An excellent rehab exercise for for the rotary cuff

[FieldBoy111]

thanks

[RuiJorgeFooFighters]

This is exactly the movement that makes my shoulder hurt... should I still do it that my shoulder will be restrenghtened or that since it already hurts it will just get worse?

[aircaptain34428]

Short but informative (for those with an IQ). Anyway thanks for the video. It makes a lot of sense and I will incorporate it into my therapy sessions.

[Arne48]

@aircaptain34428 Thank you very much!

[samuelnilsson85]

Kan man köra denna fastän man kan känna av en viss smärta eller ät det bäst att undvika den helt då?

[Arne48]

@samuelnilsson85 Primärt kan det såklart vara känningar av skadan. Den skall avta med tiden, och då ökar man långsamt belastningen och sänker gradvis repsantalet. Lämpliga starrepetitioner i just denna känsliga övning är ca 20 reps. De flesta bör stanna vid ca 10 reps i slutet av sin rehabilitering..

[stevenewer1]

FYI ive trained for 26 years , in gyms with olympic athletes ,worldclass powerlifters , british champion bodybuilders , uk strongmen , world champions in superheavyweight kickboxing and heavyweight tae kwon do. So, In my humble opinion im a pretty informed guy ref training styles and disciplines and ergo ref injury . Ive personally had a r cuff injury some 18 years ago .. quite severely ! I do understand anatomy quite acutely and your video IS dangerous and just plain negilgent .

[Arne48]

@stevenewer1 I'm really feel very sorry for you my friend. You probably not understand the anatomy and the meaning behind this exercise...

[CleverDjembe]

@stevenewer1

incorrect.

[stevenewer1]

@CleverDjembe . If you have a shoulder rotator cuff injury then YOU try this exercise , You will see if i'm incorrect or not ! Good luck Ha Ha. Or maybe you could find a friend , training partner , brother , sister , mother or father etc. ?? Let's see how confident you are then ?.... in the real world with people you care about ! .try that it will make a difference to your thought process . It is too easy to agree with this imagery on youtube. Just try in real life. Be careful

[CleverDjembe]

@stevenewer1

Buddy, I'm NOT injured in the rotator cuff and I don't want to be. That is why I PERSONALLY do this exercise (+ others) to strengthen my rotator cuff muscles.

[stevenewer1]

The man is an idiot , unfortunately

This exercise is too fast , and waaay to extreme in its range of motion when hand points to the floor and will injur you further . It is just negligence on his partt

[Arne48]

@stevenewer1 Ha ha ha! My poor little "expert". Love your comments. I guess you are not so familiar with training and anatomy ... Right?

[sebastrik]

Thanks for the video!!, don't listen to stupid comments, good job!

[ShiatsuMD]

To help maintain and/or rehab your shoulders, use what is known as tennis ball therapy. Simple concept of providing soft tissue self-massage by rolling on a tennis ball. Any ball will work, I found firm rubberized Myoballs to be the best for me. The deep tissue penetration stretches the fascia and muscle fiber, improves circulation to the area, and a degree of joint mobilization is achieved. Once you lay into a ball, your body should tell you how to do it. DON'T start out with hard balls!

[41NastyMirasty]

if you have an injury like i had these are out of the question. you cant bring your arm down that far without it feeling like its going to twist out of the socket. another thing i noticed was i never felt any muscles working in this position, i always felt a tremendous burn right in the rotator by laying on my side and doing them.

[stevenJEDI3]

your all over the place do it right some one will try this and do it wrong people at home if you do this make sure u do it in front of a mirror and start off with no wight do it nice and slow

[mightymike44]

it was not the language, These exercise are to be done with light weighs and proper form. You do not have any injuries that is why you can do a hard way of that exercsie..

Leave the Swedish out of it. I Like the girls.....

[paulstanley88]

När jag tränade i torsdags så hörde jag ett knakande ljud i vänsterarmen när jag körde bröstpress, kan det vara rotatorkuffen som har pajat eller nåt?

Smärtan är ilande och sitter i överarmen ungefär, mellan biceps och triceps.

[Arne48]

Svårt att säga. Man måste göra en del tester för att närmare utröna skadans art och var den sitter.

[mightymike44]

what a stupid video, A moron BB teaching a rehab exercises and totally the wrong way. The only one that can do this exercise is one with great healthy RC...

[Arne48]

Sure my poor "friend". I have given this exercise to many people with RC-injuries. Works very Well! Sorry....

[thepakibye]

@mightymike44 totally agree with u. this does not work for people with RC injury. there is no way u can do it that fast with an injury. this will further prolong the healing the process

[fingerscarr]

hej arne jag prater a lite svensk ! !a little råd please .i have a separated supraspinatus, took place partly about 15 yrs ago (did nothing about it )and totally so about ywo months ago . i still have full movement of the arm and little pain , but i don't bench anymore or do push ups , rather i do horizontal and 45* angle pulls on a machine and shoulder shrugs (22kgs x about 30-40)) also some light cable flys for pecs. which movements i shd absolutely avoid ( am 71 yrs young ha ha ! ! )

[creatinemuscle]

bench pressing has given me sore rotator cuffs,but i been following the advice of diesel crew shoulder rehab.and my rc are back to normal.those guys know what theyre doing.

