How To Strengthen Rotator Cuff - Physical Therapy Exercises For Shoulder Pain
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- Your shoulder is the most mobile joint in your body. The rotator cuff is four muscles that stabilize this joint throughout its dynamic motion. A weak rotator cuff can lead to pain, shoulder impingement, tendinitis, and even a rotator cuff tear. In this video we’ll discuss what your rotator cuff is, why it’s important, and share 5 of the best exercises to strengthen your rotator cuff.
➡️ LINK TO DR JARED’S RESISTANCE BAND SET: urlgeni.us/amz...
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RELEVANT TIME STAMPS FOR THIS VIDEO:
0:54 WHAT IS THE ROTATOR CUFF?
3:15 STOP DOING THIS EXERCISE
4:34 SIDELYING EXTERNAL ROTATION
6:13 SIDELYING INTERNAL ROTATION
9:57 BAND/CABLE EXTERNAL ROTATION
10:30 EXTENSION WITH EXTERNAL ROTATION
13:45 BAND/CABLE INTERNAL ROTATION
WHAT IS YOUR ROTATOR CUFF?
Your rotator cuff is four muscles and their tendons that act to stabilize the shoulder joint. The shoulder joint is a ball-and-socket joint; while it is the most mobile joint in our body, it’s also important that it’s a very stable joint. This is where the rotator cuff comes in. These four muscles wrap around the head of the humerus to keep it pulled in tight to the joint cavity. That ball needs to stay squarely seated on the center of the socket in order to move and function properly. If it is not firmly seated in that spot this can lead to impingement, pain, tendinitis, and even rotator cuff tears.
DON’T FORGET TO TRAIN YOUR SHOULDERS IN ALL DIRECTIONS
The most common error I see people make in training is neglecting these rotator cuff muscles. It seems like people tend do to a lot of military press and front raises for the anterior deltoid, lateral raises for the medial deltoid, and rear flies for the posterior deltoid. But they forget that the shoulder moves in one more plane of motion - that is rotation. It’s crucial that you maintain strength in this motion to avoid shoulder pain and injury.
HOW TO STRENGTHEN THE ROTATOR CUFF
Strengthening your rotator cuff is a crucial part to proper function, but many of us don’t know how to do it or are doing it wrong. In this video I discuss common mistakes people make when training their rotator cuff muscles and share proper form for 5 of the best rotator cuff exercises you can do with dumbbells and elastic band or cables to keep these muscles strong and your shoulder healthy.
A WORD ABOUT DUMBBELLS
In order to strengthen your rotator cuff using dumbbells, you have to lay down on your side to do it. Standing with your elbows at 90 degrees and rotating does nothing to actively strengthen your rotator cuff against resistance. You have to lay down on your side and lift the dumbbell against gravity to do it effectively.
DUMBBELL EXTERNAL ROTATION
Lay down on your left side with the dumbbell in your right hand, elbow bent to 90 degrees.
Keep your elbow tucked in to your side and rotate your shoulder to lift the dumbbell up towards the ceiling.
3 sets of 10-15 reps
DUMBBELL INTERNAL ROTATION
Lay on your left side with your left arm slightly in front of you, a dumbbell in your left hand, and your left elbow bent to 90 degrees.
Keep your elbow on the floor as you slowly raise the dumbbell up towards the ceiling.
3 sets of 10-15 reps
BAND/CABLE EXTERNAL ROTATION
Stand with the cable/band handle in your right hand. Your right arm is across your belly and your right elbow is at a 90 degree angle.
Keep your elbow bent at a right angle and pull the band out to your right as demonstrated in this video.
3 sets of 10-15 reps
BAND CABLE EXTENSION WITH EXTERNAL ROTATION
Stand facing the cable with the handle in your right hand, your right elbow straight, and your right shoulder flexed to approximately shoulder height.
Keep your elbow straight as you pull the band back behind your right hip.
Allow your thumb to rotate from a “thumbs up” position at the top to pointing away from you at the bottom.
3 sets of 10-15 reps
BAND/CABLE INTERNAL ROTATION
Stand with the cable/band in your right hand. Your elbow is at a 90 degree angle and your arm is rotated out to the right side.
