4 Shoulder Labrum Injury Exercises
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- Опубліковано 27 чер 2023
- Today's video covers exercises for shoulder labrum injuries, including labral tears. Labral tears can result in shoulder instability (not everyone), which describes a condition of increased joint mobility that affects the passive restraints of the shoulder joint (labrum, capsule and ligaments) and can be broadly classified as traumatic or atraumatic. Traumatic cases result from an injury and are usually present on only one shoulder (unilateral) and demonstrate increased mobility in only one direction (unidirectional). Atraumatic cases, on the other hand, often present without an injury and demonstrate increased mobility on both shoulders and in multiple directions (multi-directional instability).
Both forms of instability can cause pain and severely impair function, but can also respond to a conservative care program focused on reducing pain, avoiding stress to the capsule, labrum and/or shoulder ligaments and improving neuromuscular control. Although both classifications of instability can improve with rehab, improvements do vary by type. Research has demonstrated that approximately 15% of traumatic cases showed good to excellent results with exercise while 83% of atraumatic cases showed improvement.
If you suffer from instability of the shoulder, make sure to give conservative care, specifically, neuromuscular control and muscle strength & endurance exercises a try before rushing into surgical reconstruction.
*My new book includes comprehensive rehab programs for the 50 most common injuries and pain issues, including labrum injuries. Click the following Amazon link to learn more and order a copy of the book. a.co/d/1n6ShTl
![SLAP Tear Rehab Explained [WORKOUT INCLUDED]](http://i.ytimg.com/vi/Z2agRYd6FFE/mqdefault.jpg)
![SLAP Tear Rehab Explained [WORKOUT INCLUDED]](/img/tr.png)
![Torn Shoulder Labrum: Everything You Need To Know [Diagnosis & Treatment]](http://i.ytimg.com/vi/OPcV_Z4IoJg/mqdefault.jpg)
This ivideo is so good. Your demonstrations and explanations are just what we need. Will watch your other shoulder videos and look at your book. Thank you!
Very clear and insightful video. Gives me a lot more confidence in approaching this issue.
I’m glad the video was helpful!
chears from patagonia argentina.. I'm excited about getting myself to start a rehab program this next month after a motox accident .. been in pain for several months now.. and getting weaker and weaker ... cant sleep at all .. thanks
What an amazing video! Thank you so much for your dedication. It really help me. 🙏🏻
You’re welcome! I am so glad the video was helpful!
I just did your exercises this morning and felt great. How many reps and sets do you recommend for each exercise? Thanks in advance!
Thanks doc!!
My pleasure!
thank you
You're welcome
Спасибо большое так рука болела, после упражнений с вашими комментариями намного лучше, добрый вечер, всех благ.
I’m glad the video was helpful!
Excelente explicación!
Thank you!
This is gonna help thanks man!!
No problem!
@@RehabScience Please doc, it's okay applied all exercises in one day? Or first days rotations and after push?
Thnxx
Thank you Doctor for this, I greatly appreciate it! Especially the demonstration of the seated, upright 90/90 external rotation. I seem to favor it because I have so enjoyed the results of upright rows for shoulder muscles. I am a 57 year old male who has been lifting weights for about 30 years now. About 2 months ago I felt severe pain in my left shoulder, which also included some "clicking" sounds. So, since then I took some time off from weight lifting, and recently started again with much lighter weights. When I attempt dumbbell upright rows, I feel moderate pain in my left shoulder, maybe a 3-4 on a pain scale. I haven't seen a physician yet. I have been doing some of the rotator cuff exercises you recommend, and I believe they are helping. Thank you again!
make sure when youre doing upright rows to flare the elbows out, keeping them close will end up damaging the shoulder, the upright rows isnta good exercise for people like us.
is it better now ?
I never went to a physiotherapist after my labral repair surgery so this video helps a lot (I couldn’t go because I couldn’t take time off work)
I hope the exercises help you. If you need a more comprehensive program, I have a labral tear rehab program in my book. Here is a link, if you want to check it out.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/ca09yeq
Great 👍
Thank you! Cheers!
