A tip from a sufferer.. I am 65 I had a acromial de compression operation about 15 years ag on my right shoulder. It worked well but slowly came back. I had a back problem recently which meant I tried to protect the shoulder. It got worse, then the left shoulder became painful. I tried everything, I mean everything! The rotary cuff exercises helped but eventually I went to the surgeon who did the operation years ago. The symptoms were: pain all the time,. pain when i reached up, reaching for something meant yes you guessed it, PAIN! I had a steroid jab in the right which was instant, no pain at all. I took it easy like no reaching heavy lifting or stretching etc. However the left should got a bit better too. I went back to the surgeon and asked if could give me a steroid jab in the left. I did the same again limiting the movements as above and the pain did not return. What happens you see is that it is a vicious circle. The tendon gets compressed which is why when raising the arms the acromial bone squashes the tendon causing it to hurt and then it swells and this reduces the space and so the acromial bone squashes it again. Keeping it mobile but protected was the cure. Initially I did do loads of light weights and ended up in sheer agony. That is not to say that it is good for people that have similar or different (or even my problem just not as chronic) levels of pain.. My tip, get it sorted, see a professional and follow his guidance, steroid jabs are great but don't exceed 3 as it softens the bone, so I am told by my own surgeon. I hope this helps and I am pleased with patience and the right approach it can be fixed.PS Sorry I cannot spell acromial its an age thing!!
@@BingbongerW I think the tip was: sometimes you need a steroid shot to decrease the swelling so you can actually do these exercises without re-injuring yourself. It's a good reminder that the disclaimer to check with your physio/doctor first isn't just a UA-camr formality. To be honest I was about to follow this video blindly 😂 but this comment reminded me of the time I tried to DIY fix my hip for months before going to the physio, who fixed it in one session. She used dry needling not steroids, but the principle is the same. Sometimes you need a physio to kick-start your healing in a way you can't do yourself.
I’ve had pain that keeps me awake for about 3 months. I did one set of the first 3 exercises before bed and actually slept all night. Thank you for posting!!
I am currently in physical therapy for a rotator cuff injury and tendinitis. This the best video I have come across yet! Some of the exercises are what I am currently doing in therapy, and some that are different that I will be adding to my home exercises. GREAT video!
Plz respond. I’ve had a dozen subluxations (partial dislocations) from skateboarding and snowboarding as a teen, my shoulder has never been quite the same and it affects me in a lot of sports. Hoping I can work up the muscle n prevent it from happening again
I've been waiting for physical therapist to set an appointment, and I'm not sleeping well. I was able to do almost every exercise you showed, and my shoulders finally felt relaxed. A couple of them I feel the pull, but the pain isn't there. I'm excited to keep going. Thank you!
By FAR best video on the internet for this information. To put it I to perspective I could not do push ups pain free before, I went through all excerecies and clearly activated my rotator cuff muscles, and could do ,10 push-ups pain free. Now imagine sticking to this every day
Thank you for this! I have tears in both of my rotator cuffs and these exercises seem to help. I have the exact same set of Bob and Brad Resistance bands and had no idea that that little doohickey was a Door Anchor🤦🏾♀️🤦🏾♀️ I feel so stupid and what a game changer. I'm a postal worker and I need all the help I can get so I can continue to do my job. Thank you again.
I've just done some of your exercises and for the first time I can lift my hand above my head with a little discomfort. An hour ago I couldn't do this it hurt too much. Thank you so much for posting the video
Great video -straightforward with detail explanations, yet no extra unnecessary chatter . I tried few of them for the first time and feel like this is the thing I prayed for. Thanks Tim
I am amazed at the progress I have made with my rotator cuff injury. Tim's videos and directives are priceless. While healing process may seem slow, working the program and following his advice has achieved remarkable results. Thank you Tim! You are a true God send!
I did the scapular retraction for the first time and I could tell the difference. Thank you. I will use the rest of the exercises to help with my cuff.
Thank you! I damaged my rotator cuff recently. My doctor recommended doing some gentle exercises for the next few weeks. If it isn't better she will send me to physical therapy. I am hoping you just saved me some recovery time.
@@PTProgress I injured my rotator cuff in my throwing arm about 23 years ago playing baseball, & never had proper therapy to treat it. The pain comes and goes and Ive accommodated my neck/chest exercises accordingly over the years, but after all the at home treatments Ive tried in the past I decided to now try red/NIR light treatment at home. I bought one and used it today for the 1st time and found about 60-70% relief. It may be temporary, or I may be able to build on that healing. My question is: In an IDEAL world, is there a point of TOO many treatments per week? If it were up to me I would/could do 1-20min treatment per day, but is this better than a different timetable? Less..more...? Thanks!
@@PTProgress I injured my rotator cuff in my throwing arm about 23 years ago playing baseball, & never had proper therapy to treat it. The pain comes and goes and Ive accommodated my neck/chest exercises accordingly over the years, but after all the at home treatments Ive tried in the past I decided to now try red/NIR light treatment at home. I bought one and used it today for the 1st time and found about 60-70% relief. It may be temporary, or I may be able to build on that healing. My question is: In an IDEAL world, is there a point of TOO many treatments per week? If it were up to me I would/could do 1-20min treatment per day, but is this better than a different timetable? Less..more...? Thanks!
