I had 3 cortisone injections into left shoulder, didn't work and was considering surgery on rotator cuff. Started this exercise about a year ago and am virtually pain free once I keep doing it. Had never seen the drill before!! So grateful! Thanks Tom.
That’s awesome!!!! You would be surprised how often I see this!! I was one step away from trying injections myself when I was shown this drill! Will never stop doing it 😄
To be honest I never comment on you tube but I just need to say this. I have been having trouble with my shoulders and upper/middle back for years. I've been doing this exercise for just two days now and I can already see and feel the difference. It is a really good exercise for the shoulders
At 62 and sedentary for years, I started to loose weight and get mobility back. I had already had both shoulders "Repaired" with rotator cuff surgery in my 50's. I overloaded my shoulders with workouts that did not fix /stabilize my shoulders first. Pain was the normal start of my day. I watched many stability videos from others with no real return on my investment. Tom and Jenny popped up a couple months ago and I learned 2 things that are changing my world. 1. Dislocate stretches were so painful till Tom explained Scapula movement following the arm motion. I tried and it took several hours of slow deliberate attempts to get it correct with a light band. Then magically no more pain and greatly increased mobility. OMG! Before it was all shoulder with no scaps and pain. 2. The dumbell exercise shown on this video. I went down to my wife's 1Lb dumbell to start and that was still too much load on my left. I kept hitting my face from no mobility. I started unloaded sets of 10 both ways on both sides. I am only up to 10 Lb's for for sets of 3 and then continuing with lighter weights. The mobility is coming back slowly, just like it went away. The strength is coming back, But I now I can clear my head with the dumbbell. I still have all the popping and cracking, but it's getting smoother as I progress. Thank You, to Tom and Jenny for getting my mobility back. Bonus: Try the hip mobility drill of standing on a weight plate and lowering 1 foot trying to heel tap then neutral hold then elevated. 45 years of Low back pain is now going away. This is another Tom Video.
@@TomMorrison Absolutely, It's the least I can do!!! Phil P.S Could I send you a link to a short video of skin the cat on rings to show my progression?
I totally agree this is a great rotator cuff exercise once you get it down. To avoid confusion as to how the dumbbell moves, the front side of the dumbbell remains down at all times whether circling around your head from the left or right. It's an easy to perform and great exercise. Try it, you'll like it!
I was having stability problems on my right shoulder lately while pressing. Found this video and in 3 weeks i started to feel a lot better in barbell and dumbbell bench press. It also weirdly increased my biceps strength a lot.
@@TomMorrisonthat’s great to hear! I’ve been having shoulder issues from barbell benching frequently and I’m trying to improve my muscle up form to where I don’t chick wing. Really looking forward to using this exercise!
I bet it’s hard to get consistent view numbers when the people watching the videos actually get better and stop looking for ways to make the pain stop. I forward your videos to anyone who asks me how I fixed my back pain.
Weirdly, It’s one of our goals to reach as many as possible and get them to the point that they don’t need us anymore! 😄 always grateful for a share! We want to make the whole world Flong & Sexible!! 😎
Another good shoulder mechanics exercise. This exercise does several good things. Firstly, the initial part of the lift up and around the head, rotates the humeral head back and down away from the acromion moving the supraspinatus away from the acromion and somewhat bursae. Secondly, it stretches the terres minor muscle and to a lesser extent, the subscapular muscle, both tend to shorten in rotator cuff problems. Thirdly, it strengthens upper and somewhat middle trap, which would likely help to retrain and condition scapular rhythm. There is more considerations, but in short this is a good exercise for retraining shoulder mechanics with minimal impingement considerations.
Nah, this exercise is terrible. Starts shoulder off with internal rotation, not allowing external rotators to fire. Resulting in max use of pec, delt to lift weight up. If you want good shoulder mechanics, start with the largest EMG of the infraspinatus, which are sidelying ER at 0 degrees, seated ER, and some others. Retrain before adding this motion
I see your point. Beginning to activate external rotators is a good start. However, aspects of the contested exercise we are discussing here does factually reduce pressure on the supraspinatus and bursae by virtue of elevating and rotating the humerus. Also, many impingement problems, especially if there chronic, have problems with tightening and, somewhat, shortening, of teres minor and subscapular muscles. Since you sound like someone who thinks these things through, I hope you will give this exercise another consideration.
As far as an exercise, it’s fine. It for sure is not hitting the rotator cuff muscles like you think they might. Just from observation on her form, max posterior delt activation in the movement and pec involvement. She has minimal teres minor and Infra activation. This is just clinical experience with shoulder rehab as PT. Nothing wrong with the exercise, but absolutely will not make your rotator cuff muscles stronger. She is having anterior translation of humeral head and I would expect a lot of biceps brachii involvement. Again, nothing really wrong with it. Just not rotator cuff
Lastly, this exercise puts max pressure on supra when starting in internal rotation. This position is literally considered special tests to find Supra impingement in PT
I’m not the most flexible but right shoulder injury limited my ROM. Tried this and though difficult it helps with just one session. Gives me reason to hope and keep on improving. Gonna watch more of these videos TY Sincerely
Tom I stumbled upon this video a week ago I have chronic rotator cuff issues in both shoulders due to old injuries and over use issues Since I started doing this exercise I have already seen a marked improvement Thanks for the video Of all the rotator cuff exercises I seen so far this is the best
Just did these. My shoulder felt quite weak initially but after about 2 sets of 7/8 my shoulder actually felt stronger and smoother with less clicking. Could never be bothered doing rotator cuff exercises with bands but i know these are so simple and easy that I'll continue doing them from now on! Brilliant exercise!
This is wonderful. I'm so glad I ran into it! From a shoulder mishap a year or so ago, I'm doing bar hanging of course, and starting to get back to general weight training (have been regular with weights for years, til the 'mishap'). Anyhow, all of this is definitely helping, but after seeing your video, I'm certain my rehab will go to another 'level' leading finally to complete 'freedom' (shoulder) once again. Thanks-a-million!
Love that you addressed the creaking/cracking in the shoulder since mine did it and made me question if i should continue. No pain mind you but noisy and unstable
I’ve been doing this for a couple of months and have noticed some stability to my uneven shoulders. I also do a lot of other shoulder exercises. Thanks for the help!
