Rotator Cuff Exercises

[0PrFi]

These exercises are great for tennis players too as the rotor cuff is key in serves and overheads. Thanks for the demos!

[aminoacids13]

hai!

what kind of band do you use? a dynaband is also good?

[nichlovin113]

Hey, I really appreciate this video and the exercises are great. however, supraspinatus is not your hitting muscle. your hitting muscle would be an adductor or an extensor. Supraspinatus aids in abduction of the shoulder (the first 15 degrees of rotation, before the deltoids take over) so it will not aid in the hitting motion

[oldirtybrza]

The guy in the video says to do this 2-3 times a day. I personally wouldn't do it more than I would any other exercise — every other day. I'm not a trainer, but my understanding is it's muscle that is being exercised using these methods. And isn't it common knowledge your body needs one rest day minimum so the muscle tissue can restore?

[MrSaeteurn]

Will this actually help? My right shoulder is clicking when I do simple rotation. Sometimes it hurts but sometimes it doesn't. Will doing light excercise strengthen the cuff?

[popspie]

whatever you do don't do bench presses/pull ups if your shoulder is fucked. i've had an operation and let me tell you it put me out of action for a long time.

Don't let it become your achilles heel like it is mine! Do your exercises, every day!

Book an appointment with a physiotherapist and tell him/her to give you some exercises to do. Apparently elastic bands are no longer the best option and you can do these exercises without any equipment.

Hope this helped.

[prime6529]

Thank you for posting this - the exercises fixed (in a month or so) a problem with shoulder pain and reduced mobility that had been getting steadily worse over the past year.

[justintylerchandler]

this is great. i recently started exercising again and my shoulders always feel excessively tight--though not painful--the next day after bench presses. have worked on keeping my shoulderblades pinched together while i bench press in hopes of isolating the chest muscles as much as i can, but this morning still the front of my shoulders feel unnaturally tight. I will try these out, and hopefully give my cuffs more flexibility. thanks again!

[icaughtahaggis]

Always remember to set your scapula, your shoulders should be back, otherwise you are not working the muscles correctly...

[rocklee4578]

can this help me throw a football better, cause i saw it on a site and decided to see a vid.

[BeastifiedCodFather]

Where do I get this band?

[MetaIhead89]

@BeastifiedCodFather you can do them with a pair of 5 lb dumbbells. That's what I do and it works great.

[Glbtrx6]

I need this exercise. My left shoulder cracks or "clicks" after I push it back in place after every shoulder or even bicep exercise. This and any back exercise would definitly help. Thank you for the pointers!

[idancebecause]

Thanks for the exercises. I'm going to try them. I injured my rotator cuff over a year ago and then developed frozen shoulder. I don't EVER want to go through that pain again. I just re-injured it swimming and want to strengthen it before it gets like it was last year. Thank again

[Pain113]

Hey, nice video, I've been wondering...I know your no doctor but I have been diagnosed with little leaguer's shoulder about a year ago, idk if it's true or false sense I've been tested more than once with different results, but sometimes after pitching my shoulder would hurt a little and even my elbow would hurt too. Do I start using this rehab or just have Tommy Johns....?

[hlkolaya]

I think I may have a rotator cuff injury.. I can't lift my shoulder above a certain point or turn it certain ways and the pain at night keeps me from sleeping. Will these help or would they make an actual injury worse?

[sxcads141]

Hey, a about a year ago I hurt my shoulder snowboarding, I landed on my stomach and my elbows, I rested it and I didnt have a problem. I have been going to the gym now for about a year now and it has started to hurt a lot, it mostly hurts when I am pushing any weights, like any sort of bench exercises. Pulling does not hurt at all. The area it hurts is right where my pecks meet the shoulder in the front. any ideas at all of what this is or what I can do?! Anything would help! :)

Thanks!

[yaknski]

Great video but you're teaching folks to possibly impinge by doing the Supraspinatus PRE into too much elevation.

[1cwa]

hey im a boxer but i dislocate my shoulder often now will these exercises help me please answer

[rsteve06]

This video is great, where can I buy a band like that?

[ronmann606]

I have a lot of shoulder pain from working out my chest and shoulders. I'm have to stop due to pain so I'm going to try this for a while I think these muscles are underdeveloped in comparison.

[RealityChecc1]

Wow, I can't believe how much I actually "feel" these exercises in the rotator cuff area, especially the first two.  I consider myself to be in great shape, and I workout regularly, but these exercises are definitely effective with repetition. I've been dealing with rotator cuff problems for weeks now, and after getting tired of the traditional R.I.C.E, I decided to buy a power cord and work my rotator cuffs and I can feel the pain depreciating subtlety (no placebo). Such an awesome feeling.