Keep your elbow at a 90 degree angle as you pull the band/cable in across your body. Your forearm should be resting on your belly.
3 sets of 10-15 reps
I hope you enjoyed the tips presented in this video; be sure to like the video and subscribe to Tone and Tighten here on TH-cam.
Check it out! I've got an UPDATED version of this video that is exercises you can do at home with ZERO equipment! You can watch it right here: th-cam.com/video/3OtA0cwuUDE/w-d-xo.html I hope these help you to feel better soon and thanks so much for watching!
Superb.. Minute details given.
@@subhashnagpal4169ð
Thank you very much for showing !!! i have learned to hold arms in a better ..more comfortable position , to train this shoulder part !
My pleasure!
Terrific explanations, sensible and so worthwhile thank you! I have been looking for this type of instruction for so long!
Thanks so much!
You are welcome! I hope it helps!
Thank you
Great info.
Some Rotator cuff exercises that are new to me.
Looking forward to trying these😊
I hope they help!
Timestamps:
00:00 - intro
00:52 - Ratator Cuff info/visualization/pain info (and recommended video on dealing with pain in description)
03:20 - least favorite exercise (ineffective)
04:34 - first exercise (sidelying external rotation)
05:41 - intro to 2nd exercise, reminder that cables preferred as internal rotation with free weight can cause issues.
06:14 - 2nd exercise (sidelying internal rotation)
06:51 - switching to bands (or cable machines), issues encountered, mistakes people make, what you're actually aiming for and how the rotator cuff functions.
09:57 - 3rd exercise (Standing Cable External Rotation)
10:32 - 4th exercise (Cable Extension With External Rotation)
11:21 - info regarding external muscles vs internal, and where most pain comes from transitioning to 5th exercise.
11:59 - 5th exercise (Standing Cable Internal Rotation) with reiteration of workout plan (sets/reps).
12:48 - outro
Thanks for helping others out!
@@toneandtighten Thanks for the exercises. Started butterfly stroke and my rotator cuffs are not happy.
Thank u for the time stamps. Amazing!
@@toneandtighten this is week 7 for my shoulder impingement. There has been improvement but not linear. What's rough timeline for complete healing?
I am doing all of your exercises. Really these me help a lot to spend a pain free life also with mobility. Stay happy and blessed.
I am happy to hear that, Riaz! Thanks for sharing!
Thank you for sharing your professions.
Gary - you are welcome! I hope that it was helpful for you. Thanks for watching and leaving a comment.
Thanks for a great video. Can these exercises be done daily, if so how many time per day is optimal?
And thanks for this great videos... they are helping me a lot to learn more about my major :)
You are welcome! I am glad you are finding them helpful and thanks for sharing!
Have you tried these exercises? What do you think? Leave me a comment below and be sure to share with your friends! Thanks for watching here on Tone and Tighten!
Not yet my shoulders and arms are paining will do this exercises soon after work Thanks Ramya
@@Ramyapad19 Try them out and, as they get stronger, I'm sure your shoulders will feel better.
Tone and Tighten what do you think about deficiencies for pains like these... like vitamin b12 or vitamin d deficiency being a cause of pain
@@pranavijain5342 I think those can be a contributing factor and exacerbate symptoms, but in my experience they won't be an independent cause. I'm not saying it's definitely not a cause; I'm just saying I've never seen that as the primary cause. Good luck!
Waiting for Plantar Fasciitis exercise..
I didn't see it in the video and I haven't seen it in the comments. How many times a week should these be performed?
Wow, excellent video ! I never knew that a band would be way more suited for this than dumbbells. I love it. Thanks !
Happy to help!
Thank you sooooo much!
💖💛💖💖
You are so welcome, U R! I hope this helps you and thanks for commenting!
Where would you set the resistance rope? High or low on the base of the machine?
I just found your channel and I absolutely LOVE the way you describe everything, the amount of detail, the precision of your demos and where you are supposed to feel it, etc. You are a great instructor!!! My respects 🙏🥰
I just have a question. Can you train your rotator cuff with out any props?
