The right way to strengthen your rotator cuff using resistance bands
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- Опубліковано 5 кві 2020
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If you want to strengthen your rotator cuff and you don't have access to gym equipment then you can use resistance bands. Personally I don't like the resistance band exercises that are normally prescribed by therapists for the rotator cuff. However with a few simple tweaks, you can make these movements much more effective to strengthen your shoulder.
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I hope you guys find this video helpful. If you have any comments or questions stick them in the comments section.
Understanding Shoulder Pain and How To Fix It @Ly90
Answering your shoulder pain questions @Nk2o
How To Fix Shoulder Pain- (The Best Exercises To Strengthen Your Injured Shoulder) @iflU
How to fix shoulder pain at home with these exercises ua-cam.com/video/J-s1rIUNsOA/v-deo.html
Osteopathic Treatment For Shoulder Pain @7Vpg
Best wishes,
Ashley
Yesterday, I consulted a very good physiotherapist about my painful right deltoid. She diagnosed a weak rotator cuff, and prescribed exercises with a theraband to strengthen all relevant muscles. This excellent video fills in all the details she knew I was not yet ready to absorb, during our consultation.
Thankyou, immensely.
I hope you guys find this video helpful. If you have any comments or questions stick them in the comments section.
Ashley
Precision Wellbeing Group WONDERFUL , and Followed u 👍🏻👍🏻
Teşekkür ederim! Thank you! I appreciate your follow and I hope the video has helped you. Best wishes, Ashley.
After learning different routines these past 6 months, setting yourself up for maximum benefit using 90 degree 'target' has got to be the best thing I've heard in a long time. Thank you!
Thank you Peter I hope this video will help you continue to improve. Best wishes, Ashley
You really explained much better than my therapist. My shoulder became worst when I went see a therapist for my frozen shoulder. I am just following your exercise now. Thanks
Hi Mary,
You're most welcome! I'm glad to hear the video was helpful. How are you doing now? I do also have a video on frozen shoulder. You can check it out on ua-cam.com/video/DzSwJHdP8ek/v-deo.html for my insights. I hope it helps. Best wishes, Ashley.
I hope you guys find this video helpful. If you have any comments or questions stick them in the comments section.
Understanding Shoulder Pain and How To Fix It @Ly90
Answering your shoulder pain questions @Nk2o
How To Fix Shoulder Pain- (The Best Exercises To Strengthen Your Injured Shoulder) @iflU
How to fix shoulder pain at home with these exercises ua-cam.com/video/J-s1rIUNsOA/v-deo.html
Osteopathic Treatment For Shoulder Pain @7Vpg
Best wishes,
Ashley
Really helpful due to the detailed, clear explanation. Thank you.
Thank you I'm glad you found it helpful and I hope it helps. Best wishes, Ashley
Thanks for this video. I have seen numerous health care "experts" over the years, and noone has given me practical advice. My doctor insists on giving me yearly steroid injections for my shoulder pain and has never given me any excercises to help. I will definetely be buying some of these bands now.
Outstanding video. Very informative and detailed. Well Done!
James M. Hofer Esq. Thank you, I hope you found the video helpful. Best wishes, Ashley
Really good vid on strengthening the rotator cuff. Might be worth mentioning on those pull backs when you dropped the band, to keep the shoulders pressed down so the traps don't take over.
Thanks David that's a great suggestion I'll add that to the description. Best wishes, Ashley
WOW, good explenation, you totally changed my view on those bands, i mean you right they work basicly contra as how the muscles work
Thank you! I'm glad you liked it and it helped to change the way you think. Best wishes, Ashley
Excellent explanations!
Your program is the best one I have seen ever, they are a very simple explanation, very understandable and very efficient, and with the simple and easy and reasonable price tools.
I am very thankful for your programs and I really appreciate that. it helped me and my friends a lot.
Could you please guide me to a video for wrist pain and numbing fingers as well?
Thank you so much for providing these excellent videos which made for the main reason to help people like me and put us at the first rather than advertising.
Thanks a billion, atosa :)
You're most welcome @atosa X ! I'm glad to hear you found this video helpful with your shoulder pain. Its always great to hear that the content was beneficial to my viewers. Also, thank you for the video suggestion; this is definitely an area I am getting quite a few requests and I'll be considering it for future videos. Feel free to subscribe and turn on the notifications to get alerts when I do. Best wishes, Ashley.
Thank you for your great vids
You're most welcome! I hope they helped. Best wishes, Ashley.
Very experienced, knowledgeable video. Thank you. Well done.
