6-way shoulder exercise

[CLEATEATER]

Hey cervelo58, I have MDI with low grade tear in supraspinatus and possible small slap tear in my right shoulder (diagnosed from MR arthrogram) I have been doing shoulder strengthening exercises including most of what's shown here for 3 months now. my shoulder doesn't feel like slipping out as much as before, but when I do lateral raises, bent over rear lateral raises with crossover pulleys I have shooting pain in back of my shoulders. is there specific exercises for slap tears/ supraspinatus??

[leggomyeigonosensei]

Wow, what a throwback! ... a healthcare professional who really cares about helping people, not just profit. Thank you so much!...for helping me with my shoulders and for restoring my faith in the medical community! You're great!

[erekki]

Most thankful for this video. I have problem with my right shoulder and I have got huge help with these kind of exericises. I made a mistake when I stopped doing these.. and pain came back, after chest-shoulder workout. Now, I started once again these shoulder-rehab exercises. Very good and clear video, thank you!

[NewZealandCreations]

1:46 "Please leave"

[nickfizzle1212]

jeez people need to stop bashing this guy. he's doing this to help people out for crissakes!

[kyonn17]

How many reps/set should one do? How many time per week?

[920alexmma]

dammm your big



[cervelo58]

@920alexmma I was born like this :)

[hipcrio2]

Do you need the band or could you do these exercises without it or with light dumbbells or something?



[GanzLONDON]

Thanks a lot !

[Byscane1234]

I thought the exercises were great but it was a bit unnerving to have someone's insurance benefits being discussed in the background.

[cervelo58]

@Byscane1234 No worries. It's not Personally Identifiable Health Information. I checked.

[TiMM423]

YOU DONE EVEN USE YOUR SHOULDERS FOR THESE EXERSICES

[Ambushcrysis]

@TiMM423 YOU ARE AN IDIOT.

[cervelo58]

@Ambushcrysis Thanks.

[cervelo58]

@TiMM423 Did too.

[tripp4356]

I feel like there is no need for a towel when doing internal and external rotation and that your elbow should be connected to your side. Also you shouldnt break that 90 degree plane. For example, when you are "rolling out" your hand starts at your chest and passes your shoulder. It seems to me like you should stop once your hand gets to your shoulder and only allow it to go past 90 degrees.....

[cervelo58]

@tripp4356 Hi Tripp, As for awkward - I was born this way - but I agree with your comment. Isolated endrange external rotation can be uncomfortable, or even dangerous in the case of recurrent shoulder dislocations. Good to stop at a mid-range point which may have the added benefit of improving joint stability and motor control.

Tim

[cervelo58]

@tripp4356 Great comments. Thank you.

[tripp4356]

Yo Tim, when you do external and internal rotation you seem a little akward. I feel like there is no need for a towel and that you should break that 90 degree plane. For example, when you are "rolling out" your hand starts at your chest and passes your shoulder. It seems to me like you should stop once your hand gets to your shoulder and only allow it to go 90 degrees.....

[PTUnited10]

get products like these for less at ptunited.com

[MyS8int]

How often do you recommend these exercises?

[raficsulejmanovic]

These are great exercises. I have issues with my rotator cuffs. After years of sports everything seems to crack and pop.

TKS for the vid. Just ignore trolls and jokers who pass thru here.

[cervelo58]

@raficsulejmanovic Thanks - these techniques gets lots of people better, they're free (except for your time) and fairly safe. If you have pain you should stop.

Since rotator cuff problems are endemic (we'll all get them if we're lucky enough to live long enough) I thought this video format would help my patients and others, too.

Tim

[cervelo58]

@shahohehe Yes. You do.

[Odenkay]

Wouldn't these first exercises engange your cobacobrachialis / pecs / lats instead of your shoulder.

[Lifting4Swimming]

@Odenkay no they are

very common body building movements for targeting delts

[cervelo58]

@Odenkay Rotator cuff, typically.

