The BEST Dumbbell Exercises For Shoulder Pain and Rotator Cuff
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- เผยแพร่เมื่อ 10 ก.ค. 2024
- Three of the best dumbbell exercises you can do at home for shoulder pain! Improve shoulder motion and rotator cuff strength with these simple dumbbell exercises taught by a physical therapist. All you need is some light resistance!
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Your shoulder is your most mobile joint in the body and, because of this, it also has the most muscles that act on it. While many of these muscles move the shoulder joint directly, there are a number that are responsible for moving your shoulder blade and putting your scapula in the right place to perform pain-free shoulder movement.
We refer to this as the “timing and sequencing” of shoulder movement - the shoulder blade and shoulder joint need to move in harmony with each other for proper, painless motion to occur.
If your shoulder is hurting, especially with overhead movements, it may be because your scapular stabilizer muscles aren’t performing their proper function or the timing of the motion may be a little off.
Any rehabilitative exercises you do for your shoulder should include performing motions that strengthen and stabilize the muscles that act on your shoulder blade.
Those are the exercises you’re going to get in this video! The goal of all three exercises in this video is to train and strengthen the timing and sequencing of setting your shoulder blade into an optimal position and then training your rotator cuff to move the shoulder joint. This is how the shoulder optimally moves through pain-free motion and any deviation from this sequence can result in pain.
These are three shoulder exercises I give to my physical therapy patients everyday to do at home and they’re incredibly effective! The best part is you can do them anywhere with very light dumbbells or any other form of resistance (1-2 pounds recommended to start).
The best dumbbell exercises for your painful shoulder are “I’s, T’s, and Y’s” and you can find them at the following time stamps in this video:
AT HOME DUMBBELL EXERCISES FOR SHOULDER PAIN
0:00 INTRODUCTION
0:18 WHY DOES YOUR SHOULDER HURT
2:08 WHAT WEIGHT SHOULD I USE
2:41 WHERE CAN I DO THESE SHOULDER EXERCISES?
3:32 HOW TO DO “I’S” EXERCISE
4:34 HOW TO DO “T’S” EXERCISE
5:28 HOW TO DO “Y’S” EXERCISE
Thanks so much for watching; I hope these exercises help you out of some of the shoulder pain and discomfort that you may be experiencing!
If they do, please let me know by leaving a “THUMBS UP” to LIKE this video; also let me know about your experience in a COMMENT and be sure to SHARE with someone you know who could use this information in their lives.
Thank you!
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This has helped me so much! I've paid so much money for Physio treatment over the years and I didn't get this level of help/benefit! Thank You!
You are so welcome, Angela! I am glad you found this helpful and thank you for commenting!
@@toneandtighten I don't know if you're still reading these comments, but, I was diagnosed as having both a Rotator cuff
Tear, and impingement issues. This was about 6 1/2 months
Ago. I have made significant progress, however, I'm still experiencing pain in my upper bicep, right in the corner of my
inner shoulder muscles. Also, there is discomfort in back, in
the Scapular muscles. How do I go about diminishing the
Discomfort during "Curls," and, "Bench pressing?"
Also-----How much help would a Cortozone shot afford me?
If you can, I'd deeply appreciate your advice.
Thank you.
I watched your video and tried these 3 should demonstrated. I am 77 years and was a power lifter, then did body building, however my shoulder was killing me and had terrible pain. I started using the 3 techniques you suggested and 3 days later my pain has subsided and am able to move my arm much better. Will continue doing these, thank you very much for your help and will recommend my friends in the gym to watch your Utube video.
Oh, wonderful! You are so welcome and thank you for sharing!
I've been having shoulder blade tingles all the way through my arm for a couple weeks now and i am so grateful that i've stumbled upon your video today , definitely going to give this a go!
I hope it helps and thanks for commenting!
I always watch your videos for the right way of doing exercises and I have improved a lot. Thank you so much!
One question I had for these exercises was, what should the head position be, if I am doing these on a table like urs. Thanks again for all your videos.
Just finished doing these!! Feeling good!!
These are perfect! I've gone through shoulder rehab and these are exactly what I was doing. I forgot all about these. So thank you so much for posting this. You seem to be a wonderful knowledgeable experienced physical therapist. Be well and I look forward to more from you.