The best rotator cuff exercise I’ve ever found. Working internal and external rotation around the shoulder joint in one exercise makes much more sense than training the movements separate.
I have left shoulder impingement and have benefited from free hanging. It's really helped. Now I need to address the rest, and I'll begin doing these. Stand by. I'll let ya know how it turns out. For the record, 62M & former LHP (lefthanded pitcher). Cheers from Korea!
@@TomMorrison Hi again! You said something about incorporating this exercise into workouts. Is it too much to do this daily? I'm only using 3kg. Thanks in advance, and CHEERS from Korea!
i ve been having shoulder problems since 2 years and no one could help me. there were some stretches which helped me only temporarily for few minutes. but i ve been doing your excercise for 1 week and it improved a lot. almost painfree now. thank you so much!
Yes that’s where I was shown it also, I talk about it more here in this blog! tommorrison.uk/blog/2019-12-18/the-greatest-rotator-cuff-exercise I much prefer the dumbbell for the greater range but the plate is still really beneficial too 😄
Just wanted to say a big thank you! This exercise improved my shoulder mobility better than any other. Started with less than 1 kg and now at 7kg comfortably. No catches or pains when lifting my arms overhead now.
I normally dont subscribed this quick but find this exercise to be pretty darn good for a nice warm up. I have a weak left shoulder and i hope this will help over time. Also, it seems like you are taking the time to respond to the subscribers. Awesome job!!!
Fantastic I had weak left shoulder for 4 years could not do press ups without pain. One week of this , pain disappeared and could do press ups again pain free. Thanks mate X
I'm another who just found this , 7 years ago I injured my L shoulder area, have been to chiro's, doctors, Chinese medicine, spent thousands trying to get it right but nothing really worked out. After 2 weeks doing this rotator exercise the improvement in stability and strength starting to come back is undeniable. You are a bunch of legends, thanks so much 🎉
This exercise is amazing! Only been doing it a few weeks and I've seen a big improvement already! I had pain in my right shoulder for about a year, eventually saw a physio and was diagnosed with shoulder impingement so i did all the exercises he gave me to fix it, mostly worked big improvement, but I was still left with a small amount of aching in it that no exercise seemed to hit, except this one!! It feels great doing it and my shoulder is feeling a LOT better that final bit of nagging pain is subsiding, thank you SO much for this.
Fantastic info here Tom! My shoulders are starting to feel bulletproof. I have also alleviated my hip issue using your videos. You are one of my favorite teachers I've been lifting for 40 years. Thanks so much and I wish you all the best.
Had my first cortisone shot on my shoulder almost 3 months ago since then everything was better until 2 weeks ago when I started doing a little bit more, pushing a little bit. Today the pain was unbearable, I will definitely try this daily if possible. Hope it works for me.
It really helped my biceps tendinitis. It was difficult doing 5lbs. But I gradually made it to 12 lbs now. I just need more time to improve the strength.
Thank you for a cool video. I like the idea of the exercise. And I can see how it works the Ters Minor and the Infraspinartus to an okay extend. But I'm in doubt if it hits the Supraspinartus well enough, compared to the "full can" or "open can" exercise. Which can also be loaded quite heavy when using dumbbells. I also have a bit of doubt in its effectiveness on Subscapularis. Since the load is pulled down towards the floor, and therefore adds no real resistance in the internal rotation movement. Hope you can clarify.
You can get more direct with things like that if you have an acute injury yes but I am more in favour of full programming that involves pushing and pulling in multiple directions which effectively covers everything you mentioned there, getting proficient on gymnastics rings for example with push ups, horizontal rows, dips and pull ups is very beneficial. There is also the issues when people don’t move well through their thoracic spine and have no real good control over their scap movement, when they start doing internal and external movements to the end ranges they can with those restrictions it’s not good at all, even with this dumbbell shoulder rotation, it is a great exercise but also depends on everything else the person is doing too - a lot of times I meet people doing rehab exercises to death when they can’t even do the most basic of bodyweight exercises properly and that’s usually the problem 😄
@@TomMorrison makes sense. Thanks. I have some pain in my shoulder, the physios I have seen haven't been able to tell me exactly what it is, they just say tendonitis without a specific tendon. My own evaluation it either the long head of the biceps or the supraspinatus. Did full can today with 5 kg. very tiny irritation but no pain during movement. And the same weight with dumbbell curls, also only a slight bit of irritation in the shoulder. I have no problem doing any of the bodyweight exercises you are referring to. And I have no pain when doing any of them. So I will give this exercise a go and hope it helps. I have pain every time I go back to my sport of preference, pretty much no matter how little I do...
@@TomMorrison I have a question about the execution of the part where the dumbbell goes around the head. In the video the first time you show it, you and your assistant are doing two different things. She is keeping her hand in pronation when it comes around the head, and you are going from pronation to supination. which one is the correct way of doing it?
Simon Adamczky Bak the way Jenni is doing it, that’s just as I don’t have a dumbbell and I’m talking, depending on the dumbbell you have also if it is an adjustable one you won’t be able to keep it as close to you also 😊
I have bursitis in my right shoulder and haven't been able to do any overhead presses since May of last year. I've been doing this exercise for three days and went to the gym yesterday and gave OHP a try. Was able to do it with no pain. Thanks for this video.
Tried it with a band. Hog tied and half hung myself. Lost consciousness. Woke up to find I'd achieved the ability to lick my belly button. So I guess I'm an expert now. I'll work backwards from my pro status and try some of that amateur dumbbell stuff you guys are doing.
Thank you. My right shoulder had been of for dinner time now. I just did 2 sets of this exercise and i cannot believe the difference. It feels so much better. Blessings🙏🏽👍🏽
I'm cautious of exercises that are extremely complicated and have very challenging techniques. This is kind of a "do it all" which I'm not sure is better than doing a handful of simple exercises. I will try it though
I suffered a partial supraspinatus tear back in March. The surgeon said its not big enough for surgery. But has made my life a bit of a misery in terms of not be able to work out.....and also affecting my physical job. The normal physio has done little to improve it. Im very excited to start this regime. Updates to follow. Excellent content guys 👊🏼
I started including these in my daily routine and this really helps in strengthening all the muscles related to the shoulder joint. I have less shoulder pain with pressing or kipping swing movements. It also increases the mobility of the shoulder. Great exercise !
