Best Exercises for Shoulder Impingement & Rotator Cuff Injuries
ฝัง
- เผยแพร่เมื่อ 16 พ.ค. 2024
- This video will explain how to fix shoulder pain and the rotator cuff. We will review treatment for the most common cause of shoulder pain: rotator cuff disorders. It will go over the best exercises to treat and fix shoulder impingement, shoulder tendonitis, shoulder bursitis, and treat rotator cuff pain.
Do this routine 3-4 times a week for at least 4-6 weeks.
Warm Up:
Shoulder rolls forward - 10 times
Shoulder rolls backward - 10 times
Scapular squeezes - 10 times
Exercise regimen (3 sets of 10 each):
Forward raise (flexion)
Side raise (abduction)
Backward raise (extension)
Outward (external) rotation
Inward (internal) rotation
Rows
Bent over arm raise
Stretches (30 sec each)
Front shoulder
Outside shoulder
Back shoulder
Bottom shoulder
Inside shoulder
► TIMESTAMPS:
0:00 Introduction
0:43 Shoulder pain - who is at risk?
1:35 Shoulder anatomy
2:53 Rotator cuff disorders
5:42 Treatment
8:47 Goals of an exercise program
9:41 Warm up
11:17 Forward raise (flexion)
11:52 Side raise (abduction)
12:30 Backward raise (extension)
13:02 Outward (external) rotation
13:30 Inward (internal) rotation
13:57 Rows
14:33 Bent over arm raise
15:17 Shoulder stretches
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a TH-cam channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.
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Yes, agreed... well explained and simple enough to be encouraging. Thanks.
👍Thank you, Dr. Peng for this great and thorough video!
Thank you, for clearly explaining the excercises for rotator cuff problems.
Thank you Dr. Peng! Much appreciated!
Of tens of videos on TH-cam addressing rotator cuff/shoulder impingement, this is the most useful and evidence based to me. Thanks
Very sound explanation - better than I ever had in medical school!
HUGE THANK-YOUR Dr. JEFFREY. Extremely helpful. A thousand thanks.
Hey mate. Ive gone through many videos and yours is by far the most clear and concise one i followed. Keep it up
Really enjoyed the presentation, you're a gifted presenter.
I have watched numerous videos on rotational cuff syndrome, most of them are very good, however your demonstration of how to do the exercises in real-time makes your video just that bit more helpful. Thank you
One of the best shoulder videos I have seen, thank you!
This is exactly what I needed Been dealing with this for the last 2 years beyond helpful. Thank you
very well done video, thank you!
Thanks man! You did a great job, all i needed to know was here🙏
I am completely overwhelmed at your ability to simplify a subject that I have thought to be beyond my comprehension. Thank you!
Thanks so much. May God bless ur work!
This was by far the best video I've ever seen about the rotator cuff.
Jeffrey, I want to thank you for taking the time to make this video. I had rotator cuff surgery twice on my right shoulder (ripped it out the first time) and my left shoulder has a few problems, but I'd rather not have surgery yet. I've been doing your exercises religiously for the past six months. I started with 2 lb weights and now I'm up to 7.5 lbs. I am doing other exercises too, but my shoulders rarely bother me now and I don't need to take Ibuprofen as often, in fact rarely. Thank you again. So far you saved me surgery on my left shoulder.
This has been the clearest explanation and best exercises that I’ve found. Advice on how to sleep comfortably with rotator cuff damage, tendinitis, bursitis and arthritis would be really helpful too.
i got that shoulder reliever thing that you might've seen. it helps a little but not that great, however it does come with a sleeping strap. You strap it around your calf and it is attached to another strap on your wrist. This is to help keep you shoulder at your side so the bloodflow can get through and help heal the shoulder, rather than sleeping on it or having it over your head.
I'm not sure how much it helps. I haven't been to consistent enough with it, but it makes sense
Thanks for that; I’ll look into it.
THere's a good video from Bob and Brad on sleep for shoulder impingement: th-cam.com/video/MOqMq-sT900/w-d-xo.html
Best vid I've seen so far. By far. Very good explanation of what is going wrong in the shoulder. Absolutely dedicated to do the exercises for the coming 6 weeks!
Hello Dr. Peng. Very helpful your videos.
Thank you.
Thank you very much! Your info has made a BIG difference.
Thank you Dr Peng, very informative video.
