am very happy that you are here.
Thanks.
0:44
Shit just got real!
Armani Ooooohhhh!!!!
Armani Just made a new edit that we worked insanely hard on. Would mean the world to us if you could take a look and maybe leave feedback. Thanks in advance guys!
OTA is a pathetic loser, spamming all over this video...
heck yes
Armani I
I've been having supraspinatus pain for over a year after my shoulder locked up doing overhead tricep pulls on bands while at full extension, I couldn't move at all. I got out of it by moving my arm around until it released (under full tension of the bands the entire time) but when it released it popped real loud and hasn't been the same since. Couldn't laterally raise 10 pounds. Couldn't raise my hand over my head without pain. Did a few sets of these exercises at home and afterwards the pain was gone. I finally have full range of pain free motion. My entire GH joint feels much less loose. I'll be doing these exercises daily from now on to get my GH tight again, which has always been very loose and surely what allowed injury to happen in the first place. Thanks for posting this.
We gonna learn today! Jeff took out the markersss, no fuckin around todayyy
You have by far the best videos getting around on TH-cam , thanks Jeff !! Currently working on a rotator cuff tear and much appreciated!
So when should you train your rotator cuff? Before the workout or after? I usually do some rotator cuff work in my warmup and occasionally end the workout with rotator cuff strength exercises.
Sam Witwicky's Gaming Channel After your main lifts since it's accessory work.
+Shaquille Makowka jesus christ just make sure you warm it up on your push days unless you want to snap it the fuck up.
Probably best after the workout. You do not not want to exhaust your rotator cuff and decrease its function as a stabilizer muscle with fatigue prior to exercising the larger mobilizing muscles arms, shoulders, chest or back.
If it's a lagging area, warm it up with something less taxing. Shoulder "dislocations" with a band or stick are good. Don't fatigue those muscles before heavy compound work. Isolate them after major compound work is done.
As someone who has a rotator cuff injury, tore it and dislocated my shoulder, the band exercises near the end are the optimal and best for this type of strengthening. Same things my physical therapist had me to when it first occurred, good luck.
I had my rotator cuff surgery in 2012 but the pain in my shoulder was always there. I had been doing the exercises since then but the pain never went off until I saw this video. I am doing the exercises you mentioned for almost a month now and I have made a significant improvement, pain is reduced to a significant level (almost zero). Thanks a lot, ATHLEAN-X for making such useful video
Do a body weight rotator cuff exercises video, please.
just buy a power band, I do not think there is a way to train it properly without any equipment
well if you think about, instead of movin your arm to external rotation move your BODY to put your arm at external rotation (im only using my imagination, so please be very careful, and don't blame me if something happen hahaha)
Walking with my palms facing forward made a huge difference for me; simple but effective.
Your rotator cuff can't handle your bodyweight alone. It just can't. Many compound bw exercises involve it, however.
this video helped my rotator cuff so much. I stopped working internal rotation of the subscap focus primarily on external rotation, now my ac joint is finally on the path to a full recovery. huge difference, thanks for what you do.
HONESTLY I saw a dream that jeff was my college teacher. He was wearing formal clothes and he said to students to read their studies out loud,he was giving us projects etc....HE WAS FUCKING PERFECT!!!! His class was expensive though (it wasn't free)....like his programs....I AM NOT MAKING ALL THIS STUFF UP
***** hahaha I think I am in love
i love how you said go back and watch this a couple times. Your not joking, every time i rewatch a video of yours i litterally soak up more and more of the information. You give out soooo much valuable and deep detailed things to learn in each video it blows my mind. I thought i was just slow, im glad you mentioned rewatching a video of yours. LOL foreal JAMMED PACKED FULL OF AMAZING EDUCATIONAL LESSONS AND TIPS.
Ever since my left shoulder was injured in a car accident It pops and grinds when I lift my arm or externally rotate the arm (pops right at the front most point of the scapula spine), it has been several years since the injury.
Should I continue to do shoulder workouts as normal, or is the answer to do something else? I've found so much conflicting information on this topic from PT and online folk. Is it mobility? Weakness in a part of the muscle? I've just been avoiding range of motions that cause the popping, unsure of what to really do.
Also thank you for your contribution to the community Athlean-x.
Gruzuk snapping scapula. see a surgeon and get the bones trimmed
Gruzuk I haven't been in any accident but somehow both of my shoulders have started making pop sounds and my right shoulder can move out if its place even though im only 18
Simon C Its shoulder impingement so it sounds like mate, can be caused by tight front delts, bone spurs, or rotator cuff issues, see a physiotherapist of GP, I have the same, rest with ice and if the problem persists go back to the GP for scans or excersises etc to progress
Gruzuk You can do rear and front strengthening excersies with light weight (2kg or less) or resistance bands, but try to increase shoulder motion to reduce drivtion from humeral head
Friction*
Really love this channel as physiotherapist. It always helps me to improve.. Thanks a lot..keep going..
Front raises with straight arms kills the long head of the biceps.
jeff you helped me a lot in help me to build my body.for now my bicep is growing thanks to you.
How often should we train out rotator cuffs?? and should we train it at the end of the exercise??
M. H. train rotator cuffs on shoulder, chest, or back day typically upper body days. train doing maybe 1 exercise and maybe like 3 on shoulder day
After surgery on both shoulders (three screws in each now after four surgeries - two surgeries on each) therapy with these exercises were three times a week working up to thirty reps each exercise. The weight is very light in the beginning, but should be increased as strength improves. This is for a therapy regime, not bodybuilding. Still, it is a very weak group compared to other groups.
going through physical therapy right now for rotator and Labrum surgery. Your exercise pointers are.spot on from what my PT tells me. love your videos. tha ms for.yourr dedication.
