10 Rotator Cuff Exercises for Pain Relief (Non-surgical Rehab)
Вставка
- Опубліковано 31 тра 2024
- New Videos: Shoulder Impingement Exercises: • 9 Easy Shoulder Imping...
How to Fix Rounded Shoulders: • How to Fix Rounded Sho...
While rotator cuff surgery may be the best option for some people, the fact is that non-surgical rotator cuff treatments can really help decrease pain and improve function of your shoulder.
So today we’re going to go over the top 10 exercises I share in the clinic to help people who are having pain because of a rotator cuff injury.
And it’s very important to say that you should always check in with your own PT or surgeon before doing any of these movements. These exercises are part of my non-surgical rotator cuff rehab program. If you’re recovering from an actual surgery, you need to follow the timeline and protocol from your surgeon and PT.
🧰 Physical Therapy Tools I Use & Recommend: 🏋️♀️
Resistance Bands I Use: amzn.to/3lKDeL5
Massage Gun: amzn.to/2ILMhx1
Brazos Cane: www.ptprogress.com/Brazos
✅ MedBridge Education for CEUs: www.medbridgeeducation.com/pt...
💰 (Save $175 with Promo Code PTProgress)
💡Efficient Therapy Documentation Course ✏️ www.ptprogress.com/efficient
📝 Therapy Documentation Templates: www.ptprogress.com/templates
😲 It’s how I save 30-60 minutes a day on documentation ⏰
📚 For PT Students 🎓
😱Picmonic: www.ptprogress.com/picmonic
💻 MedBridge Student: www.ptprogress.com/medbridge-...
(promo code PTPstudent)
📔NPTE Therapy Ed Guide: amzn.to/35DyWy3
🙋🏽Interested in Becoming a PT? 🙋🏻♀️
Get the PT School Interview Guide: www.ptprogress.com/PTSIG
**Disclaimer**
The content found on this channel and any affiliated websites are not considered medical or financial advice. The information presented is for general education and entertainment purposes only. If you need medical attention, seek care from your physician or physical therapist. You agree to indemnify and hold harmless PTProgress, its employees, officers, and independent contractors for any and all injuries, losses, or damages resulting from any claims that arise from misuse of the content presented on this channel or associated websites. Some of the links above may be affiliate links, which help support the channel but does not cost you anything.
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
I am extremely grateful to UA-cam as the best medical service provider in America🙏😁
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
I have avoided surgery for years, but it has returned so I will follow this
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!!
Hands down the best physio video. To the point and lucid.
Agree, it’s very lucid.
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 was in great pain I did the exercise and in two days I feel 99 percent better thank you for sharing
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?
You will help a lot of people with this video. It’s extremely doable. Thanks for taking the time to produce it
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!!
Wonderful! Thank you for saying only what I need to hear. No annoying chatter
Great help
Great video! Easy to follow and no endless chatter like some other videos I've watched. Thank you!
My shoulder had been hurting all night and that pendulum exercise gave me INSTANT relief
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.
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!
Thank you for taking the time to create and share these exercises!
I have shoulder pain from 7 months. Your way of explaining is superb.May these exercises help me.
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!
Good. Easy to follow.
Straight to the point.
Great job! Short and sweet but direct and with good notes.
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 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.
This guy is good! Clear and concise directions for exercises that work.
That first exercise is amazing. It has reduced the pain to almost nothing. Thank you sooooo much.
I’ve been watching a lot of UA-cam videos about this topic & yours definitely one of the most helpful, thank you so much 😊
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.
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.
Great video, clear and concise. Thank you!
I just sprained my rotator cuff muscles, and your exercises were very helpful! Thanks!
This is fantastic! Thanks so much for sharing, Tim.
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, 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 😉
Fabulous explanation of each exercise I use these for my clients great video, clear instructions thank you 🧚♂️🏴
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.
bless you for sharing these!!!!
Excellent. Best tools I have seen for my issues. Thank you
Thank you for sharing your great knowledge. Very helpful. Bravos ❤️
Dear Tim. Your video is easy to understand and started following it up. Thank you.
Thank you so much for making this video. It has helped tremendously! You're product placement is perfect to!
I followed all of the movements and I feel better already!!
Solid Video! Great exercises in this. Big thanks! 🔥🔥🔥
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.
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 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?
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!
Excellent video!! Thank you.
Best video I've seen, thankyou!
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?
Superb exercises. Love your calm voice. 💕
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.
Excellent, clearly demonstrated and explained. A pleasant friendly attitude. Great stuff.
Excellent video, well produced/discussed and your suggestions are practical and effective! Thank you.
Great video as always!
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!
Great video! Very helpful.
Thanks so much❤
Perfect video 👌
Awesome Thank you !
Very helpful video... Thank you very much...
Thank you for these!
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 💯
Will try these thanks Tim!
This video was extremely helpful!
Superb expertise, effective techniques, outstanding communication. Bravo Don Fraticelli!
good selection, thanks!
شكرا جزيلا 🌿
Excellent video, thanks so much for sharing! Could see the difference after 2 days doing these exercise.
I like Bob and Brad but your videos are excellent as well. 🤗
These exercises are definitely helping. 👍
Awesome exercise! Thanks!
Thank you Tim.
This really helped me! Best video and congenial physical therapist.
This was a very helpful. Thank you!
Thank you for this!!
Very helpful! Thanks👍🏻
very helpful video , thanks.
Great video man. Hugs from brazilian PTs 🤘🏻
Exelent exercises. Thank you for sharing
Thank you very much for this. Great 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
Absolutely. 100%. Thank you
Best video on this subject that I have seen so far. I'm doing exercises one through nine. Thank you!
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.
Thank you. Great video, striaght to the point. Very informative!
GREAT INFO
Great work thanks so much
Very good video! Well done
awesome. thankyou.
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!
Awesome reporting as always boys!
Thank you!
Thumbs up for the video and the general structure. Very systematic, exactly the workout i need for my case. Thanks a lot!
👍
Great exercises!!!!!
That's Good, Keep Going!
Great video Dr Tim👏👍Bob & Brad are fantastic PT’s👏
Excellent Presentation 🌹🌹🌹
Excellent video.
Thanks, I am going to try it out!
video is easy to follow thank you i will add some of my execises at home doc.
Very, very helpful and clear. Thank you. I have subscribed!
Great video!
Excellent stuff 👏
Great Video Tim! I am a physical therapist and I learn a lot from your videos. Thank you!