So glad to have found you! I've had rotator cuff injuries in the past - twice on the left shoulder, now the second time on the right - and went to PT each time to recover. Now that I've found your excellent videos, no need to go outside my own home to get better! You make a great, easy-to-watch video and your exercises make sense and are simple to follow. THANK YOU!
THANK YOU SO MUCH! I HAVE TWO tears, 1 is bicep - but do not want surgery.-You presented them beautifully and I appreciate this more than you know. I am "older" and do not want surgery and 6 months healing - had plenty! So I will faithfully do these. REALLY, God bless you and thank you!!
My primary care doctor at the VA just got my MRI report yesterday and his nurse called to say I have a tear. Dang! I'll be referred to an orthopedic surgeon to determine what to do next. I'm 76 so I want to exhaust all options before I look at having surgery. I need to get off my lazy butt and do these exercises. I already tried the one where you lean over and let your arm swing around. It was too painful to continue. But I'll keep going through the exercises to find out which ones I can do.
Excellent video. Yours was the very first one I saw, and it was perfect. It was easy to understand, and each exercise was thoroughly explained. Thank you.
Hi Tim. Thanks for the compassionate video. I've had my rotator cuff tear for almost 3 years due to lifting well over 50kgs with poor technique. I cannot face surgery to reattach the supra spinatus tendon. Your exercises are comforting and take away some of the pain and inconvenience of the injury which has so hampered my fitness training. Cheers. Vince.
Hi, did you have a complete supraspinatus tendon tear? My MRI showed that I had a complete deep tear but am not confident about going for surgery to repair it, as I still have complete range of movements and not much pain. Please share with me
Excellent video. Will do these every day. Had rotator cuff surgery 3 or 4 years ago and need to do these exercises to stop the pain. I wasn’t doing any shoulder exercises for awhile and need to get back to them. Thanks for making this video.
Thank you for this! Relief came almost immediately and I LOVE how you go directly to the point w/o loooong blah blahs that I watched on other channels. Subscribed!
I have rotator cuff issues. Just found you and am so happy. I love the BRAZOS canes. I bought one for my father (cedar) and he just LOVED it! and always got compliments on it. Now that he has passed, I have it as a beautiful memory. Fortunately don't need it yet to walk but now I can use it!! for one of your exercises.
thank you, I have pain in the left shoulder, and tried some of your exercises and felt better.. I will continue on following them gradually. Your way is direct to the point, and clear, much appreciate that! also thank you for mentioning Bob & Brad I follow them too 😃 subscribing now to your channel, all the best 😉
(credits to @SantanaDharma for the timestamps) 1) Pendulum 1:01 - From a standing position with your legs shoulder width apart, bend over 90 degrees and support your upper body (head area) with something (chair, tabletop, etc.). - Relax your body, get comfortable, and hang/slack your injured arm you want to target, down. Your other arm can act as a cushion for your forehead or just rest. - Using, ideally, only torso movement, get your harm to swing in a *pendulum* motion. - The goal is to decompress the shoulder joint, and you can add weight to further lengthen it. 2) Scapular Retraction 1:52 - In a sitting or standing position, straighten your posture and relax your neck. - Bring both your elbows to a 90 degree bend and retract your scapula (squeeze shoulders together), holding the retracted position for a few seconds. - The goal is to strengthen/maintain activity in the muscles that support your shoulder. 3) Assisted Flexion 2:42 - Laying on a flat surface, grab a straight, relatively long stick (cane, staff, etc.) with both arms. - You should be comfortable, have slightly bent knees at shoulder width, and your grip on the stick should be shoulder width / slightly wider. - With straight arms (but not locked elbows), bring the stick down to your knees and then back as far as you can above your head, before discomfort. - Repeat this motion, and the goal is to increase range of motion behind your head. 4) Serratus Punch 3:25 - MAINTAIN, roughly, THE SAME POSITION AS ASSISTED FLEXION (laying down on a flat surface, comfortable, etc.). - Raise your injure arm you want to target, straight up with your shoulders relaxed. Your other arm can just rest. - With or without a weight and hand in a fist, reach/extend your raised arm as high as you can (like a... punch). - The goal is to strengthen the muscles in your shoulder/any supporting muscles. 5) Wall Slide 4:02 - Standing maybe half a foot from a wall, straighten and relax your posture and neck. - With your arms separated shoulder width, slide your arms up and down. - The goal is to strengthen and increase range of motion of your shoulder. 6) Countertop Planks 4:40 - Simply, lean over on a surface and hold a plank-like position with your arms at shoulder width. - To target an arm, lean on that side. - The goal is to stabilize your shoulder. 7) Side lying External Rotation 5:35 (PERSONALLY MY FAVORITE MOVEMENT, BUT BE CAREFUL AND START SLOW) - This exercise is pretty hard to explain, so just watch the segment of the video. - I would *highly recommend* this exercise, but PLEASE start slow and with no weight at all. - Ensure your form is correct (no help from other body movement, slow negatives, don't push pain), and don't try to push the intensity/increase the weight too quickly or high. - The goal is to strengthen, mobilize, and increase range of motion in the shoulder. 8) Resisted Row (STANDING) 6:43 - I would also recommend just watching the video for this exercise segment. - The height of the row should be around the sternum, however there is the "face row" variation that also works for some. Try it out! - The goal is to strengthen the shoulder. 9) Resisted Shoulder Rotation 7:38 - In a standing position, straighten and relax your posture and neck. - Hugging your arms to your torso, bend your elbows 90 degrees and retract your scapula (like the scapular retraction exercise). - Holding a comfortable retraction of your scapula (squeeze of your shoulders back), grab a resistance band and externally rotate both shoulders. - Move your grip closer for more resistance, and farther for less. - The goal is to strengthen and increase mobility in the shoulder. 10) Diagonal Band 8:39 - I would also recommend just watching the video for this exercise segment. - I have no clue how to describe this exercise, other than maybe separating your arms with a resistance band in diagonal directions opposite of the other arm. - The goal is to strengthen and increase mobility in the shoulder.