What do you do when you feel the bone "clicking" when you do certain movements?
Tight muscles, myofascial release. Dont even try stretching, useless as fuck for tightness, and usually tightness means weaknesses somewhere else, gotta find the root of it.
Man, I am suffering from a supraspinatus tendinopathy and I found that this is extremely helpful, thank you so much, many thanks really because these will make me much more cautious❤
I feel like an ogre laying on my ass watching your videos
Rotator Cuff videos on the AthleanX channel are always helpful. I always appreciate the work put into these videos. The markers really help with showing the different muscles. Thanks.
Is it safe to train (strengthen) the rotator cuff every day or do they require rest just like every other muscle (except abs)?
Abs should be worked out like any other muscle, all muscles need recovery time.
Every muscle needs rest, having said that, they require a shit ton of volume and frequency but not alot of intensity to grow
When doing rotator cuff exercises, do you guys feel the burn on the side of the arm? Or on the back area where Jeff has the markings?
Someone PLEASE answer.
@@GoogleAccount-po1gl I feel it on the inside of the shoulder. I find that when isolating shoulder muscles it's beneficial to protract the scapula to remove the trapezius off of the equation
@@GoogleAccount-po1gl again, you need a shit ton of volume to feel the burn
You are the most reliable source for information on athletic training.
Thank you for all that you do!
Time to pr rotator cuff exercises!
Smile :) no.... please be sarcasm, you're going to ruin your shoulder you should be thinking strict form for at least 10 reps
Spencer Giese it was obviously a joke
Definitely good info. Since I had seen a video earlier last year (of course one of your own) that covered shoulder issues, I've been working my rotator cuff every single chest day with direct work. You also made a video on band pull apart and I'd never considered that before. Since then I've been doing them on all other days. O developed shoulder issues shortly after getting out of the Marine Corps. Thank you Jeff for spelling it out.
Outstanding advice. 100% accurate.
Thanks Jeff, I totally agree! I had shoulder issues going through school. I was told (by a healthcare provider) to do empty can exercises with a band as physiotherapy, and it seemed to help. A few months later my supraspinatus tendon tore (partial tear) and I lost a week and a half of school. It turned out I had an osteophyte (bone spur) on my acromion that was wearing out the (already weak*) tendon. At the recommendation of my healthcare provider (same person), I switched to full can, and I've had no problems since.
*Long story... Short version: weak / healing tendon = extra susceptible to bad mechanics! ... To my healthcare provider's credit, he studies continually, and adjusted his recommendation as soon as he learned of my injury.
Man I never get tired of this guy's intro lol...
mike hawk lol
Mr. Fitness Just made a new edit that we worked insanely hard on. Would mean the world to us if you could take a look and maybe leave feedback. Thanks in advance guys!
The best intro is Bradley Martyn
I like his other intro more, the one with the loud ass rock music
👍
As a 63 year medical guy trying to stay active, trust me, you will get shoulder issues as you get older. And Jeff really knows what he is talking about. Great video!
Does anyone know if it wise to do this on a shoulder day or perhaps another day? I think I remember Jeff saying before that you should never do a overhead press, for example, and rotator cuff work the same day.
That's what I figured, thanks for the feedback.
Mikhail Mikhail Just made a new edit that we worked insanely hard on. Would mean the world to us if you could take a look and maybe leave feedback. Thanks in advance guys!
Mikhail Mikhail in his program he has rotator work after you do your main shoulder exercises
he has you do rotator cuff exercises after Pushing workouts in AX-1, probably to make sure you get enough external rotation after all the pushing and because if you do it on a pulling day they are already somewhat fatigued so you might not get as good of a workout on them. plus that way you get some indirect work on pulling days and direct work after pushing days so more total work on them for the week.
Rocky Reuben I've done AX-1 and just started AX-2, plus the TNT workouts, if you're already an advanced lifter you can start with AX-2. Athlean-x is great for strength and fat loss especially for balancing out strength imbalances because it forces you to work you're weaker side and the muscles/movements that get ignored by most people, i have way more strength in my legs after AX-1, i was already lean so i skipped alot of the intense "cardio" days but they would definitely help with fat loss and improve foot work/agility/quickness
Great advice, I'm going to do it next january. My shoulders pop out everytime I get hit playing basketball, I've lost muscle mass and It's gotten worse. I can't externally rotate abruptly cause it will go out. Let's see what they find with the MRI.
wow great just had my 3rd rotator cuff on left side,2x on my right im 63 and have lifted my whole life will be so careful this time and my pt din't explain half as much as you did great job thank you .
Just a suggestion but this guy could do a program give away for christmas
Iced Angel he has a program... it's called all of his videos. do all of his videos. boom. u will be ripped in 2 days haha jk
what do you want? I might help because I've been reading a book by Tudor Bompa and studying it for 8 months I might help you. Also the book has already programs ready for different sports.
Excellent video, thank you. I'm three months into rehab after Anthroscopic Capsular Release surgery, and the information in this video will be a massive help.
I had shoulder bursitis, bicep tendon problems, and pinching when overhead & bench pressing. I found partial help from shoulder bursitis excersises, but this video finally cracked the case. Now I know how to avoid and treat this problem in the future.
Thank you!