Already do all these as the PT prescribed. Tore my labrum in 2017 and still can't bench 2 plates. Shoulder hurts every single day. Thanks for making this video
Why haven't u gotten surgery
Keep ya head up and keep searching. There’s always something u can do don’t give up
im also butter with last 7month😢
Same.. tore both my labrums in 2015 and 2016 and they haven’t been the same since
I gave up bread and sugar. It really helped me get better 😊. Gets rid of inflammation. Good luck
if the only rotator cuff exercise that causes me pain is the one you demonstrate at 3.05, what kind of shoulder condition would this indicate? labrum tear, subscap tear?
Great video for strengthening the surrounding rotator cuff muscles, but some of these exercises are impossible for me (like the overhead abduction rotations). I have a large SLAP tear, from a traumatic injury and my PT hasn't yet been able to resolve my limited ROM. Surgery isn't an option. Any hope for me to heal the tear naturally?
What’s the difference between a rotator cuff tear, labrum tear, and slap tear?
Hi thank you for the tutorial. I have a SLAP lesion, plus a bicep tendinitis, pain over the muscle, popping and clicking sounds over the shoulder, pain inside the deltoid and also over the deep part of the scapula. I'm trying to do these exercises but I would like to know if it is normal to keep feeling pain in all the areas I've described. I'm worried about getting worse, but on the same page I'm worried about losing too much muscles. I did injury during some boxing training, and from 1 month over I'm completely with no stability, no mobility, and pain. Does these kind of lesions "heal" somehow after time, is it possible to go back and workout harder like I was doing before? I'm really going mental without workout, without gym or even without doing swimming... Doctors are not that helpulf so far, so that's why I'm trying to heal by myself... thanks in advance for any advice I would get here.
On november i was diagnosed with a subacromial confilt syndrome and a labral tear on my anterior right shoulder (near the pac) I´ve been doing physioterapy for the past 3 months and still have pain and limited mobility. Can´t do push ups (with large range of motion), dips and dumbel flys. I liked the reahb exercises shown on this video, so i ask if these exercises are suitable to rehab my shouder and if so, how many times per week should i do this routine and for how long, and finally, how much time is expected for the recovery? Thank you much.
😊 Great!
Thanks! 😃
But how does one progress? Like after doing the first exercise and there no stability issues in that you go to the next one ?
Buenas lecciones de Ejercicios Lastima que la explicación sea en Inglés 😮
What is a posterior chondrolabral separation
can I workout on top of these workouts? Or should I take a month out for recovery?
When the muscles around are developed enough, do tears continue to get worse doing certain exercises?
I got your book, it’s quality
Thank you for ordering a copy! I am glad you are enjoying it so far!
@@RehabSciencesaya ingin mendapatkan buku anda...bagaimana cara mendapatkanya
I injured in August of 2023 and I’ve went to the doctor now. They told me I’m injured. Can I still train bevor going to have a operation
I’m confused , if labrum tears occur due to muscular imbalance of internal rotation, why would we strengthen the sub scap? Wouldn’t it make more sense to train external rotation? What am I missing?
What are the best exercises of shoulder. I have ACL tear in shoulder.
When I do push exercises I feel the pain in left shoulder
No you don't. ACL is not in the shoulder
I just tore my shoulder labrum 4 days ago, i can move it fairly well in all angles, it only hurts when I do internal rotation and shoulder flexion. Should i start rehabbing it on my own or rest it
how is it going after these 3 weeks? and what did you decide, resting or doing the exercises?
How is your shoulder now? I have pain when I do the same movement.
This is great. Both of my labra (labrums? LoL) are torn. Is it ok to do these rehab exercises daily? (I’m trying to be able to do pushups again without my shoulders feeling like the muscles are popping over each other as I do the movement)
Haha, labra and labrums are technically both correct! Yes, these exercises can be done daily unless you notice that your baseline pain increases. In that case, then you might need a day or two off between training sessions.
I went to the doctor with pain in my left arm unable to lift it high after a intense bicep and back day I did notice leading up to that day in a bent over row I would feel pain in the front of my shoulder.....when warming up I did the treading motion and whe. I would push up with my left arm I would get pain in my elbow leading up to the day that u got injured I'm so lost they told me I had bicep tendonitis but I have no idea if that is true I'm lost.....I did do rotator cuff exercises yesterday and my arm feels the dull pain my elbow and the back of my shoulder burns from yesterday.