My ortho said no surgery at this time for rotator cuff surgery. I was told to remain in PT which has helped me tremendously. That was good news for me. Love PT. 👍😊
I hurt my rotator cuff in my left shoulder around a year ago, and didn’t get it treated until 6-7 months after the initial injury. PT took a long time! Now, I did something in my right shoulder. Probably shouldn’t have tried doing that backflip, lol. I’m glad I see that I need this help easy on, though, rather than waiting months. The symptoms are the exact same, but there isn’t as much pain as there was before. Still a lot, though! Thanks for the help my man. This is all what I did in PT, but it’s good to refresh.
Thanks for stopping by and taking the time to leave a comment! Non operative rotator cuff injuries can take a while to recover fully, but it is very common to see functional improvements (such as reaching, lifting, and dressing without pain) after a few weeks of PT.
Thx so much Tim. Had a slight problem with my cuff for years but since I started playing Pickleball it’s been bothering me. These exercises are very helpful. I know I had a slight tear back in the day so it must’ve got inflamed from Pickleball. Your the best buddy. Love the way u explain everything so calmly.
Hi Tim! I’m one of those so called “silent followers” but felt compelled to comment. I’m a SPTA in my final clinical rotation. Neither my C.I. or any of the other PTA’s or PT’s have told me to to first retract the scapulas before ER with the bands. It makes so much since!! I know I’m still just a student but, I can’t help but feel incompetent for not figuring this out on my own. Wish I had found this video sooner!! Also, your financial tips have been very enlightening 🙂
I have had shoulder pain for months, it was so sharp it made me worry I had a tear. The kneeling lat stretch, and snow angel stretch on the foam roller are two great stretches to loosen up those tight big muscles around the area, helping stop the shoulder from being pulled forward, along with the shoulder squeezes laying on your belly to strengthen thne lower traps that help pull you shoulders back, have all really helped. By my god, the standing banded external rotation, twice a day, 2 sets of 10-12, have made my shoulder pain clear up soooooo fast it is crazy.
@@nykko73 sooooooooooo much better, omg, almost back to normal, probably at about 90%, i have been super consistent doing my little rehab plan every single day. I have also started doing wall angels in the plan which is another great exercise for the shoulders.
Great video. But at 4:40 you were talking to the camera while doing exercises at the same time. How did you do that? You were in two places at the same time!
Your clip did help me with what I believe is my rotor cuff pain. I was tripped and fell, snapping off my elbow (olecranon). After getting, what I call the ladle implants (that cupped piece of metal with all the screws securing my elbow back to my arm), I had a lot of pain in my shoulder. My elbow is doing great now. My shoulder is not and I am trying some of your suggestions.
I got a corticosteroid shot (2nd one) in my shoulder again and will try these exercises this go around, and prevent overuse of my biceps and shoulder. I read one article that gave some rules to follow once you have a damaged bicep or shoulder; Don't overreach with tasks or weights---the more you move that elbow away from your body with weight or to get weighted items you are causing more stress against that injury - Example: in the car and you reach back to get your purse in the back seat or an item.....ouch! You reach in the cabinet and pick up that heavy plate with that extended arm. If it HURTS or PAIN do not do these tasks. I like these exercises and will gradually apply them and wear a support strap that reminds me to not overreach. I am not advertising here, but the support strap I like is "Sparthos Shoulder Brace - Support and Compression Sleeve for Torn Rotator Cuff" because I can add an ice pack or a warm compression to the area and it is not a bad price. I even sleep it in.
Hey Tim - such a great video. In terms of the rotator cuff, can you still train weights and do these exercises? My physio didn't recommend that I had to stop weightlifting but I'm finding that it's not getting much better.
Thank you! Really appreciate it your contribution. Hoping to be out of pain soon and this video gives me some hope! Just ordered Bob and Brad’s band set.
thank you = will start these as 'ifell on my shoulder hard the other day and I have had so many tears years before so hope I can get some relief as too old and dont want surgery- thanks
I couldn't comb my hair with my left hand and just followed these exercises and then I could; amazing! It's obviously not perfect now, but a lot less painful during movement.
Awesome video!!! I was going twice a week to a clinic for PT for a rotator cuff tear but even with insurance Coverage it was getting very expensive, this video provided an excellent way to do my PT at home. I highly recommend it.
