SLAP Tear Rehab Explained [WORKOUT INCLUDED]
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- Опубліковано 10 чер 2023
- Here's my personal journey of recovering from a labral tear in my shoulder, also known as a SLAP tear, and how I went from pain and restricted movement to full recovery and pain-free mobility. All without the need for surgery.
******** Download the workout here: unitygym.activehosted.com/f/52
You can join my online personal training for $1.75/day and I'll create a custom SLAP Tear rehab program for you and provide 1:1 online coaching
👉 unitygym.com/slaptear
We have over 280 google review with a 5 star average rating. If you click the 'Newest' tab you can read lots of reviews from people with SLAP tears who had a better result with us in a few weeks, than years of physical therapy, doctors and surgeons visits.
As a fitness coach with over 25 years of experience and connections to some of the top sports physiotherapists globally, I was fortunate to get expert advice on how to manage my rehabilitation and daily recovery strategy. In this video, I share these strategies with you.
I will start by explaining what a SLAP tear actually is and why it can cause so much pain and discomfort when you try to lift your arm or move it around, even months or years after the injury has occurred.
At the end of the video, I will share the exact workout routine I used to gradually work towards becoming completely pain-free.
This is my story, but remember, everyone's recovery process can vary. It's always advisable to consult with a healthcare provider before starting any new exercise routine, especially if you're dealing with an injury.
#SLAPTear #shoulderlabrumtear #slaptearexercises
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![How To Avoid Slap Tear Surgery [WATCH THIS]](http://i.ytimg.com/vi/DOwLcippWEk/mqdefault.jpg)
After 4 weeks of doing this everyday my shoulder is finally fixed I can press heavy on all lifts chest and shoulders and do pull ups pain free again amazing video
YES! That is so good to hear. It's incredible how effective this is huh?
Did you ever feel instability with that same shoulder ?
@@Pghmade412 me or the OP?
@@UnityGymOnline I meant him but now that you replied I guess you as well, have you ?
@brandonmartin9692 well I had slap tears in both shoulders at separate times. And yes, they felt very unstable at first.
Lovely work. Thank you for your effort
You're welcome, thanks for watching
That was a good video, thank you.
you're welcome, thanks for commenting.
superb tips and overall presentation!
Thank you! I appreciate your kind words 😃🙏
Thank you so much for this video!!
you're welcome Chris, make sure you download the program so you get all the info :)
@@UnityGymOnline 🙏🙏
Best explanation I have seen so far
Thank you
Ty for posting this man! 🙏🏽Have had this SLAP tear from playing basketball for 3 months. It’s flipping frustrating. Excited to try this.
Awesome mate, let me know how you go 😃
Awesome video, I’ve been dealing with shoulders injury for 2 years now. On & off PT but im gonna stick to it! Earned a sub
Thanks mate! Make sure you're working with someone who knows exactly what to do for shoulder injuries.
Don't waste your time elsewhere.
Wow
I needed to see this .
I’m a pretty active Carpenter in my mid forties with a slap tear. I was told I won’t have improvements without surgery .
Thanks for sharing
You're welcome. "Needing surgery" for a SLAP tear is such bull shit. Some cases it is necessary, but it isn't a go-to solution. Check out this video addressing that issue ua-cam.com/video/DOwLcippWEk/v-deo.htmlsi=S7R8l27puaHzfZ3s
I am so elated to see you. You are elaborating on my dilemma. Dr wants to do surgery without never discussing anything
that would not be my first option. I'd be exploring rehab before surgery.
I will try it
Great work, get on it.
I ran across your video just now and I'm definitely trying this! I started having shoulder issues this year. First it was Bicep tendinitis and now shoulder bursitis. My MRA didn't really show much, so Ortho says I might also have a small labral tear. The last 2 weeks I've started showing all the symptoms you mentioned in this video. Locking /popping with certain movements that hurts! I'm now Stiff as hell. I'm scared to use my arm now. I'm having trouble getting dressed, doing my hair, lifting weights, etc.. It's awful! I want to avoid surgery if possible so I'm going to add these exercises to my PT and pray they fix me. Thank you for sharing!
You're welcome I hope they help. Send I strongly recommend working with someone who has direct experience with healing traumatic shoukder injuries.
A PT with no experience will not be able to help you.
If you want a customised program, join the UMS Tribe membership. A month costs less than one PT session.
And you get coaching and custom programs.
Join a free trial and check it out unitygym.com/ums
Thanks much mate. I do have a similar issue with both my shoulders. I am going to start this today. Will come back here in a month to give the update. Amazing content and you earned a subscriber. Thanks once again
you're welcome brother, this will really help you :) Thanks for the sub
How did it go?
How's it been?
Thank you for your effort man! I have been experiencing slap tear and shoulder impingement syndrome for 6 months. I saw your video just as I was deciding to have surgery and I can't wait to try it and see the effect :)
I'm genuinely glad you came across the video just in time! Remember, surgery is a big decision and it's always beneficial to explore all non-invasive options first. I truly believe that with dedication and consistency, many people can see remarkable improvement.
Give the program a genuine shot and listen to your body along the way. Here's to your journey towards pain-free shoulders! 💪🙂
FYI I published a video this week, specifically on SLAP tears and surgery, I think you'll get a lot out of it: ua-cam.com/video/DOwLcippWEk/v-deo.html
Really possible can fix slap 4 tear and shoulder impingement. Without surgery plz help to guide me..
@dilipdivakar5274 yes it is. Here is a video specifically addressing that question ua-cam.com/video/DOwLcippWEk/v-deo.htmlsi=84yC98-2c6tiI1kc
solid details....u didnt rush thru the imp tech parts tu
Thank you very much
I have been dealing with shoulder since 2018. I was first diagnosed with rotator cuff tendinopathy, did some physio but the pain always came back. I became a coach potatoe for 5 years thinking I was a lost cause.I went again 1 month ago and my physio gave me exercices like this suspecting a slap. My scapula and shoulder are so weak that I do the ball movement with the big exercice ball because the 1kg is too heavy. I am happy to see that other professionnals dont give up on our shoulders ! I do not feel ashamed anymore that I cannot yet do all the " normal " exercices and I have hope that I will get there. Thanx again for your content !
Never give up!
I'm 7 months post slap tear surgery, muscle mass and strength is back in my arm, but I can still feel pain exactly as you described. Glad to see this video, hope it'll help.
this will help a lot brother, get on it :)
I am 4 days post SLAP tear surgery ... when should I expect to be able to start this program? Looking forward to full, pain-free mobility. 57 yr old, active male.
@ptmagrath you can start as soon as you can do the exercises. Usually a week is enough recovery time before beginning rehab.
FYI this is just the warm up for the rehab programs we use. If you want full rehab programs, I recommend joining the UMS online coaching.
You can start a free trial here unitygym.com/ums
really helpful, having problems for well over a year, I think this will really help
I know exactly what you're going through. This does work if you do it daily. You'll need to tigress to more challenging exercises pretty quickly because you'll notice a big improvement. That's a good thing though
@@UnityGymOnline Thanks, love the videos you put out. Im heading to the gym to try it now!
how did you go?
@@UnityGymOnline things are a lot better actually. I've returned to most normal exercises from before with exception of a few. I do still get random days where my shoulder feels like it wants to lock up when i raise it but it is so much better than it was. Been doing those exercises every other day!
@@FirstStepTravelers brilliant! Your perseverance is paying off. It's normal to still experience some off days where your shoulder might feel stiff or uncomfortable. That's just part of the healing process.
Remember, it's crucial that you keep challenging yourself with progressively more demanding exercises as you notice your strength and mobility increasing. Our bodies are incredible at adapting, and providing that consistent challenge is key to continued progress.
As for those random days when your shoulder feels like it wants to lock up, try this: on your rest days, keep your shoulder lightly active. This could be through gentle mobility exercises or even just some light stretching. Keeping it moving can often help alleviate those feelings of tightness.
Keep up the great work, and I'm always here if you need any more guidance! 💪😊
Your rehab routines are excellent. I refer all my patients to your website. I am going to have to bite the bullet and hassle you for patient cards (advertising to give to patients to get them to your website).