Thanks 🙋
My shoulder feels kind of floaty, sometimes as if my arm is falling out of the socket. I feel discomfort right on the backside under the point of my shoulder. Is that due to a weak rotator cuff?
Thanks Jared, I will certainly try these exercies as well! I have been using exercises from Bob and Brad for the last 3 months and my movement has increased about 75% and the pain is also almost gone. I still have pain on the front muscle just below where the color bone joins the shoulder blad and suspect your exercises will certainly help more. By the way, I am 71 and stil plays golf twice a week and I can already feel that my backswing is much longer and easier.
Regards
Kobus Müller (South Africa)
Thanks for sharing!
Thank you so much Jared for your beautiful videos, it really helped A LOT,
But quick question please, how to strengthen a shoulder after recovery from shoulder impingement please.
Thank you for the help🙏
You are welcome, moulay Aziz! I hope you find these exercises helpful! Thanks for commenting!
@@toneandtighten 🙏👌
This is a really great video. I've been doing rotator cuff exercises with dumbbells, but this covers proper form extremely well and adds a few exercises I wasn't aware of. I'm going to get some resistance bands and expand my rotator cuff workout!
fully dislocated my shoulder two times already hopefully this works to prevent or lessen the chance of a dislocation again
Hey, thanks for your video. I am gonna try those exercises. The link to the resistance band is not working, could you please share a new one? Thanks again!
This video helped me so much! I really appreciate what you do and how clearly you explain things. My shoulder is feeling much better after a month of pain!
I am so glad! Thanks for sharing!
Thanks Doctor for your video.. I have been suffering Rotator Cuff pain for a few months.. the pain is on the front left Rotator when I rotate my arm inward.
I have just tried your exercises and they don't cause any pain. How often should I do them?
Very very very very helpful thanks!
Glad it was helpful! You are very welcome and thank you for your comment!
Also......to me my right shoulder looks swollen but the physician said no......but I know what my eyes are showing me in the mirror and it is!
Can I do this twice a day , or its enough for once a day
I REALLY like your attention to detail. Not only how you so fully explain good form, but HOW good form is so important in the correct performance these exercises. Thanks!!
I appreciate that!
Thanks for sharing. What is a reason for a shoulder to get dislocated? How to avoid it? What if it happens in sleep?
Hi I always train my rotator cuffs more than I train my deltoids. Can a weak anterior deltoid cause pain while doing planks, push ups, handstands even though you have strong rotator cuffs??
Hello how are you? I just recently had an x-ray of my right shoulder and the physician diagnosed my shoulder as: RIGHT SHOULDER IMPINGEMENT! What exactly is this and is this the same as rotator cuff injury? What can be done to remedy this issue? This is affecting my trombone playing!
Thank you
Hii which is full shoulder rom excercise & ROTATOR CUFF STHRNTHENING Excercise please this question answer
Sir this Divya...no body identified my problem.... my right shoulder is so heavy and loose ... I saw 69 doctors but no solution....can u identify
Question when doing exercises, should I be shaking during the exercises? I’m going to p t now and given exercises. Therapist says I have strength in my rotator cuff but I do have a rotator cuff problem. The problem is, the exercises I’m given, I’m shaking constantly to do them.
I am phisical education I Love study about rotatin calfth . Becouse its usefull in phisical education. I Love Anathomy. And biomecânic s. I do not have inflamation in reator calfth but I help another persons with this . But i cant guet alot off weith in weigth run Becouse my posture individuality biológicas. My body cant Avod alot off weigth Becouse couses many problems in my boddy and my shoulder the cartilages in my shoulder slie ench olhar I went the ortopedist him told me I was born with this. Its no problem going to weogth roon. I happy Becouse I Love going to weigth room . Becouse i am pysical Education in brazil. I m brazilian girl.
Love your videos! Such helpful information and exercises. Thank you!
I couldn't access the link for the bands, but I'm pretty sure that they're the Sportcord bands, because I recognized them from physical therapy. Myself, having had surgery for a rotator cuff tear about 8 months ago.
I been doing these the past 2 months and my Ortho Dr wasn't happy when I canceled my surgery!
