BEST Rotator Cuff Exercises? (Not What You Think!)
ฝัง
- เผยแพร่เมื่อ 22 พ.ค. 2024
- 💪 Get our Shoulder Resilience program here: e3rehab.com/programs/resilien...
In this video, I discuss 3 ways to train your rotator cuff muscles and provide guidelines for how to program these exercises into your routine.
15% Off Crossover Symmetry Bands: e3rehab.com/affiliates/crosso...
💪 PROGRAMS: e3rehab.com/programs/
📩 MAILING LIST (exclusive deals, offers, and information): e3rehab.com/newsletter/
🏆 COACHING: e3rehab.com/coaching/
📝 ARTICLES: e3rehab.com/articles/
👕 APPAREL: e3rehab.com/clothing/
🎧 PODCAST: open.spotify.com/show/5ZbaI14...
AFFILIATES:
👟 Vivo Barefoot: Get 15% off all shoes! - www.vivobarefoot.com/e3rehab
📓 MASS (Monthly Research Review): bit.ly/E3MASS
📚 CSMi: humacnorm.com/e3rehab
🏋️ GYM EQUIPMENT: e3rehab.com/affiliates/
Follow Us:
TH-cam: www.youtube.com/@e3rehab?sub_...
INSTAGRAM: / e3rehab
TWITTER: / e3rehab
FACEBOOK: / e3rehab
TIKTOK: / e3rehab
Intro - 0:00
What is the Rotator Cuff? - 0:10
Exercise Category #1 - 1:54
Exercise Category #2 - 4:59
Exercise Category #3 - 8:43
Sample Program - 10:26
Summary - 11:08
-----
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional. - แนวปฏิบัติและการใช้ชีวิต
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](/img/tr.png)
Thanks for watching! What exercise(s) are you going to add to your routine? Comment below!
You can also find all these exercises in our blog - e3rehab.com/blog/rotator-cuff-exercises/
Do not put weights on your back to do push ups. I REPEAT do NOT put weights on your back to do pushups. Unless you're okay with them slipping off and crushing your fingers. I had to use voice typing to type this.
Fast bowler routein
Jesus. Why are you so unsymmetrical?
I have a tear on my shoulder and bicep, I hurted playing golf,,,should I exercise, I m told I need surgery plz help tks
Please do a video for fixing the weak hand grip
Don’t mind me - 👀
external rotation CHOOSE 1 -
2:08 - lying external rotstion
2:22 Cable rotation
2:55 Elbow on knee rotation
3:19 loop band
If you do activities with overhead do ONE OF THESE:👇
3:51 prone external rotation 90/90
4/12 cable or band external rotation 90/90
Exercise category 1👇
4:40 shoulder cable internal rotation
Exercise category 2👇
Angel progression:
Level 1: 5:10
Level 2: 5:22
Level 3: 5:34
Level 4: 5:50
Lateral raise progression:
Level 1: 6:45
Level 2: 6:58
Scraption progressio:
Level 1: 7:24
Level 2: 7:43
Level 3: 7:58
Exercise category 3 👇
Compound exercises
Pushups - 8:58
Overhead press: 9:22
Inverted row- 9:46
Pull up: 10:07
Thanks
Salute 👑 underappreciated
Thanks
The amazing thing about the rotator cuff, is that it can be extremely undeveloped and sore for essentially forever and you can still functionally work the biceps, triceps, and delts. I was suffering from this annoying "minor" pain in my one arm for the longest time and it would seemingly come and go. What I realized is that poor form from fatigue would result in minor twisting in exercises that targeted the arms and shoulders. This would trigger the rotator cuff and cause the pain. It wasn't until I started working out the minor muscles that the pain started feeling better and eventually went away. These muscle exercises might look stupid, but in reality these are probably the most important muscles in the entire arm.
Well said.
Something in both of my shoulders have been sore constantly for about 3 years now. Now I’m starting to get what I thought was distal bicep tendinitis, but I think you’re right that the rotator cuff is really the source of the problem.
@@Da-Creams I just found another video yesterday showing if the teres minor is not strong basically everything else will not benefit. With that info and this absolutely amazing thorough video I am looking forward to the relief and recovery!
After keeping fit for 40 years (Now 58) I wish all those years ago we had access to this "bible" of information. I am in the process of getting the mobility and stability back in both of my shoulders after various injuries, and when you try these exercises and look deep into the subject you realize how important they are!! Great delivery and tutorial.....Instant subscribe..Cheers.
Excellent video. To the point and clear routines. I like the comparison between how we dedicate a day to arms/biceps and same needs to be done for rotator cuffs.
Thank you for that mini-program at the end; it really helps putting all the pieces together like that.
This is the greatest video ive ever seen about shoulder and rotator cuff exercises! It has everything in it, i can just take this and plan my complete shoulder workout just from this piece of compressed information. Good job!