Thank you very much! That's such a kind gesture 😃
I’m about to start this tomorrow. I have a partial tear in both shoulders and am super excited to try this out. I’ve been injured for 6 months and would really hope not to have surgery
I doubt you'll need surgery :) Check out this talk we had with a physiotherapist on Tuesday about SLAP tear rehab ua-cam.com/video/PKSW7CMhlb4/v-deo.html
How are u now?
Wow, did these exercises at my gym and I feel an impact after 1 day. I don't think I have a slap tear just yet but I may have one if I don't get ahead of this now! Thanks for the video, I will add this to my warmups
that's awesome bro! So happy to hear that you feel some thing positive happening after one session :)
Do you have pain while sleeping brother
thx brother
You're welcome!
I’ll try this thanks! Any suggestions or advice on stretching?
not a short answer. In the early stages we use strength training for mobility by being intentional with end ranges. Something I can't explain easily via a comment. Plus, this video only show the grass roots of programming for the SLAP tear, there is a lot more to it and it is progressive, so workouts change every 3-4 weeks.
I recommend joining the UMS Tribe Membership, it costs less than $2/day and you'll get a customised program plus coaching from the team and myself.
It's worth it's weight in gold. Start a free trial and see for yourself, go to unitygym.com/ums
Thank you for sharing this! I had a LH biceps tendon injury in 2016, and rehabbed it with a lot of RC exercises, but I love training on rings and every time I try to increase my pull-up volume my shoulder gets sore afterward (mostly posterior pain ). Not sure if it’s the biceps tendon or labrum causing it, but I think it’s the instability when the stabilizers fatigue at higher reps, that cause the pain. I also get some numbness down into my hand. I also get pain in the anterior shoulder (likely biceps tendon) after doing pike push-ups. Was feeling sore for days since my last workout, then did this protocol this morning, really focusing on keeping the shoulder blade down and back, and it’s already feeling better. Hoping that a few weeks of this will help me get back to pull-ups and rings training! Wish I’d found this vid years ago.
Thank you so much for the encouraging content!
you're so welcome and really glad I could help. I'd do this for several months. Then you can move to my shoulder warm up post SLAP tear ua-cam.com/video/H7nYMfpaTtk/v-deo.htmlsi=9FAJ1xABdPXTm3xC
@@UnityGymOnline thanks so much! Did the routine again this morning, going back to building the foundation of good movement. Will check that warm up out - Thanks again and God bless!
@OliV777 you're welcome, thanks for commenting on my video 😃
@@UnityGymOnline it’s one of the most helpful & hopeful ones I’ve found, and I’ve done a LOT of research on SLAP tears! Big appreciation
After experiencing the same shoulder pain and also in the biceps, probably due to some trauma to the shoulder by lifting, I took an MRI on an orthopedists advice. The result was SLAP tear, and bicipital tendinosis. One doctor said surgery wont be required, and prescribed physio and medication. He also prescribed a BMAC into the affected shoulder area which got me scared. Another doctor said surgery only could fix it. Went to another doctor who prescribed medication and an IFT- TENS machine routine for a week. I'm not keen on getting surgery done. I came across your video and have already ordered the Ball, 1 kg dbs and 1 kg ball online and I'm gonna start the routine. Thank you very much. I am from India. Doctors scare me man. There's so many of em, all of them qualified experts practicing at big hospitals and clinics and give differing opinions. One friend he is a cricket bowler suggested that doctors always try n give surgery to solve the problem and said to check with a physio. Again thanks man.❤
You're welcome mate. Surgery should be a last resort, because you can never undo surgery.
But it's always there if you need it later.
FYI these exercises are only the warm up for a SLAP tear rehab workout.
If you want to fix that SLAP tear as quickly as possible, come and join our online personal training.
I will write you a customised program and you'll get 1:1 coaching. All for $1.75usd/day
You can learn more here unitygym.com
I just looked at my MRI, and I have a circumferential tear of the labrum (SLAP and inferior labral tears) from Jiu Jitsu. I took anti-inflammatory shot every 6 months for 3 years and it didn't really help long term. We started to talk about surgery, but I thought I'd give it one last chance to rehab. I started to do the most basic shoulder stretches and continued to roll in BJJ. Somehow, the stretching has made a huge difference. I have almost full range of motion without any pain. I've been doing similar exercises as is being shown here and my strength has come back
95%.
Awesome Sean, well done! If you follow a full rehab program (this is just the warm up) I'm sure you'll get back to 100% and beyond.
And plz suggest me can i do exercises like bench press shoulder press or any in gym?
It's the first ray of hope in 21 days; haven't been diagnosed by a Dr. but having four shoulder surgeries you learn a little bit. Been icing 3 times a day and using Voltaren Gel and no results today I watched a couple of videos on Impingement and Slaps and the case solver in my book was standing up with elbows by my side and arms curled and rotating outwards and back felt nothing. Raised my elbows parallel to my shoulders and rotated my hands backwards and holy shit that killed it was the whole Rice Krispy thing Snap, Crackle, & Pop. Thanks for the vid Gonna rest it tomorrow gave it a real test on the roof yesterday and failed. I'll get cracking 5 AM Monday morning.
yeah, raising the elbow higher can really trigger pain. Let me know how you go, and FYI ... ice isn't recommended anymore for injury management. The guy who invented that old R.I.C.E acronym actually changed his recommendation.
We want that acute inflammation, it's a part of the healing process.
@@UnityGymOnline Thanks pal, starting at 5AM
@@mr.elastomeric1787 brilliant, let me know how you go :)
I had slap tear and these exercises helped so much, the pain was so bad and tight , the first time I did these using almost no resistance it eased the pain off almost immediately, was like pulling out a thorn there was so much relief. Thank you.
You're welcome! I'm so happy to hear you had an I.mediate result. It's incredible how the body responds to the correct stimulus.
Now you need to follow it up with a good strength program to make your shoukder stronger than before the injury.
You're welcome! I'm so happy to hear you had an I.mediate result. It's incredible how the body responds to the correct stimulus.
Now you need to follow it up with a good strength program to make your shoulder stronger than before the injury.
@@UnityGymOnlineThanks, I am on top of it, I've been a gym rat my whole life and love fitness so this part will not be hard. My problem is I waited a bit before MRI thinking it may have been rotator cuff with so much pain, but as soon as I realized it was SLAP tear I immediately started doing these work outs and within 3 days I was already doing light weight curls and tricep extensions again, just listening to my body and going from there.... But man feels so good to be lifting again. Well also to be pain free, but mostly lifting again lol
how is your slap now? is there any progress
You've gained a new subscriber!! I can do all these except for the prone high row to external rotation. I can do the high row part but even at 45 degrees the external rotation is too painful and cant get full range of motion. Should I just keep at it with baby steps? Anything else you could recommend? Thank you for this video!!!
you're welcome, thanks for commenting and for the sub. Try lifting with 0.5kg/1lbs and tell me how you go. It's normal that you will have terrible range in ER early on
I appreciate you took time for such a valuable video❤❤.
I have partial posterior labral tear. Is this applicable to that too?
Yes it sure is 😃
Ive been dealing with this for almost 3 years... finally went to a doctor and he diagnosed slap tear, we talked surgery. But... I think I can recover it fully with proper rehab. My 1/2 ass rehab has worked pretty well (bench weight is up, shoulder press is up, dips is up, muscle ups are up, curls are up) but is not 100%, I've just managed to reduce the areas that cause pain. I will add these drill to my "baby shoulder warm ups"
awesome mate, get after it!
This is gold. The specifics on the correct form and the nuances are key. I have a SLAP 2 tear and a high grade Supraspinatus tear. Hoping this will work.
I hope you’re not giving people false hope, and that you really healed from your slap tears, b/c the Ortho pretty much told me if I wanna get back to my pre-tear activities, surgery is the only solution.
Thank you for your comment and for sharing your situation. I truly empathize with the challenge you're facing right now. When I was dealing with my own SLAP tear, it was a difficult journey to recovery, but certainly not impossible.
I can assure you, I'm not giving false hope. You can check out my recent workout videos to see what I'm capable of post-tear. However, I have to stress that what's included in this video is just a part of my recovery. It was a long process that involved a progressive program, that was periodised monthly to cater to my ability.
On SLAP Type 2 my also told me surgery IS due and no rehab will help. I think really depends what type is it and 1 is the best... 2 is worse defnitely.