Love to hear it! Yes the biggest thing I noticed personally was my strict muscle ups, went from 1 dodgy one to 5, just because the joints felt healthier overall
This is a legitimate strength exercise as part of a workout. It really relaxes my shoulders if I combine it with using a pole to stretch my arms behind my head and a rhomboid stretch
I'm going to try this. Thank you so much!! Every time I started training again, I got this pain radiating down my arm and elbow. I felt nauseous bc of the pain today. I got diagnosed with TOCS when I was younger but didn't get the right help.
I had to rotor cuff surgeries in 1990s the right shoulder cannot extend completely over my head. These exercises caused sharp jabbing pain real delt. I'm about to give up. Great channel thx for all tips. :(
No if you’re still missing range you’re not ready to use weight yet, you want to start with our wall shoulder rotations video and then move into the banded stuff well before this one, would come back to it at a later date 🙌
@TomMorrison yes sir slowly but surely I'll get more extention tight muscle connected to inside arm pit under chest wrapped tight under to rear delt n bottom of trap. Weird injury healed wrong 25 years ago
Have a mild tear and very fit (boxer, rugby) opted against surgery but had cortisone 2 weeks ago and been doing this every day. Wow, I have my shoulder back - appreciate the cortisone may hide the issue but this is awesome
Fantastic, yes I’ve found generally you get 3 cortisone shots and then they just stop working completely, have to address the movement of the shoulder itself or you could make it much worse by masking it
I watched the video and, right away, I took a bottle of water and made a set of these. It feels insanely good! This is going to become a staple for my training, thanks!
Awesome. Starting to get a little shoulder pain after three years of Arm wrestling. Today I slipped on the wet grass and slammed down on right shoulder and it's not happy! I will definitely start doing this exercise. I like the thoracic stretches you show as well.
Love it! Found you guys bc of my kid’s shoulder injury from over rotating during tennis (serve) She took a 3 week break, ice/heat/ ibuprofen the usual and now back on track but, I want her to get those stabilizing muscles strengthened (and she needs to work on better serve technique as well 😊) Thanks for sharing!
Awesome! Tore stabilizers in both shoulders, been trying to workout again but always dealing with a pinched nerve in my neck. Will update in a few weeks.
@vaughny7258 Been working great for me. I started with 5lbs now doing 10 & 15lbs. It's kinda like a one hand halo excercise. I've been doing these and halos in a "superset" kind of way. Tom also has a video on how to get rid of muscle knots in the shoulders and that has been helping as well. I definitely noticed my shoulder stability and strength improving... I should mention my shoulder would pop in and out of alignment through my work day and I'd have to "adjust" it best I could so it didn't pinch a nerve and allowed me to raise my arm up. I get a pinched nerve on my right shoulder/ neck, at its worst I can't really turn right or lift my arm straight up 90° it's more like 55°. This has helped stabilize the right shoulder considerably.
I have impingement syndrome in one of my shoulders and I started doing this exercise and its great! much better than that resistance band stuff they showed me in rehab.(they only made my shoulder hurt more) Thank you so much!!
Thanks for this,, cheers from Southern California.. Use to lift,, stopped,, later had the most physically demanding job ever,, Working with Rebar, My shoulders have always been difficult to develop for me...new Sub!!
I have a rotar cuff and shoulder injury from pickleball.. this exercise really helps... Confident that I can avoid pain killers & surgery.. Thanks 🙏🏻 👌😎
Interesting video! But I got one question regarding our shoulder position, as we bring the dumbell overhead: Should we emphasize shrugging our shoulders up as we rotate the dumbell around our head (if we shrug like this our arms won´t graze too much on the top of our head), or should we just barely shrug our shoulders, just enough to leave some space for our arms to go over our head? I ask this because I watched some of "El Paso Manual Physical Therapy"´s videos regarding shoulder pain, and in those videos, they advise us to really shrug our shoulders up when lifting our arms overhead, that is why I imagined we should really shrug our shoulders for this exercise, since we are lifting our arms overhead. Anyways, thanks for sharing this with us!
Wouldn’t over cue it really! Just allow them to move as they have to so that you don’t wallop yourself really!!! Shrugs are really good with the overhead press
Рік тому+1
@@TomMorrison thanks for the feedback! You mean, we shouldn´t think too much on the "shrugging" part, because the right amount of shrugging would happen, lets say, automatically hahah (without having to think too much on the shrugging part), enough for our arms to be able rotate over our heads without hitting it, right? I´ll include this exercise into my routine, so as to do it in conjunction with the Dead Hanging exercise (as recommended by Dr. John Kirsch). You see, I started getting some weird pains around the front part of muy left shoulder, sometimes it seems to irradiate around the left clavicle, I still can´t pinpoint exactly where, but I can feel it around there, you see. This pain happens when mostly after pressing movements, especially after Bench Press. The funny thing though, is that in my case when Bench Pressing, I am performing that powerlifting style bench press, such that our arms, when the bar touches the chest, are not flared at 90 degrees. I say this because this position is often where the famous shoulder impingement and rotator cuff tears happen right? So I am not sure what is happening, but I would hope performing the video´s exercise and the hanging to help fix this.
Been trying this out, and it is _surprisingly_ difficult. He's not kidding when he says you really need to start off with lighter weight than you think you can handle.
Upon finding this i started these movements and after many years of lifting, a partial dislocation and then a decompression operation on the same shoulder the results have been far more stability on pressing movements if i keep up on these movements. Yeah i still get some creaking and grinding but after that operation it can upset the AC joint but overall much better thanks 👍
2:13 grinding, popping, clicking and scraping is what both of my shoulders do constantly. Along with constant pain. Ill give these exercises a whirl because all other exercises ive done hasnt fixed anything
Hi, long story short. I turn both rotor cuffs one year b4 the other. First one still painful when exercising. I’m going to start this exercise today! Thank you both for sharing this one and all the beneficial exercises/workouts that you all give !!!!!❤😊
I've been told over 20 years ago my shoulders need reconstructed. But they feel great now due to stability exercises. I'll definitely try this one, but the Crossover Symmetry and Iron Scap cards with bands (do a google image search) compeltely saved mine. But if I take a month off they start hurting again. I'll definitely be incorporating this one too! It felt pretty good but defintiely a little crunchy. Another one in really like is to lay belly down against an incline bench and do various dumbell raises and that rotator cuff pivot movement with the arm straight out and the elbow at a 90. The forward lean on the bench really engages the entire upper back, traps, and delts.