[DJTrinityNYC]

i forget if i posted to this but i went to dr he told me i needed surgery for rotor cuff tear.... i did these for a couple months as instructed and it fixed it ...sorry you couldnt make moneyy off me doc

[EGhost5]

makes sense

[mouse440]

i injured both of my shoulder cuff sophomore years and now i graduated, yet i still refer back to these exercise to strengthen my shoulders to play any sports that involved the arms which is almost everything. Thank you very much!

[jjptl101]

Hey man, I have a rotator cuff that is partially strenghtened after over pitching and over stretching the muscles, and its affected my scapula. I now have winging in my scapula and over stretched muscles in my shoulder, do you think these exercises will help me?

[renaultmeganeman]

HA!... this guy could easily be will ferrell!!

[maxlent1]

Thank you. This video was very helpful to me.

[maltesevictorian]

dude 5 stars .

[graysquirrel947]

Thanks so much for posting this video. I do play volleyball and I'm definitely going to start doing these exercises. I was wondering where I can get the stretchy-band that you are using for those 3 exercises?

[58jtaylor]

Wow these were really helpful, i just did the full workout and i feel heaps better, the pain in my back up the top has subsided a bit, must be sympathetic pain from the weak muscles in the rotator cuff or something, anyway thanks for the upload! u just saved me 80 bucks at the physio

[58jtaylor]

Wow, these were really helpful, i just did the full workout and the pain in my back at the top has subsided, thanks for the upload!

[ty99999returns]

more ppl need to do these and not go too low on their dips when they work out. thats how i hurt my rotator cuff

[fegrace]

Thanks for this video! I have an old rotator cuff injury that flares up every 12 months or so. I then watch your video to be sure I am doing the exercises properly and feel much better after a couple of weeks.

[Dakashizzlenizzle]

great vid, just what i was looking for

[joeltopgun]

Will Ferrell!

[action3909]

very nice and helpful video, but seriously what your wearing is really ugly.

[willievega]

I'm going to try these tonight. Thanks for posting this.

[xpaullywogx]

i dislocated my shoulder 2 weeks ago and now i'm doing shit tons of these.

[Timmmmmmmy7]

this guys so gay

[jacksawild]

I'll tell you a better exercise for volleyball players. Play Volleyball. Isolating specific muscles to exercise is completely contrary to the way our bodies work. Short term benefits may be apparent for specific instances but you can look forward to arthritis and sciatica. It's ok for a short term solution to when a specific muscle group has become substantially weakened, but isolating muscles for exercise over a long period of time, though often advised by fools, is unwise.

[minit55]

Good exr. but very poor stature while doing them... It can be recommende to stand against a wall with the left shoulder if you are doing these to the rights side so you do not compensate with the rest of the body and do not get "faulty or worse" stature in your body. The "faulty" stature can affect neck and back and cause pain and have negative effect so the ex.r will be less effective. ( just my thought after seeing video).

[MicrosoftFails]

Where do you find these rubber ropes?

[07809503324]

It's worth a try

[Morrell84]

Hi,

I play a lot of cricket and i have always prided myself on having a good arm. I injured my shoulder last year which was a partial tear of the supraspinatus, i havent played cricket since september but now my arm feels weak and a lot of my team mates have noticed my arm isn't nearly as good. Would these excercises benefit me do you think?

[07809503324]

The injury gets worse without doing any excersice

[07809503324]

2 weeks into it my shoulders feeling better already

[TEXASSSBABY]

can anyone help me? recently while playing basketball i'll be playing then when i make some contact at a weird angle my left shoulder gets a sharp VERY painful sting it goes away after about 30 secs but i dont know why and in the past its happend on my right shoulder to. please tell me what it could be

[TheElgin99]

If I've suffered a shoulder injury throwing a softball, will these exercises help in my recovery?

[banebangula]

where to find poper rubber rope?

[jonn1000000]

@banebangula rebel sports

[aznxblaz3]

oh so just wondering

do not work out? and how often would i need to ice my shoulders?

[aznxblaz3]

hey man i was wondering

my shoulder has a lot of clicking also and if i do excessive work outs it starts to feel a little sharp pain

will these excercises help? or should i get surgery

[VBClinics]

Hey Azn!

I would ice, rest, do these exercises and see how it responds. See a doctor would be my suggestion.....Surgery is the last thing you want to do....

Pat

[hohohee1]

@aznxblaz3 its cause your azn

[IMPOLISH]

my shoulder has been clicking, but there is no pain. will these exercises help treat it and prevent the shoulder from getting possibly worse? great vid. thank you.