I need to make a decision quick on OP or not to OP. Rehab is obviously always a better option, if it works... no time to test first in my case regretfully. So... I do not know how to proceed. Especially that the surgery will only fix it outside the shoulder which is kind of the case right now as the tendon "passes" through that bone's channel, but attaches over the joint and thus also serves for support even a little. The surgery is circumventing this, so if it is only to manage pain - it is not worth in my case, but if I am limited - makes sense... I could definitely keep enduring a slight pain I have and even exercise further. I want still to be able to play bball and do calisthenics and that is scary from current perspective.
@@petar_iliev surgery is only necessary if the tendon has completely detached in my opinion and the opinion of my friends who are sports physios.
Watch out getting advice from surgeons. "to a hammer, everything is a nail"
Ive just done mine, waiting for results of ultra sound , if its not totally torn as you say, do u believe the tendon will repair over time? and if so how long do u believe it will take/ thanks.@@UnityGymOnline
How you feeling now ?
This video is real gold. Thank you for sharing!
After about 2 months of consistently doing this + some strengthening exercises, I am finally able to play volleyball almost pain free.
P.S. Slap tear without surgery
That's awesome! I'm really happy to hear that. Thanks for sharing your experience.
@danutpenciuc5187 I too have same issue , Can you help me out how you recovered ? How many month it took to be pain free ? I m getting pain while sleep
@ruthvi01 I had pain while sitting, doing nothing. I did these exercises daily for about 1 month then when I was better and felt the pain only when stretching, I decided to add some strengthening exercises, started with 2.5kg, only exercise added was loaded rotation of shoulder(check Tom Morrison channel). Kept doing that daily while taking a break from volleyball of course. And after 2 months(total) started to play some volleyball again, before the play I use an elastic band to activate the muscles and that helps me stay pain free. The only time I feel pain is when hanging from a bar because of that specific stretch, so I don't recommend it, maybe later when you're feeling much better, but if you want to hang just be sure to keep your muscles contracted all the time. I am still doing exercises, but I increased the load to 8-10kg for loaded rotations and added other exercises for shoulder and back. Just try to understand how you feel and don't push if you feel pain(maybe a 3/10 pain at max). Be consistent and if you do more exercises one day and you're tired just take a one day break. Best of luck
@danutpenciuc5187 thank you so much , I don’t have pain when Ideal but when I sleep I get more pain till fingers . Volleyball I can’t able to spike but remaining actions were much better
Excellent video! Do you expect that I should be able to serve a tennis ball the same way as before, or do you think I’ll have to adjust my motion? Thanks.
Thanks for the kind words about the video! When it comes to serving a tennis ball post-rehab, it's hard to predict with absolute certainty whether you'll need to adjust your motion.
But here's what I can tell you: if you diligently follow the program I've developed alongside my sports physio friends, you're likely to see a significant decrease in pain, an increase in your pain-free range of motion, and a continual gain in strength.
In my own journey post-SLAP tears, I've reached a point where I'm actually stronger than I was before the injury. The key is in the structured, progressive nature of the rehab program, which is designed to not only aid recovery but also enhance overall shoulder function and strength.
So while I can't say for sure whether your tennis serve will be exactly the same, I'm confident that the program will help you regain a high level of performance and maybe even surpass your previous abilities. 🎾💪
I'm mid 30s, suffered a SLAP tear this past northern-hemisphere summer while wakesurfing, shocking pain in the bicep as you described that subsided after a day or so. My physio thought originally it was a rotator cuff tear, which surprised me as I have pretty balanced shoulder strength. I stopped working out altogether to try to get it to heal. It would kind of start to get better, but then plateau, so I didn't end up getting in for an MRI until a few weeks ago thinking its the rotator cuff, and low and behold they now think it's a SLAP tear and I have an appointment with a surgeon booked. The weird thing is I've been back in the gym for a month or two now just to get active, because I'm starting to get pudgy lol. I do some of these workouts you've illustrated already for other past injuries, and I've been mixing in lightweight curl and presses for vanity, and funny enough, I have been feeling like my shoulder is getting better! I hope this continues, I'm going to add your routine daily. I don't have the time or desire to deal with a 6-month recovery from surgery on my dominant side. Thanks a lot.
I'm really glad to hear that you've noticed some improvement in your shoulder by getting active again and incorporating certain exercises into your routine.
It’s interesting, isn’t it, how sometimes movement and targeted exercise can begin to address issues that we fear might need more drastic measures?
I want to be very direct with you about considering surgery, especially at this stage. Surgery is an irreversible step, and quite frankly, in many cases of SLAP tears, it does not guarantee improvement.
In fact, many people find that their symptoms remain the same or even worsen after surgery. Given your recent progress with exercise, it's a strong indication that a non-surgical route might be the best path forward for you.
This is precisely why I recommend joining the UMS Tribe Membership. The program I've designed and tailored for individuals with injuries like yours focuses not just on healing but on strengthening and conditioning the body to prevent future injuries. It's comprehensive and considers your entire musculoskeletal health, not just a symptomatic approach to a single issue.
Please, before you proceed with any surgical consultation, consider giving the UMS Tribe Membership a try. I'll work with you to create a program specifically for your shoulder's needs.
And if you take a moment to read through some of our recent Google reviews, you'll see plenty of testimonials from individuals who were in similar situations with SLAP tears and have experienced significant, positive changes through the program.
Your body's response to the exercises you've already incorporated is promising. Let's build on that momentum without the risks that come with surgery. Here’s the link to join a 30 day free trial of the UMS Tribe Membership and start your journey toward a fully recovered shoulder: unitygym.com/ums
Remember, recovery is not just about getting back to where you were but making sure you're stronger and more resilient than before. Let’s get you back to wakesurfing without the shadow of surgery looming over you.
Hi, thank you so much for this amazing insight.
Had a quick query, Can we do these exercises without a resting period?
I am just being diagnosed with SLAP 2 labrial tear, can I immediately start with these?
Hey there, thanks for watching and commenting. Yes, you can start these straight away.
Eventually, you'll want to move to more challenging exercises. It's very important to keep challenging yourself, that's how you recover
hey do you do in person consultations? I'm in Melbourne
Hi Sam, no I don't. I'm in Avoca Beach, nth of Sydney.
All my coaching is done online and it's more effective than face to face coaching.
I was a personal trainer for 18 years, we used to charge $150/session which is standard for a PT with my experience.
Very few people can afford more than 2 sessions a week for any length of time.
Yet the real results that people are after, come from working with a coach for 12 months or more.
My online personal training is only $1.75USD/day which is affordable long term. It's less than the coast of one PT session a month.
And I still wrote custom programs and provide 1:1 coaching. It's just all done online via our app.
Check it out unitygym.com
I have shoulder labrum tear in bankart lesion. Its been 11 months. Slight improvement but no stability in my shoulder and having pain even if I lift small weights.
Can i do these exercises to fully heal like you?
I am also an calisthenics athelete it's been nearly a year of not doing a handstand. feeling very low that i will not able to that in my life again but i saw your video and got a hope.
Hello, there is definitely hope! Go to my page and watch my video on dealing with pain when doing handstands.
I filmed that last month which is 5 years after my SLAP tears, no surgery!
However these exercises are not enough to fix you. This is the warm up for phase 1.
There more to do in the shoukder rehab workouts, and we progress to more challenging exercises as your pain decreases.
Come and join our online personal training and I'll write you a full program, plus you get 1:1 online coaching.
It's only $1.75/day check it out unitygym.com
Caught one of these in the left recently, think im in the early dont do overhead stuff phase. Currently doing row hold, internal and exterior resistance holds
Good stuff are doing these exercises I show in this video?
@@UnityGymOnline I will be in a couple weeks, taking it light for now as it only started a few weeks ago so is quite acute at the mo
@@BboyCorrosive I recommend starting these immediately, this is day 1 stuff
@@UnityGymOnline will do 😎
Sir should i do this and join your program or i can join without doing this
If you join my slap tear rehab program, I'll be writing you a customised program.
This may or may not be included depending on what your symptoms are.
Jump into our online personal training so I can get you started, even if you don't like it you can just cancel.
Very little downside with potential for life changing upside. Read our google reviews if you still doubt it.