Thankyou. I will try your recommendations.
thanks dr P.....saved my sanity in that I can keep up my training routines!
Thank you so much Jeffery. I thought I had to have surgery. Thank you so much.
best video I have seen for shoulder problems in a long time, thanks for sharing, the advice and explanations are 10/10 :)
Thank you for the video and information.
I must honestly say this is the BEST video, simply and clear instructions/advice & exercise i have seen. I have a rotator cuff tear and watch alot of other videos but must say thank you doing most of what you said make it feels better.
Hey, Dr. Peng
I just want to thank you for this video. Had what I'm sure was some type of rotator cuff tear, and followed your video routine daily for the last 4 weeks. It worked like magic. My shoulder feels almost completely better and I'm back to my usual weight lifting routine. Thanks again, Chris Michel
That's what I'm wanting - to get back to lifting. MRI showed muscle tear and inflamed tendon, and more.
Everything to gain, nothing to lose.
@@RetREMF1u
Good.
Thank you for taking the time to share with us. I did these for the first time today. I’m looking forward to doing them again. God bless you 😊.
Excellent explanation and solutions. I have suffered from rotator cuff problems a lot, due to having too much drive at the gym and overdoing my reps or weights. Thanks.
Tks DRS Peng!
Fantastic video.. Thanks this will really help..
Doc just started this exercise. Excellent !!
Great video Jeffrey thank you for uploading this for us all!
Thank you for sharing this video and I’m definitely will do this shoulder exercises. Claiming and hoping for getting better my shoulders problem and I really hope also that it will work out to get the pain/information in my hands/fingers. Have a great day.
Words can't express how much I thank you for your helpful video ❤... Thank you so much Dr. Peng
Thanks Dr. Jeffery, you explained it very nicely and in simple language. Your kind efforts are much appreciated 🙏😊
Thank you for your videos. Have been diagnosed with a partial tear rotator cuff recently, trying to avoid surgery.
Thanks for the intel Doc. the workout is amazing!
Thank you so very much...your explaination is so detailed...suffering shoulder pain for nearly 2 months now.
Worked amazingly!
this video probably saved me so much money thank you so much
Thank you sir for detailed information
Excellent video. I'm just about recovered from a recent cuff/tendon injury.
Thank you for your time making this video educating people
Another excellent video. Thx dr. peng!
Thanks Doc.❤
That 's great ! Thank you so much Dr Peng....
This really helped and solved my shoulder pain! Thanks a lot!
Thank you Dr Peng! Immediately felt some relief so I'll keep going with the program
A few years ago I dislocated my shoulder pretty bad and haven’t gone to a doctor yet. Recently it flared up and became very painful. It popped out slightly a few times in one day. These exercises have helped my shoulder tremendously by helping stop the pain, gain strength and stability. Gives me hope that I won’t need surgery as long as I stick with exercises like these. Thank you
Hi Jeffrey, your video is very informative and done nicely; I am an Internal Medicine Physician and I can relate to the science you added throughout video to explain the rehab program.
Thank you so much
I began having the shoulder pain since a week
I chanced upon your video & am optimistic of resolving my problem
Thank you, GREAt video!
Wow, great video. Definitely will use these exercises. Can't get in to pt for a bit, so trying to get exercises to do ahead of appt.
Thank you for this video, very helpful, and much better, than, the P.T. I've had. I just had a cortisone shot, in my right shoulder, so I'm going to approach this slowly.
I have to start doing what u teach us. So clear and easy to understand presentation. I’ve gone to a dr and spent a bit much now. Thank u and God bless u more Dr. Peng!
@Jeffrey, very apt video of exercises for Rotator cuff recovery 👌👌👌👍👍
Thank you Dr Pang, great recommendations! I’ve had bicep tendon surgery on my left shoulder and rotator cuff tear surgery on my right many years ago so I’m familiar with these exercises. I irritated my left shoulder about a month ago from golf and was diagnosed with rotator cuff tendinitis. Do you recommend ice or heat after your exercises? I have heard ice first then heat. Thanks. And I hope Stanford finds a good home after the demise of the P12!
what a great exercise , Thank you !
I have tried many exercises for frozen shoulder and i find this is the most effective of all.