[VBClinics]

Hey Imp!

Again, I am no doctor, but the clicking sound is usually the cartiledge pushing up against bone...Happens all the time. If you are playing a sport that involved the cuff, I suggest you do these 2-3 times a day...

Pat

[stevenJEDI3]

I did this rubber rope for 3 month and it nothing 6K of rehab and swimming 6 days a week the only thing that did work on the 3rd day was laying on my side with one 1LB free wight working my my way up to 5LB over time i think doing the rubber rope is a waist of time

[marcuslatimer]

I have been suffering from an extremely painfull shoulder injury (maybe from benchpressing, I don't really know). I started with your exercises for 2 months now and it has been reduced in such a way that I don't feel the pain anymore during my benchpress. Thanks for posting it! It was very helpfull.

[wickywills]

Many thanks for the video.

I have been having a problem over the last month or so raising my right arm in a "deltoid raise" (actually the problem is lowering the arm after raising) - do you think this exercise would help?

[VBClinics]

It could help...I would ice the affected area really good for the next couple of weeks....Then start doing these exercises....if it still hurts, go see a sports med doctor or an orthopedic surgeon....It sounds to me like you have an impingement....

[YoungHazeTV]

hey i play QB for a local semi-pro team, i talked to a trainer & he said do some rotator cuff exercises to build arm strength, so i can throw farther... would these be good exercises for that?

[VBClinics]

Young!

Yes....do these exercises. If you are a junior player, do them once a day when you play. Adults should do them between games or matches, in your case twice during practice. And if you are injured, I think i would be doing these exercises 3-4 times a week.

[YoungHazeTV]

@VBClinics ok thanks! i'm 19, and ive never had any serious injuries, im just wanting to build it up so i can have more zip on my deep throws

[CatGameDaiyE]

I broke my collar bone about 6 years ago and it's really bent up, guess it never really healed. Will rotator cuff exercises help w/that?

[VBClinics]

Cat!

Tough to say. I am not a doctor, I only play one on the internet...that being said....It cannot hurt. Remember, the rotator cuff is a group of muscles that stabalize your arm. For this, I think I would see a doctor or two...

[jamesbihearn]

Thanks for the video. Good, simple exercises to follow. I am getting back into surfing after a long break due to shoulder popping... I hope that dedicated attention to rehabilitation this time will keep it stable!

[sedod66]

so whats everyones general opinion? is 2-3 times a day way to much to be doing these or should it be a lot less?

[dinono10]

thanks for emailing back to answering my questions...not

[yubedude07]

I have some naturally loose shoulders. Or they may have been stretched out from the way I sleep. I had chronic dislocations in my left shoulder, which required surgery. My right is now starting to feel loose so I hope these should help. Surgery is expensive and recovery really sucks.

[qnzdiplomat78]

dislocated my shoulder twice in three months the last time was a few weeks ago...felt like i had to give up everything, until i tried these exercises...once. it really isolates my injury i feel like this is something to work on even when your not in pain i know i wasnt working these muscles this much before except maybe a little with a speedbag.

[bruinsnigga]

My rotator has been messed up for two years and its already feeling better. Great job coach 5/5.

[looker768]

ay ay ay ya-ya-eye....XEEEENAAA!!!

[Daneri17]

For how long should you do this?

[taemobalbon]

i need some help...i'm a volleyball player.. i met an accident..since then my shoulder becomes so painful every time i attempt to spike..i also have weak spikes... :-(

where can i find the perfect rotator cuff exercises..?

[byrnema5]

google crossover symmetry .... great product i tore my rotator cuff and i play qb.... best thing i ever got

[FruschendrixFan01]

I had a similar problem once just from total overworking (played on a team where I got set almost every time that year). See a physical therapist, it works really well. For the time being these exercises will do well for you the PT recommends all of these.

[mattolsen]

Good exercises. But I think 2-3 times a day is ridiculous. I do my rotator cuff exercises ONCE A WEEK, just like bench press or deadlift or any other muscle I want to strengthen. And I use weight and slowly add to it. ....just like any other muscle.

[JLeeMagnetic]

can u use a cable machine for this?

[gwam69]

I've been having a problem recently when i left weights. It's not pain but more just discomfort and alot of cracking in my shoulders when i use them.

[larg3o]

great vid, I would have thought that a slower arm movement would be a safer and more effective way to build up rotator cuff strength though? Forgive me if I'm wrong

[19HARK]

Rotator cuff injuries usually come from using the chest muscles so benching or throwing. if you are finding it tough to recover then make sure you massage and stretch out the pectoral tendons and muscles.

