Rotator Cuff Exercises & Stretches with Resistive Bands - Ask Doctor Jo
ฝัง
- เผยแพร่เมื่อ 2 ต.ค. 2012
- Rotator Cuff Exercises & Stretches with Resistive Bands: www.AskDoctorJo.com These rotator cuff stretches are great to strengthen or rehab shoulder. These exercises are performed with resistive bands, and they can give your shoulder a great workout. Buy a worksheet with these rotator cuff exercises at: www.askdoctorjo.com/product/6...
Doctor Jo on Facebook: / askdoctorjo
Doctor Jo on Twitter: / askdoctorjo
More Details About This Video:
If you are having shoulder pain, most likely the rotator cuff is involved. The rotator cuff is made up of four muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. They are very important in shoulder movement and stability. You can have a strain, sprain, partial tear, or full thickness tear of the muscles.
This video will show you some simple strengthening exercises standing up to get your rotator cuff strong again. You will need a resistive band for these exercises and a door to hold the band in place. Put a knot in the middle of your band, and close the door on the band. For the first exercise, place the band above your head. Make sure the door is closed!! You are going to do rows. Try staggering your feet so you can get a good stable stance. You want to keep your elbows in close to your body and make a rowing motion. Try to squeeze your shoulder blades together when you pull back. Make sure you are using a slow controlled motion. Try 10-15, and work your way up to 20-25, then increase the band. You want to repeat this with the band anchored right in front of you, and then down below by your feet.
The next set of exercises is going to be internal and external rotation of your shoulder. Anchor the band right in front of you again. You want to be able to hold your arm bent with the elbow at a 90-degree angle. First is external rotation. Start with your arm at your stomach, and pull out to parallel with the door. Then you can turn around for internal rotation. Have your arm parallel with the door, and then pull your arm into your stomach. The last exercise is bicep curls. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don't let the band control you!
DISCLAIMER: Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor. - กีฬา
![เจอประจำ ตอน เปิดเทอมวันแรก [EP.29]](http://i.ytimg.com/vi/eFK-B836i60/mqdefault.jpg)
Buy a worksheet with these rotator cuff exercises at: www.askdoctorjo.com/product/6-rotator-cuff-exercises-with-resistive-bands/
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at th-cam.com/users/askdoctorjo*
I just want to say THANK YOU for this. I love the worksheets and this one is especially helpful for when I travel. Along with bands, your worksheets enable safe exercise almost anywhere!
You're welcome!
Glad to hear! Good luck!
You're welcome!! I hope they help. Good luck!!
You're welcome! I am glad they are helping. That sounds like your AC joint you are referring to. AC joint sprains are very common after falling on your shoulder. These exercises are probably the best for it. If you want to check out my website, I have other shoulder videos if you want some more ideas for exercises. Good luck!!
Hi Dr. Jo,
I'm Aryan, and I'm suffering from rotator cuff injury in my right shoulder but no tearing. My shoulder dislocated six times and its in almost stretched condition. I've been doing physiotherapy, but I'm not sure about my recovery. I'm a marine engineering cadet, so I need to do some hard jobs and swimming...
Can I fix my shoulder with these exercises ?
will it help me...?
It should! After a surgery like yours, it is not about using a lot of weight, the muscles need to heal and strengthen with proper technique. Quality is more important than quantity!! Good luck!!
I am glad they are helping!! I don't think I could ever take myself too seriously :-)
You are working different parts of the trapezius and rhomboids when you change the position!
It seems like forever when you are in a sling!! Have you been able to do passive range of motion exercises? I have a video for those if you are able to do them to keep your shoulder loose!! Good luck!!
Your videos are Top Notch!. Thank God you are out there. I need help for all over my body especially for my gone bad rotator cuff. Almost every video applies to me since I was hit by a car a decade ago resulting all this. Knee exercise was superb! Now this! I will start doing this very exercise today for my right shoulder. Thank you Dr. Jo so very much.
Your videos are great Dr. Jo! I am an LMT in Maryland and am working hard to not only deliver great bodywork to my clients but also educate them so that they don't find themselves dealing with injury. I am finding the Rotator Cuff is the most misunderstood concept to most and one of the most injured and surgically repaired of any other part of the body. Amazing how many clients come to me even years after surgery having no idea that the rotator cuff is a group of four muscles not a physiological location in and of itself. Anyway, Thank You for your fun videos and taking the time to educate people! I wished I lived closer and could refer people to you!
Thank you, and you're welcome! It is pretty scary how little information is given to them before they see us. Often (if it's not written on the referral) I will ask a which rotator cuff muscle was torn, and the most common response is, "I don't know, the doctor didn't tell me."
