The WORST Shoulder Rehab Exercise (+Effective Alternatives)
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- This shoulder rehab exercise is one of the biggest wastes of time if you're trying to fix shoulder impingement, rotator cuff tear, bursitis, or frozen shoulder. In this video you'll learn why shoulder exercise is so terrible and what shoulder rehab exercises you can do instead.
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Truth About Shoulder Impingement Surgery • The Straight Facts on ...
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CHAPTERS
00:00 - Start
00:39 - The Pendulum (Codman’s Pendulum)
03:30 - Posture Exercise
04:45 - Posterior Shoulder Strength
06:09 - Posterior Shoulder Exercise
09:11 - Alternative Posterior Shoulder Rehab Exercise (No dumbbell)
11:27 - How Often
12:56 - Frozen Shoulder Stories
What shoulder exercises do you find helpful for rebuilding your shoulder? Drop me a comment!
Rebuild your shoulder at home! uprighthealth.com/shoulder-fix 💪
love how you let your son participate as much as he wants, to the degree he can, and it's fine if he just wanders off. That's good parenting. You're doing it right. :)
I had this problem in my early 60s torn labrum I think. They recommended PT . I couldn't lift my arm, hurt to put on a jacket etc. But I went to the gym. Started lifting weights with that arm over my head. Whatever that machine where you sit and push the lever up. 2 months later I started pullups. Got to 11 . No more pain, range of motion restored
Sorry I missed some of the teaching....was focused on that beautiful child! ❤😊
Ty for all you do for all of us 😊
Thank you! I am a retired dental hygienist, a job that is so hard on the shoulders! Shoulder problems end many careers in dental hygiene. These exercises feel really good to my body.
I am a somewhat serious kayaker, spending six to eight hours a week in my kayak. I don't paddle casually, I work _hard_ at it. I have a 25-minute morning exercise routine that includes situps, pushups, stretches, bridges, a 65-centimeter yoga ball, ankle weights and two 5-pound barbells. Most of the ten different exercises I do entail 60 repetitions. On kayak days I reduce the repetitions by half, no sense in going out on a hard two or three hour paddle already tired! That said, one of my exercises seems similar to what you proposed in your video.
I lie on my couch on my stomach, chest supported by the yoga ball, my arms and shoulders hanging over the armrest of the couch, with the barbells _and_ the ankle weights in my hands, 14 pounds total. I lift the weights (both arms) from floor up to shoulders and back down, repeat 60 times. This seems similar to what you demonstrated at your garden wall.
My prime accomplishment with this whole routine is that I can now stand balanced on one leg, raise the other leg and reach down to pull a sock onto my foot. I know, it doesn't sound that impressive, but at 78 years old I find my expectations have diminished somewhat with age. Hell, a lot of men my age can't even _see_ their feet, much less put their socks on while standing up.😀
Agree! The posterior delts are all but ignored by most. Weak posterior delts plus poor posture equals shoulder pain! I work in physical therapy and although all my patients have different goals, my goal for every single one of them is to make them stronger!!
Thank you! The pendulum always felt awkward and useless for my shoulders. Nice to have better exercises instead.
Ice, rest, and pills were great for my shoulder for about 3 days after a pretty severe tear. Light but persistent strength training is what restored motion and strength within months.
What finally helped my frozen shoulder (after months of PT and massage) was hanging from a bar (like starting to do pullups, but just hanging) everyday for at least 30 seconds. Sometimes multiple times per day.
Your child was making me smile.
I was told to do that hanging arm exercise after my arm was broken, and I hated it and refused to do it. Thanks for backing up that feeling. :-)
I hung from a stair rail everyday for 3 months to get rid of my painful shoulder impingement. And I continue to stretch out my arm using a painter's pole it keeps things in check but I enjoyed your video and your very logical. ❤ 🙌💪
You may want to check out these exercises too! th-cam.com/video/_-oHVOrZEWw/w-d-xo.html
Rotator cuff injury and frozen shoulder - i have felt debilitated along with mortons neuroma on the foot of the opposite side has caused major problems and be g sleep disruptions.