[stemy10]

where can you get one of those stretchy thingys :) hahah i do javelin & need to exercise & stregthen my rotator cuffs!

[freefall80]

Good exercises... bad form!! You must keep your shoulders back (shoulder blades almost together) during the exescises to prevent injuring other shoulder parts (biceps tendon).

[shiver182]

Thank you for this video! I play volleyball myself and my right shoulder aches all the time. I've been told I need to do rotator cuff exercises. I can start them now haha

[sjplwc]

Perfectly good video. Thanks. All the wise guys whining about it for whatever silly reasonsn, only cofirm that some people are only happy if they are running down others.

[SeuJacks]

but how many times I should repeat each exercise? 20-30 repetitions each time?

[knf1996]

yeah, about 20 for each one :)

[lilacangel207]

He has bad form! These must be done in a SLOW and controlled motion to ensure that muscles are not injured. It is also more effective when done slowly!

[MrCrapday]

Thanks for the help. Disregard some of the childish comments on here. A guy is trying to help preserve your rotator and people are trying to make cracks about his clothes. GROW UP. Thanks for putting this together for everyone.

[zooyorkfreak]

Almost postive he is using just a rubber resistance rope. You can buy them at Modells or Dicks Sporting Goods in all sorts of resistances

[dumbass2]

what's that rope thing he's using and where can I get it?

[Wheel333]

Very nice exercises, great isolations of the key muscle groups. Thankyou for posting its working great here.

[EvinYakubuDude]

Yes, i like this advice. Working for me. Thanks

[njjth]

Thank you. These exercises are very similar to the ones I was given in physical therapy after tearing my rotator cuff. I agree with kahvac -- it takes time and patience.

[BOXERNATE1]

can any body hear him?

[Stefman777]

nice socks

[pshclub]

i totally agree!

[BOXERNATE1]

stefman777- thats not the point of the video

[practicalknowledge]

Do these work for a rotary cuff injury that still exhibits some pain?

[kahvac]

Excellent video thanks for making it. Anyone who thinks that this is not working just has to give it time, it takes months of hard work to build and strengthen these four very small muscles. I have about 2-1/2 muscles left out of four after my surgery, and I'm getting stronger every day, but you have to stay with it and don't give up, Even if your in fine shape without injury these exercises are great to make you stronger. Thanks again for a great video !

[flashlepard]

this is crap i didnt help me at all

[heymanhaha]

hope your rotator cuff ruptures

[metalking21]

Im a baseball player and I use similar exercices for my rotator cuff. The cuff muscles are muscles that people dont usually workout so I would reccomend to use lighter dumbells, 5-10 pounds.

[YamahaDrums694]

did you hurt your rotator cuff when you used these exercises? because i hurt my shoulder pitching somehow and its a deep pain so i know its the rotator cuff, i am just trying to find someone who used these exersices with a hurting shoulder that had it work, cause i cant find anything to help.

[metalking21]

I have had a hurting arm for over a year now and I can tell you that working out your rotator cuff does help, I use a thera band before pitching and it really helps loosen up the arm.

[jwsphilippinesgold]

i got the rotator cuff strain from playing basketball. I'm having a tough time kicking the pain also. I'm 36 years old and finding it hard to heal quickly. After 2 months at the PT I haven't had much luck yet. The last 3 excercises killed my shoulder so I will try again tomorrow.

[YamahaDrums694]

hey, ive fixed my shoulder with a combination of these exercises and exercises from a book by Pete Egoscue. evidently in some cases shoulder pain can be because your shoulders rotate in (slouching) or because your main joints (hips shoulder knees etc) are not alligned. Look Pete up on the internet, I've not read one bad review and i can personally guarantee success. idk about torn rotators but i can say they get rid of lower back pain along with shoulder and other types. have a good one.

[TRUKNOWLEDGE1]

actually age doesn't define your stages of healing faster, im in my 20's and have a rotator cuff injury & it's takin a longtime to heal, did you get a MRI?

[jwsphilippinesgold]

I never got any kind of MRI. I have more than 80% use of my shoulder without any pain. However sometimes I get a strong sharp pain if I get my shoulder in the wrong direction. Then the pain fades.

[TRUKNOWLEDGE1]

yeah me too! it's a sprain rotator cuff it'll take a long time to heal. The rotator cuff was probably pulled and might take a while. But if possibly you might want to see if you can get a MRI to be safe.

[jwsphilippinesgold]

I'm doing many types of exercises but it kills so I'm just taking it easy.

[sullyb23511]

can you use a dumbell for these exercises, and what weight would you recommend I use?

[jpeavy20]

1-3lb is best

[CosmicFish]

Very informative and well-presented, thanks.