Or if you're ready, join here unitygym.com/slaptear
@UnityGymOnline what was the tear classification level - 1 or 2 or ...? Does the tendon re-attach a bit or more with time due to these rehab exercises or the pain goes away? Thank you very much for sharing and the work put in!!! Hope it helps many people to avoid surgery.
if the tendon is still attached then it can repair. Think of it this way, you can always get surgery if it's needed. But you can never undo surgery.
If I were you, I'd be following a program to rehab my SLAP tear with a coach like me that knows exactly how to deal with it.
If that doesn't work, get surgery if you feel it's the best move.
Hi, great video! I'm doing this everyday. Question: Would a massage ball work as an alternative for the medicine ball?
good stuff, I'm happy my video has helped :) It does work, but it's not nearly as good as a med ball. You don't get the same range of motion.
That's very helpful to know! Thank you so much
Hi!
Thank you so much for the video.
I was diagnosed with a Type 1 SLAP tear several months ago but since I had ZERO pain and just popping the doctors said it was nothing to worry about. Now I have developed rotator cuff tendonitis bc my shoulder is trying to compensate for the tear. Getting and MRI with contrast (arthurgram) soon. Any tips? When should I avoid surgery? Im only 20!!!! I want to be 100% so if surgery is my ONLY option than so be it, but I hope it isn't.
I doubt surgery is your only option. I made this video to answer your question ua-cam.com/video/DOwLcippWEk/v-deo.html
This video is great and I'll definately be looking to implement hanging into my rehab. Would you recommend these movements with a posterior - inferior (6 o'clock - 9 o'clock) undisplaced labrum tear? I'm worried that some of these workouts may react differently as my tear is not a SLAP tear.
I'm glad you found the video helpful! Yes, the concepts I discuss in the video are generally applicable to any kind of shoulder labrum tear, including a posterior-inferior tear like yours. However, keep in mind that every individual's condition is unique. So if you ever wanted a custom program, you can get that with the UMS Tribe Membership.
Hi Rad! Thank you for the so much needed help and HOPE!
For the last exercise, the dunbels one, how many sets of 12 repetitions you do? 3 sets of 12?
i get a dull pain right at the bicep tendon when i do a specific movement due to the instability that actually came at later stage after the injury, and now need to rotate my arm as if i am scratching my back to unpop and alleviate the pain, it is still okay to do the exercises when still experiencing the pops and light pains in the labrum?
I got slap tear 3 months ago.
Thank you for your generous help.
Hi Roy, glad I can help mate :) Yes you can still do the exercises, just take it easy and don't rush the process. Download the program using the link in the description to get the sets a reps ranges.
@@UnityGymOnline thank you ,
you're welcome :)
Good to see your video here. Quick question, I have type 3 slap tear. Is it ok to do these exercises with type 3 slap tear? I was thinking about surgery but want to avoid it if I can. Please help. Thank you in advance.
If you can do the exercises, then surgery is not my ho to solution. This video is specific to SLAP tear surgery ua-cam.com/video/DOwLcippWEk/v-deo.htmlsi=w_SjPmZKa9u7j5Kw
@@UnityGymOnline thank you. I will check it out.
I have a question about the medicine ball exercise. How many set that I have to do for each movement such as 3 sets of 60 reps left-right move then 3 sets of 60 reps clockwise circle ?
that would be a very long workout :) No just one set of each of the 4 variations.
I’m curious what your thoughts are on products out there like the “Shoulder Reliever” and if you think they work, are useful, etc. I’m trying to avoid surgery on my SLAP Tear currently.
I have some basic equipment that I use on my shoulder. The more basic, the better. If you go to my channel you can see the equipment I use.
But none of it come close to the effectiveness of a good strength and mobility program.
If you want to avoid surgery, I highly recommend joining me in the UMS Online Coaching. It's only $1.75/day, I'll write you a custom rehab program and provide 1:1 coaching.
If you're serious about avoiding surgery, this will be invaluable. Check it out unitygym.com
My injury happened a week ago today(monday) while incline bench pressing and i went and got it checked and was diagnosed with a slap tear on Friday. Going to give this a try. This is the most frustrating injury ive had. Knee, cant do legs. Back, dont deadlift. This i kind of feel with everything because i use my arm to load weights, hold the bar or support myself getting in or out of machines. Really hoping thia helps!
This will help s lot. But I do recommend a more comprehensive rehab program. This is the warm-up for the SLAP tear rehab program inside the ums tribe membership.
If you want to go all in, join a free trial, and I'll create a custom program for you unitygym.com/ums
me the same) incline bench pressing
so did it help you?
By the way, it took me about 2-3 weeks just to get rid of the inflammation. But the doctor advised me to hold off on the surgery for now and try some exercises instead.
@@aleksandrmatyka3118 definitely do not jump straight into surgery. Try rehab first.
@aleksandrmatyka3118 I had a steroid shot but did some of the rehab and ball circles helped me the most. I'm back to benching almost normal(225-275 for reps) but taking it slow with incline and all lateral movements. The thing that hurts most is pulling an inside out sleeve right-side out...doesn't make sense but I'm being serious
@@dustinnewell6422 get well, thank you for response
I have a slap tear for 5 years already in my left shoulder. I think it was was caused by to many (incorrect) weighted pull ups and heavy bench press for too long. So wear and tear is the cause. Two different surgeons adviced me not to operate it, because the surgery can damage the overal shoulder, so excersizes is the way to go. As you mentioned in the video it is not so much about hypertrophy or gaining more strenght in the rotator cuff muscles. However, it is all about the rotator cuff muscles working correctly together. I have done a lot of research, and in my opinion, the best excersizes I have found to 'reprogram' the muscles in order to enable good shoulder/scapular movement is doing variations of the kettlebell arm bar. I also do a lot of internal and external rotation excersizes both standing and/or lying down. I also do a lot of shoulder landmine presses. Both the kettlebell arm bar as well as the landmine presses also train the ceratus anterior to a high degree and both excersizes forces the scapula to follow the correct path/movement.
I cut down on heavy benching and I bought me some gymnastic rings in order to do ring push ups. I have to say, this excerise does wonders for my chest. I have never felt this good of a contraction compared to barbel and- or dumbell bench press. Also, I have no issues with my shoulder when using the rings. Besides the hyperthropy, you use the rotator cuff muscles much more, since you constantly need to stabilize the rings. It also provides your scapula to move in total freedom, since you are not lying on it as it is the case with bench press.
My question to everyone: The deep pain in my labrum comes and goes although I have full range of motion. Sometimes it is there for weeks and sometimes the pain is gone for weeks/months at a time. Do you people also experience deep pain after such a long time or does it also come and go?
most people still experience deep pain after years. Everything you described to rehab your SLAP tear has it's place. But the real magic lies in periodisation. We can't just stick to one set of exercises and expect to keep adapting.
@@UnityGymOnline Can you elaborate a little bit further on why periodisation is so important especially for shoulder health, in our cases a slap tear? Is it just using different repititions, weights, excersizes for a certain amount of time? Do you think that will make any difference in pain?
@@schouten841 dealing with a SLAP tear really limits your range of motion. 😕
Initially in rehab, you'll notice that exercises are designed to keep your elbow close to your body to minimize pain. You're spot-on-raising your arm, especially when doing specific moves like horizontal abduction and external rotation, can be excruciating.
As you progress, the idea is to gradually expand your pain-free range of motion. This is a variable in periodization.
Alongside that, you'll adjust other variables like the weight you lift and the types of exercises you perform, such as scapular stabilization and rotator cuff work.
Even training frequency, rest time between sets, and tempo.
Periodization is a broad concept and it's tailored differently for everyone's goals. So it's hard to dive deep into all its facets in just a UA-cam comment or even one video. 🤷♂
When it comes to SLAP tear rehab, the ultimate goal is to get you back to your favourite activities, pain-free.
That's why I go into greater detail about this in my UMS Tribe Membership. There, I customize programs to meet your specific needs over time.