Best video I’ve seen that encompasses the while shoulder movement in one package. I’ve had a shoulder injury for so long and I’m pretty sure it begins with my Teres Minor. Although I knew some of these exercises, I didn’t think of combining like you explained, and the fleshed out explanation filled in some minor details that are easy to not think of. Fantastic video and a God send for me..thank you!
Really appreciate your video. This is something i can really follow now, 6 months post, rotator cuff surgery
I like the way you present the exercises. The variety and purposes of them make the whole video very helpful.
Im getting back to climbing after a recovery from a partial tear in the supraspinatus tendon. this video is beautiful, intelligent and covering all I need to know. thank you!
What great teaching. Congratulations. As a violinist, I need this so badly. I don't have any words to thank you. Greetings from Brazil. (subscribing immediately)
I’m so happy there is a channel like yours! Just now I’ m subscribing!
Your channel always provides so much amazing, evidence based content. You are doing valuable work, thank you for that!
I was investigating about shoulder exercises to fix my pain until I found this video. I think it´s the most clear and well classified video. Also, the week plan sample is awesome. Thank you so much!
3:30 external rotations
4:27 overhead external rotations
4:47 internal rotation
6:05 angel progression type 1
6:15 angel progression type 2
6:44 lateral raise progression
7:30 scaption progression
8:10 scaption progression with band
8:34 scaption progression with loop band
9:20 overhead press
9:50 inverted row
not all heroes wear capes
The most comprehensive routine I have seen on the internet. Thank you!
These are GREAT!!!. I really love the progressions to made for banded angels. I have always wanted to do these but felt like I could never work my way to doing the full movement with proper form. Keep up the awesome work! 🙌🏼
What an excellent and thoroughly comprehensive video. Subscribed!
Great video showing all the shoulder exercises..... I had a long-term shoulder injury that was diagnosed as a rota cuff injury, in actual fact it was bicep tendinitis and I eventually ruptured it leaving me with what is known as a pop eye bicep.... The upshot is 2 wks after rupturing my bicep my shoulder problem disappeared! I have a slightly weaker right arm but I'm now pain free.
This is by far the best video I’ve found. I have calcified tendinitis in my right rotary cuff and some of the exercises my physiotherapist gave me seems to cause me more pain. From what I’ve watched here, you have different exercises for different areas for the rotary cuff/shoulder. I feel I will benefit from some of these then what I’m currently doing. I e been doing shockwave treatment the last 3 sessions and has helped my pain so much. I’m going to add a few of your exercises and see how I do. I’m just looking to get back into basic mobility. Thank you so much!!
Fantastic video, love how you show different ways to hit each area with progression. I really like this.
I love the visuals and editing style you use. Very easy to assimilate the information. Thanks. ; )
Thanks for the video! It was well organized and clean. Very professional. What I learned from your knowledge is that I can base shoulder training off rotator cuff exercises. I am looking forward to trying my new shoulder routine. This is a very helpful video. Excellent work!
This is the best video I have seen in along time,,, short, simple and right to the point
👍👍👍👍👍👍👍👍👍🌹
Best rototator cuff programm I've found on youtube yet. Thanks!
The best ever elaborated explanation about this case. Thanks a lot.
Fantastic video. I love the way you group each type together into one screenshot. Super excited about putting together a personalized program from these exercises.
Dude, this video was freakin AMAZING! You provided me with several new rotator cuff workouts and variations to try at the gym. Going to check out more of your videos and subscribe. Thank you!
Watched your previous video, and i was confused. This is a much better video! Thank you for this.
Oh my God.. what did I just bump into.
Instant subscribe. I am going to analyze the video and make a schedule.
This is exactly what I needed to see.
Currently I am 26 years old, 170cm, about 40kgs. Way below healthy BMI..
Thank You so much for running this channel! I will make sure to check out your other videos and your blog as well.
Every second in this video is worth a chunk of gold 🔥
Thank you friend 👍
The most comprehensive video on rotator cuff exercises I've ever seen. Saved it and subbed. Well done.
This is a really good video... Thank you. I have been trying to fix my issues on my own when physical therapy didn't provide much for me. This is way more comprehensive and gives me a guideline. Because I started so weak & with so much pain, I've been opting for isolation exercises and building up to compound movements. I find compound movements risk aggravating the issue. But I will use your suggestions. This video will be my bible until my bicep tendons stop hurting. 🙏
This is the best and only video you'll ever need to strengthen the RC, well done!!
Your absolutely brilliant at your content it’s so so helpful my man! 😀🙏
These videos are invaluable. Thank you E3 Team 👍🏼
Great video, well structured, easy to follow. Best vid on TH-cam
Phenomenal; a great breakdown and explanation of the exercised needed, how to do them, and when to perform them, all organized in an easy to follow format. Many thanks!
Great to get back in shape,thanks for a program that seems to work at getting strength back
I am amazed with this method of explaining exercises. This is excellent! Thank you!