I had an EXCELLENT Orthopaedic surgeon fix my torn rotator cuff, who further sent me to physical therapy afterward but not before showing me effective exercises I do to this day, as part of reasonable weightlifting. Nonetheless, thank you for this post, it confirms the exercises I knew, and they are effective. If anyone in the New England area wants to know the name of my surgeon, please ask.
Good exercises. Off to Walmart I go to get some bands and weights. I've been dealing with my injury for 8 months now. It's a partial tear (according to the Dr.) and right now the healing has plateaued. Hope this helps. Good job explaining it.
I slipped and fell on some ice on my driveway during a ice storm 2 two weeks ago.I landed hard on my right shoulder. I am 58 years old and I have never experienced pain like that before!!! 🤯 My doctor took xrays but didn't see anything soo then I got a MRI done to my shoulder. I am going to tomorrow to see what the results are. I was in a lot of pain but now I am feeling much better but I have lost my range of motion in my right arm. I hope I don't need surgery. I just got a promotion into our maintenance department at my job so I need my right arm back 💯
I had a car accident, and got several injuries ( ten broken ribs, some spinal tears, broken scapula) and lost the most function of my left shoulder. My shoulder muscle are verry stiff. I don't have pain, but I can't rise my arm from the elbow above. From all this exercises, I can do only the first one. It's been a mounth from the car accident, and now I'm trying to recover my arm functiin. Can you tell how long does it takes to get rid of the stiffnes? I'm goind to do a MRN to find what muscle are damaged. Thank you!
i suffered from this injury 6 years ago..i learned to live with it.but the sad part was i cant ever play basketball the way i play it.I cant ever shadow box,pitch baseball and all stuffs that needed shoulder efforts.i hope i can fix my shoulder with this theraphy exercises.
injury happened when i tried to slap the basketball away from my opponent's hand as hard as i can..suddenly i heard my shoulder tear and it hurts so much.?i cant ever wear my shirt off after that.
![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)
A tip from a sufferer.. I am 65 I had a acromial de compression operation about 15 years ag on my right shoulder. It worked well but slowly came back. I had a back problem recently which meant I tried to protect the shoulder. It got worse, then the left shoulder became painful.
I tried everything, I mean everything! The rotary cuff exercises helped but eventually I went to the surgeon who did the operation years ago. The symptoms were: pain all the time,. pain when i reached up, reaching for something meant yes you guessed it, PAIN!
I had a steroid jab in the right which was instant, no pain at all. I took it easy like no reaching heavy lifting or stretching etc. However the left should got a bit better too. I went back to the surgeon and asked if could give me a steroid jab in the left. I did the same again limiting the movements as above and the pain did not return. What happens you see is that it is a vicious circle. The tendon gets compressed which is why when raising the arms the acromial bone squashes the tendon causing it to hurt and then it swells and this reduces the space and so the acromial bone squashes it again. Keeping it mobile but protected was the cure. Initially I did do loads of light weights and ended up in sheer agony. That is not to say that it is good for people that have similar or different (or even my problem just not as chronic) levels of pain..
My tip, get it sorted, see a professional and follow his guidance, steroid jabs are great but don't exceed 3 as it softens the bone, so I am told by my own surgeon. I hope this helps and I am pleased with patience and the right approach it can be fixed.PS Sorry I cannot spell acromial its an age thing!!
Wait what was the actual tip? What do you mean by keeping it light and mobile but protected?
@@BingbongerW I think the tip was: sometimes you need a steroid shot to decrease the swelling so you can actually do these exercises without re-injuring yourself.
It's a good reminder that the disclaimer to check with your physio/doctor first isn't just a UA-camr formality.
To be honest I was about to follow this video blindly 😂 but this comment reminded me of the time I tried to DIY fix my hip for months before going to the physio, who fixed it in one session. She used dry needling not steroids, but the principle is the same.
Sometimes you need a physio to kick-start your healing in a way you can't do yourself.
1) Pendulum 1:01
2) Scapular Retraction 1:52
3) Assisted Flexion 2:42
4) Serratus Punch 3:25
5) Wall Slide 4:02
6) Countertop Planks 4:40
7) Side lying External Rotation 5:35
8) Resisted Row 6: 43
9) Resisted Shoulder Rotation 7:38
10) Diagonal Band 8:39
Thank you doctor
6:43
Thnx much
I gave you the 100th like
I have avoided surgery for years, but it has returned so I will follow this
Hands down the best physio video. To the point and lucid.
Agree, it’s very lucid.
I’ve had pain that keeps me awake for about 3 months. I did one set of the first 3 exercises before bed and actually slept all night. Thank you for posting!!
I am in the similer situation. going to start from tonight.
@@deenapatel1 Any positive progress to share?
@@deenapatel1how are you doing now? Any improvements?
I gave you a BIG thumbs up as soon as you mentioned Bob & Brad the two most famous physical therapists “in their opinion of course” LOVE THEM!!!
The most annoying people on the internet
I came here to leave this same comment. Praising Bob & Brad adds tremendously to this therapist’s credibility.