Periodisation is too much to encapsulate in a short comment, but it's crucial for achieving the results you want. 👍
@@UnityGymOnline So in this video here you explained that you started with these exercises on a daily basis not necessarily for hypertrophy, but to basically remind the scapular stabilizers and rotator cuff muscles to work together correctly. I understand that once these exercises are easy and pain free to do you either increase weights/ROM/more reps or change to other more challenging exercises (periodization). However, besides doing the daily exercises, did you also had a few times a week a real work-out for the rotator cuff and scapular stabilizer muscles? Because I currently found a nice group of exercises that I can periodize every 4 weeks. For instance: I do your exercises from the video on a daily basis, but in addition I also do other some other exercises a few times a week to focus more on a work-out (e.g. kettlebell holds/bottom up presses/arm bar, heavier external rotator exercises single arm landmine presses. However, I am afraid I would be doing too much. So on a weekly basis how much effort did you put into exercises besides the daily routine exercises mentioned in this video?
@schouten841 a lot! I only did this for 4 weeks, then this became my warm up.
I have 12 phases of 4 week periodised programs that I created with two sports physio friends.
It worked very well.
Is it a must to train the uninjured side? Thank you
Absolutely! You always train both sides equally, or you develop more imbalances and increase your risk of injury.
I had a slap tear repair surgery, do you think I could go back to playing rugby? I don’t have any pain and can comfortably do heavy over head press’
Yes I think you can. However, I recommend following a good strength program to strengthen the scapular stabilisers, rotator cuff and the prime movers.
The SLAP tear will always be a weal link and prone to injury. So you have to make everything else VERY strong.
Is it possible to swap the ball with some elastic bands to make this a little bit more accessible and portable?
I’ve done some where I do both shoulders at the same time with the elastic band wrapped around my back. It does feel similar, but I want to make sure it is actually the same thing and I’m not working the wrong muscles
No that's a different exercise sorry
How long after the actual injury should I do these because I tore my left labrum over a year ago and my right one just a couple weeks ago
Immediately, motion is lotion 😃
hey i have a slap tear at 10'oclock position and sometimes it pains alot does that happens to you aswell and my other question is how long does it takes to completely recover from it or is it just not possible.
Absolutely, your concerns are valid, and it's essential to recognize that a SLAP tear is a complex injury that requires a careful and systematic approach to rehabilitation. Since I've personally been through this journey, I can certainly empathize with your situation.
The MRI showing the SLAP tear will always be there; it's not something that will magically disappear. However, through careful programming and consistent effort, I was able to regain full range of motion and strength in both my shoulders, despite having a SLAP tear in each. It was a process that took me around 12-18 months to get back to 100% capability.
Pain can be a part of the journey, and it might vary depending on your specific situation. But what made the difference for me, and what I believe can make a difference for you, is having a structured program that evolves every 4 weeks. This constant challenge without pushing into an unsafe range or load was the key.
If you're looking for a more tailored approach, I offer a structured program that focuses on these principles through my UMS Tribe Membership. Together, we can work on turning this challenge into a success story, just like I did with my shoulders.
Keep up the good work, stay patient, and remember: proper programming makes all the difference. 🏋♂
Can i do the 3rd exercise with a bench instead of a prone fit ball?
Or are there any other alternatives to the prone fit ball that i can use?
Bench is fine
Hi
You said you have it in both shoulders how did you get diagnosed did you fall playing a contact sports
I had an MRI to get diagnosed. I sustained both injuries practising Calisthenics
I had labrum surgery 8yrs ago and now getting back into working out. Im starting to feel discomfort on my surgery shoulder and wondering if this specific regimen would help out my shoulder? Thanks in advance!
Yes it's a great place to start. There's a lot more to do, which is covered in our online coaching.
But this is the daily warm up before your shoukder workouts, and can be done everyday.
@UnityGymOnline Okay. In order to receive the online coaching, do I go to your website?
@@marcosmoralesjr2911 you go to unitygym.com/ums and join there. Once you've signed up, you will complete an onboarding questionnaire that I will use to create a custom program.
I'll then record a welcome message explaining how you use the app and your program and we get started.
Then when you need coaching and guidance, you record yourself and upload to our forums. I record personal coaching videos to give you feedback.
it's the most cost effective online coaching I've seen and will have a huge impact on not just your shoulder, but your whole body.
My MRI show labrum or slap tear, the doctor suggest for surgery, this video really great but i still confuse to take surgery or not, this exercise can make better without surgery?
Surgery should always be a last resort. Definitely get as strong as possible before surgery.
You may not need surgery after you make yourself strong, and if you do get surgery your will have a much better result if you are strong when you go into the surgery.
But honestly, if you are even considering surgery, start with the same programs I used to rehab my SLAP tears.
Come and join the UMS online personal training, it's only $1.75/day and I'll write you a custom program plus you get 1:1 coaching.
Go and read our google reviews. Click the 'Newest' tab and see what others say about rehabbing their SLAP tears with us :)
And if you want to learn more about our online personal training, go to our website unitygym.com
Anyway I could do this without the ball, and use a bench or does it have to be a ball? Thanks
bench is fine, that's what I do :)
Hello going to give this a try i dislocated my shoulder doing skull crushers 3 weeks ago and have pain in the bicep and rear of armpit and my mobility is same as what you described I do get a sharp pain if I move my arm a certain way do you think it’s to early to start this workout
sorry to hear that mate. Not too early, the sooner the better!
Thanks for the reply and good video best I have found so far not to sure what I have injured dose sound like as you describe had a bit of a dodgy shoulder or few months before this happened I think I should of paid more attention to it am going to try it out tomorrow thanks hopefully can get it feeling better soon 🤞👍
@@Charl423 good stuff, let me know how you go and if you need my complete shoulder rehab programs let me know.
Whats your opinion on doctors cutting the tendon that attaches to the labrum and attaching to the head of the humerus if you are over 40 years old
F*&k that!!! I would only do that as an absolute last resort. That's my opinion, and I'm not a medical professional.
I'm just someone that wants peak performance from my body.
Hi, can i use a tennis ball for the first couple of exercises?
A tennis ball doesn't give you enough range of motion. A medicine ball is much better.
We just published the slap tear rehab blueprint. Check it out unitygym.com/slaptearblueprint
Very informative video... one question. Why do I feel clicking and nerve tingling whenever I put my shoulder in the external rotation position in the 3rd exercise? (the row then eternal rotation). I've had a SLAP tear for a while, and for some reason that specific "field goal" position aggravates things. Will continuing to do that exercise make it worse?
Most likely because you're experiencing joint glide. If you really want to fix it, I recommend joining the UMS Tribe Membership.
Once inside I'll create a custom shoukder rehab program for you. Check it out unitygym.com/ums
Thank you for your response. Would you need to know my medical history before purchasing a plan to see if it's fixable? I've had nerve pain that starts under the armpit and goes down into the fingers. Unfortunately, 3 physical therapists couldn't explain why it's happening. A doctor said it's the labral tear pressing on the nerve. I also feel like there are issues with my shoulder blade. It feels like the shoulder blade is disconnected from the shoulder, and I can't feel it contract when I "squeeze" the shoulder blades together. Lastly, I've been doing PT for like a month, but I felt a random subluxation today where the shoulder kind of popped out and felt tingling/hot. Fear I also have a rotator cuff issue along with a SLAP tear going on as well. It's as if rotator cuff exercises have made everything worse @@UnityGymOnline
I'm avoiding surgery. Are these exercises for after having surgery or for people without having had surgery ?
Both, but I didn't have surgery, and I've made a full recovery after a SLAP tear in both shoulders.
However, these exercises are just the warm-up for the workout that I did.
My workouts progressed to more challenging exercises every 4 weeks as I got stronger and more flexible using a process called periodisation and progressive overload.
If you really want to avoid surgery and return to peak performance, come and try our online personal training.
It's only $1.75/day and you will get custom programs and 1:1 coaching. All from me (Rad, from the video), a guy who has been through the same journey you're on, twice.
Check it out unitygym.com
Should i wait until i have the mri results first. Its not definitive the diagnosis but based on your video and symptons thats 100% what happened to me… looking forward to getting this pain fixed and getting back to lifting
If you can do the exercises needed for rehab, without tpp much pain, then yes, get started now. Still get the mri though
@@UnityGymOnlinewhen i join with you for consultation do you give exercises right away or wait until i get results. Have the mri scheduled for next week
@carlosluisbr when you join the ums online coaching, you will fill out a questionnaire immediately.