Great presentation. Clear, logical and easy to follow.I tore my Supraspinatus muscle (It's still functioning, but weak) and it can't be repaired. Reverse shoulder replacement is an option, but I have more strength and range of motion than people who get the surgery according to my last PT test. I want to tighten up that whole area for more joint stability. Are there specific exercises in addition to what you demonstrated on the video.
Hello, this is a great video! Thank you for sharing your expertise. The link to the resistance bands on Amazon no longer works. Do you have a new link or a product recommendation? Thank you so much. Susan
Great video! I've managed to already damage my rotator cuff (full thickness tear of supraspinatus at footprint, partial tear of infraspinatus). Can these exercises still help or am I doing more damage? Thanks in advance for the reply!
How many times would you recommend doing this routine per week? I'm trying to get my shoulder back so I can work out again. Thanks.
I have both my rotator cuffs torn on the bottom and when I saw the surgeon years ago he told me he couldn't do surgery on the tears because it would be defeating the purpose as he would have to cut down through the muscle to fix it so it wouldn't make sense. So he gave me elastic band thingys and papers on exercises and that was that. Felt okay for years but now within the last three months it is flared up like crazy and the pain is nuts. I have gone through two bottles of OTC muscle relaxers to try and sleep at night. I can't find the sheet with the exercises on it and was wondering what ones to do where I am in so much pain? My left shoulder is the worst as I can hardly get my arm up to my waist. Will doing exercises do more damage now? The orthopedist that I visited is not practicing right now as he is the premier of our province, Newfoundland and Labrador Canada.
1st exercise is at 4.41 .... a lot of chopping but no chips a flying...thumbs down!
What if my effected shoulder has no external rotation? Is it an impingement? I can go nearly 90 degrees on the uneffected side, but only about 10-20 degrees on the effected side.
All of the exercises are simply amazing, helping me a lot, I consulted therapists and I don’t know why no one accurately diagnosed my problem, I mean, I know that the professional opinion is crucial, but I started to make the exercises and followed your advises and the pain on my shoulder reduced dramatically, but I'm worry about CrossFit, do I have to stop crossfit until my pain gone?
I honestly would do something less taxing on the joints than crossfit.
Crossfit is for assholes anyway. Stick to the weight room and running
Stay away from cross fit. Period.
Does nothing but damage your body.
I pick 4 - 5 upper body and lower body exercises and focus on doing upper body 2 for days and lower body for 2 days.
Give you body time to heal the tears in your muscles for the other 3 days.
Swim 50 laps, it works entire body and 0 impact
@@pacvend yes but you'll get little to no hypertrophy and depending on how often or long you swim it can actually decrease strength and bone density. The man's doing one of the most explosive, strength oriented sports on the planet, and your recommendation is one of the most cardio focused sports on the planet. Where I'm from, this is called 'speaking so that you don't fall asleep'.
Can you update the link to the exercise bands? It doesn’t work. It’s just old. Thank you for your help!
Just got surgery on my left shoulder rotor cup and it's covered with a pad and put in a sling daily., Help please ... Lots of pain ..
Great video.....Does a weighted golf club help any of these muscles?
3:36 I cannot even count how many times I've inquired when I see someone doing this exercise... what they are intending to exercise with this motion. They ALL say rotator cuff... when I explain to them that it doesn't work that way... they ignore me. I'm not sure where they were told that it was a rotator cuff exercise but we need to find that person and have them put down
You’re better than the naked guys who act like “hey look at all these muscles you have to believe me”
Thanks, I think?!
@@toneandtighten
Don’t be confused, I watched tens of videos about how to fix my body and workout positions, and none of them worked with me. Except two, yours and another one talking about push ups with people who have longer arms like me.
I did this one for my cuff rotator, twice a week, and I feel good about it, it doesn’t hurt me like before when I lift some wights and go to sleep to wake up next day with pain in one of the shoulders, altho all the work was on the shoulders !
Thanks a lot.
I got supraspinatus tendinosis tear of 2mm by 3mm at the anteroposteria .Pl guide me with some excercises
Would you would be encouraging shoulder internal rotation by bringing the handle of the cable into the stomach instead of just starting with handle in line with shoulder and rotating outwards?