Thank you so much, Donna! This is such a kind comment and I appreciate your compliment. Thank you for watching, I'm glad I could remind you of these exercises, and I hope they help your shoulder!
Hi Jarred, thank you so much for helping me on a daily basis with your exercises. I had suffered for years with lower back and knee pain. I’d never really done the exercises the Chiropractor gave me coz I’d get bored and usually forget anyway. Until now that is! I stumbled across your videos while in isolation, I find them so easy to follow and you are so good at explaining the posture too. My problem was that I never used to do them properly but I understand now! It makes such a difference so THANK YOU so much. Camille is beautiful too and really helps me understand the exercises as you explain.
Today I woke up with neck and shoulder pain and guess what, you helped me AGAIN! You have become my daily go to!! I just can’t thank you enough. 🥰
Wow, thank you so much for such kind words, Stefani! I really appreciate it and I am so glad this has helped you!
Thank you for this post, I have so much pain from slouching. I look forward to trying these exercises! 👍
Totally a common problem - I hope this helps you!
I have been dealing with biceps tendinitis and a small rotator cuff for years. I rdhab it out of pain then it’ll act up again. I’ve done these before but this is the best explanation of how to do them I’ve seen. Thanks!
I'm sorry to hear about your pain, Mary, but so glad you found this video and that I could remind you of these exercises! I hope they help you and thank you for commenting!
I have watch this videos for strengthening the rotator cuff and the one for the dumbbells. I've just started and I'm looking forward to getting really good results. Thank you for posting this!
Glad it was helpful!
I'm a volleyball player and i have shoulder injury for 5 months. I'm currently at my first week doing these exercises and it actually works so well with me.. good job to you sir thank you so much!
That's great to hear, Ronald! You are very welcome!
When I was doing PT for my left shoulder, upper back are and neck from pain, they put me on an exercise ball with my feet out (my body was at an angle) and gave me these exercises. Just in case one doesn't have a table to do the exercises. Thanks much for your videos!☺
You are welcome, Diane Mason! Thanks for sharing!
Thank you. this was very helpful!
Shoulder blades exercises are really good! Thank you!
You are welcome! I am glad you are liking these exercises!
Thanks coach i feel so much better
Super good, I have been struggling for the last 3 months, getting much relief since I been doing these excercises. Many Thanks🙏
You're so welcome! I am happy to hear these are helping and thanks for sharing!
I need this as my shoulders are paining soooooooooooo much will be doing push ups from next monday onwards love your exercises soooooooo much Thanks Ramya
I hope these help you out, Ramya! These are three of my favorite exercises for shoulder pain and I hope they offer you some help. Good luck!
You are absolutely amazing, I watch a lot of your videos and all have really helped me, thank you so much for your help 😊❤
You are so welcome!
Thank you God bless you 🙏🏻
You're very welcome, Blanca Elizabeth! I hope they help you! Thanks for commenting.
Thank you very much! This helped me a lot :)
I've been searching for this for weeks now, since noticing my dominant shoulder beingpulled forward due to repetitive strain from assembly work. I've already estabilished a daily stretching time, so it wont be an issue getting motivation to do this rather than less useful things.
Thanks for this, I'll give it a go. I actually just did a test run of these, and my shoulders are weaker more stuck than what I could imagine...
My pleasure! I hope it helps!
Thank you, I will try it.
I hope they help you, Hector! Thanks for commenting!
Your videos have been my first source of hope. I can't do without them because they help me a lot because you are very professional. Thank you.
You are so welcome, Maggy! Thank you for the compliment!
Hi doctor Jared, thank you for these very well explained exercises! I'd like to ask you, what's the best position to keep your head while you do these exercises lying down on your stomach? Is it just facing down, or facing to one of the sides? I'm asking because I have a lot of neck pain (which I'm working on), so I want to do them right! Thank you!
Thank you very much! 👍🏻🤔👍🏻👍🏻
I hope they help you, Irene! Thanks for commenting!
Having some rotator cuff soreness especially after gym. Taking it easy and doing these, hoping it works! Feels good.
Best of luck!
Thank you! I wanted so bad to lifting weights but got to take care of shoulder God bless
I hope these exercises are helpful!