I use that information to create a custom program for you in the app. Then you get as much 1:1 coaching as you need, and all that for $1.75/day
Learn more here unitygym.com
Hey love what you are doing, I had a dislocation on my shoulder while playing football in 2018 and i got diagnosed with slap tear however it never really hurt. I couldn't get pass the test and doctor said surgery is needed asap. However from then i never trained or did anything, i can pretty much do everything with my shoulder but lets say if i get blocked playing basketball very hard overhead it might pop out again causing major pain for seconds and goes right back in, in 10-15 seconds. The last time I dislocated my shoulder was two years ago. However i still do play soccer a lot and never experienced this however I am worried that when I get old this might be a big problem for me. I avoid overhead movements, sleeping on my face with my arm up actually dlslocated it before because of the over head movements that i woke up with. Is this also helpful for full tears? Have you had a problem like this since you said you experienced slap tears.
No I haven't had these problems because I strengthened my shoulder after the injury.
This will help you a lot. But it is only the beginning. You will need to use progressive overload and Jeep challenging yourself.
Grab the program in the description of this. It will tell you all about it
Thank you for the content; I'm looking forward to trying it out for my SLAP tear. How much should the medicine ball weigh for the first three exercises? Where can I find the additional SLAP tear recovery videos you reference at the end of this video? I'm looking to progress after doing this initial set of exercises.
You're welcome 😊 a 2lbs medicine ball would be ideal. All the periodised phases of my SLAP tear rehab programs are available in the UMS Tribe Membership here: unitygym.com/ums
I just got diagnosed with a minor slap tear and the only thing they could recommend is surgery. However, I only have pain when doing some movements and not others. I really don’t believe I need surgery as I still have been working out but I don’t want to tear it. I’m not sure what I should do or not do.. I noticed lay pull downs don’t hurt but dumbbell flys do.. flat bench hurts but elevated dumbbell press doesn’t. Dead hangs hurt but pushups don’t. I’m so confused. I weight train everyday and just need help learning what to do and not do. What modifications I can use and I feel hopeless. Any recommendations on what not to do or another way to do them. I really want to be able to still work on upper body effectively. Any suggestions for a gym girl. Pleaseeee..
@@user-gz6xz4sq7p Hi Lucinda, being told to go straight to surgery is terrible advice. Some surgeons are giving terrible advice.
You only need surgery if a rehab program fails, and it's a smart move to look at other options as surgery is irreversible.
I can see you've joined the UMS Tribe Membership, well done! I've already reviewed your questionnaire, created a custom program for you, and sent you a personalised welcome video :)
Let's continue our chat in the app.
I joined their program a couple weeks now and it’s helping so much. Worth it!!
@@user-gz6xz4sq7p thanks Lucinda 😊
Thank you so much for posting this video. Quick question... I have a SLAP tear (TYPE 2) that has been affecting me since 2017. Are these exercises safe for a Type 2 tear? Thank you so much in advance!!
Yes, the exercises shown in the video are safe for a Type 2 SLAP tear, but it's important to note that what you're seeing is just the warm-up phase of a comprehensive SLAP tear rehab workout. Managing a SLAP tear effectively requires a structured approach that goes beyond just warming up.
To get the most out of your rehab and ensure a safe, effective recovery, I recommend joining the UMS Tribe Membership. In the membership, I can create a customized program tailored specifically for your SLAP tear rehab.
This program will guide you through each step of the rehabilitation process, ensuring that you not only perform safe exercises but also follow a regimen that's optimized for healing and strengthening your shoulder.
Joining the UMS Tribe Membership will give you access to personalized guidance and support, which is crucial for dealing with a longstanding issue like yours.
Here's the link to join unitygym.com/ums
Let's work together to address your SLAP tear with a program that’s designed for your specific needs.
Looking forward to helping you on your recovery journey!
@@UnityGymOnline thank you! I will look into your recommendations/programs 👍
Should I attempt to do the exercises in this video when I am currently experiencing pain ?
Yes, but if the exercises cause more pain then we need a different approach. FYI these exercises are just the warm up for the shoulder rehab workouts we do in our online personal training.
If you're in a lot of pain I highly recommend joining up, at least just for a month so I can write you a custom program and you can get 1:1 coaching so we make sure you're doing everything correctly.
It's only $1.75/day, check it out unitygym.com
And if you need more convincing, check out our google reviews. Click the 'Newest' tab to see loads of reviews from folks with bad shoulder pain and injury who have experienced life changing results with us in a matter of weeks.
Can you use a bench instead of the fit ball
Absolutely, I don't have a fittball at home so I use a 30 degree incline bench.
Did you completely tear your labrum? I tore the whole front of mine completely and I am really trying to avoid surgery. I know you aren't a doctor or anything but do you think I would be fine not to get surgery and just strengthen my shoulder enough. Hypothetically I don't need it if my shoulder is strong enough right?
That's correct. If you can perform the required rehab exercises then you don't need surgery.
Surgery can't be un done and often makes things worse. So it shoukd always be a last resort.
BUT ... you must follow a tried and tested rehab program. If you mess around and try to piece something together yourself from UA-cam video, it won't be effective.
If you're serious about fixing your shoulder, come and try the UMS Tribe Membership.
Once inside, I'll create a custom program for you that will fix your shoulder.
It's affordable and very effective. Check it out unitygym.com
I had slap tear diagnosed after i took MRI (8 months after injury). Initially bicep tendonitis was diagnosed but, I threated that and pain didn't go away. Few days ago I was doing 50 push ups and my shoulder started to hurt really bad day after. I went for MRI and besides slap tear (12-3 o'clock) I have tendonitis in suspraspinatus and subscapularis. After my injury I could lift my hand straight and on the side but if my right hand would go 6 o'clock to 2 o'clock I would feel a lot of tension in my shoulder (somewhere above humeral head). Also most pain I would feel is leaning on the injured hand while going to sit on the floor and taking off my T-shirt (near end of movement when external rotation in shoulder is happening). Pain would go from shoulder into bicep and stay for about half a minute, really painful. Now while I sit at work occasionally I would feel slight pulsating pain near slap tear, just sitting not doing anything. I need to start my rehab journey next week but I am concerned how long will it last. I would expect 8 months from the injury tear would heal and pain will go away but I am feeling more pain than I had. Looks like continuing weekly workout like it didn't happen was really bad decision. I didn't strengthen rotator cuff muscles specifically as exercises I did they did the work anyway.
I'm really sorry to hear about your struggles with the SLAP tear and the subsequent issues you've been facing. It sounds like you've been through quite the ordeal with your shoulder. You're absolutely right; without targeted strengthening of the scapular stabilizers and rotator cuff muscles, the shoulder's stabilization system won't function optimally, especially after injuries like a SLAP tear and torn rotator cuff muscles. Unfortunately, rest or just time passing won't improve this situation; it might even worsen over time.
From my own experience and knowledge within the fitness industry, an effective rehab program is crucial for recovery and to prevent further damage. That's exactly what we focus on with our UMS Online Coaching. We tailor programs to your specific needs, ensuring you not only recover but also build a foundation that minimizes future risks. Our approach isn't just about managing symptoms; it's about addressing the root cause and strengthening the body comprehensively.
Starting your rehab journey is a significant step, and having guidance can make all the difference. For less than $1.75 a day, you get personalized, 1-to-1 coaching and a proven rehab plan within the UMS Online Coaching program. This investment in your health is vital for your future self, offering a path towards not just recovery but also enhanced performance and reduced injury risk.
Jump over to unitygym.com/ to learn more, and if you need more convincing, go and read our google reviews and click the 'Newest' tab to see loads of reviews from people with SLAP tears.
I was 23 going on 24 when i had my shoulder surgery for impingement syndrome.Shoulder felt jammed and painful all the time .I wish i would have waited longer and tried PT first but, surgeon insisted on surgery.He was the Dr that performed the surgery.I spoke to another Dr after surgery and he said other doc jumped the gun on this one.This doc said he would have waited on the surgery to see if i got better from PT.The DR
I mean are u better now? I
that sucks and I'm sorry to hear it. Now it's crucial you get that shoulder strong and flexible! So what are you doing to improve your condition?
I'v been diagnosed SLAP 2 lesion on 07/2022 on MRI.
My orthopedic surgeon gave me 8 PRP injections in shoulder (regenerative medicine), and I'm now fine after 12 months....
Operation was last option because of percent of success is just about 65%. And long postoperative recovery...about 4 months.