Since they don't show up on x-ray or MRI, is there a way to tell the difference between an impingement and a bicep tendon tear?
I've actually got a video coming out this Thursday that addresses this exact issue! You'll have to look at it when it comes out!
@@toneandtighten You know I will!
Great video!
What about face pulls for the rotator cuff?
LOVE face pulls for the cuff. Absolutely!
In the cable extension with external rotation I feel a pretty good amount of the end of the movement in my tricep. Any ideas on that? Also, great videos and information.
if we have shoulder pain already, is it safe to do these exercises? As in, working through the pain?
hi, I was operated on a year ago on the supraspinatus I still have some pain from the conflict, can I do external rotators?
Thanks for good content. But you can spend more time doing the reps. For example, Extension with external rotation, you did two reps. Do 5 reps, so we can see the movement clearly.
I have tear in my shoulder and should I do these exercises,?
thanks for sharing,
do i have to do all three cable exercises to get the most benefit or can i only do one of them?
How many times a week should I do shoulder exercise for surgery repair?
@
Tone and Tighten great, super video. I was able to understand my mistake in performing external rotation exercises.
Are the internal and external rotation exercises also valid for long head pain of the biceps? Thank you
I have a torn rotator cuff with a significant labral tear, will these exercises help me? I am trying to avoid surgery if I can.
you can't be sure that exercise can make it heal . I suggest you to go for surgery . I was frustrated of popping , cracking an weak felling of my arm so made a surgery decision called arthoscopic surgery . spended 1.5 lakh including psychotherapy fees since I'm athletic person I have to give more attention to my shoulder exercise . & If you aren't sporty person good for you won't have to deal with cracking popping . You can work daily stuff without having focus an worry about your shoulder
your Body language and teaching 🤘👌 very very good your training awesome 👌👌 thank you so much sir😍🙏
You are welcome, Lingu GTH! Thank you for your kind words and I hope this helps you!
I am still dealing with stiffness and some pain post surgery. Will these help with that too?
I love your instructions as always. Does Supraspinatus get stronger with these exercises?
Great video! Can you send a new link to resistance bands you use. Link above is no longer working.
I had a bankart lesion surgery but after a year I managed to dislocate my shoulder again. Will these excercises help me to gain range of motion without pain?Thanks Doc...
Sorry to hear about your shoulder issues, Johan! These exercises will absolutely help you regain strength, but they're not my go-to's for increasing flexibility and range of motion. That's my video for next week. These will be great to strengthen and stabilize your shoulder and mitigate the chances for re-dislocation.
I have a torn rotator cuff. Is it ok to do these exercises before my surgery in May or June
Excellent! I'm doing these exercises now. The angle tips and thumb position is valuable info! Thank you.
You are welcome, Leo! I hope these exercises help you out!
You’re so good at explaining things without the fluff. Love it and thank you.
You are so welcome! I am glad this was helpful!
Hey this is great info. Tore up my shoulder several years ago. I’m now 63. It’s never been the same and I’ve been wondering what to do to strengthen it.
Thank you so much.
You are very welcome, Liz Dg! I hope you find these exercises effective in your treatment!
What should I do when I get pain and clicking during these exercises and my shoulder feels very unstable
I already have a 1 inch tear in my rotator cuff can I do these exercises?
all good except no 4. It slightly hurts doing that one...
Good timing for me, thanks. I am 2 months into recovering from injury to my rotator cuff, caused by over-vigorous pulling of the lawn-mower cord. I am just now getting movement back, and wish to add further mobility and strength.
You are welcome, Alan! I hope you find these helpful in your recovery!
One comment, please slow your talk and "how to" instructions down. When you race through the exercise it makes me uncomfortable thinking that you just want to hurry up and get through it. I have a rotator cuff problem, possible tear, and awaiting MRI results. I was interested in watching your video and doing the exercises, but it was just too fast to follow. Some of your audience may be older, like I am 73 and not as quick as I used to be. Thanks, Joanne in Georgia.
Use the pause button doofus.