Tom, to clarify my comment below. I think this is a great exercise, but think you should have presented it in small steps due due to all of the hand rotations and changes in direction. The exercise looked simple at first glance, but when I attempted to perform it, I became confused on what position my hand should be in and what direction I should be moving the weight. You present great material, but I think slowing down your presentations would be hugely helpful to your viewers.
Start: Extend arm, thumb points backwards. Rotate wrist so thumb points forward at the start. Then as you come across the front to the opposite ear thumb points down. Around the head then extend the arm. Thumb ends up pointing back. Rotate wrist so thumb points forward. Flex and lift to closest ear, around the back of the head, bring to front, extend arm. Thumb ends up pointing back. Return to start above. Took me a while and this is how I worked it out to remember it. Hope it helps.
I’m a 💯advocate fir this ! I found these movements during covid and find myself rehabilitating my shoulders by Lots of resistance training and building tension around my upper body with bands and light weights People at gym see me wierd like wth he’s doing . I find it la really surprising to me that tons of people workout without being conscious of what their even doing . Knowing your body , loving truth and being conscious is the first step of healing your body . ✌🏻
Idk if this exercise works for building rotaor cuff strength, but I sure do know, that that's my new favorite shoulder warm up exercise ! Its amazing. Dankeschön 😊
I had 3 cortisone injections into left shoulder, didn't work and was considering surgery on rotator cuff. Started this exercise about a year ago and am virtually pain free once I keep doing it. Had never seen the drill before!! So grateful! Thanks Tom.
That’s awesome!!!! You would be surprised how often I see this!! I was one step away from trying injections myself when I was shown this drill! Will never stop doing it 😄
He's hoping it helps me.
How's the shoulder now?
Hows the shoulder now
@@TomMorrison9p 9lp9p
To be honest I never comment on you tube but I just need to say this.
I have been having trouble with my shoulders and upper/middle back for years. I've been doing this exercise for just two days now and I can already see and feel the difference. It is a really good exercise for the shoulders
Fantastic news! Thanks so much for saying, really appreciate it!! 🙏
Thank you for the encouragement!...best regards from Texas!Brent
At 62 and sedentary for years, I started to loose weight and get mobility back. I had already had both shoulders "Repaired" with rotator cuff surgery in my 50's. I overloaded my shoulders with workouts that did not fix /stabilize my shoulders first. Pain was the normal start of my day. I watched many stability videos from others with no real return on my investment. Tom and Jenny popped up a couple months ago and I learned 2 things that are changing my world.
1. Dislocate stretches were so painful till Tom explained Scapula movement following the arm motion. I tried and it took several hours of slow deliberate attempts to get it correct with a light band. Then magically no more pain and greatly increased mobility. OMG! Before it was all shoulder with no scaps and pain.
2. The dumbell exercise shown on this video. I went down to my wife's 1Lb dumbell to start and that was still too much load on my left. I kept hitting my face from no mobility. I started unloaded sets of 10 both ways on both sides. I am only up to 10 Lb's for for sets of 3 and then continuing with lighter weights. The mobility is coming back slowly, just like it went away. The strength is coming back, But I now I can clear my head with the dumbbell. I still have all the popping and cracking, but it's getting smoother as I progress.
Thank You, to Tom and Jenny for getting my mobility back.
Bonus: Try the hip mobility drill of standing on a weight plate and lowering 1 foot trying to heel tap then neutral hold then elevated.
45 years of Low back pain is now going away. This is another Tom Video.
this is incredible!! Thank you so much for sharing!! Would you mind if we used your comment as a review for us? 🙏
@@TomMorrison Absolutely, It's the least I can do!!!
Phil
P.S Could I send you a link to a short video of skin the cat on rings to show my progression?
Yes sure no problem!
How is it now?
@@danteghazizadeh1656 wonderful if I continue to keep moving.
I totally agree this is a great rotator cuff exercise once you get it down. To avoid confusion as to how the dumbbell moves, the front side of the dumbbell remains down at all times whether circling around your head from the left or right. It's an easy to perform and great exercise. Try it, you'll like it!
So thumb is always facing down when going around the head. Got it 👎👍
@@ShyMplsMale That's probably the best way to describe and remember the exercise. Kudos to you!
The way the dumbell points shouldn't nearly matter at all. It's just rotating the underarm, not the shoulder
@ShyMplsMale I struggle to mirror moved, thank you for making this clear!!!!
Men’s Health Magazine , I believe, calls turning the top of the dumbbell down as “emptying the beer can”.
I was having stability problems on my right shoulder lately while pressing. Found this video and in 3 weeks i started to feel a lot better in barbell and dumbbell bench press. It also weirdly increased my biceps strength a lot.
Awesome! Yes a healthier shoulder joint overall carries over to so many of your movements, muscle ups was a big one for me after incorporating these
@@TomMorrisonthat’s great to hear! I’ve been having shoulder issues from barbell benching frequently and I’m trying to improve my muscle up form to where I don’t chick wing. Really looking forward to using this exercise!
how many times a week you did it?
Tom. I agree. This may be best exercise for rotator cuff in way that all others are obsolete. Very well done my man.
10/10 on the pop-n-crunch scale. EXACTLY what I've been searching for. Thanks!
What do you mean by this
@@darknova3591 it makes your shoulder joint snap, crackle and pop
Definitely throwing this into my shoulder workout as my warmup
I bet it’s hard to get consistent view numbers when the people watching the videos actually get better and stop looking for ways to make the pain stop.
I forward your videos to anyone who asks me how I fixed my back pain.
Weirdly, It’s one of our goals to reach as many as possible and get them to the point that they don’t need us anymore! 😄 always grateful for a share! We want to make the whole world Flong & Sexible!! 😎
This is ONLY exercise which healed my shoulder. Bothered me for over a year. Tku sir!!
Awesome to hear!!!!