[petestrat07]

I've favorite diesel crew. How long did it take to get back to normal? Did you have to stop bench press? My shoulder/s is killing me but I don't really want to stop workin out.

[mad1966dog]

Dont Fucking call me dude you little shit.

[tarzan5465]

dude you need to calm down man lol

[2112mike]

wow someones having their period this month...

[TheButtercupfly]

He you fucking GRONK, Im a little shit that would love to fucking land my knee on your jaw,

[petestrat07]

Is that roid-rage Maddog? LOL

[mad1966dog]

Who the Fuck is this Guy??

[CrolerCSM]

Dude this guy is superior,one of few guys who really know what he's doing.

[davinski1]

he might but who the fuck is doing the sound,cant understand shit

[Arne48]

Because I speak Swedish... he he

[dannee543]

Tjena arne, räcker det med att bara göra den här övningen som uppvärmning?

[k2maja00]

i think i rather copy the exercises from the videos where doctors and therapists explain how to do them.

[Arne48]

What are you afraid of?

[k2maja00]

not afraid. just thinking about this and other exercises in general. i have noticed that usually it is not wise to listen to the biggest guy at the gym but instead, take the advice from the skinny therapist or coach.

[Arne48]

Dont worry! I've study more anatomy and osteology than most doctors....

[bkdmd]

What do you think about the youtube titled, "louie simmons advanced shoulder rehab."

I talked to Louie on the phone. He said no one at west side is having shoulder issues and that is all they do. You do know about Westside Barbell and Louie Simmons? I have a sore stiff shoulder and it is messing up my bench. How would you go about training around a sore stiff shoulder so it doesn't mess up all of your bench gains?

[Shapeshifterxxx]

Trenbalone is a hell of a drug...

[Shapeshifterxxx]

i tore my rotator cuff doing this with a 60lb dumbbell. now i cant sleep on my right arm that well.

[godchildzor]

Why on earth did you do that with a 60lb!?

[antarah01]

WoW i don't understand why u would want to use 60lb to work ur rotator cuff, is that like 30kg. get off the roids dude!

[antarah01]

just out of interest, how many reps were u able to do ?

[bosox0524]

Hey my right arm has the same problem, i give it rest, then start lifting again, but still comes back. cant sleep on that side either. what did you do?

[wo0dy1]

go tlk 2 ur Dr tbh.. i had a sprots injury tht ripped my cuff an they said it was nothing but u know ur own body when something isnt right. . kept on 2 the Dr bout it finally got reffered an i needed an operation 2 fix it.. the longer u leave shoulder injuries the worse it will b later in life

[chupalambestaki]

Can be done without the barbell support (like a scarecrow)...either with two dumbells alternating or both at the same time. Keep the weights "light" and go slowly. Start with just one set at 10 to 12 reps 2 to 3 times a week...build from there to 2 sets, then 3 sets.

[sadmanhussein]

I had a small pain in my right shoulder, I played a lot of badminton when i was younger and javelin was my sports day specialty. No I think I'm suffering. I tried to go to the gym and while on the 'smith machine' I heard an awful crunching noise, since then, I'm in agony when I sleep on my right side. Is this my rotator cuff? And will this exercise help?

Thanks

[masterblair]

DUDE...Go see a doctor, do not pass go, do not collect $200. Common sense is, if you hear a major crunching sound while exercising and you are in major pain, go see a doctor. A lot of people get half tears and can still use their shoulder. The ligaments get small amounts of blood flow and can take 6+ weeks to heal.

[sadmanhussein]

Yes, I think so too. I've made an appointment for x-rays and all the trimmings. I do carpentry work and labor in general so I need the arm/shoulder to operate. I couldn't go without them for 6 weeks. Thanks for the advice.

Rotator cuff snap/tear? Is that what's happened?

[ObsidianHelios]

I m going to give it a try.The point is to be able do an exercise effectively when every known exercise causes pain.

[nenzi671]

BTW, its called the ROTATOR cuff. Not rotary cuff.

[Arne48]

Sorry!

[nenzi671]

Not a prob. Will give that a try & let you know.

[Arne48]

Thank you!

[yourhealthadvisor]

i have done this exercise, but the point was that you are showing the exercise with your shoulder medially rotating, showing your shoulder instability. your not even stabilising through your scapular adductors, and if you want true shoulder stability dont train with elbow stabilised, destroys the point of the exercise - the shoulder learning to stabilise itself!!

[Arne48]

Ha ha! My shoulders have no instability. I'm able to military press over 100 kg (220 Lbs) in strict style. The reason to have my arm resting against the barbell is of course to take away the static tension of the M. supraspinatus and give it a better chance to get better circulation and recovery if it's injured. This is a rehab exercise especially for the rotary cuff's outward rotators.