Great advice.Thank you from one of your fans in Ireland
Thank you so much. I recently injured both rotator cuffs and was looking some useful exercise tips as I recover. Lots of videos out there but yours is by far the best.
You're welcome, and thanks.
Thanks, Jo!! I feel better after only one day of doing your exercises. You're the best.
You're welcome, and thanks.
Your doing a great job! I enjoy the fact that you keep it simple and add you humorous flare to it.
Have a safe and joyous Holiday Season .
weippertc75 Thank you! Happy Holidays to you too!
Thanks Doc- this must be THE most comprehensive, simple, effective and workable exercise video I've ever seen. A while back I dislocated my shoulder and did a lot of damage to my rotator cuff and other parts of my shoulder. These simple yet very effective exercises have been a tremendous help. I was advised by a physio to strengthen the area as best I could as it would make surgery more effective when I get to have it and I have noticed results over the last couple of weeks, since I first saw the clip. Thanks again Doctor Jo.
You're welcome. I'm glad they have helped.
Supraspinatus, infraspinatus, subscapularis, teres minor = rotator cuff!!
Your RTC stretches and strengthening exercises are Really helping!!! I'm an equestrian with overuse of right shoulder. I'm finally getting some relief! Thank you!!
You're welcome!
great videos has help my running.
Hmm. That seems like a really long time for an acute fracture and "mild" tendonitis. Might be time for a second opinion. Unfortunately MRIs are not always 100% accurate. They can easily miss tears. Has anyone tried kinesio tape on your shoulder to help with functional movements?
Thanks
Thank you so much for this! I was looking for rotator cuff exercises and when I saw you had a video, I knew I could just trust it to be good:)
You're welcome!
I've been doing your other video for shoulder strengthening exercises. Do I do this video with the resistance band next after a week or two of doing the exercises in the first video, or do I do both videos together?
This is amazing. I paid hundreds of euros in fisiotherapy and I still wasn't advised this well. Thank you
Thanks, and you're welcome. Good luck.
thank you so much --I have watched zillion video on rotator cuff ,and your beat everyone one of them ---you mag it simple workout using resistance bands.--tnx
You're welcome! Good luck.
Thank you Dr.Jo, I am on my way to relief starting today after watching your video. As long as I keep it going (stretching)
You're welcome. Good luck!
Great information,just got my bands, will start these now, thanks
Thanks, and you're welcome. Good luck!
Hi doctor Jo ! I have a lift a frozen shoulder and tendinitis soon as I start to watching your Video, I get progress , My shoulder start moving and feel better .Thank you very much and God-bless you.
SLAVA.🙏🙏❤❤
You're welcome.
Thank you Dr Jo, great exercises! You explain and show the exercises the most effective way. Very helpful 🙏thank you
You're welcome, and thanks!
Thanks for guidance
You’re welcome.
Thanks Doctor Jo...recovering from rotator cuff surgery and like to change up exercises. I enjoy your videos and they have helped in my lengthy recovery!! Rotator cuff surgery is NO FUN!!
You're welcome, and thanks! Definitely no fun.
Helped after one set. Thank you very much!
You're welcome!
Thank you! This was a helpful Video!
+Lars Knobloch I'm glad it helped!
great vid, Jo
claude878878 Thanks!
Great video! Thank you so much!!!
+Thuy Ha You're welcome, and thanks!
Great videos. Thank you DR
Thanks, and you're welcome.
Dr. Joe you are such a dork! Because of that I am going to watch all your videos. You also keep it simple and that is also what I appreciates abouts you. Thank you!
Thanks...I think :-)
It is one of the highest compliments I can give a person. You made me laughter and informed me.
Glad to help in the dorkiest way possible!
Thank you for these videos. I’ve been doing them for a few weeks. Seems to be helping but my right shoulder is so bad I notice a difference in the development of my left arm from my workouts. Any thoughts?
Awesome video, Thanks Doc.
Thanks, and you're welcome!
The video is marvellous!! It is very helpful and professional !!
Thank you so much!
You're welcome!
Your videos are great! What different specific muscles are you using when you change the spot of the Theraband for the row exercises?
Thanks Dr.Jo,quite inspiring.Will do all those exercises coz iam a victim of the Rotator cuff injury.
You're welcome. Good luck.
Good series of videos.
Thanks.
You're welcome.
Thanks for the video!
You're welcome! Good luck!
You are an angel! Thank you for your help.
Thank you, and you're welcome!
You are really a good expert! Thank you very much
Thanks, and you're welcome.