[didanhtennis]

Great video. I can use these exercises to strengthen my shoulder for playing tennis. Do you have something for improve service motion? Thanks

[caroblast]

How can I take Excersize advise from someone as skiny as you? And why are you dressed for work?

[cervelo58]

@caroblast This is what I do for a living.

[cadaverock]

here is the same ''nerd '' with his dumb ass hair cut .

[cervelo58]

@cadaverock It works for me.

[rickgraz]

@cervelo58 i dont know why these people are sitting behind their computers judging you. I am a bodybuilder and my trainer has told me to do these exercises and to watch this video. So on behalf of the intelligent people that are training in the gym thank you for this video, it has been helpful in my future weight training.

[MrPolobally]

thank you soo much for ur video, my shoulder was badly injured for 11 years just because I didnt do anytghing to rehabilitate it. now i can see the shape of my shoulder again, the pain is 98% gone and my symetry is becoming more aligned. only trouble is my scapular got slighty protruded and I dont know how to push that back into place. its not very obvious and it just feels like dat particular scapula may have done a lot more work holding my shoulder in its plaace.pls what exexrcises can i do?

[zambert008]

thank you very much!!!

[anklepick1987]

I had an AC separation six weeks ago wrestling, and unfortunately my health insurance has been cancelled until April due to my seasonal unemployment. The doctor said it was a grade two or three, the first set of ligaments was torn, and the second set stretched, I hope these excercises will be ok for me, I have no pain in everyday tasks but can't wrestle or throw anything without an intense amount of pain

[boy4she]

Vielen Dank für diesen Video.

[WebTVfan]

Thank You! I searched you tube this morning to find any advice for my shoulder pain going on for 3 weeks. Your simple, quick to do excercices just relaxed my soulder. Can't believe after three weeks of pain that's all it took. Thanks, you got my highest rating!

[gr8tfullawyer]

Thank you for posting these excercises. Had a level 2-3 AC joint separation when i crashed my 58cm Cervelo P3C 6 weeks ago. Are these the correct excercises for rehab? Any others recommended? Where do I buy the band? Is it ok to start swimming again? Thx again.

[1953mck]

Would these exercises rehab a torn glenoid labrum-anterior deltoid?

[woodallaj]

Is the towel rolled up under arm to keep the elbow in? I not only a personal trainer but I any one of my clients have shoulder issues. Thanks...

[GrapplerGabE]

Its just that I only get to see the ortho in 1 weeks time and am worried I would get a frozen shoulder or limit my range of motion by then. Am wondering if I should do any exercises while theres still pain.Thanks and I understand that the internet should not be a surrogate for health care advice.

[cervelo58]

GrapplerGabE,

I have to refer all specific requests for information to your personal physician.

The Web is a great resource but it should not be used as a surrogate for health care advice.

Tim

[mikematij2]

@cervelo58 I was wondering should you stretch before these exercise. I have a popping shoulder from a compression injury (skateboarding and fell, all my weight went into my shoulder). I only have pain every once in a while but I play baseball and will get tendinitis in my bicep before my shoulder starts hurting. Could my shoulder be a cause of my lower bicep tendon inflaming.

[GrapplerGabE]

Hi Tim, I had a AC separation 2days back. It still hurts when I move my arm and I do not have a full range of motion yet. What do you suggest and when should I start working on these exercises?

[JayPull85]

I just had this done 12 weeks ago. How easy is it to re injure

[surfhk]

i just had a bankart repair 5 days ago..what are the exercises that i can do during the first month.? thank u

[br4ve]

after how many shoulder dislocations would it be wise to consider surgery if your a young and active individual whos bound to do it again?

[juglord]

you should get a MRI your shoulder muscle might have been torn

[cervelo58]

That is a question for an orthopedic surgeon.