You always share awesome, extremely informative content. Please keep it up. I feel like I e learned more from watching your videos than from my C.I. I haven’t commented on your videos before but I felt I needed too now. I’m a SPTA in my final clinical rotation and every other PTA at various sites have been adamant about the pt keeping their elbows glued to their ribs. I’ve always had a slight problem with this because i noticed how much it limits their ROM. Since I’m still just a student I feel like I can’t question other practitioners methods. I will definitely use the widened towel roll trick in the future!
Thank you so much for your kind comment! I hope these exercises prove useful for you!
How frequently should these exercises be done - daily, 3x a week, etc? I don't want to overdo it but also want to make progress. Thanks for the great video!
Iv bought a set of those resistance tubes and I'm feeling better by the day , started with the yellow weakest now I'm ready to go up to red I'm 73 so I'm doing it steady but I'm feeling the difference every day is doing it steady the best way, but thanks anyway my pains going away.
Rotating without any resistance is very painful
Hi...
My left shoulder is rotated outward more than my normal right shoulder.
When I do lateral dumbell raises I hear popping sound in my left shoulder. But when I rotate my left shoulder inwards prior to doing the raises I don't hear the popping sound... Can you kindly suggest how to correct this postural issue?
The external routine with the band absolutely kills my shoulder. Like agony, I had shoulder surgery 6 months ago and still not fully healed. Am I doing something wrong?
You over talk it. Please get to the exercises. Get to the points.
Great vid!!! By the way, is it a good idea to do a hypertrophy work on this rotators cuff, y know: load progress and stuff? Thanks a lot!!!
what kind of exercises should I do at home still can’t raise my right arm Without bending at the elbow. Five Months since surgery
Great video. Love the exercises you show us. I find the external rotation lying down is really good, and tough!
Thank You!
You're so welcome, Joe! I am glad you found these exercises helpful and thanks for sharing!
Great Video, but need much less extraneous commentary. Just say what causes pain where and show how to flx it. Be concise.
Would you mind updating which resistance bands you would suggest since the one that you have a link for are no longer available on Amazon? Thank you very much!
How soon after a PRP injection can I start these exercises? Partial tear in supra & infraspatus. Light pain, only when sleeping. Thanks!
@@PierreRoussin Thanks so much! I was planning on using only 5 lb dumbbells after the first week, but I'll now wait a few more weeks.
Thank You!
So I Am clearly understanding that with the pain now that goes and comes; these functional moves will alleviate?
If you're consistent with these exercises you should notice a decrease in your pain as your muscles get stronger. Good luck and thanks for commenting!
Hi I have a rotator cuff injury and I’m using your video. Can you tell me why I hear a click when I am doing the exercises please?
You may find this video helpful! th-cam.com/video/yR6EnBqjKNs/w-d-xo.html
Hi Tone, question: my friend's 18-year-old girl has a shoulder when raising her arms up, for a year now ..... no ligament rupture .... what exercises and massage would you recommend .... thanks.
Hi Jared
I really like your videos where you take the time to explain the medical part, the wrongs and the rights to be done. I would like to know how to you stretch rotator cuffs? I'm a surfer where I think I use a lot and strengthen my rotator cuffs a lot. However, I don't know how to stretch them during warm-ups before I jump in for my surf. Your advice will be greatly appreciated. Thanks!
Why do you hold your shoulder while rotating your arm?
My shoulder hurts daily and wakes me up at night sometimes with pain. I was a pitcher for 13 years with a 90+ mph fastball in college. Somewhere near the end of my career i hurt it, and i've never tried to get it looked at. I'm pretty aware of whats going on in my arm i just need help on what to do to fix it. it hurts when i put my right arm straight across my chest and pull with my left arm, like a shoulder stretch. It hurts when i go to backhand the truck door to close it. Its like right on top on the shoulder in the middle, like that little indent between the deltoids when your arm is raised. Any help would be appreciated.
Hi, I first want to tell you, I absolutely love your channel. I wanted to ask when doing these exercises should I push through the pain or am I making it worse?
Hello. I was just diagnosed with inflammation in my right rotator cuff. There is pain when I move that shoulder around. I was prescribed antiinflammation meds as well as over the counter. are there exercises for this condition? Thanks.
Reinjury to rotator cup need to know starter exercises