This is very helpful.. Thank you much.. but how soon can you start these following a rotator cuff repair surgery??
I tore my labrum last year. This routine really seems to reduce the pain and crunching noises. Both my shoulders fell better since doing these.
TheReReRetard I am glad they are helping! Good luck!
Thank you
You’re welcome.
Thanks!
You're welcome!
Thank you for this..
You're welcome.
thank you so much , Very helpful .
You're welcome, and thanks.
Thats really helpful, thankyou so much
You're welcome.
Great exercises, hope they're going to get rid of my shoulder pains and weakness, will report back in a few weeks to let you know. Doing pool exercises with aqua cuffs as well.
I hope they help too. Good luck!
Thanks so much for sharing this amazing video. 😘😘😘😘👍
You're welcome.
Thanks dr.
You're welcome.
Very helpful with your videos. Thank you so much, Dr. Jo! I've been looking all over online and final found some good tips. I've had my resistance bands for a while. Just never used them for rehab / strengthening treatments. Now I will, thanks to you. As a competitive swimmer & triathlete, I'm having a positive look forward on using your videos to help fix my torn rotator cuff. Thankfully It's a minor tear, and I do not need surgery. But sorry for my long comment. But one last question, how often should I do this per week? Thank you!
Thanks, and you're welcome! If you can do them 1-2 times a day, that would be best. Good luck!
Thanks 👍
You're welcome.
Hi Doctor Jo,
How long should you wait until you start strengthening your rotator cuff, and muscles around it. After a bad injury ?
Awesome! Thanks much
+Dennis Allard You're welcome! God luck.
Useful advice by Dr no
Thanks.
thanks you
You're welcome.
Any suggestions for supplements that may help with inflammation = I started using your video and so far so good - I don't want surgery and a good program for my right rotator cuff
Nice 👍
Very good video.I love it as I can do it at home.thanks a lot doctor Jo.
SHUBHADA MOGHE You're welcome! I hope they help. Good luck!
hi, i dislocated both my shoulders 2/3 years back and got a bankart repair i never did rehab and since then i could not do allot of push ups and pull ups or any other shoulder exercise. will this help strengthen my shoulders and make it easier to work out?
How often during the week can these be done? I've tried exercising my shoulder once a day, and once the next day with a light resistant band. I took a break today. My shoulder is hurting quite a bit today though. With numbness into my fingers. My pain is mainly to the front of my shoulder which I think is my rotary cuff. My shoulder was partially out of place. Since I got it put back into place it's been hurting since.
Thanks Ma am
You’re welcome.
You are so gorgeous, and knowledgeable, thank you!
Thanks, and you're welcome!
Excellent. Your videos are informative and helpful, Dr. Jo. Your subscriber from India.
Thanks!
Thanks.!
You're welcome!
Hey, I've had an MRI and the doctor said its an Acute Fracture to the humeral head and mild tendinitis. He told me to take 2 months off, I returned and it still didn't feel good. And I've been doing resistance band workouts and dumb bells.
Excellent tutorial using rubber bands!
Thanks!
That's a nice blue wall. Cheers up the mood.
thank you
I've only Rested, Iced, Heated, and used Rub-ons such as Tiger Balm and Icy hot. I also forgot to include this, but when I raise my arm above shoulder level, my joint feels kind of loose, like it can easily snap off, or disconnect.
Hello Dr ,
I am a triathlete and for about 5 months I stop my triathlon training all together…is it possible I developed rotator cuff pain due to lock of my daily routine? What is the best way I should start my swim without aggravating my right rotator cuff and which experiences are best to get it back to normal? Thanks so much for any assistance you can provide.
Hi doctor Jo thanks for your videos. They are very useful. I recently had an acl resconstruction but m having trouble straightening my leg. Could you please suggest some execised for that. I have pain near medial side of the patella.
You're welcome. How long is recently? Are you going to physical therapy for it? It's hard for me to know what would help since I can't evaluate you. This might help: th-cam.com/video/vhEaOeDotqE/w-d-xo.html
Hi Dr Jo, am using a pulley for exercise, cant do the bands as it really increases my inflammation. Any suggestions?
Do you have access to a pool?
Oh gosh....can't wait to get out of my sling! 2 more weeks then I will be rehabing with you
Thank you for the reply
I am undergoing physio which involves USG massage with anlasgesic gel and at present he is not giving any physical exersices
You're welcome. Sorry to hear. Maybe you should ask for a different physio. Good luck.
You warned me so late about "Controlling the band", I wasn't aware and I LET THE BAND CONTROL ME!
Now the band is in full control and I'm its slave!