Amazing, Thank You.
You are welcome, Albin Peter! I am glad this was helpful for you and thank you for commenting!
Oh boy...... your my solution for my shoulder pain yeeessss Thanks you for your help
Happy to help! Thanks for sharing!
Very helpful advice, as a sufferer trying to stave off a possible 2nd rotor op (the 1st wasn't a good op at all). will definitely try these if i can find a height to enable these long arms to hang lol. keep up the good work ,educational & informative👍
Happy to help, Ted! Thanks so much for the kind words of affirmation. You might also find some of the other shoulder videos I have here on TH-cam helpful for additional stretching and rotator cuff strengthening.
Your other videos about shoulder stretches and resistance bands have helped a lot, but this one almost wrecked my shoulder.
Viewers be careful.
Avoiding tricep dips will also help minimize shoulder damage.
Have a blessed day!
avoiding tri-dips is a no brainer because of the awkward strain it puts on your shoulder. I know it's a bit late, but do you remember how this wrecked your shoulder? is it possible you did it wrong? might it be more difficult than it looks? the Y looked easy to do wrong imo. was it something else?
Thank you, your video was great. It showed exercises so that won’t my shoulder.
You're so welcome, Carlos! I am glad this was helpful and thanks for commenting!
Thank you so much !
You're welcome, s m! I hope these exercises help you out!
Thanks so much! Injured my rotator cuff and trying to strengthen and stretch on my own.
You're very welcome, Bruce Frank! I hope they help you and good luck with your rehab! Thanks for commenting.
Great 👍
Great. I truly needed this! Thank you. God bless
You're very welcome, Roslynn Gatheru! I hope they help you! Thanks for commenting.
Would you believe this. I got instant relief as soon as I did them! I've been walking around in so much pain for a whole week! Awesome! Keep them coming!
@@roslynngatheru8663 Oh this makes me so happy to hear! That's wonderful!
Thank you!
You're welcome, Rosa! I hope you enjoy these exercises and find them effective!
Thank you so much for mentioning the weight I was using 20lbs dumbbells and felt pain in the last few reps
You are welcome! I hope you enjoyed!
dude. you rock. thanks.
Glad to help, Koonsick Green!
Good stuff. Thank you for your help, and expertise. Look forward to more videos.
You are so welcome! I appreciate you watching!
Nice educational thank you. Would these dumbbell exercises be good to strengthen and stabilise an old Grade 3 AC Joint injury? The muscles have weakened a lot as i favour my good side and discomfort is increasing. Bing a cyclist doesn't help either. Range of movement is fine
Performing these exercises consistently over a couple of weeks can work WONDERS in helping your shoulder pain. Be patient and be consistent and I know you'll make great progress! Tell me your experience in a comment below! (Looking for some great stretches to supplement your strengthening? You have to try these out: th-cam.com/video/dPbwfSsTnnY/w-d-xo.html)
Are these exercises good for frozen shoulder? Thank you!
Hello sir, I want your help please give me advice. My calf is tight so can i do strengthening of calf. I am waiting for your comment.
I had a shoulder injery along time ago and it keep coming back whenaver i strees my shoulder , it feels like my shoulder will be dislocated . So is this exercises good for it ???
Hi sir, just wanted to ask one thing. Can I perform this exercise with a 5 kg dumbell as I am habitual of weight training, Or should I strictly use 2 lb or less??
thx bro
Excellent
Thank you so much 😀
These exercises r very effective !
So glad they are helping you, Vidhu! Thanks for sharing!
Ane of the best channels and explanation. Just discovered. Greetings from Kanada😊
Thank you so much 🙂
Great video simple to follow, i subscribed.
So great to have you on board, Bob! I hope these help you with your shoulder pain!
Great video! Do you recommend for these for Degenerative Disc Disease? My traps and shoulder blades are always sore whether I work shoulders or not! :(
I'm a dragonboater of many years. These exercises almost immediately identified what I need to do. Many thanks.
Happy to help!
Very helpful thank you
You're welcome!
Hello, I am having some front shoulder pain, don’t believe it’s a tear because I can lift my arm up with little pain but I have dull pain, I believe it is from the gym. Should I do these everyday?