Hello mate, how you doing now? Even i have a shoulder labrum tear, did any exercise help you?
dad never had time to take me i took me whole sophomore season of football of bc of the immense pain i was having with hopes my dad would get me what i need but he never did now im about to go into my junior szn in the same spot i was in b4 these should help tons thank you wish me luck lol😂
So we increase stability by "increasing neuro-muscular" control - but - does *building* muscle also help stabilize the shoulder with more mass connecting and holding the joint?
Yes
Will these exercises work for labrum tears caused by muscle imbalances (rounded shoulders)?
Yes, they can help in that case as well. My book has a more comprehensive program for this issue. Each program guides you through three phases of rehab and has pictures of me doing the exercises. Here is a link for my book, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh
Very helpful video, Got an mri and have a torn superior labrum, how should I sleep? Anyone know???? @Rehab Science
Sorry to hear about your injury. Try not sleep on that side. Sleeping on your back with a pillow under that arm (like being in a sling) usually works best.
@@RehabScience should I have a pillow between my arm and the bed also( sort of raising my arm and shoulder) ? should my Hand be pointed towards the sealing with my arm at a 90 degree angle while in this sling position?
Sorry, yes, I meant the pillow should be between the bed and your arm. Your hand does not need to point toward the ceiling. It should be placed out straight or bent at 90 degrees and resting on your stomach.@@crookedman4725
@@RehabScience thank you!
I bought a thick mattress topper (about 150mm) and leave a gap between pillow and topper for my arm. it helps a lot in my experience.
i have a small labrum tear, no surgery is needed, but my subscapularis muscle is extremely wear because the pain i experience did not let me use my arm, ive been afraid. Should i start with much lighter weight even if it feels super easy for me?
If you are worried about injuring the muscle, you can always start with a lighter weight and do higher repetitions. Then, once you feel more confident, you can gradually increase your weight.
I slightly tore my labrum on my right shoulder about 6 months ago and I wanna get back to wrestling again so will this help me get there ?
After you tore it, how long did it take for range of motion to return to normal?
Exercises after or before surgery?
Good question pleas tell me if you have a answer
After as soon as you are ready to start PT
How long after labrum surgery could I start these exercises?
It's best to work directly with a physical therapist after surgery. There are other mobility and stabilization exercises that need to be implement before the exercises in this video.
How many weeks i need to rest after dislocation
If it's a first time then rest 15 days with shoulder immobilizer
If it's 2nd time then 3-4 days rest and then physiotherapy and excercise
The doctor said my tear is the worst he's even in 30 years. At 28 years old. I'm definitely hoping to find a way to get back I to shape without having my socket pop out.
what do i do if it hurts the entire time of the exercise
Then, it would be best to start with other exercises. The labral tear program in the shoulder chapter of my book would be a helpful resource and teach you many of these other exercises. Here is an Amazon link for my book, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh
Thank you for this video. I have a labrum tare. Cant have surgery because I have lupus. Im going to order your book. My insurance won't pay for therapy. I'm on my own. 😢
I’m sorry to hear about your labral injury. My book has a shoulder instability program that is for individuals with labral tears. Please let me know if you have any questions about the program once you have the book.
I have lupus as well and am getting surgery in a week im confused why that prohibits you? Maybe the drugs prescribed? I only take plaquenil.
I have a posterior labrum tear and artheritis at 21 years old, from football dislocations and weightlifting. I’ve been doing therapy since april and independently since june. Do you recommend a labrum repair asap or do i keep progressing through these exercises and many others?
Feel for you bro, I am 23 and both of my labrum’s are partially torn
@@AllThymeSports I have a posterior tear and apparently arthritis from a bone fracture, what are you doing for yours?
@@SlattPrime nothing yet, just curious how do you know you have arthritis?
@@AllThymeSportsin the same boat about to get surgery in a week im 21
@@tritmo I had surgery feb 16. It’s been really good so far. Good luck with your surgery brother
❤👍🏽
My shoulder tear ruined my life, I can’t even lift now sometimes putting a T-shirt on is bad and I’m on a long list till physio this has gotten worse and worse each year and I just ignored it what a idiot
Can we use dumbbells as an alternative of band?
If it's a serious injury or you actually had surgery, no. You won't even be able to hold the dumbbells at that angle unless you use very tiny weights
Why don’t you start by showing the safe variation with the bands against the wall instead of showing the advanced version for people who aren’t injured?