I'm slowly back to lifting weights 😊
What do you think about lat machine pulldowns in future in our case ?
Absolutely, lat pulldowns do have their place in rehab, but it's critical how you perform them. The grip-supinated, pronated, or neutral-can make or break your progress, as can choosing between unilateral and bilateral variations.
But let's be clear: piecing together a rehab program from UA-cam videos is a sure fire way to waste time and potentially make your condition worse. A SLAP tear needs a methodical, tailored approach to get you back to full strength and functionality. In my case, I got back to 100% because I followed a well-designed, evolving program.
I recommend you join my UMS Tribe membership. The cost is a fraction of a physio session, and you'll get access to my SLAP tear rehab program, which is continuously updated to match your progress.
This isn't just a recommendation; it's the pathway that will get you the results you're after unitygym.com/ums
I’m a massage therapist with an excruciating slap tear. I’m not able to work so I pray with these exercises I can get back to my profession soon! Also receiving prp injections.
I look forward to trying this workout on my 15 year old slap tear injury that has basically made my upper body useless 😔 I don’t see a link to those rubber bands you’re using?🤔
sorry, Medicine ball: amzn.to/46OMdBN
Theraband tubing: amzn.to/3GAnGFX
Generally feel it when bowling, bench or dips... but improving gradually. I thought it was a minor peck tear but it's either slap or the labrum
Sounds like this strategy could really help you.
How are u rn
how soon do u start rehab exercises?
i was told today that i have slap tear.
should i let rest for cpl days or start asap?
start ASAP! If you want to follow the programs I did that gave me a full recovery in record time, it's all in the UMS Tribe Membership unitygym.com
And I customise the program to your needs.
Got MRI results yesterday, Slap II tear 11am-3pm tear/fraying, moderate tendinitis in all three tendons that support the rotator cuff, but no rotator cuff injury. Lastly 2 (3mm) cysts, non tumors. I’ve read Harvard’s and Johns Hopkins review on surgery for Slap tears and there’s no long term benefit to surgery for this injury. PT, PRP and injections to help with inflammation. My orthopedic surgeon is the Arizona Diamondbacks and Cardinals surgeon and he won’t do Slap Tear surgery. Manage the pain, physical therapy and keep using the bad shoulder so it doesn’t freeze up. Whatever you do “keep moving”. I’m taking one Aleve a day just to knock down the inflammation and pain which allows me to press thru my PT workouts. My injury was not sudden impact just repetitive motion of the joint and age. Played D1 golf and calf roping. Do those for 40 years and you’re going to have issues it’s normal. I’ve had 4 back surgeries and fused at L4/5 and still a 6 handicap at age 59. Again both my specialist say the same thing, just keep moving, keep the weight off, eat well, reduce the inflammation in your body thru proper diet and natural remedies. I pray for everyone going thru any injury and pain that it will ease and subside forever with hard work and God’s blessing. Peace
thank you for sharing your story brother. That is very inspiring and spot on. The body is incredible at healing if we create the environment for it.
Sir I got exercises for every muscle group but for shoulder which exercise do you think is best
There are no exercises that are best. It's a process. What's best now will change in 4 weeks as you adapt to the program
If you really want to heal your shoulder, join the UMS Tribe Membership and I'll create a custom program for you.
unitygym.com/ums
after doing these exercies and other ones after getting a posterior partial tear is it ok to hear a lot of cracking and popping and almost like a rubbing sound in my shoulder still? I still just feel it like that
We would hope that gets better over time. These exercises are just the warm up for the shoulder rehab program that I used.
They are an integral part of the solution, but there is more work to be done.
@@UnityGymOnline where can i get the rest of the exercises? also do you think something like peptides such as bpc-157 and tb-500 would help heal?
@user-vr6yr9tv1j apparently peptides are good, I'm not a doctor though so I can't give good advice there.
If you join the UMS Tribe Membership, I'll create a custom program to not only fox your shoukder but also to increase strength and flexibility through your whole body.
You also get coaching, making it very valuable. You can start a free trial and see if you like it: unitygym.com/ums
Hello. I got injured two weeks ago, the doctors said I needed to have surgery, I decided to wait two weeks and try to recover on my own and found your video. The pain is gradually disappearing thanks to the pills and now I am wearing a bandage. how long do I need to wear this bandage and is it worth wearing at all? Do I need to start exercising now or should I give my shoulder a week to heal?
Thanks
Hi there, there's a lot to unpack here. Firstly, I'm not a physiotherapist and have no idea what your injury is.
Although rehab for moat shoulder injuries is a similar process.
Rest is almost never the solution, and you don't heal when you rest. You just reduce inflammation, which can reduce pain.
To rehabilitate its critical to strengthen the inner unit of stabilisation muscles, and the outer unit of prime movers.
The exercises in this video are a great place to start. If you do them daily, within about 4 weeks you'll need to progress to a more challenging program.
How about seated reverse flys?
They're great, but they will cause a lot of pain and suffering in the early stages of a SLAP tear.
You said that it was painful for you to lift your arm straight then how did you do this exercise
It was painful to go before that point. All the exercises I do in this video can be done with a SLAP tear. And in rare cases where the pain is so bad that you can't do the med ball drills, we prescribe an exercise that's easier.
It's unbelievable how I have to find these kind of things on YT and not from doctors that I also paid for helping me. Italian health care service is a fuc*ing joke... Thank you for this tutorial..I'm going mental with my Slap tear
I know how you feel. It's a shame that doctors don't know this stuff. But sports injuries aren't something that doctors are trained in. At least not to the same degree as a physical therapist.
Thanks. Eventually I've a question. I still don't know what level of SLAP is, so I'm not sure it will be avoided the surgery or not, but can I do these exercises anyway? Thanks in advance@@UnityGymOnline
@Andre80.5 whether you get surgery or not, strength training using a tried and tested rehab protocol is vital for recovery.
Even if you get surgery, the stronger and more functional you are the better the result will be from surgery, and the faster you will recover.
I highly recommend joining the UMS online coaching, it's only $1.75 a day.
And I haven't seen another online coaching who knows as much as I do about slap tear rehab.
Not saying they're not out there, but I haven't seen them.
And for that incredibly low price, you'll get custom programming and 1:1 coaching.
Check it out unitygym.com it will be pivotal in your recovery.
And if you need more convincing, go and read our recent google reviews
I just got a cortisol shot in my shoulder for a SLAP tear, how soon should I or could I begin a rehabilitation exercise? I’m an avid lifter and this injury is soul crushing
You're right to think about rehabilitation, and starting as soon as possible is key. Post-cortisol shot, it's crucial to begin rehab exercises to aid in your recovery and get you back to lifting. However, the type and intensity of exercises should be carefully selected to not aggravate your shoulder.
I recommend you join the UMS (Unified Movement System) and start with a free trial. In the UMS, I can create a custom rehab program for you that takes out all the guesswork. This program will be tailored to your specific needs, ensuring a safe yet effective path to recovery. With your SLAP tear and recent cortisol shot, it's essential to have a structured and well-thought-out rehab plan.
As an avid lifter, I understand how soul-crushing this injury can be, but with the right approach, you can definitely work towards getting back to 100%. The UMS program will provide you with the guidance and support needed to navigate your recovery efficiently.
Let's get started on your journey back to full strength. Here’s the link to the UMS free trial: unitygym.com/ums
I'm here to help every step of the way.
Hey I’m 17 and I just recently got this injury by having the incline bench press set up wrong and now I can hardly work my upper body even when I try bicep curls I feel a sharp pain and I’m wondering what I should do about that
Well the exercises in this video are your warm up for the first 4 weeks of your rehab program.
But for the full workout, and all phases of a customised rehab program you will need to join the UMS Online Personal Training.
I can't explain the process in a comment, and everyone's rehab program is different.
You can learn more about the UMS online personal training here unitygym.com
Yea it’s hard to explain like I said this happened about 2 weeks ago but I’m gonna get my bloodwork and MRI done the 1st so I’ll see what needs to be done for all I know I might not need physical therapy
@RougeXD sounds good, let me know how you go.
Is it in your opinion that dead hangs (2 or 1 arm) are not making the slap tear worse due to the fact that the long head of the bicep is attached to the labrum and while doing the dead hang the bicep is fully stretched? I have done dead hangs (with both arms) daily for over a year now and while it didnt solve my pain that I have from time to time, it also did not increase. I am now also trying to do the one arm dead hang after my daily scapular, rotator cuff excersizes. How many times do you suggest to do the 1 arm deadhang?