I am extremely grateful to UA-cam as the best medical service provider in America🙏😁
I am currently in physical therapy for a rotator cuff injury and tendinitis. This the best video I have come across yet! Some of the exercises are what I am currently doing in therapy, and some that are different that I will be adding to my home exercises. GREAT video!
How's your injury doing now? Did you have to get surgery?
Plz respond. I’ve had a dozen subluxations (partial dislocations) from skateboarding and snowboarding as a teen, my shoulder has never been quite the same and it affects me in a lot of sports. Hoping I can work up the muscle n prevent it from happening again
I've been waiting for physical therapist to set an appointment, and I'm not sleeping well. I was able to do almost every exercise you showed, and my shoulders finally felt relaxed. A couple of them I feel the pull, but the pain isn't there. I'm excited to keep going. Thank you!
I was in great pain I did the exercise and in two days I feel 99 percent better thank you for sharing
By FAR best video on the internet for this information. To put it I to perspective I could not do push ups pain free before, I went through all excerecies and clearly activated my rotator cuff muscles, and could do ,10 push-ups pain free. Now imagine sticking to this every day
So glad to hear these exercises are helping! Keep it up and be smart with how quickly you return to activities.
Thank you for this! I have tears in both of my rotator cuffs and these exercises seem to help. I have the exact same set of Bob and Brad Resistance bands and had no idea that that little doohickey was a Door Anchor🤦🏾♀️🤦🏾♀️ I feel so stupid and what a game changer. I'm a postal worker and I need all the help I can get so I can continue to do my job. Thank you again.
Great video! Easy to follow and no endless chatter like some other videos I've watched. Thank you!
I've just done some of your exercises and for the first time I can lift my hand above my head with a little discomfort. An hour ago I couldn't do this it hurt too much. Thank you so much for posting the video
How’s your progress?
How’s your arm now buddy?
Great video -straightforward with detail explanations, yet no extra unnecessary chatter . I tried few of them for the first time and feel like this is the thing I prayed for. Thanks Tim
Absolutely. 100%. Thank you
I have shoulder pain from 7 months. Your way of explaining is superb.May these exercises help me.
That first exercise is amazing. It has reduced the pain to almost nothing. Thank you sooooo much.
Wonderful! Thank you for saying only what I need to hear. No annoying chatter
Great help
I just sprained my rotator cuff muscles, and your exercises were very helpful! Thanks!
I am amazed at the progress I have made with my rotator cuff injury. Tim's videos and directives are priceless. While healing process may seem slow, working the program and following his advice has achieved remarkable results. Thank you Tim! You are a true God send!
How's your progress now Rob?
thank u so much. 6 weeks of pain and finally learning what my injury is. hoping these exercises will help me so i can get back to drumming!
I did the scapular retraction for the first time and I could tell the difference. Thank you. I will use the rest of the exercises to help with my cuff.
Thank you! I damaged my rotator cuff recently. My doctor recommended doing some gentle exercises for the next few weeks. If it isn't better she will send me to physical therapy. I am hoping you just saved me some recovery time.
I hope you’re feeling better soon!
@@PTProgress I injured my rotator cuff in my throwing arm about 23 years ago playing baseball, & never had proper therapy to treat it. The pain comes and goes and Ive accommodated my neck/chest exercises accordingly over the years, but after all the at home treatments Ive tried in the past I decided to now try red/NIR light treatment at home. I bought one and used it today for the 1st time and found about 60-70% relief. It may be temporary, or I may be able to build on that healing. My question is: In an IDEAL world, is there a point of TOO many treatments per week? If it were up to me I would/could do 1-20min treatment per day, but is this better than a different timetable? Less..more...? Thanks!
@@PTProgress I injured my rotator cuff in my throwing arm about 23 years ago playing baseball, & never had proper therapy to treat it. The pain comes and goes and Ive accommodated my neck/chest exercises accordingly over the years, but after all the at home treatments Ive tried in the past I decided to now try red/NIR light treatment at home. I bought one and used it today for the 1st time and found about 60-70% relief. It may be temporary, or I may be able to build on that healing. My question is: In an IDEAL world, is there a point of TOO many treatments per week? If it were up to me I would/could do 1-20min treatment per day, but is this better than a different timetable? Less..more...? Thanks!
So glad to have found you! I've had rotator cuff injuries in the past - twice on the left shoulder, now the second time on the right - and went to PT each time to recover. Now that I've found your excellent videos, no need to go outside my own home to get better! You make a great, easy-to-watch video and your exercises make sense and are simple to follow. THANK YOU!
THANK YOU SO MUCH! I HAVE TWO tears, 1 is bicep - but do not want surgery.-You presented them beautifully and I appreciate this more than you know. I am "older" and do not want surgery and 6 months healing - had plenty! So I will faithfully do these. REALLY, God bless you and thank you!!
My primary care doctor at the VA just got my MRI report yesterday and his nurse called to say I have a tear. Dang! I'll be referred to an orthopedic surgeon to determine what to do next. I'm 76 so I want to exhaust all options before I look at having surgery. I need to get off my lazy butt and do these exercises. I already tried the one where you lean over and let your arm swing around. It was too painful to continue. But I'll keep going through the exercises to find out which ones I can do.
How are you now?
This really helped me! Best video and congenial physical therapist.