You're most welcome! I'm glad to hear that you found the video insightful. Best wishes, Ashley.
thank you so much🤙 i play baseball and hurt my rotator cuff and these have helped a lot to increase my velocity 😎🤙
That's great to hear @Royalghost 12 ! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
Best on the net. Thank you
Thank you Les I appreciate that comment! I hope the video helped you. Best wishes, Ashley
Great stuff Like how u explain your dislike of thera-bands! You certainly know how the body works! Good man !!!
Thank you! I hope you found the video helpful. Best wishes, Ashley
I have a pinched nerve in my shoulder neck area and this video hopefully will help with my recovery....thanks and good job on the explanation 👍
You're most welcome Tony! I'm glad you found the video helpful. How are you doing now? Do let me know how it went with the exercises. Best wishes, Ashley
@@PrecisionWellbeing im completely healed and back to working out...that was a few months back.
That's absolutely great to hear! Wishing you the best and hope you're keeping safe. Best wishes, Ashley.
Dr Dennis Pacelli
Dr Ashley just incredibly useful easy to apply rehab with all 3 of your shoulder vids that I have watched.....THANK YOU colleague!
You're absolutely welcome Dr. Pacelli! Always great to hear from other medical professionals that the videos were insightful. I hope it helps both you and your patients. Best wishes, Ashley.
I guess all depend of the angle we work the arm. Very well explained better that my physical therapist, muchas gracias
Hi Christina,
I'm really glad you found the video helpful! Eres bienvenido! Let me know how you're getting on. Best wishes, Ashley.
Very nice we need these exercise
You're welcome! I hope they helped. Best wishes, Ashley.
Excellent video
Thank you! I'm glad you found it helpful. Best wishes, Ashley.
If I may suggest it is also good to put a small folded towel under the armpit to stabilize the rotator cuff when doing the motion!
Thanks for that tip Ted! Best wishes, Ashley.
Thank you for your all helpful videos, especially these videos with subtitle. ( Huong Do)
You're welcome. I hope your shoulder is getting better and these videos continue to help you. Best wishes, Ashley
I love your posts. I would love to see leg strengthening videos for people with bad knees. I’m loosing strength in my legs because all the exercises for leg strength hurts my knees. Thank you
You're most welcome Pamela! I'm glad you enjoy the videos. So sorry to hear you are having issues with your knees though. You can check out my insights on this at ua-cam.com/video/QJuDYdQxTVs/v-deo.html. Do let me know if this is helpful. Best wishes, Ashley.
So, I’m having shoulder problems. I have an MRI coming up March 20th. So, back in 2015 I was going to p t and it helped tremendously. I was in a different state then. Now I’m back in p t and going somewhere different. I’m told I have good strength but the problem is the exercises she gives me I shake constantly. I feel like we need to go back to basics.
Wow I feel the resistance when you slow down my shoulder has been hurting this is gonna lo I jsut started and I feel it 😂
great video, but what happens if you this hurts base of the back of the my neck. I have a couple minor impingements. is there anyway to do it without hurting my neck?
Excellent. Rotator cuff Tennis injury. I notice pain on the backhand and hitting full force forehand. Stretching is recommended prior to even a practice, never mind game. Great to know the proper way. Not sure if true perhaps you could mention.
When you mention control I heard this decompress muscle phase done right is as strengthening during the compression phase. True or false coach?
Thanks for the video, I will give these a try tomorrow.
A video of shoulder strengthening exercises using free weights would be great for me.👍
+Aled Lloyd thank you. Do you specifically just meanbthings like dumbells and kettlebells?
@@PrecisionWellbeing Yes, dumbbells and kettlebells would be ideal, also if there's any you can do holding small plates?
+Aled Lloyd sure I'll see what I can do for you. Best wishes, Ashley
+Aled Lloyd here is the video you asked for (ua-cam.com/video/J-s1rIUNsOA/v-deo.html) Strengthening your shoulders at home (using dummbells). I hope you like it. Best wishes, Ashley.
When you lowered the band and extended arm straight behind back- does that work rear delt? Thanks!
thanks!
You're welcome. I hope it helped. Best wishes, Ashley.
Thank you for this I am happy I found you. I have severe pain by my shoulder blade that wraps around to my chest and down to one side to where my belt would land. I was in very good shape and very active but I have not exercised in a few years. I am guessing that my muscles have deteriorated. What is the best way to get relief from this and to start toning up?
Hi Lupe have you been to get your pain assessed? It's hard to tell you what's going on but if you think it is because you haven't exercised for a while then the best thing to do is to start off slowly and gently. Keep doing gentle exercise consistently and build it up over time with stretches too. I would definitely advise you go and see someone first before starting anything new. Let me know how you get on though. Best wishes, Ashley
Great explanation 👍❤️
Thank you. Glad you think so. I hope it was helpful. Best wishes, Ashley.