[yourhealthadvisor]

just dont do this exercise full stop, look how his shoulder drops forward as he does it! if you have a shoulder problem its either tight muscles effecting it or instability, and hes doing an exercise that stablises the joint for you!!! get a body blade or a swiss ball, stretch your pecs and get working on your serratus anterior!

[Arne48]

Sorry! But if you want a strong, flexible muscles you must train ROM! I have use this exercise on patients for several years with excellent results. Try this excercise yourself my friend...

[TravHof1]

are you doing this excercise before a workout and how many reps and times a week should one do this?

[Arne48]

You can use it for warming up before chest training. You can also use it for rehabilitation. You can do 3x20 -25 reps.

[matokt01]

Är den bra mot framotråterande och framåtlutande axlar? eller har du andra tips för just det problemet? =)

[Arne48]

Den är utmärkt för rotatorkuffen, utåtroterarna. För problemet du beskriver är det tunga roddövningar och marklyft som är effektivast.

[matokt01]

Okay, tack =) ska fortsätta då som jag gjort efter sett övningen :) skulle inte du kunna fixa en övningsvideo för hantelrodd?

[wumbatz]

Should i do this if it hurts?

[swingfire]

No, do not. Start with the isometric exercises. Isometric being static or stationary. Do them for about a week, or if you still dont feel comfortable then do it for 2 weeks. If it still hurts I would go see your PT or Chiro and ask about laser therapy. Ive had it and it's great. probably 30$ a treatment and about 8 15-30 minute treatments. If your a student ive seen it cost only 10$ a treatment. Its great for a lot of people, I recommend it.

[drkknght2ryu]

Use a low weight dumbell. Stay in the 5-10 lbs range. This is not a strength exercise.

[Meeltic]

var i skåne bor ni?, tränar ni på tretorn eller ?`helsingborg liknar där :)

[Arne48]

Löddeköpinge

[Arne48]

Hej! Mycket enkelt! Jag är alltid mkt noga med att köra hela rörelsebanor för att få smidighet och styrka även i ytterlägena. Att bara köra 90 grader är i mitt tycke alldeles för kort rörelsebana. Kom i håg att avlasta axeln helt, när du lägger armen mot stången, så att genomblödningen optimeras vid rotationen.

[JohnRick]

Nog för att det är bra för genomblödningen, men om man som i mitt fall möjligen har en genetisk predisposition för en mer böjd acromion som därtill orsakar inklämning (bursit), bör jag vara försiktig med all abduktion ovanför 80 graders vinkel. Även om stärkandet av rotatorcuffens muskler i sig avhjälper instabiblitet i axelleden. Vad göra om jag nu tvingas utesluta latsdrag, chin-ups, axelpressar osv?

[Arne48]

Träna allt som inte förvärrar någonting. Jag skulle i alla fall träna på som vanligt.

[Arne48]

Hej! Mycket enkelt! Jag är alltid mkt noga med att köra hela rörelsebanor för att få smidighet och styrka även i ytterlägena. Att bara köra 90 grader är i mitt tycke alldeles för kort rörelsebana. Kom i håg att avlasta axeln helt, när du lägger armen mot stången, så att genomblödningen optimeras vid rotationen.

[Arne48]

Hej! Mycket enkelt! Jag är alltid mkt noga med att köra hela rörelsebanor för att få smidighet och styrka även i ytterlägena. Att bara köra 90 grader är i mitt tycke alldeles för kort rörelsebana. Kom i håg att avlasta axeln helt, när du lägger armen mot stången, så att genomblödningen optimeras vid rotationen,

[rutturu]

intressant!

har själv skadat rotatorcuffen i kampsport så detta ska testas! Får man fråga varfördu väljer att inte bara sänka hanteln paralellt med skivstången utan ännu längre ner? jag har nämligen fått en liknande övning ordinerad av sjukgymnast men då använder jag kablar och gör bara 90 graders lyft

[Arne48]

Hej! Mycket enkelt! Jag är alltid mkt noga med att köra hela rörelsebanor för att få smidighet och styrka även i ytterlägena. Att bara köra 90 grader är i mitt tycke alldeles för kort rörelsebana. Kom i håg att avlasta axeln helt, när du lägger armen mot stången, så att genomblödningen optimeras vid rotationen,

[Ihaveausernametoo]

Tack Arne! Det hjälpte.

[Arne48]

Trevligt!

[LarsTimme]

Super bra! HAr du några fler övningar du rekomenderar i förebyggande syfte?

[LarsTimme]

Den övningen måste jag prova!

/Timme

[Arne48]

Superb vid skada!

[LarsTimme]

Jag är inte skadad men kanske bra i förebyggande syfte?

[Arne48]

Självklart!

[CaptainMauser]

Det är bra Arne, du visar vart skåpet skall stå!

[Arne48]

Ha ha! Tack! Försöker lite i alla fall!