Tim

[d1CORE]

thanks for the post... i really like the bottle for the rotations... I've tried using a folded up tshirt before but the the empty bottle really does the the trick - thanks again

[Zezkhril]

Up to you really. After 6-8 dislocations over a period of 2 years, I have had enough and had it done without any problems whatsoever.

But talk to your own doctor first, then him/her book a time for an orthopedic surgeon to have a look at your shoulder.

[Severosrighthook]

@br4ve i can answer that question. no u dumb fuck.

[br4ve]

@Severosrighthook Well for one that doesnt answer any question that I have asked, also your the asshat for replying to a 2 year old comment, goodone chodicus

[prorainmaker]

Question: Most of these six exercises could be done with significantly more weight using dumbells or cable pulls. If more weight than the theraband or 2lb hand weights is used, does it still help those small shoulder stabilizer muscles, or do you lose the isolation & when bigger muscles kick-in? If you're not in rehab, but healthy & just trying to prevent future injury, should one progress in resistance for these 6, or stay indefinitely with small resistance? Thanks very much!

[cervelo58]

Yes, If you're not in rehab you need more resistance to develop muscle.

The technique is valuable, however, since its focus is safety and it addresses all six cardinal planes of movement.

Most 'gym-type' exercises are compound movements (more than one joint) and may be slightly more risky.

Tim

[Aviatrix87]

Do you always work out in a suit?

[cervelo58]

No,

Sometimes I work out in my birthday suit.

Tim

[Aviatrix87]

um omg i never made that comment someone is using my account, but that vid is some what entertaining

[Aviatrix87]

Do you always work out in a suit?

[DarkProto05]

does this workout all shoulder muscles? Front deltoids, middle delts, rear delts,rotator cuff muscles?

[channoranioo]

whoa nice this is what i was looking for, thanks tank!

[nathanbanks]

this guy is a tank. what your max bench?

[cervelo58]

6000 lbs.

20 reps

no problem

tim 'the tank'

[jakaul]

For AC joint seperations and subsequent neglect of physiotherapy which results in cervical pain, what do yo urecommend?

I've been doing pendullums and have experiences some pain relief and reduced tension on the aggravated(yet uninjured} shoulder. neck, traps, sternocleidomastoid.

Today I did the adduction and can only sustain like two reps. Do you think I shouuld continue or should I go see a physiotherapist?

[cervelo58]

Jakaul,

If movement hurts get seen by a physical therapist or a doctor before starting and exercise program.

Tim

[jakaul]

Hi,

Thanks for your reply. I seperated the right AC joint in Feb of 2004. The emerg physician took xrays and told me(to my relief) that it was AC joint seperation and not dislocated shoulder as I thought. Discharged me with a sling.

Wore sling for about two weeks until pain ceased, and went for more xrays that summer 2004 and saw an orthopedic surgoen who examined me at that time including movement and the xrays. He gave me the rubber band and some excercises. (which I did not do).

[jakaul]

No pain during motion, but I have the opposite arm immobilized due to neck strain pain that developed during period the period of work/neglect.

Having the 'good arm' immobilized has resulted in significant pain relief from the neck strain pain, and I am 'rediscovering' my injured and healed shoulder after basically three years of maladaptive compensation movements.

[braziliancrazyrider]

need some help with dislocated shoulder?about week ago still feeling pain and tenderness in the area when should i start exercising the shoulder???

[novice8814]

Did he buy his gym suit from Geek Squad?

[tyciol]

Those first two exercises look very cool. I would like to do them using dumbbells, if possible.

The way I thought, is if you are able to invert the torso (I would use an inversion table or gravity boots) then doing that motion with dumbbells would enact similar shoulder stress for adaptation right?

[cervelo58]

Tyciol,

Remember, a lot of my patients are 210 lb. grandmothers. The may not respond well to gravity boots.  The Theraband is a nice compromise. Safe and effective.

Tim

[AZNChow88]

uhh.. u can do them with dumbbells. First one is called lateral raises and the second one is called front raise.