Hi Ashley, thought you looked familiar! Hope you are well. Handy video to pass onto my patient with cuff-related pain. Thanks!
Hey Oliver good to hear from you! How are you? Thank you for your comment, I'm happy you approve! Best wishes, Ashley
Brilliant, work on that nasty cuff... I could acutally feel it right in that special spot that is irritated....simple and reliant.... Cheers.
Thank you, I hope the tips have helped you and will help your rehab. Best wishes, Ashley.
great video
Thank you. I hope you found the video helpful. Best wishes, Ashley.
Can these also strengthen your ligaments?
Are resistance bands good for sore knees?
Thank you! I'll be sure to do my exercises with the 90 degree angle. I have a rotator cuff tear and have been doing the first two exercises you showed. The third one, I was actually taught to do with the bands positioned at a high level and pull down. What do you think about that? I was not given the fourth one. Thank you so much.
Good explanation. No wonder I asked my therapist if we could not use bands anymore they were making it worse
Hi Ryan,
Thank you so much! Glad you enjoyed the video. With resistance bands the technique is very important, so you need to make sure you are getting it right. I hope this helped. Have you also seen my other video on strengthening your injured shoulder? If not, feel free to check it out on ua-cam.com/video/1U_ctTDiflU/v-deo.html where I have alternatives to using resistance bands such as using cables and dumbbells. Let me know if this is helpful. Best wishes, Ashley.
thx
You're most welcome! I hope it helped. Best wishes, Ashley.
I also have frozen shoulder and I endure this for a month because of pandemic thats why I cant go to hospital . And I figure it out that my left collar bone bigger than the right side. Is that normal?
Whenever I do the pull back I was able to pull it back but when I come out it feels like my shoulder hurts . Do I need to stop ? Pls help
Would you recommend overhand grip or underhand (thumbs pointing behind at end of movement) for the face pulls? - Does it make a difference?
Do whatever feels most comfortable but personally I prefer doing it with my thumbs pointing backwards at the end of the movement. I hope that helps. Best wishes, Ashley
Underhand always as you promote extra external rotation which 99% of the population are weak in, big difference
I have a question. Is this enough of a shoulder workout or do you have any tips for complementary exercises? Would really appreciate an answer, thanks!
Hi Daniel,
Have you already seen my previous video on how to strengthen your injured shoulder? If not, you can have a look at ua-cam.com/video/1U_ctTDiflU/v-deo.html for more alternatives. Let me know how it goes. Best wishes, Ashley.
nice
Thank you! I hope it helped. Best wishes, Ashley.
❤
what band strenght
Whenever I try these exercises I experienced click or popping sound in my shoulder is it normal??
is there no way to keep the line of resistance maximum throughout the whole dynamic movement? do we have to shift our body all the time?
With any resistance exercise the resistance will change throughout the movement and with resistance bands that change will be even more so. The only time that won't be the case is if you are doing a static movement such as a plank as the range doesn't change. I hope that makes sense. Best wishes, Ashley
Thanks for your videos from México city
You're most welcome! I hope it was helpful. Wishing you the best all the way from London, Ashley.
How long is the resistance band for this? Any commons brand I can purchase?
The length doesn't matter too much. You just move closer or further away to adjust the resistance. But the longer the band the further you'll have to move away to start to feel resistance. Theraband is the common brand, but they are all probably much the same quality. I hope that helps. Best wishes, Ashley
@@PrecisionWellbeing thanks a lot Ashley. All the best to you, happy weekend 😉
You're most welcome Sofia! Have a lovely weekend. Best wishes, Ashley.
1 year ago you stated as your personal opinion that external rotation exercises were not really effective when talking about recovering from shoulder injuries. Why is it? I would like to know since I want to follow your advises
That is a great question! Every time I have seen people doing rotator cuff exercises that have been prescribed by practitioners they always do them the same way. This is not well thought out and doesn't help people build the stability they need. This is why I prefer to do other exercises which can help to teach people how to build stability first. Other exercises will also strengthen the rotator cuff and avoid overworking those muscles. I hope that all makes sense? If not let me know. Best wishes, Ashley
If i feel pain during any of theese, shpuld i stop?
Hi @Dingel Tva,
Yes, that's right. In case you have pain while doing the exercises, just stop. You don't want to unknowingly worsen the injured shoulder. Best wishes, Ashley.
How long will it take to restrengthen those rotator cuff muscles before you can weight train? I've been off for a few years due to shoulder pain but I've worked out most of my life...