Really helpful physio for my sore shoulder. It was impossible to get info on physio from the doctor so I very much appreciate this video.
This guy is good! Clear and concise directions for exercises that work.
Great video, clear and concise. Thank you!
Excellent video. Yours was the very first one I saw, and it was perfect. It was easy to understand, and each exercise was thoroughly explained. Thank you.
Thanks. I’ve just injured/torn mi r yesterday. Absolute agony to raise my arm up but will try these
Hi Tim. Thanks for the compassionate video. I've had my rotator cuff tear for almost 3 years due to lifting well over 50kgs with poor technique. I cannot face surgery to reattach the supra spinatus tendon. Your exercises are comforting and take away some of the pain and inconvenience of the injury which has so hampered my fitness training. Cheers. Vince.
Hi, did you have a complete supraspinatus tendon tear? My MRI showed that I had a complete deep tear but am not confident about going for surgery to repair it, as I still have complete range of movements and not much pain. Please share with me
@@elsielee9617 how are you now? i failed the empty can test ..i am worried
Great job! Short and sweet but direct and with good notes.
You will help a lot of people with this video. It’s extremely doable. Thanks for taking the time to produce it
Excellent video. Will do these every day. Had rotator cuff surgery 3 or 4 years ago and need to do these exercises to stop the pain. I wasn’t doing any shoulder exercises for awhile and need to get back to them. Thanks for making this video.
Hey man what’s up , I’m kind of the same situation as you were? How is the pain and excercises going ? Wish you all the best
Enjoyed your video. It was clear and concise; something I will refer to many times. I also found your presentation to be hopeful! That's the best!
Thank you for this! Relief came almost immediately and I LOVE how you go directly to the point w/o loooong blah blahs that I watched on other channels. Subscribed!
Thank you so much for making this video. It has helped tremendously! You're product placement is perfect to!
Thank you for taking the time to create and share these exercises!
Thank you. I’m a healthcare provider. My shoulder hurts all the time. These are good exercises. I’m going to try these before surgical intervention.
I have rotator cuff issues. Just found you and am so happy. I love the BRAZOS canes. I bought one for my father (cedar) and he just LOVED it! and always got compliments on it. Now that he has passed, I have it as a beautiful memory. Fortunately don't need it yet to walk but now I can use it!! for one of your exercises.
thank you, I have pain in the left shoulder, and tried some of your exercises and felt better.. I will continue on following them gradually. Your way is direct to the point, and clear, much appreciate that!
also thank you for mentioning Bob & Brad I follow them too 😃
subscribing now to your channel, all the best 😉
(credits to @SantanaDharma for the timestamps)
1) Pendulum 1:01
- From a standing position with your legs shoulder width apart, bend over 90 degrees and support your upper body (head area) with something (chair, tabletop, etc.).
- Relax your body, get comfortable, and hang/slack your injured arm you want to target, down. Your other arm can act as a cushion for your forehead or just rest.
- Using, ideally, only torso movement, get your harm to swing in a *pendulum* motion.
- The goal is to decompress the shoulder joint, and you can add weight to further lengthen it.
2) Scapular Retraction 1:52
- In a sitting or standing position, straighten your posture and relax your neck.
- Bring both your elbows to a 90 degree bend and retract your scapula (squeeze shoulders together), holding the retracted position for a few seconds.
- The goal is to strengthen/maintain activity in the muscles that support your shoulder.
3) Assisted Flexion 2:42
- Laying on a flat surface, grab a straight, relatively long stick (cane, staff, etc.) with both arms.
- You should be comfortable, have slightly bent knees at shoulder width, and your grip on the stick should be shoulder width / slightly wider.
- With straight arms (but not locked elbows), bring the stick down to your knees and then back as far as you can above your head, before discomfort.
- Repeat this motion, and the goal is to increase range of motion behind your head.
4) Serratus Punch 3:25
- MAINTAIN, roughly, THE SAME POSITION AS ASSISTED FLEXION (laying down on a flat surface, comfortable, etc.).
- Raise your injure arm you want to target, straight up with your shoulders relaxed. Your other arm can just rest.
- With or without a weight and hand in a fist, reach/extend your raised arm as high as you can (like a... punch).
- The goal is to strengthen the muscles in your shoulder/any supporting muscles.
5) Wall Slide 4:02
- Standing maybe half a foot from a wall, straighten and relax your posture and neck.
- With your arms separated shoulder width, slide your arms up and down.
- The goal is to strengthen and increase range of motion of your shoulder.
6) Countertop Planks 4:40
- Simply, lean over on a surface and hold a plank-like position with your arms at shoulder width.
- To target an arm, lean on that side.
- The goal is to stabilize your shoulder.
7) Side lying External Rotation 5:35
(PERSONALLY MY FAVORITE MOVEMENT, BUT BE CAREFUL AND START SLOW)
- This exercise is pretty hard to explain, so just watch the segment of the video.
- I would *highly recommend* this exercise, but PLEASE start slow and with no weight at all.
- Ensure your form is correct (no help from other body movement, slow negatives, don't push pain), and don't try to push the intensity/increase the weight too quickly or high.
- The goal is to strengthen, mobilize, and increase range of motion in the shoulder.