These are golden nuggets of knowledge. I haven't been able to exercise but ever since I started doing rotator cuff exercises it's helped me a lot.
Spectacular video. Thanks
This video was extremely helpful! Thank you so much for sharing your knowledge. I will be definitely applying these exercises to my weekly physical therapy routine.
Great video! So much info and content but presented efficiently. Nice!
Thank you so much! I have deltoid pain and worked out its the infraspinatus and teres minor, and wanted effective ways of external rotation. Found the whole video interesting. The towel under armpit has totally taken away the contribution/interference from the deltoid to isolate the external rotators (overactive deltoid is the cause of pain). The external rotators superset is fantastic!
Great video. 💗 Traditional Rotator Cuff isolation exercises alone don't address the CAUSE. I had rotator cuff issues for several years and discovered that a lack of upward rotation of the scapula was the underlying cause. (With a lack of upward rotation of the scapula there is less roof space in the shoulder, so the rotator cuff muscles have to work waaay too much.) That was the cause in my case and I believe is the cause in most cases. Exercises for serratus anterior and the lower traps to activate them and strengthen them increased the upward rotation of the scapula and... Shizam! Adios shoulder issues!👍
But I can't lift upward anymore. There's a big click in my shoulder smd one arm gets big psi shoot into the bicep area.
@@TacticsOgre35 gently stretch your lats/chest muscles and slowly and lightly strengthen your external rotators like in this video.
@@doctorshutup9817 I can't lift up no matter what tho.
@@doctorshutup9817 the other exercises seem to be hitting my bicep and the other muscles. Don't understand
@@TacticsOgre35 your bicep tendon is right next to your rotator cuff tendon so its probably getting impinged or referred pain. Try doing isometrics and/or eccentric exercises for your external rotators (mostly suprispinatus but maybe infraspinatus too)
Extremely good work, thank you guys!
Best video on the subject I've seen so far. And I been at it for some years now.
Fantastic video demonstrations.
Ty for creating this video! Awesome!
Thanks for your work!! Really cool video.
Awesome set of exercises guys! Excellent! Thanks a lot!
Fantastic video, mate. Cheers from New Zealand.
Great video, thanks for your thoroughness. Liked it and subscribed!
I've recently hurt my rotator cuff on ... well both my shoulders this video is AMAZING , I totally thank you kindly for the great info!! #StayBlessed
Obviously, the best informative video ever existed on TH-cam.
Professional and straight forward instructions.
Great efforts by the Doctor
Much appreciated and really well done 👍
Thank you for your Brilliant Exercises ! Seriously It Works
I appreciate all the work that goes in to demonstrating the lifts. You have a great designer(s).
Thank you!
Mate, You nailed it!! Thank you.
this was the best set of exercises i have seen.
Brilliant explanation and exercise program.
Thanks.
Great work like always. Thank you!
Best explanation and set I've seen ....thanks
Excellent explanations.
I had rotator cuff surgery in 2019
Great video - very comprehensive. Thank you.
Brilliant information and programming. Thank you.
Amazing guidance, very detailed, no questions left 👍👍👍
thanks man thats what i wanted , alot of types of movements , much love
Thank you so much, great demonstrations.
Amazing content man!
This is gold. Thank you siir🙏🏽
Absolutely Superb Information!! Great teaching visuals and narration! Top Notch presentation.
Fantastic video for rotator cuff rehap.
this is exactly what I need. Thanks a lot!
Nice timing for this video, recently come across my first bout with tendonitis
Beautiful editing beautiful video. I've never see a butterfly lateral raise before. Overdelivered. Thank you E3.
Seen dozens and dozens of vids on the rc. This is the best.
Really appreciate the effort
great video and explanation of the muscles involved and how they function, and good explanations for the exercises as well, thanks for sharing :)
Thank you so much for the time you take to share that video with us
Great and very helpful info
Thanks a lot
Have a wonderful time wherever you are
Great Content!
Thank you!
Wow, I was doing a few of these like once a week, gonna have to up my game. You’ve got a comprehensive list her.
priceless as always,,, thank you for your work, thank you so much
Hello, thank you for your video!
This is gold.
Personally what helped me a lot is to do pushups in back bridge position. I know now the easiest for most people to even got into back bridge, but try to progress as this is very good.
Brilliant presentation
EXCELLENT video. Thank you!
Thank you for the demonstration videos clips. It's a lot of work
Great video. Thanks!
Very good information, presentation. This surely will help others do a proper exercise without straining the muscles.
Very good video! Thank you!
Very good video !!
great video, very informative and to the point
I love your videos. Is there anyway you could do a video for rehabilitation on an oblique strain. Keep the content coming
Excelente explicación. Gracias!! 👏👏👍
Wow. Greatly explained and presented. ❤😊
A huge thank you. So wish I'd found this sooner as few, if any of suggested exercises intuitive to me at least
Thanks a lot for our great channel!
This one of the best videos about rotator cuff exercises!