Thankyou for this, renewed hope. I already know this shall be beneficial, and not an injection like what is being recommended right now. And it certainly has made me now want to look at your videos for feet problems.
A huge thanks.
The bent over arm circles gave me instant relief!
Hi!! Im 59 years old, almost 2 months ago I tripped over a hose in my yard and landed HARD on my left shoulder. Mostly deltoid muscle..Thinking oh yeah typical fall and go boom, should only be sore for a few days.. Ice and rest... well days turned into weeks and I started getting scared that it was worse. Booked chiro appt thinking possibly pinched nerve, and also knowing that he could check for rotator cuff or other torn ligaments. So far his adjustments have really helped and he also gave me some exercises that have helped... the dangle exercise that you show also included pronate/supinate with a water bottle... that was really helpful. Another one is raiding arms like goal posts and pushing against open doorway. But yes both him and you have pointed out my hunched back and poor posture. Chiro's exercise is standing straight arm towards wall and just moving torso... hard at first to identify muscles but each day it gets easier. I will be including your exercises as well in my program. Nice things about these exercises is that I can take a quick break at work and not need special clothes or equipment. Can do several quick sets through the day. Thanks so much and will keep you updated on my recovery!! Sara.
First exercise against the wall, gave immediate relief. Second exercise bent over I did sitting because eye surgery this week has a two week "do not bend over" command but was quite helpful too.😊
Had shoulder surgery years ago. The muscle was torn so bad I was advised that 6 months longer it would have been unrepairable. After the surgery I iced with a water machine for about a week. I did have some theropy but it was very painful. I decided that I would take matters into my own hands. From PVC I made an exercise piece that I think helped me tremendously. The pipe was about 1 inch in diameter with 2 t-joint ends. I got into a hot tub and for about 10 -156 minutes I continued to move the shoulder out from my body. After the hot tub theropy I would use very light weights (with many reps as I could do) and workedit in many directions. Upon returning to the surgeon he asked how the shoulder was dong and re-emphasized that I would be very fortunate to get any where from 45 to 60% flexibility. Approximately 6 months later again I went for a follow up appointment and displayed the motion which was at about 98 %. He laughed and stated I must have had a good surgeon and I responded, "No I had a great Doctor!! I have sinced joined a sword class and I continue to build my shoulder. Sir thank you for sharing this data.
Your videos always explain things so well! Thank you. Your work is so important. Not everyone has access to medical care
Shoulder pain for years, I will try this. (Thank you)
Had frozen shoulder. Went bowling to loosen it up. Worked great. And i do the exercise of reaching over to grab my other hand until I was able to do it. Hard at first. But persistent working at it got me to improve greatly.
Thank you. I’m so glad I found this as I have been having trouble in my arm. It feels like frozen shoulder and just watching and listening to you talk about this area makes me realise how much I need to change my posture! I’m going to try it :) Thanks so much!
Thank you for these exercises! I’ve had rotator cuff surgery on both shoulders. In fact, the right shoulder needed superior capsular reconstruction and do not have full range of motion and may never have it. These exercises have helped me so much to strengthen my shoulders and, hopefully, prevent any further injuries. I encourage everyone to take care and exercise the rotator muscles. The pain was excruciating.
Motivated individuals began spending less on medical treatment... Every since these types of instructional videos have been made more easily obtained from home. Thank you Doc
Just when I needed this video...!!
Recovering from a shoulder surgery I started reaching a plateau and kept wondering where things are going wrong. Somehow I got the feeling it's related to my thoracic spine, scapula and stiff neck but still I was searching for solutions when all of sudden I come across this masterpiece video which breaks the medical fallacies. Thanks a lot team upright health.