It really depends on what has been injured in your shoulder. Assuming you've been given a good diagnosis and you're at the stage to strengthen your shoulder then you don't even have to do rotator cuff exercises, you could just do weight training exercises but I would advise dropping the weight right down and building it back up slowly. Have you watched my Strengthen Your Shoulder video (ua-cam.com/video/1U_ctTDiflU/v-deo.html) ? That could be a good place to start. I hope that helps, Best wishes, Ashley
@@PrecisionWellbeing I was diagnosed with impingement and did physio but I still always have pain. I can only perform exercises when my elbow are tight against my sides. Elbows out gives pain everytime every exercise. Weights is something I've done my whole life and everyday kills me not being able to do what I truly love.
@@mudmaker32 how long did it take you bro
Can we do these exercises woth dumbbells?
Thank you for your question @Bindass creations . Have you already watched my other video on strengthening your injured shoulder? If not, please head on over to ua-cam.com/video/1U_ctTDiflU/v-deo.html and check out other exercises using dumbbells. Please let me know if this helps. Best wishes, Ashley.
Can you add video on shoulder impingement exercises and name of standardized test to expose shoulder impingement?
Hi Valsala have you watched my "Understanding Shoulder Pain and How To Fix It" video? If not then watch that (ua-cam.com/video/B4UYaumLy90/v-deo.html). I talk about impingement in there and show you some tests. Best wishes, Ashley
He is good. How do I visit him?
Hi Roberta, you can get in touch with me by email at (info@precisionwellbeing.co.uk). Feel free to get in touch using any time. Best wishes, Ashley
Dang, I thought it was Chris Pratt for a brief second when the video started.
Hahaha, this is a new one for me! Anyway, I hope the video helped in some way. Best wishes, Ashley.
Thank you !!
You're most welcome Carlos! Best wishes Ashley.
trying to buy a resistance band but they offer too many different strenght, is 15kg to much ?????
whats you opinion on these bands? (link below) they are in 7 different weight classes up to the heaviest =36.28 kg - 90.71 kg (strengthreach) , i havent baught them yet, but i think you can do exercises with bands which you cant do with dumbbells (sorry its not in English)www.helisports.nl/products/426375/PowerMark-PM220-Strength-Band-X-Heavy-Zwart-100mm.html
Bands can be great when they are used in the right ways but for many exercises they are not a good replacement. However they are useful if you haven't got anything else accessible to you. The band you linked to will be too strong from most uses so a medium one should be fine, but the brand will be fine. Best wishes, Ashley
Doing this with cables feels better.
you know you can get stronger elastic band that won"t snap that easily, you are using a very thin one so I guess that one would snap after few exercises.
Hi La Bella, thank you, yes I know there are stronger bands (I probably should have made that clearer) but most people prescribed these exercises are given the same band I am using. Eventually they all snap though, that's just the nature of the elastic material. Best wishes, Ashley
Vedio is good but cause of subtitles can't see exercise properly
Hi Anjali,
Thank you very much! I'm glad you found the video helpful. You can always remove the subtitles by clicking on the subtitles icon at the bottom right edge of the screen and turn them off. I hope this helps. Best wishes, Ashley.
@@PrecisionWellbeing thank you for reply ❤️
The theraband is excellent!
My physio got me to use one and my trunk muscles built up overall.
I always fancied my physio,I asked for a date,we went out and one thing led to another and we're a couple now.
We're looking at getting hitched and having two kids,a boy and a girl.
Thankfully we can adopt now as a same sex couple whereas a few years ago it would be frowned upon.
Terrible hand should be higher than elbow and need to use full range of motion.
He didn't even explaim which muscles work what exercises. -_-
looks like Elon musk relative
You have no idea how many times I get this comment :-D I hope the video was helpful though. Best wishes, Ashley.
If u don't really like then why on earth you made video on it 😂
Hello. The bands can be helpful if used the right way and also can be an alternative if you do not have access to gym equipment. However, with a few tweaks, the movements are more effective to strengthen your shoulder.
Best wishes, Ashley.
I hope you guys find this video helpful. If you have any comments or questions stick them in the comments section.
Understanding Shoulder Pain and How To Fix It @Ly90
Answering your shoulder pain questions @Nk2o
How To Fix Shoulder Pain- (The Best Exercises To Strengthen Your Injured Shoulder) @iflU
How to fix shoulder pain at home with these exercises ua-cam.com/video/J-s1rIUNsOA/v-deo.html
Osteopathic Treatment For Shoulder Pain @7Vpg
Best wishes,
Ashley
I am a fan of powerbands and find them better than therabnds in addition to that I have found kettlebells very useful
I agree I do like powerbands too for many reasons especially over therabands. I think all bands have limitations though and often don't replicate the strength profile of muscles. But when used in the right way they can be great. Kettlebells are also fantastic! Best wishes, Ashley