Another good shoulder mechanics exercise. This exercise does several good things. Firstly, the initial part of the lift up and around the head, rotates the humeral head back and down away from the acromion moving the supraspinatus away from the acromion and somewhat bursae. Secondly, it stretches the terres minor muscle and to a lesser extent, the subscapular muscle, both tend to shorten in rotator cuff problems. Thirdly, it strengthens upper and somewhat middle trap, which would likely help to retrain and condition scapular rhythm. There is more considerations, but in short this is a good exercise for retraining shoulder mechanics with minimal impingement considerations.
Great observations! 💪🏼💪🏼
Nah, this exercise is terrible. Starts shoulder off with internal rotation, not allowing external rotators to fire. Resulting in max use of pec, delt to lift weight up. If you want good shoulder mechanics, start with the largest EMG of the infraspinatus, which are sidelying ER at 0 degrees, seated ER, and some others. Retrain before adding this motion
I see your point. Beginning to activate external rotators is a good start. However, aspects of the contested exercise we are discussing here does factually reduce pressure on the supraspinatus and bursae by virtue of elevating and rotating the humerus. Also, many impingement problems, especially if there chronic, have problems with tightening and, somewhat, shortening, of teres minor and subscapular muscles. Since you sound like someone who thinks these things through, I hope you will give this exercise another consideration.
As far as an exercise, it’s fine. It for sure is not hitting the rotator cuff muscles like you think they might. Just from observation on her form, max posterior delt activation in the movement and pec involvement. She has minimal teres minor and Infra activation. This is just clinical experience with shoulder rehab as PT. Nothing wrong with the exercise, but absolutely will not make your rotator cuff muscles stronger. She is having anterior translation of humeral head and I would expect a lot of biceps brachii involvement. Again, nothing really wrong with it. Just not rotator cuff
Lastly, this exercise puts max pressure on supra when starting in internal rotation. This position is literally considered special tests to find Supra impingement in PT
I’m not the most flexible but right shoulder injury limited my ROM. Tried this and though difficult it helps with just one session. Gives me reason to hope and keep on improving. Gonna watch more of these videos TY Sincerely
Tom
I stumbled upon this video a week ago
I have chronic rotator cuff issues in both shoulders due to old injuries and over use issues
Since I started doing this exercise I have already seen a marked improvement
Thanks for the video
Of all the rotator cuff exercises I seen so far this is the best
Fantastic news! Keep it up!
Just did these. My shoulder felt quite weak initially but after about 2 sets of 7/8 my shoulder actually felt stronger and smoother with less clicking. Could never be bothered doing rotator cuff exercises with bands but i know these are so simple and easy that I'll continue doing them from now on! Brilliant exercise!
Awesome to hear!
This is wonderful. I'm so glad I ran into it! From a shoulder mishap a year or so ago, I'm doing bar hanging of course, and starting to get back to general weight training (have been regular with weights for years, til the 'mishap'). Anyhow, all of this is definitely helping, but after seeing your video, I'm certain my rehab will go to another 'level' leading finally to complete 'freedom' (shoulder) once again. Thanks-a-million!
Awesome! Definitely worth hitting up the shoulders playlist! 😄
how has this exercise worked out for you?
Love that you addressed the creaking/cracking in the shoulder since mine did it and made me question if i should continue. No pain mind you but noisy and unstable
Will reduce with practice 💪🏼
@@TomMorrison how often should a newbie practice this?
I’ve been doing this for a couple of months and have noticed some stability to my uneven shoulders. I also do a lot of other shoulder exercises. Thanks for the help!
Awesome work!
The best rotator cuff exercise I’ve ever found. Working internal and external rotation around the shoulder joint in one exercise makes much more sense than training the movements separate.
yeah it's soo good isn't it!
This does not work internal rotation, only external. The fact that Tom doesn't know this shows how poor his understanding of biomechanics is
I have left shoulder impingement and have benefited from free hanging. It's really helped. Now I need to address the rest, and I'll begin doing these.
Stand by. I'll let ya know how it turns out.
For the record, 62M & former LHP (lefthanded pitcher).
Cheers from Korea!
These should be great! Good luck with your journey 💪💪
@@TomMorrison Hi again!
You said something about incorporating this exercise into workouts. Is it too much to do this daily? I'm only using 3kg.
Thanks in advance, and
CHEERS from Korea!
i ve been having shoulder problems since 2 years and no one could help me. there were some stretches which helped me only temporarily for few minutes. but i ve been doing your excercise for 1 week and it improved a lot. almost painfree now. thank you so much!
amazing!! That's so awesome!!
We did this with plates(20 or 25 kg) at the gym before doing shoulder press.. It's a favorite exercise in Indian wrestling (kushti)
Yes that’s where I was shown it also, I talk about it more here in this blog!
tommorrison.uk/blog/2019-12-18/the-greatest-rotator-cuff-exercise
I much prefer the dumbbell for the greater range but the plate is still really beneficial too 😄
Just wanted to say a big thank you! This exercise improved my shoulder mobility better than any other. Started with less than 1 kg and now at 7kg comfortably. No catches or pains when lifting my arms overhead now.
Great to hear! Always a good one to keep in regularly!!
I normally dont subscribed this quick but find this exercise to be pretty darn good for a nice warm up. I have a weak left shoulder and i hope this will help over time. Also, it seems like you are taking the time to respond to the subscribers. Awesome job!!!
Awesome! The resistance bands playlist too has some really nice shoulder stuff!
Fantastic
I had weak left shoulder for 4 years could not do press ups without pain.
One week of this , pain disappeared and could do press ups again pain free.
Thanks mate
X
Amazing!! Thanks for sharing 😁💪
I'm another who just found this , 7 years ago I injured my L shoulder area, have been to chiro's, doctors, Chinese medicine, spent thousands trying to get it right but nothing really worked out. After 2 weeks doing this rotator exercise the improvement in stability and strength starting to come back is undeniable. You are a bunch of legends, thanks so much 🎉
Thanks
This exercise is amazing! Only been doing it a few weeks and I've seen a big improvement already! I had pain in my right shoulder for about a year, eventually saw a physio and was diagnosed with shoulder impingement so i did all the exercises he gave me to fix it, mostly worked big improvement, but I was still left with a small amount of aching in it that no exercise seemed to hit, except this one!! It feels great doing it and my shoulder is feeling a LOT better that final bit of nagging pain is subsiding, thank you SO much for this.