After spending 3.5 years in a recliner due to severe foot issues, I'm weak as a kitten and struggling but your channel is helping. Thank you so much!❤
Consistency is key! I tell all my patients just b/c you have a bum hip, knee, shoulder, whatever, that doesn't mean the rest of your body can't do anything. Keep it up! And if something like this happens again, don't let the rest of you take an extended break also, just the hurt/injured part.
I've had shoulder impingement from over exercising with military presses. I've found dead hangs from a pull-up bar fixed my issues.
Thank you!! I had surgery for frozen shoulder and had to do this exercise every time I went to physical therapy and it never made any sense to me. It did nothing in my opinion and it was my least favorite rehab exercise. I hated doing it and never did it at home on my own. I focused on the ones that really made a difference. I appreciate this video so much!
Your son is so adorable 😁
I am looking forward to do the excises.thks can't help to see your son with u ...he is so cute
Thank you i need this so much! Two weeks with you and I'm so much improved from tip to toe.
Fantastic!
Great video and adorable tiny shadow 😂👍🏻
Thank you Dr. what you saying makes a lot of sense about the weak shoulders walking hunched over damages your shoulder muscles I am a lefty in the right shoulder rotator cuff got damage it happened to me and I'm gonna listen to your advice 😎👍🏻✨
Excellent video! Thanks for sharing!
The wall-press is difficult. My shoulders do not go back and it's a hard to raise my arms AND keep the small of my back against the wall. This is my first time experience. I'll check back in a week. Hope for some progress...at least a little.
Wow - Just discovered you. I've watched a few of your videos now - absolutely fantastic and very informative : ) I'm looking forward to finally getting better after years of physio.... Thank you so much for continuing to put on content.🙏🙏😁😁
Yes, good one. I've been working on ask these angles.
I have been following your channel for a while now and I love your content. It has always been very helpful and informative.
This video is not an exception. It's full of good information and I know it is going to help a lot of people. Said that, I think pendulum exercises do have a time and place and it could be part of a more broad exercise program, as an entry level, "passive", shoulder exercise to improve ROM up to about 90° with hopefully minimal discomfort.
I do agree that it's a bit weird and some people are going to have a hard time trying to relax to perform it correctly but it's just one very basic "exercise" that aims to gain some movement in what otherwise could be a very stiff/painful shoulder.
Should it be the only exercise prescribed, of course not. Like you said, we need to promote proper posture, get the muscles involved and the exercises you recommend are perfect for that.
I see exercises as tools in our very own toolbox. The more you have at your disposal the better. You should be able to pick and choose the ones that make more sense to you and your goals.
Should pendulums be recommended to everyone? Not at all. If it doesn't bring you any value, don't use it, but that doesn't mean it doesn't have a time and a place.
Thank you for all the work and humor you put in your videos. Keep up the good work ❤️🙏🏻
Thanks! The first exercise is almost impossible for me, but gave me some instant relief.
Thank You for this exercises, very helpful💫🌻☀️
Your logic that you have to move into a position to train it is only partially correct. The first step is creating a proximal gradient for strength to be superimposed onto in order to allow for relative motion to occur. This can be done without entering the range by targeting different “pockets” of the ribcage using moves like rolls, lazy bear, or reaches and chops.
There’s also a unilateral “wiggle” method where you target the ribcage via an angle and dynamic compression like you show with the bent over row. During those movements you’re actually expanding the anterior portion of the ribcage on the side that is holding you up. This allows for more distal superimposition of internal rotation during strengthening movements where you actually enter that range.
I love watching your videos because you always help me understand and help me understand which muscles are affected when exercising. Thank you 😊
Just did them. thank you🙏. It works ! 😀
Another excellent video!
Thank you. Great info.
You are truly amazing Matt!! 💡👍
Wtf man, i thought the Halloween is over. I was still doing the pendulum hang for my right arm and look up and thought i saw something behind. Turns out it was one of your child. Owee, scare me for that moment. Hahaha.