8) Resisted Row (STANDING) 6:43
- I would also recommend just watching the video for this exercise segment.
- The height of the row should be around the sternum, however there is the "face row" variation that also works for some. Try it out!
- The goal is to strengthen the shoulder.
9) Resisted Shoulder Rotation 7:38
- In a standing position, straighten and relax your posture and neck.
- Hugging your arms to your torso, bend your elbows 90 degrees and retract your scapula (like the scapular retraction exercise).
- Holding a comfortable retraction of your scapula (squeeze of your shoulders back), grab a resistance band and externally rotate both shoulders.
- Move your grip closer for more resistance, and farther for less.
- The goal is to strengthen and increase mobility in the shoulder.
10) Diagonal Band 8:39
- I would also recommend just watching the video for this exercise segment.
- I have no clue how to describe this exercise, other than maybe separating your arms with a resistance band in diagonal directions opposite of the other arm.
- The goal is to strengthen and increase mobility in the shoulder.
My ortho said no surgery at this time for rotator cuff surgery. I was
told to remain in PT which has
helped me tremendously. That was
good news for me. Love PT. 👍😊
I hurt my rotator cuff in my left shoulder around a year ago, and didn’t get it treated until 6-7 months after the initial injury. PT took a long time! Now, I did something in my right shoulder. Probably shouldn’t have tried doing that backflip, lol. I’m glad I see that I need this help easy on, though, rather than waiting months. The symptoms are the exact same, but there isn’t as much pain as there was before. Still a lot, though! Thanks for the help my man. This is all what I did in PT, but it’s good to refresh.
I’ve been watching a lot of UA-cam videos about this topic & yours definitely one of the most helpful, thank you so much 😊
Thank you! I have been doing these exercises for only a week, already feels much better.
Function improved after a couple of weeks? You must be some kind of miracle worker. It took months for me to recover
Thanks for stopping by and taking the time to leave a comment! Non operative rotator cuff injuries can take a while to recover fully, but it is very common to see functional improvements (such as reaching, lifting, and dressing without pain) after a few weeks of PT.
Good. Easy to follow.
Straight to the point.
Great video. I was diagnosed with a partial thickness tear a handful of years ago. Recently reinjured. Taking it nice and easy using this vid.
Thx so much Tim. Had a slight problem with my cuff for years but since I started playing Pickleball it’s been bothering me. These exercises are very helpful.
I know I had a slight tear back in the day so it must’ve got inflamed from Pickleball. Your the best buddy. Love the way u explain everything so calmly.
Hi Tim! I’m one of those so called “silent followers” but felt compelled to comment. I’m a SPTA in my final clinical rotation. Neither my C.I. or any of the other PTA’s or PT’s have told me to to first retract the scapulas before ER with the bands. It makes so much since!! I know I’m still just a student but, I can’t help but feel incompetent for not figuring this out on my own. Wish I had found this video sooner!! Also, your financial tips have been very enlightening 🙂
Thanks for taking the time to comment Kristin! I’m really happy that you found this video to be helpful :) Comments like yours are always inspiring. 😁
I have had shoulder pain for months, it was so sharp it made me worry I had a tear. The kneeling lat stretch, and snow angel stretch on the foam roller are two great stretches to loosen up those tight big muscles around the area, helping stop the shoulder from being pulled forward, along with the shoulder squeezes laying on your belly to strengthen thne lower traps that help pull you shoulders back, have all really helped. By my god, the standing banded external rotation, twice a day, 2 sets of 10-12, have made my shoulder pain clear up soooooo fast it is crazy.
how are you now
@@nykko73 sooooooooooo much better, omg, almost back to normal, probably at about 90%, i have been super consistent doing my little rehab plan every single day. I have also started doing wall angels in the plan which is another great exercise for the shoulders.
Great Video Tim! I am a physical therapist and I learn a lot from your videos. Thank you!
Great video. But at 4:40 you were talking to the camera while doing exercises at the same time. How did you do that? You were in two places at the same time!
He used a green screen
Superb expertise, effective techniques, outstanding communication. Bravo Don Fraticelli!
Excellent, clearly demonstrated and explained. A pleasant friendly attitude. Great stuff.
Dear Tim. Your video is easy to understand and started following it up. Thank you.
Your clip did help me with what I believe is my rotor cuff pain. I was tripped and fell, snapping off my elbow (olecranon). After getting, what I call the ladle implants (that cupped piece of metal with all the screws securing my elbow back to my arm), I had a lot of pain in my shoulder. My elbow is doing great now. My shoulder is not and I am trying some of your suggestions.
Excellent video, thanks so much for sharing! Could see the difference after 2 days doing these exercise.
Bigg fan of yours.... Indian🇮🇳 fan 🙏.... Plz tell me best frozen shoulder exercise.... My sister have this problem...
I got a corticosteroid shot (2nd one) in my shoulder again and will try these exercises this go around, and prevent overuse of my biceps and shoulder. I read one article that gave some rules to follow once you have a damaged bicep or shoulder; Don't overreach with tasks or weights---the more you move that elbow away from your body with weight or to get weighted items you are causing more stress against that injury - Example: in the car and you reach back to get your purse in the back seat or an item.....ouch! You reach in the cabinet and pick up that heavy plate with that extended arm. If it HURTS or PAIN do not do these tasks.