Fantastic news! Keep it up, eventually start to add more weight slowly, 1kg every month is great if you’re doing it every week a few times 😄
Fantastic info here Tom! My shoulders are starting to feel bulletproof. I have also alleviated my hip issue using your videos. You are one of my favorite teachers I've been lifting for 40 years. Thanks so much and I wish you all the best.
Ah love to hear that! Thanks so much! Keep it up!
Had my first cortisone shot on my shoulder almost 3 months ago since then everything was better until 2 weeks ago when I started doing a little bit more, pushing a little bit. Today the pain was unbearable, I will definitely try this daily if possible.
Hope it works for me.
Have you had your upper back mobility assessed? A lot of shoulder exercises won’t be beneficial if your thoracic spine is locked up
Did it work?
Omg i Just cant Belize this works! I tried everything over the years for nothing! Ty !
It really helped my biceps tendinitis. It was difficult doing 5lbs. But I gradually made it to 12 lbs now. I just need more time to improve the strength.
Awesome! Yeah you're strength will improve gradually, no rush 💪
Were you having proximal tendonitis? Like near your shoulder?
@@Treerootz1 I can feel it right in the front of my shoulder. But also tension deep in the rear deltoid muscle.
Thanks!
I like that this guy wears a shirt.
?
I followed this exercise, having suffered shoulder pain for weeks. Thanks Tom.
Our fix your shoulders video would be good to check out too!
Thank you for a cool video.
I like the idea of the exercise. And I can see how it works the Ters Minor and the Infraspinartus to an okay extend. But I'm in doubt if it hits the Supraspinartus well enough, compared to the "full can" or "open can" exercise. Which can also be loaded quite heavy when using dumbbells. I also have a bit of doubt in its effectiveness on Subscapularis. Since the load is pulled down towards the floor, and therefore adds no real resistance in the internal rotation movement.
Hope you can clarify.
You can get more direct with things like that if you have an acute injury yes but I am more in favour of full programming that involves pushing and pulling in multiple directions which effectively covers everything you mentioned there, getting proficient on gymnastics rings for example with push ups, horizontal rows, dips and pull ups is very beneficial. There is also the issues when people don’t move well through their thoracic spine and have no real good control over their scap movement, when they start doing internal and external movements to the end ranges they can with those restrictions it’s not good at all, even with this dumbbell shoulder rotation, it is a great exercise but also depends on everything else the person is doing too - a lot of times I meet people doing rehab exercises to death when they can’t even do the most basic of bodyweight exercises properly and that’s usually the problem 😄
You may like this warm up too if you haven’t tried it before, based on the full can empty cans 💪🏼 ua-cam.com/video/1wJ0klJPVhc/v-deo.html
@@TomMorrison makes sense. Thanks. I have some pain in my shoulder, the physios I have seen haven't been able to tell me exactly what it is, they just say tendonitis without a specific tendon. My own evaluation it either the long head of the biceps or the supraspinatus. Did full can today with 5 kg. very tiny irritation but no pain during movement. And the same weight with dumbbell curls, also only a slight bit of irritation in the shoulder.
I have no problem doing any of the bodyweight exercises you are referring to. And I have no pain when doing any of them. So I will give this exercise a go and hope it helps. I have pain every time I go back to my sport of preference, pretty much no matter how little I do...
@@TomMorrison I have a question about the execution of the part where the dumbbell goes around the head. In the video the first time you show it, you and your assistant are doing two different things. She is keeping her hand in pronation when it comes around the head, and you are going from pronation to supination. which one is the correct way of doing it?
Simon Adamczky Bak the way Jenni is doing it, that’s just as I don’t have a dumbbell and I’m talking, depending on the dumbbell you have also if it is an adjustable one you won’t be able to keep it as close to you also 😊
Such creative movements that are superbly effective.
The little band demonstration was quite questionable! Which little band were you speaking of?😏
nevergymless lee it’s a big green one!! I swear!!!!! 🤣🤣
@@TomMorrison 😂😂
I have bursitis in my right shoulder and haven't been able to do any overhead presses since May of last year. I've been doing this exercise for three days and went to the gym yesterday and gave OHP a try. Was able to do it with no pain. Thanks for this video.
Awesome to hear!! Keep it up!
This is just amazing stuff. So glad to have found this channel. Can't wait to start training with some of your online stuff! 👍
Awesome to hear!! Yes this drill especially is a game changer! Completely changed my training! 😄
Your dedication to fitness really shows, and it inspires me to push harder!
This hurts my brain - I need a 10 minute video of just the exercise so I can just follow along for a bit :-P
This will be great for you!
ua-cam.com/video/2KFHwxrjUrA/v-deo.html
Tom /Jenny thanks so much, just started this exercise and its working wonders!
You're so welcome! Great to hear!!
Tried it with a band. Hog tied and half hung myself. Lost consciousness. Woke up to find I'd achieved the ability to lick my belly button. So I guess I'm an expert now. I'll work backwards from my pro status and try some of that amateur dumbbell stuff you guys are doing.
😂😂😂 how did I miss this comment
Thank you. My right shoulder had been of for dinner time now. I just did 2 sets of this exercise and i cannot believe the difference. It feels so much better. Blessings🙏🏽👍🏽
Fantastic! Keep it up!
I'm cautious of exercises that are extremely complicated and have very challenging techniques. This is kind of a "do it all" which I'm not sure is better than doing a handful of simple exercises. I will try it though
Let us know how you find it! Hopefully you're pleasantly surprised 😄💪
I suffered a partial supraspinatus tear back in March. The surgeon said its not big enough for surgery. But has made my life a bit of a misery in terms of not be able to work out.....and also affecting my physical job. The normal physio has done little to improve it. Im very excited to start this regime. Updates to follow. Excellent content guys 👊🏼
good luck!!
I started including these in my daily routine and this really helps in strengthening all the muscles related to the shoulder joint. I have less shoulder pain with pressing or kipping swing movements. It also increases the mobility of the shoulder. Great exercise !
Love to hear it! Yes the biggest thing I noticed personally was my strict muscle ups, went from 1 dodgy one to 5, just because the joints felt healthier overall
This is a legitimate strength exercise as part of a workout. It really relaxes my shoulders if I combine it with using a pole to stretch my arms behind my head and a rhomboid stretch
Just tried this and it made a big difference immediately. Thanks a lot Tom I’m gonna do this atleast 4 or 5 times a week
Awesome! Keep it light at first and every few weeks add a tiny bit more weight 😄
my surgically repaired shoulder thanks you for all your awesome videos
You're welcome!!