Thank you so much 😊
Love your vlogs
Always good stuff Matt!
Thank you You always have the best answers to all our questions ❤
Love your videos, thanks man.
Thank you!
As always good stuff here, ex Comparative anatomist and DR here. Wish you did not have to joke around with the proles to collect subscriptions. I'll be subscribing !
Brilliant ❤
One of your best videos! Helpful, practical and useful. Thank you.
Thankyou.
Works great
Great video. Thank you! You and your work are inspiring me to heal my own dysfunction or at least slow the degeneration going on and continue being a bodyworker myself. I have not worked in the field for 5 years or so dt nerve impingment which I think is related to scaring/schelosis/fibrosis, and was feeling hopeless about. You remind me that there is always hope, and understanding our anatomy and then using stretching and strengthening, and breathing can allow the body to heal from all sorts of things.
Definitely helpful! Thanx and God Bless!
Grateful
yes, it helps me!
This sounds really useful, and well explained. Thank you!
Oh, and really like that phrase "volition in every position". :-)
Love how he doesn't advertise for confusing vitamins!
Been doing hair 20 years...my posterior shoulder muscles are sooooo weak.
im trying to get shoulder fix program and it seems the checkout link is broken for me
Do you have a video on bicep tendonitis?
Nope, I can't do that first posture exercise at all. My upper back won't let my head go back.
What about exercises for circulation to the head/ brain for seniors and are inversion tables beneficial? If so, are there alternatives like if you don't have room for a table? Should I be learning to do headstands?
Will these exercises help with shoulder tendonitis? And are they enough to help with this issue or would you suggest different exercises? Also will strapping the shoulder with Kinesiology tape help? Thanks for your videos!😊
Hello, i have been diagnosed with thoracic outlet syndrome. I was misdagnosed for years. Ive seen about 15 different professionals and with every symptom being completely exacerbated by the shoulder squeezes that everyone prescribes. What can i do? There is something in my right rhomboid and maybe nerve entrapment. I separted my right ac joint 3 years ago which only added to the already pain from the tos, that i didnt know was the start of tos. I have tos on both sides. Chin tucks, shoulder blade squeezes, scalene stretches. I still cant use my arms regulary. My nerves that give function to gripping and overhead movement is almost completely gone. What are people missing? Do you have any suggestions?
I’ve noticed my shoulder moving forward. I do have the pendulum exercise with a 3 pound weight in my exercise routine at home. I have three tears one in my bicep two in my shoulder. They say I need a total shoulder replacement. I just can’t do that. Beyond frustrated. Thank you so much for this great info. I even bought a shoulder strap to pull my shoulders back. How do I get in touch with you?
Another vid I shared :)
How sir hope your well I' have also shoulder problem in past may be 2 year ago n I pick a vedio from your channel that was with small water bottle hold between the center of hand n albo on table n body band like 90 angle that was very good n help me lot to my 80 per recovery now here my dear friend has problem he frozen both legs n walk very hard also very difficult to walk on taris what kind of exercises can help him r give your what's up number for further deccustion
1:98 I'm going to try that lol
Will be coaching my 88 yr old partner to work on the uncurvlng your back
My neck and shoulders have been getting very sore from (I assume) both sitting in front of a computer most of the day and from the way I sleep - which tends to stretch the muscles at the back of my shoulders. I think I have some arthritis in my neck.
I to a physio and then a chiropractor for many months with little change in my condition.
I expected that your exercises would be easy, but I was surprised how little flexibility/strength I had in my upper back and shoulders. This suggests these are the right exercises to help me. I've only been doing these for a couple of days, but I'm already feeling a difference. I'll keep it up and see how it goes.
Thanks!
I have been shovelling dirt onto a big pile. Guess what the pendulum helps get blood flow back in for faster recovery, without undue strain to the muscles and liagaments
First comment pin please 😁
Yeah... That exercise doesn't do anything. Useless
Thank you !