Thx u dude
You are welcome, Tyson! I hope this helps and thanks for commenting!
Any exercises for shoulder spur Thank you
Had shoulder pain for about a year now, tried many stretches and exercises, literally the first lift I did I felt something click and the pain got much better almost instantly. Thank you very much for making this info available to all, I'll be doing my best to keep these up daily 😁
Wonderful news! I am so happy to hear this helped!
Thank you for these exercises. On upper body days, should they be done at the beginning of the various exercises, at the end, or stand-alone at some other time of the day? Thanks again.
Stand alone
Cool
Hey Chief, big fan here, I have hypermobility(Heds) and had dislocations on both shoulders. I'm wondering whether these exercises are safe to do for me?
constant pain will try your stretches started new job lifting and moving items 50 # over my head both shoulders pain full for 6 weeks with no to very little relief and still doing the job
I am sorry you are in pain, Greg Martin! I hope these exercises prove helpful for you!
May I do these for a right side trapezius, with burning pain that radiates up ward into my neck?
Would your exercise recommendation change for someone who's had a shoulder separation?
Which way should you turn your head to do these exercises? Towards the arm lifting or away?
Nice channel!
Thanks so much, anna chait! I hope you find something here that can help you!
Thank you for this video. Any recommended tightening and strengthening exercises for tennis elbow and knees?
You bet, Sean! Tennis elbow treatments are here: th-cam.com/video/txB_JsCGaBo/w-d-xo.html Knees are a little harder because pain can come from lots of different sources. You might scroll through some of these to see what's most applicable: th-cam.com/play/PLT4Yite3Tx5kQ8GNWExsadsElVANALrYw.html
Thank you
Thanks for your amazing explaination but I face pain and problem in throwing the ball like Baseball throwers will these exercises help me in that case ....
I will be really thankful if you can help me
I had a suboccipital decompression, with the dura opened and a laminectomy of the C1 in the hopes of restoring the cerebrospinal fluid flow due to a syrinx from the pons to the T9 level in the spinal cord. I have been attending physical therapy for over 5 months and the pain in my neck and left shoulder (also below the shoulder blade) is agonizing. It is so, so tight there and it really has inhibited my ability to sit for long periods of time while experiencing the pain. Typing is also difficult because of the pain and I am unable to type correctly using the proper typing technique. I cannot even press hard enough so that the correct key is pressed down - I end up typing a different letter altogether thinking that my finger is on the correct key when it is not. The pain is a shooting, searing, hot "pins and needles" feeling in the entire left arm. (I do not feel when a needle inserted in any part of the left arm.) Even though I am attending physical therapy and currently out of work (medical leave), I am considering being put on disability as a doctor said that if this condition lasts for more than 1 year after the surgery, it is considered chronic. I hope these exercises help. I really do.
I have hyperlaxity in my shoulders which causes me lot of pain n m not able to lift weight or work more from my hands it gives my neck back n shoulders terrific pain..if u can suggest some excercise to strengthen them ..allt these m doing according to my physio
Will these excersises help fix my trap muscle too ?
Subscribed! There aren't many videos like this. I have serious shoulder problems from a car accident. Will be waiting for surgery which will take a very long time.
Thanks so much for your support!
@@toneandtighten anytime. Thanks for sharing.
Hi. Thank you for the video. I have been told by the doctor that the cause of my shoulder pain is the impingement of the supraspinatus muscle. Can I still perform these exercises ?
Hi sir pls let me know do we need to warm up before starting exercises to heal diastasis recti. Pls let me know
I always recommend a light warm up before any physical activity just to get the blood flowing and the heart rate ready for activity.
So glad I found your channel!!! Is there a way or can you purchase a therapy table?
Check amazon
thanks very much,
this is quite helpful though i have no pain in either my elbow or Shoulder i heard that my Minor weight lifting injury i took to my elbow might be because of weak shoulder muscle's.
You are very welcome! I am glad you found these helpful.
I'm 66 and have always been athletic and in fair shape evan as a diabetic, but I have a shoulder impingement. I'm trying these exercises ...
I hope they help you out, Gregory!
I am carrying left shoulder pain for 3 years. Will do this exercise and confirm
I hope it helps!