I’ve torn both labrum’s. Will I ever be able to lift weights again after surgery
Yes, most people can return to weightlifting.
I tore my labrum and never got surgery. Standing military press 225 pounds strict, incline press 300 pounds. Can feel irritated at times. I start all
Workouts with 20 minutes of band rotations, face pulls , y raises, spider crawls(I think he calls them clocks, but I always did standing spider crawls from John Meadows ) etc though. Everyone else kind of just bolts
Into
The gym and starts throwing weight around . I admittedly was one of those folks
@@baconblaster6422 yeah I’ve read about people still training with it. I’ve torn my right one in three places, not big tears but just happened when my shoulder was hit into at an angle.
Doctor said I could still train if I vary what I do. What exactly do the bands help with, because the labrum doesn’t receive a blood supply, is it for the tissue and stuff connected to it.
@@stevendemeter1140 I’m not a doctor but I’m assuming it stabilized the muscles and structures around the labrum as a super compensator
@@baconblaster6422I had dislocation 2 times but I still going gym good and lifting pretty well too though I have big labrum year in mri
5:16
Hello Sir I am an athlete 8month ago i have done my arthroscopy surgery but still I have pain in my shoulder while moving the arm I am a fast bowler
This is my current MRI Report after surgery 👇🏻
Previously mentioned abnormal T2/PD intermediate signal seen in the supraspinatus tendon for its whole extent, involving 50-60% fibers at the articular aspect at present shows no significant change. No evidence of tendon retraction. Findings are suggestive of persistent supraspinatus tendinosis with articular surface tear.
Previously mentioned mild T2/PD intermediate signal also seen in the inferior fibres of infraspinatus and inferior fibres of subscapularis has been resolved.
Minimal joint effusion with persistent fluid collection seen anterior to the glenoid deep to subscapularis muscle - increased.
Diffuse increased thickening of rotator cuff / capsule seen on antero-inferior aspect of axillary pouch - ? Developing capsulitis.
Previously mentioned minimal fluid seen in subacromial-subdeltoid bursa has been reduced.
Previously mentioned mild arthropathy of the acromio-clavicular joint shows fresh development of subchondral cystic changes.
Previously mentioned mild attenuation with fraying and intersubstance T2/FSPD hyperintense signal in
postero-superior labrum at 9-11 O’ Clock position is persistently present with further increased in signal and
fraying of articular margin. However labrum shows persistent attached to the bony glenoid.
Previously mentioned subcortical cystic changes in the greater tuberosity near the insertion of infraspinatus tendon at present shows further increased pericystic degenerative edema.
Fresh development of few hyperintense cutaneous lesion on antero-lateral aspect of shoulder joint
Can I fully recover from this exercise please tell me sir I am in a big trouble 🙏🏻
Bro even after surgery you still have pain?
I have a shoulder labrum tear at 8-10 O'clock position since last 1 and a half year and nothing is helping me, I tried doing physio and been doing it since last 10 months, it is not helping.. Should i go for surgery or not? And brother 1 genuine question, how much did the surgery cost you?
@@abhinav5238I had surgery on my right shoulder and I’m starting to wonder if it was the right decision… been in pain for too long now, my left shoulder also has a torn labrum and is painful everyday, I’m not so sure I’m going to do surgery on my left, I will wait a couple months and see how my right one comes along
@@abhinav5238guz I have literally big tear 11 to 6 clock but still I m hitting gym doing shoulder presses heavy extra ,I have 0 pain but ya I feel instability ,I don't know how you guys with small tear have big pain
Did you do physio properly after surgery??
@abhinav5238 how r u now bhai?
I have a bankart lesion and don't want a surgery
He looks like the grown kid off mad tv who acted like a spoiled brat
please. If you have SLAP, get a surgery. with PT will only get you to move freely, but you will not be able to bare the pain if you try to pick up 20-40 pounds or try to wash dishes for long time by stretching your arm forward. There is zero way to recover unless you get surgery.
This isn’t true for everyone with a SLAP tear. You must be careful not to assume your personal experience applies to everyone who has this injury.
I had surgery with PT and the works and my shoulder pain is worse lol
@@RcKDrUmm3R Sorry to hear that. Unfortunately, there are small percentage of people that don’t do well after orthopedic surgery and still have pain.
Should I do these after surgery?
Yes but with physiotherapist ,these are advance exercise