Big thanks for your time and effort of answering our questions!
So that's not how the long head of the bicep works. The long head is shortened at it's proximal end during a dead hang. It is at maximal stretch at shoulder extension, like at the bottom range of a dip.
I only do 1 arm hanging once a day, but there is a lot of progressive overload that I've gone through to get there. It is an intense exercise and you need to be careful.
@@UnityGymOnline That makes perfect sence! So dead can basically not worsen the slap tear. Check!
Well I have been hanging on 2 hands for a long time now, almost daily 2 x 1 minute. I wonder if 1 arm hanging will have a much bigger effect for slap tear recovery than using 2 hands.
By the way, do you prefer dead hanging normal shoulder width or do you also alternate in width from narrow to wide?
@@schouten841I do normal shoulder width. But just to clarify, dead hanging can absolutely make your SLAP tear symptoms worse. It's just that, the long head of the bicep is not at full stretch like you described.
It totally depends on your pain free range and the strength of your inner unit of stabilisation muscles i.e. rotator cuff and scapular stabilisers.
@@UnityGymOnline Understood. That's the thing of it. I do not feel pain with normal movement in full ROM. Of course I can aggravate it to feel the pain by doing stupid movements. However, these movements are not normal ones we use during training or just in normal life.
By the way, I saw one exercise on a YT channel from Tom Morrison and it is called 'Dumbbell Shoulder Rotations'. What do you think of that excersize?
@schouten841 I don't know that exercise by name, but there's a real misunderstanding around exercise selection.
What's more important is programming. So, no matter how good an exercise is, it's how and where it fits into a program.
It needs to be right for based on your capabilities, and you need to use periodisation. So you don't do the same thing for too long.
People are a little confused around good and bad exercises.
after how much time can i do pushups after type 1 or stage 1 slap tear.
if you follow an effective rehab program, pretty quickly, 6-12 weeks I'd say
Hello, is bankart also suitable for shoulder joints? I suffered this injury while lifting weights last week and was very frustrated.
sorry I'm not sure what bankart is?
@@UnityGymOnline My MRI suggests that the front and lower lip may be torn. MRI call them bankart
@@UnityGymOnline So I want to confirm whether my symptoms apply to this plan. Thank you, sir.
@lilfreezy920 this applies to most shoulder injuries.
If you want to really fix your shoulder, and get back to full capacity asap, join the UMS Tribe Membership where you'll work with me and my team.
You'll get a customised program and coaching to ensure you're on the right track.
The monthly cost is less than a single PT session, worth every penny. And you can start with a free trial unitygym.com/ums
Hi sir, I’ve been dealing with a shoulder injury for 5 months now and just found out it’s a SLAP tear. Do you think 5 months is too late to be able to help or do you think you’d still be able to help me out. I took a big hit in hockey and don’t remember feeling it “dislocate” just felt pain in that area and couldn’t move it for a few days after. Slowly got better enough to work through it and play golf and finish my hockey season but ever since then it’s not gotten much better if at all but I haven’t really rehabbed it. Do you think your program can still help me even though it’s been 5 months?
Absolutely, my program can still help you, even after 5 months. Shoulder injuries, including SLAP tears, can be complex, but with the right approach, significant improvements can often be made at any stage.
I encourage you to check out the recent Google reviews for my program to see the experiences and results others have had. It's always helpful to hear directly from people who have been in similar situations.
Moreover, to give you complete confidence in the program and its suitability for your needs, you can join a free trial of the UMS Tribe Membership.
This trial will give you a firsthand experience of the program and an understanding of how it can be tailored to your specific injury and rehabilitation needs.
With the UMS Tribe Membership, you're not just getting exercises; you're entering a comprehensive program that integrates strength, flexibility, and mobility training, all crucial for effective shoulder rehab. Plus, you'll have support and guidance throughout your journey.
Here's the link to start your free trial unitygym.com/ums Give it a try, and let's work together towards getting your shoulder back to optimal health and function.
What's your thoughts on having a SLAP 1 tear with full range of movement. BUT, most chest and shoulder exercises cause delayed inflammation that kicks in 2 to 4 hours after exercising and never during.
This has completely halted my shoulder and chest training since the inflammation can get out of control.
Does this even sound like a SLAP tear is the issue or could it be something else the MRI didn't since pick up? It's strange because you mention pain during movements. Yet, I have complete mobility and zero pain. Just delayed inflammation. This has been going on for 3 years.
Thoughts? And do you think your program would help in this scenario?
Absolutely, what you're describing aligns closely with my own experience. This isn't just a coincidence; it's likely due to the issues I've addressed in the video.
Specifically, your stabilizing system isn't functioning as it should, leading to joint glide and subsequent inflammation.
I can say with confidence that my UMS program is designed to tackle exactly this kind of issue. Join the UMS Tribe, and I guarantee you'll see rapid improvement.
The program addresses the root of the problem, helping you regain stability and eliminate that delayed inflammation. Don't spend another year struggling; let's get you back on track.
On a side not, one of our new tribe members who joined 2 months ago with horrible shoulder pain from 4 years ago, just wrote a google review for us.
You should read it, go and search unity gym on google, and on the reviews tab click the 'Newest' button and read Karina's review.
I say this will full certainty, in 28 days you will notice a significant improvement.
@UnityGymOnline appreciate the reply and perspective. I will give it a try!
@@cppoly awesome mate! You start with a 2 week free trial anyway, so just see if it's for you.
Once you start and fill out your questionnaire, I'll create a custom program for you straight away.
Let's do this!
My shoulder only hurt when I'm swinging a bat aggressively.....what do u recommend?
I recommend making them very strong and flexible. If you want to do that very quickly and safely without any guesswork, join the UMS Online Coaching for only $1.75/day unitygym.com
Brother how about prp?
It's meant to be good. But it doesn't replace a rehab program
I dislocated my shoulder in jiu jitsu. Had MRI and have tear and build up of fluid. They said I need surgery, can it repair on its own?
I will try your advice, just worried without surgery it will happen again
Surgery should be a last resort. Try my rehab program, I fixed a SLAP tear in both shoulders without surgery.
Join a free trial of the UMS Tribe Membership and I'll create a custom program for you.
Check it out unitygym.com/ums
What if your shoulder pops when doing the workout? Should i readjust or keep going?
Popping is usually a subjective thing. It's not a term I've heard any physios use before so ypur definition of popping is probably different to mine.
But my shoukder made all sorts of clicking sounds and popping sensations.
It's due to the inner unit not functioning properly which is why you do these exercises.
Ive just done mine, waiting for results of ultra sound , if its not totally torn as you say, do u believe the tendon will repair over time? and if so how long do u believe it will take? thanks
hi mate, I just responded to your comment on my other video :)
I was diagnosed with a Type 4 Slap tear. Is there a way for me to avoid surgery on such a kind?
Whether there is or is not, getting as strong as possible is key to how well you recover.
Increased strength and stability in the shoukder means that you will recover from surgery mich faster and with greater chance of success.
AND you are likely to be able to avoid surgery.
I highly recommend starting a proven shoulder rehab program.
If you don't have access to a great coach, join the UMS Online Personal Training and work with me.
It's only $1.75/day and I'll write you a custom program and you get 1:1 coaching
I also have a slap 2, but the doctor said that the injury is not so critical and I should try physiotherapy. It's been 3 weeks already and I have only one question: if my tear is not critical, why is my shoulder completely locked? I can't even raise my arm up by a centimeter, although I can move it back and even push up. Is it normal that my shoulder feels like it's not mine anymore when I try to lift my arm forward or sideways? 😥
yes very normal, your nervous system has locked down your shoulder by tensing muscles to restrict movement and creating inflammation which aggravates nerves with small movement.
The good news is you can beat all that, and regain full range of motion, strength and capability.
These exercises are the start of that process, but you also need to strengthen with a good rehab program.
If you want to work with me, it's very cost effective, only $49usd/month and I'll create custom programs for you that work, plus you get coaching.
You can start a free trial here unitygym.com/ums
And go to our google reviews, click the 'Newest' tab and see what others with SLAP tears say about the UMS :)