I like these exercises and will gradually apply them and wear a support strap that reminds me to not overreach.
I am not advertising here, but the support strap I like is "Sparthos Shoulder Brace - Support and Compression Sleeve for Torn Rotator Cuff" because I can add an ice pack or a warm compression to the area and it is not a bad price. I even sleep it in.
Hey Tim - such a great video. In terms of the rotator cuff, can you still train weights and do these exercises? My physio didn't recommend that I had to stop weightlifting but I'm finding that it's not getting much better.
My shoulder had been hurting all night and that pendulum exercise gave me INSTANT relief
Thank you! Really appreciate it your contribution. Hoping to be out of pain soon and this video gives me some hope! Just ordered Bob and Brad’s band set.
Man, I'm glad I found you bro. Tried the first 3 exercises and subbed
Fabulous explanation of each exercise I use these for my clients great video, clear instructions thank you 🧚♂️🏴
Thumbs up for the video and the general structure. Very systematic, exactly the workout i need for my case. Thanks a lot!
👍
thank you Dr. Fraticelli, please know your great, hard work is helping us. God Bless
thank you = will start these as
'ifell on my shoulder hard the other day and I have had so many tears years before so hope I can get some relief as too old and dont want surgery- thanks
I couldn't comb my hair with my left hand and just followed these exercises and then I could; amazing! It's obviously not perfect now, but a lot less painful during movement.
Awesome video!!! I was going twice a week to a clinic for PT for a rotator cuff tear but even with insurance Coverage it was getting very expensive, this video provided an excellent way to do my PT at home. I highly recommend it.
Lovely! Thanks for the to the point and gradual video for physical therapy. As someone working on a laptop all day long, this really helped!
I am doing this exercises with you it is very early stages hopefully will get better soon thank you for doing this video god bless you and your family
is it helping
Did it help?
Excellent. Best tools I have seen for my issues. Thank you
Very interesting video.
Will continued use of these exercises allow the shoulder to completely heal and become pain free?
These exercises help immediately. Thank you.
I had an EXCELLENT Orthopaedic surgeon fix my torn rotator cuff, who further sent me to physical therapy afterward but not before showing me effective exercises I do to this day, as part of reasonable weightlifting.
Nonetheless, thank you for this post, it confirms the exercises I knew, and they are effective.
If anyone in the New England area wants to know the name of my surgeon, please ask.
this video was very informative about what exercises that are need to help with rotator cuff treatment
Thank you so much for this very useful video! Just learned from my rehab doctor that I have rotator cuff tendonitis.
Good exercises. Off to Walmart I go to get some bands and weights. I've been dealing with my injury for 8 months now. It's a partial tear (according to the Dr.) and right now the healing has plateaued. Hope this helps. Good job explaining it.
Got this injury in my sleep, so stupid.
Thanks for the video!!
I am watching different video but no one else show like 👍 u . Thanks 🙏
Thanks so much, this has given me hope!
and yes, in just 2 days, can feel improvement!!!
Haha yes love Bob and Brad! These were great: gentle yet options to advance and improve.
Hi sir great channel now I got pain in my right shoulder could I still build massive shoulder muscle after the pain is gone or are my goals over with
I slipped and fell on some ice on my driveway during a ice storm 2 two weeks ago.I landed hard on my right shoulder. I am 58 years old and I have never experienced pain like that before!!! 🤯 My doctor took xrays but didn't see anything soo then I got a MRI done to my shoulder. I am going to tomorrow to see what the results are. I was in a lot of pain but now I am feeling much better but I have lost my range of motion in my right arm. I hope I don't need surgery. I just got a promotion into our maintenance department at my job so I need my right arm back 💯
Thank you good sir. These exercises are helping me a lot.
Thanks for this video. I’m also aware of Bob & Brad. Ive been doing some of their excercises recommended and will be adding yours to it as well.
Very, very helpful and clear. Thank you. I have subscribed!
Excellent video, well produced/discussed and your suggestions are practical and effective! Thank you.
I had a car accident, and got several injuries ( ten broken ribs, some spinal tears, broken scapula) and lost the most function of my left shoulder. My shoulder muscle are verry stiff. I don't have pain, but I can't rise my arm from the elbow above. From all this exercises, I can do only the first one. It's been a mounth from the car accident, and now I'm trying to recover my arm functiin. Can you tell how long does it takes to get rid of the stiffnes? I'm goind to do a MRN to find what muscle are damaged. Thank you!
i suffered from this injury 6 years ago..i learned to live with it.but the sad part was i cant ever play basketball the way i play it.I cant ever shadow box,pitch baseball and all stuffs that needed shoulder efforts.i hope i can fix my shoulder with this theraphy exercises.
injury happened when i tried to slap the basketball away from my opponent's hand as hard as i can..suddenly i heard my shoulder tear and it hurts so much.?i cant ever wear my shirt off after that.
Awesome reporting as always boys!
Exercise 1 thru 3 really helped me out today
Thank you EXCELLENT HELP!
Great video man. Hugs from brazilian PTs 🤘🏻
I like Bob and Brad but your videos are excellent as well. 🤗
These exercises are definitely helping. 👍