I'm going to try this. Thank you so much!! Every time I started training again, I got this pain radiating down my arm and elbow. I felt nauseous bc of the pain today. I got diagnosed with TOCS when I was younger but didn't get the right help.
Have you seen our nerve flossing video?
@@TomMorrisonno but I'll check it out. Is that going to help?
I had to rotor cuff surgeries in 1990s the right shoulder cannot extend completely over my head. These exercises caused sharp jabbing pain real delt. I'm about to give up. Great channel thx for all tips. :(
No if you’re still missing range you’re not ready to use weight yet, you want to start with our wall shoulder rotations video and then move into the banded stuff well before this one, would come back to it at a later date 🙌
@TomMorrison yes sir slowly but surely I'll get more extention tight muscle connected to inside arm pit under chest wrapped tight under to rear delt n bottom of trap. Weird injury healed wrong 25 years ago
I do bodybuilding my bro and my shoulder has been popping a lot tight and this is amazing…. Thank you my man you absolutely deserve my gratitude🔥💪🏻
I'm glad it's quaking for my guy.
i dont know if its "the only exercise ill ever need" but i really like this one. thanks
WOW! This just popped up this morning. Great exercise! I will be adding this in to my workouts! Thank you.
You're so welcome!
Have a mild tear and very fit (boxer, rugby) opted against surgery but had cortisone 2 weeks ago and been doing this every day. Wow, I have my shoulder back - appreciate the cortisone may hide the issue but this is awesome
Fantastic, yes I’ve found generally you get 3 cortisone shots and then they just stop working completely, have to address the movement of the shoulder itself or you could make it much worse by masking it
This looks promising. I've had pain in both shoulders for near 10 years and have found no cure yet. Im going to try and do this 2-3 times a week.
Good luck with it!!
I watched the video and, right away, I took a bottle of water and made a set of these. It feels insanely good! This is going to become a staple for my training, thanks!
Yeesss awesome!!
Awesome. Starting to get a little shoulder pain after three years of Arm wrestling. Today I slipped on the wet grass and slammed down on right shoulder and it's not happy! I will definitely start doing this exercise. I like the thoracic stretches you show as well.
Impact injuries are good to get checked over with a physiotherapist, definitely if it still feels funky after 3 days 😄
I'm finishing rehab from frozen shoulder and bicep ligament re-attachment and will be starting this soon!
start very slowly! Even without weight at first! Hope your recovery goes well 💪🏻
Ive never seen or heard of this one before . Looks good as it uses the whole range of movement and also the entire arm.
It’s a really old thing from Indian wrestling conditioning! It’s so good!
@@TomMorrisonHere in India, this is done with a gada, which is a form of a mace.
Love it! Found you guys bc of my kid’s shoulder injury from over rotating during tennis (serve) She took a 3 week break, ice/heat/ ibuprofen the usual and now back on track but, I want her to get those stabilizing muscles strengthened (and she needs to work on better serve technique as well 😊) Thanks for sharing!
Our resistance bands playlist would be great to go through!!
@@TomMorrison will check for sure! Thanks again!
WOW! I did five reps with 5 lbs and my shoulder feels better than I could have expected. WOW!
Excellent!
Magic movement. Amateur heavyweight strongman with the mobility of a rock but this has been helpful
Yeah I love it!
Very nice! I worked my way up to a 20-pound dumbbell and won't go an ounce until I develop a lot of strength and stabilization in the movement.
I've always had problematic shoulders and rotator cuffs. Can't wait to try this exercise!
Should be great! Start slowly & light 💪
Wow, I've been training 25 years and have never seen this!! I am going to try it.
Awesome!!
Awesome! Tore stabilizers in both shoulders, been trying to workout again but always dealing with a pinched nerve in my neck. Will update in a few weeks.
Keep us updated 💪 start light & make sure you're in control of the full movement!
Following. Please mention me when you give an update after a couple of weeks. Thanks
Update?
@vaughny7258 Been working great for me. I started with 5lbs now doing 10 & 15lbs. It's kinda like a one hand halo excercise. I've been doing these and halos in a "superset" kind of way. Tom also has a video on how to get rid of muscle knots in the shoulders and that has been helping as well. I definitely noticed my shoulder stability and strength improving... I should mention my shoulder would pop in and out of alignment through my work day and I'd have to "adjust" it best I could so it didn't pinch a nerve and allowed me to raise my arm up. I get a pinched nerve on my right shoulder/ neck, at its worst I can't really turn right or lift my arm straight up 90° it's more like 55°. This has helped stabilize the right shoulder considerably.
@@alizaka1467 updated
I have impingement syndrome in one of my shoulders and I started doing this exercise and its great! much better than that resistance band stuff they showed me in rehab.(they only made my shoulder hurt more) Thank you so much!!
Amazing!! So glad it helped 💪💪
Awesome i have started today. Ill get back to you in 1 year
Thanks for this,, cheers from Southern California..
Use to lift,, stopped,, later had the most physically demanding job ever,, Working with Rebar, My shoulders have always been difficult to develop for me...new Sub!!
Awesome!!
Great shoulder care tips and advice, this gentleman is a legend!
Thanks so much!
Wow! Thank you. This movement has helped big time
Love to hear it!
I have a rotar cuff and shoulder injury from pickleball.. this exercise really helps...
Confident that I can avoid pain killers & surgery..
Thanks 🙏🏻 👌😎
You're welcome!!
Interesting video! But I got one question regarding our shoulder position, as we bring the dumbell overhead:
Should we emphasize shrugging our shoulders up as we rotate the dumbell around our head (if we shrug like this our arms won´t graze too much on the top of our head), or should we just barely shrug our shoulders, just enough to leave some space for our arms to go over our head?
I ask this because I watched some of "El Paso Manual Physical Therapy"´s videos regarding shoulder pain, and in those videos, they advise us to really shrug our shoulders up when lifting our arms overhead, that is why I imagined we should really shrug our shoulders for this exercise, since we are lifting our arms overhead.
Anyways, thanks for sharing this with us!