Thank you Doc. Jeff.❤❤
Thank you so much for your informative videos! I am 66 years old and dealing with significant pain in my shoulder that is impairing mobility in my personal and professional live (still working part-time as a PT Asst) ! I have consulted my PCP who has referred me to ortho, but am underinsured and cannot afford any invasive procedures. I look forward to gaining relief with this exercise program!
Loads of blessings to you child. I am 64. I think this will help me all my life❤
Thanks dr jeff, hv the rotator pain for weeks, hv tried out yr exercise. Felt better. Will continue to do self rehab for next few wks.
Excellent. Thank you.
Thank you Dr. Im trying it now..
Thank you, thank you! Comprehensive, clearly explained, something I can really work with. Feeling so much more positive 🙂
Thanks for a great video. Nice and clear workout and stretch routine.
Thank you for a very useful and effective exercise routine
Thanks Doc.
thanks dr. peng. you answered my question on the time lines between symptoms to shots and muscle relaxers to self therapy
Going to try this routine,let's see how it goes.4yrs with this pain.This 1st session has relieved some pain already so far.
HI DR. WATCHING YOUR VIDEO AGAIN ,,I HAVE A SMALL TEAR AND YOUR VIDEO THIS ONE IS HELPFUL THANKS...
thank you. I just tried this for the second time and I have experienced noticeable pain relief
Great video! Does it make a difference if you repeat each exercise three times in a row or repeating the seven exercises as a set?
Excellent, excellent video and presentation! Thank you so much. I'm 61 years old and am very active and exercise a lot (pushups, HIIT, Bands work, biking, yoga). About 6 weeks ago I got a terrible pain in my shoulder while excecising (pushups). I kept working through it for several sessions, but things got worse. Now I've been laying off exercise, icing and trying to fins the secret to what stretches to get better. Pain is in the back of the blade, nd the side of the shoulder. Sleeping is also painful. Anyway, I really appreciate how you got right to the info and your visuals were SO helpful. Just can't say enough. Hopefully, some of your suggestions will crack the code. Thank you!
Really great-love the anatomical explanations and thorough resistance exercises and stretches! Thanks so much for making this.
Nice!
Day 1!!! Thank you for taking the time to make this video. Here's hoping.
Thanks doc. I do during video this tasks and it worked. You helped so much cos I had this pain during 4months
Thank you so much I am having shoulder pain in my right shoulder for almost 2 months. I will do this exercise. Hod bless
Great exercises, helped a lot with my mobility. Thank you :)
thanks bro; that was helpful
Thank you so much❤
I've been an Aged Carer for 12 yrs, i got Adhesive Capsulitis last yr and it's been a year now that i haven't work...i live in pain and frustration
I had 8 cortisone injections for 1 yr and I'm still in pain
I stopped...I'm just doing my own exercises at home now with the help of TH-cam Drs...thanks for sharing ❤
Wow esto me a ayudado muchisimo mil gracias .....
@JeffreyPengMD what if I have snaps during this exercises and also a pain in the clavicle? thank you very much for the video.
Hope that you answer
Had rotator cuff this worked so quickly thanks
I dislocated both shoulders when in was a kid and 60 years old now . I climb a crane every morning for the last 40 years as a tower crane operator. I’ve noticed and have told by surgeons that I have a total tear, and have been told by Dr.’s surgery is my only option. Not willing to do that. I will start these exercises and keep you informed of my progress. Thank you very much for the helpful information.
Hows it going. Making progress?
@@ebdb8557 as of now very little progress but I am still doing what your video suggested and hoping a little more progress is in the future
How is it going now? Having the same problem.
Thank you for the video. I have a complete tear of my rotator cuff AGAIN and this is helping with the pain
Thank you for this great video. Any suggestion for after the exercises: ice or hot?. Best.
Thank you for clear explanations of the anatomy and the exercises.
Glad it was helpful! Thanks for your comment!
An angel. Man ❤❤❤
Thank you❤
Thank you sir, Godbless..
Thank you!
this was great! Thanks for explaining it! I canot do ANY weight right now but looking forward to getting there. I have had a frozen shoulder in the past and heading that direction again so time to get serious about this exercising every day. Thanks much
Thank you very much Doc for sharing your knowledge with us. Feel better now for my shoulder and neck pain
Great!
Thank you so much for explaining everything so clearly. I have the exact problem on my right shoulder and no doctor or physician has been able to help or explain the problem to me. I did the exercises with your video and I feel a lot more relaxed than before I started. Many thanks for your presentation.