Hehe, on a serious note, you are pretty and your videos are immensely helpful. Keep up the good work!
+Sarthak Kumar Those bands can be mean. Take control back :-) Thanks! Good luck.
YOU ARE MY MO JO!!!!!
+John Marsh LOL! Thanks!
So I've head shoulder injury from the gym for about 2 years now, and it still hurts me sometime. I'm guessing this will help me? How many times a day should I do this?
Thanks, great video :)
Slovan123 You're welcome, and thanks! I would recommend 1-2 times a day. Good luck!
AskDoctorJo One question, I've been doing those exercises and I feel my shoulder. Not like pain, but weird feeling. The same feeling I got when I was in a gym. Is that normal?
Slovan123 It's pretty normal.
Hello doctor I have a supraspinatus partial tear of 6mm. Can i lift weights what exercise should i avoid and what i should do
Thank you Doctor Jo.Good job well done.
Bob M Woodin You're welcome, and thanks! Good luck!
Thanks mam.....
You're welcome.
Hi Doc, when doing rows your thumbs need to be pointing up or over hand grip? Thanks for the clarification
I have pain in my romboid region due to excessive pushups from a year ago. Does these exersize are helpful? Please guide
Dr jo is nice
Thanks.
Can we consider these exercises for increasing shoulder flexibility?
Dr Jo, I had a sever SLAP tear and have been doing your exercises for about three months from your SLAP tear video and feel great. I'm still having a some issues with overhead use of my shoulder, like swimming or shooting a basketball motion, is this the type of exercise you would recommend for that? Or is another video I should be looking for?
I'm glad it's helping. These might help for that.
OK Thanks you 😀
You're welcome!
.thank you, and your English accent is very beautiful
You're welcome, and thanks.
Beautiful Doctor with knowledge!👌
Thanks.
@@AskDoctorJo visit India... You will definitely like...
:-)
Thanks.
Dr. Jo, I have a special request. Before Aetna refused to authorize more therapy for me, D.Kristina, my therapist, used to end our sessions with her stretching my shoulder. It felt so good - comforting like a baby in his mom's arms. I do the exercises, but I feel tight. Is there one of your wonderful videos to help me? Thank you so much for helping all of us wounded warriors.
Have you done pendulums for your shoulder? They usually do a good job of relaxing the shoulder before or after.
Thank you, Doctor. You are an angel.
You're welcome. I hope they help!
Hi Dr. Jo, I have a few quick questions. 1) How many sets/reps should be performed? And how often should I do these exercises? 2) Should I ice afterwards? 3) Lastly, I plan on doing these exercises to help my left shoulder, after a few dislocations. I'm curious if these will also help my right arm, as I recently suffered bicep tendonitis. The discomfort feels oddly familiar to my left shoulder.
Great video, I have shoulder pain but x-ray showed nothing. I dont think I have a tear (self diagnosed, I cant go to confirm due to pandemic) shoulder is painful at night but I can move arm freely over my head and good range of motion with little pain, there is some throbbing on top of shoulder, and can do the stretches in this video. Pain is in Supraspinatus on top of shoulder, no pain in arm. These are helping but wondering if this is more a impingement issue and not a tear.
It could be an impingement. Most of the treatment would be similar. I have several other videos for both. You can find them at: th-cam.com/users/askdoctorjo
Quest for you Dr. Joe - I just found your videos which are very helpful. I just received a cortisone shot today... Ortho Doc recommended I hold off anything for a day or two and then start. How aggressive should I be and is this and your part 1 video what you would recommend? (FYI prior strength but with soreness was machine laterals @30 lb., overhead presses @ 40-50lb for reps of 20 per set.. generally 5 sets per session each if I did those together).
Anthony Schaller I would start off pretty light and not super aggressive. If it feels okay, then slowly progress, but you don't want to risk flaring it back up. Give the shot some time to calm down the inflammation. Good luck!
What weight resistance bands should I use?
Hi Dr Jo, thanks for all your help! :-) I'm wondering if there is a reason why we can't wrap the band around our hips/waist, cross it over and pull, for the low/horizontal rotations? Can't find anyone doing it that way, but it seems to hit the right plane of movement...
You're welcome! You can as long as you don't feel like it's pulling your spine out of alignment or causing a muscle imbalance there.
Hi Jo, can you do a video for after rotator cuff and labrum surgery exercises, I did surgery 2 years ago and I feel pain sometimes and want a warm up and strength exercises
I have several for the rotator cuff/general shoulder strengthening. These might be a good place to start: th-cam.com/video/6u8QpNmQy_g/w-d-xo.html