Wouldn’t over cue it really! Just allow them to move as they have to so that you don’t wallop yourself really!!! Shrugs are really good with the overhead press
@@TomMorrison thanks for the feedback!
You mean, we shouldn´t think too much on the "shrugging" part, because the right amount of shrugging would happen, lets say, automatically hahah (without having to think too much on the shrugging part), enough for our arms to be able rotate over our heads without hitting it, right?
I´ll include this exercise into my routine, so as to do it in conjunction with the Dead Hanging exercise (as recommended by Dr. John Kirsch).
You see, I started getting some weird pains around the front part of muy left shoulder, sometimes it seems to irradiate around the left clavicle, I still can´t pinpoint exactly where, but I can feel it around there, you see. This pain happens when mostly after pressing movements, especially after Bench Press.
The funny thing though, is that in my case when Bench Pressing, I am performing that powerlifting style bench press, such that our arms, when the bar touches the chest, are not flared at 90 degrees. I say this because this position is often where the famous shoulder impingement and rotator cuff tears happen right?
So I am not sure what is happening, but I would hope performing the video´s exercise and the hanging to help fix this.
Will give this a shot. Tried loads of shoulder moves even clubs but little improvement. Thanks for sharing Tom
add in zenith rotations as part of your warm ups too, gotta make sure your upper back is moving well first!!
@@TomMorrison imma look that up thanks again cheers!
@@Fitbythecross no probs!!
I love this movement - it feels amazing so it's addictive ! Thank you. I've never heard of this from Ben Patrik
It is one of my all time favourites yes!
Been trying this out, and it is _surprisingly_ difficult. He's not kidding when he says you really need to start off with lighter weight than you think you can handle.
Upon finding this i started these movements and after many years of lifting, a partial dislocation and then a decompression operation on the same shoulder the results have been far more stability on pressing movements if i keep up on these movements. Yeah i still get some creaking and grinding but after that operation it can upset the AC joint but overall much better thanks 👍
2:13 grinding, popping, clicking and scraping is what both of my shoulders do constantly. Along with constant pain. Ill give these exercises a whirl because all other exercises ive done hasnt fixed anything
Would check out our 26 min shoulder follow along and start really light, aim to do it 4 times per week
@@TomMorrison Thanks...Ill see if I can find it. Ill try anything to avoid 2 shoulder surgeries but Im afraid it might be inevitable eventually
@@toeey1well did it work bro?
Can't wait to try this!!! I love your content, by the way seems like you just came out of nowhere!
Awesome! Hope you enjoy it 💪💪
This seems to aggravate bursitis, if anyone is in that camp. Doing it without a weight felt pretty good, adding resistance aggravated it.
Awesome! Would be nice to see a regimen for strengthening the knees!
We have 2 follow alongs in our playlists, there’s a delicate knees one if they’re crabby and a bullet proof one to build up to 😄
Day 1 is today.
Tanks for the wisdom
You're welcome!!
No other words but magnificent.
Looks like a controlled shield cast. Cool prehab/rehab move!
Never seen this exercise before. Big thanks!
You're welcome! 😄
Hi, long story short. I turn both rotor cuffs one year b4 the other. First one still painful when exercising. I’m going to start this exercise today! Thank you both for sharing this one and all the beneficial exercises/workouts that you all give !!!!!❤😊
Did you stick to it? is it working?
I've been told over 20 years ago my shoulders need reconstructed. But they feel great now due to stability exercises. I'll definitely try this one, but the Crossover Symmetry and Iron Scap cards with bands (do a google image search) compeltely saved mine. But if I take a month off they start hurting again. I'll definitely be incorporating this one too! It felt pretty good but defintiely a little crunchy. Another one in really like is to lay belly down against an incline bench and do various dumbell raises and that rotator cuff pivot movement with the arm straight out and the elbow at a 90. The forward lean on the bench really engages the entire upper back, traps, and delts.
Yes the retraction circuit in our resistance bands playlist is similar to that
This exercise is very complex it would be easier if it were broken down into parts, I’ll keep working on it . Thanks
this versio might be a little easier to follow! ua-cam.com/video/4qMoh3-3EpY/v-deo.html
Thanks man! Always looking for ways to strengthen this area.
make sure use light weights. !! as i dused to heavy hurt back area muscle taking long time recover
great video xx
Tom, to clarify my comment below. I think this is a great exercise, but think you should have presented it in small steps due due to all of the hand rotations and changes in direction. The exercise looked simple at first glance, but when I attempted to perform it, I became confused on what position my hand should be in and what direction I should be moving the weight. You present great material, but I think slowing down your presentations would be hugely helpful to your viewers.
Start: Extend arm, thumb points backwards. Rotate wrist so thumb points forward at the start. Then as you come across the front to the opposite ear thumb points down. Around the head then extend the arm. Thumb ends up pointing back. Rotate wrist so thumb points forward. Flex and lift to closest ear, around the back of the head, bring to front, extend arm. Thumb ends up pointing back. Return to start above.
Took me a while and this is how I worked it out to remember it.
Hope it helps.
I’m a 💯advocate fir this ! I found these movements during covid and find myself rehabilitating my shoulders by Lots of resistance training and building tension around my upper body with bands and light weights People at gym see me wierd like wth he’s doing . I find it la really surprising to me that tons of people workout without being conscious of what their even doing . Knowing your body , loving truth and being conscious is the first step of healing your body . ✌🏻
Awesome! Yes once you’ve done these for a while you really just know how complete and brilliant it is!!
This really helping me. Your chanel is the bomb!
Thank you!
Idk if this exercise works for building rotaor cuff strength, but I sure do know, that that's my new favorite shoulder warm up exercise !
Its amazing.
Dankeschön 😊
Basically super strong shoulders that don’t get problems 🙌
@@TomMorrison Thx fot the reply ! :D
I think I get a little much left upper trap activation, though (light weight)
Good job well done. Appreciate your time.
Thanks for watching!
I came up with something similar on my own using 3' and 4' pipe wrenches.
I'm gonna do this. All the other shoulder exercises don't seem to be really that effective for what's bothering me so far.
Have you done much from our resistance bands playlist yet?
Dude is awesome!! Best advice, good stuff!! Ty
Any time! 💪🏼💪🏼💪🏼 thanks so much!