Can these 3 exercises be done in a standing position
"I even have people do it up on the kitchen table" my word, young man!!!!!
Plzz make a video on how to weight train for cervical spondylosis people?and also how to get rid of muscle contractures due to spondylosis plzz😭😭
What if you have frozen shoulder? Do you still recommend these exercises
Do these exercises help with shoulder pain resulting from playing badminton? Or is there a different set of exercises ?
Will this help a pinched nerve in my shoulder?
My options to lay on a table or bench are rather unsatisfactory, so I’ve adapted these three exercises to a band and door anchor. Maybe you’ve already done a video using bands or tubes for these shoulder exercises. But if not, maybe that’s an idea for another video?
You may find this video helpful! th-cam.com/video/s4wUKmr2xtA/w-d-xo.html
Hi! Will it b only for the affected shoulder? Or should we do for both hands to maintain symmetry?
Just the painful shoulder!
Does winged scapula decrease height?
Is this for dislocated shoulder?
Good video, but for me the I’s are fine but the T’s and Y’s are flat out undoable for me right now. Any suggestions?
Will this help with muscle knots in the shoulder area?
It certainly can, forrealgirl 42! Contracting and strengthening these muscles can help alleviate pain from knots... but I would recommend you start right here: th-cam.com/video/9PC9Mn0VO00/w-d-xo.html Hope those help!
I need to do this if it helps with my old tendonitis..is it good for this kind of injury? Thank you! 🙏
Can we do this in standing position or bent and standing?
No high bed like what is shown
I have rounded shoulders and when I touch my back,one bone feels coming out of body.Is this due to lack of flexibility ?Can you recommend video to fix both problems?
@lil e ok thanks
@lil e does it decrease height or body growth?
What do i do if i have a dislocated shoulder ?
I have shoulder rotator cuff issues as my shoulder is weak is a 2pds dumbell too heavy ? I don’t feel too much pain but I do hear a clicking sound sometimes
Can we make those with theraband instead? thanks
You bet! The trick is just finding somewhere to anchor the other end of the band...
Sometimes I'll recommend them in standing with the band looped around a doorknob. You just have to kneel to get the T's and Y's in.
Hope that helps!
Great video doctor... I am planning to buy this dumbbell, do i need a pair?
Just one will be fine!
What are your thoughts if someone has a bone spur in rotater cuff? I currently get a cortisone shot about once a yr or yr and a half. Trying to avoid surgery
Sorry to hear about your pain, Tessa. Unfortunately no amount of conservative care in the world will ever do anything about that bone spur. There are things you can do to make it manageable, but the bottom line the only way to eliminate a spur is to shave it off. There are certainly things you can do to keep your shoulder/rotator cuff strong and make the pain manageable, it's just a matter of finding out what those look like for your unique case. Hope that helps!
@@toneandtighten thank u for responding. My ortho Doc said to keep with the shots untill they dont work any more ( think to put off opening my shoulder if possible) I am not in pain untill that shot wears off ( when it does happen it is sudden) my thought would to try to strengthen my shoulder as much as I can ?
What if you don’t have a good place to do these exercises? Any other good ones similar for standing up exercises? Unfortunately my place has limited areas to do laying down ones safely.
Just bend over like you wanted to row and do it standing. 😉
Is there a way to do any exercises sitting or standing?
Just bend over like you wanted to row and do it standing. 😉
I’ve got a lump feels like a bone on my right shoulder blade will this help or do I need to seek medical treatment
How long we can change dumbbell weight doctor plzzz reply ( for rotator cuff) and how many times in a Day
Sir you are great it's an only video on TH-cam that showed real cure I've been to physio from last 6 months they told me to do same exercise in this video I wish I've gotten this video before 🥲 🙏🏻 thank u soo much for giving real content ❤️🔥 I've becam.your new subscriber ❤️
Thank you so much! So glad you found this helpful!
Can all, or most extreme rotator cuff damage/tears heal without surgery if you're in your early 50's and extremely active?
I've been doing it and feeling less pain
Wonderful, Nisha! I hope they continue to help you and thank you so much for commenting!
I been doing his 8 minute plank routine for 4 months...now I can breeze right through it easily.