Best Exercises for Shoulder Impingement & Rotator Cuff Injuries
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- Опубліковано 20 тра 2024
- This video will explain how to fix shoulder pain and the rotator cuff. We will review treatment for the most common cause of shoulder pain: rotator cuff disorders. It will go over the best exercises to treat and fix shoulder impingement, shoulder tendonitis, shoulder bursitis, and treat rotator cuff pain.
Do this routine 3-4 times a week for at least 4-6 weeks.
Warm Up:
Shoulder rolls forward - 10 times
Shoulder rolls backward - 10 times
Scapular squeezes - 10 times
Exercise regimen (3 sets of 10 each):
Forward raise (flexion)
Side raise (abduction)
Backward raise (extension)
Outward (external) rotation
Inward (internal) rotation
Rows
Bent over arm raise
Stretches (30 sec each)
Front shoulder
Outside shoulder
Back shoulder
Bottom shoulder
Inside shoulder
► TIMESTAMPS:
0:00 Introduction
0:43 Shoulder pain - who is at risk?
1:35 Shoulder anatomy
2:53 Rotator cuff disorders
5:42 Treatment
8:47 Goals of an exercise program
9:41 Warm up
11:17 Forward raise (flexion)
11:52 Side raise (abduction)
12:30 Backward raise (extension)
13:02 Outward (external) rotation
13:30 Inward (internal) rotation
13:57 Rows
14:33 Bent over arm raise
15:17 Shoulder stretches
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a UA-cam channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.
Of tens of videos on UA-cam addressing rotator cuff/shoulder impingement, this is the most useful and evidence based to me. Thanks
Jeffrey, I want to thank you for taking the time to make this video. I had rotator cuff surgery twice on my right shoulder (ripped it out the first time) and my left shoulder has a few problems, but I'd rather not have surgery yet. I've been doing your exercises religiously for the past six months. I started with 2 lb weights and now I'm up to 7.5 lbs. I am doing other exercises too, but my shoulders rarely bother me now and I don't need to take Ibuprofen as often, in fact rarely. Thank you again. So far you saved me surgery on my left shoulder.
This has been the clearest explanation and best exercises that I’ve found. Advice on how to sleep comfortably with rotator cuff damage, tendinitis, bursitis and arthritis would be really helpful too.
i got that shoulder reliever thing that you might've seen. it helps a little but not that great, however it does come with a sleeping strap. You strap it around your calf and it is attached to another strap on your wrist. This is to help keep you shoulder at your side so the bloodflow can get through and help heal the shoulder, rather than sleeping on it or having it over your head.
I'm not sure how much it helps. I haven't been to consistent enough with it, but it makes sense
Thanks for that; I’ll look into it.
THere's a good video from Bob and Brad on sleep for shoulder impingement: ua-cam.com/video/MOqMq-sT900/v-deo.html
This is exactly what I needed Been dealing with this for the last 2 years beyond helpful. Thank you
Hey, Dr. Peng
I just want to thank you for this video. Had what I'm sure was some type of rotator cuff tear, and followed your video routine daily for the last 4 weeks. It worked like magic. My shoulder feels almost completely better and I'm back to my usual weight lifting routine. Thanks again, Chris Michel
That's what I'm wanting - to get back to lifting. MRI showed muscle tear and inflamed tendon, and more.
Everything to gain, nothing to lose.
@@RetREMF1u
Good.
Yes, agreed... well explained and simple enough to be encouraging. Thanks.
Thank you for taking the time to share with us. I did these for the first time today. I’m looking forward to doing them again. God bless you 😊.
I have watched numerous videos on rotational cuff syndrome, most of them are very good, however your demonstration of how to do the exercises in real-time makes your video just that bit more helpful. Thank you
Thank you, for clearly explaining the excercises for rotator cuff problems.
Thanks Dr. Jeffery, you explained it very nicely and in simple language. Your kind efforts are much appreciated 🙏😊
One of the best shoulder videos I have seen, thank you!
I must honestly say this is the BEST video, simply and clear instructions/advice & exercise i have seen. I have a rotator cuff tear and watch alot of other videos but must say thank you doing most of what you said make it feels better.
Thanks so much. May God bless ur work!
Really enjoyed the presentation, you're a gifted presenter.
Words can't express how much I thank you for your helpful video ❤... Thank you so much Dr. Peng
Very sound explanation - better than I ever had in medical school!
This was by far the best video I've ever seen about the rotator cuff.
Tks DRS Peng!
If anybody wants to take in this information, I damaged mine from doing incline bench press (barbell) at too high of an angle 📐 .
😂 and now having to understand why I’m injured….. thanks to this gentleman I will be subscribing to.
Hey mate. Ive gone through many videos and yours is by far the most clear and concise one i followed. Keep it up
I am completely overwhelmed at your ability to simplify a subject that I have thought to be beyond my comprehension. Thank you!
thanks dr P.....saved my sanity in that I can keep up my training routines!
Excellent explanation and solutions. I have suffered from rotator cuff problems a lot, due to having too much drive at the gym and overdoing my reps or weights. Thanks.
I have tried many exercises for frozen shoulder and i find this is the most effective of all.
Thank you Doc. Jeff.❤❤
I dislocated both shoulders when in was a kid and 60 years old now . I climb a crane every morning for the last 40 years as a tower crane operator. I’ve noticed and have told by surgeons that I have a total tear, and have been told by Dr.’s surgery is my only option. Not willing to do that. I will start these exercises and keep you informed of my progress. Thank you very much for the helpful information.
Hows it going. Making progress?
@@ebdb8557 as of now very little progress but I am still doing what your video suggested and hoping a little more progress is in the future
How is it going now? Having the same problem.
HUGE THANK-YOUR Dr. JEFFREY. Extremely helpful. A thousand thanks.
A few years ago I dislocated my shoulder pretty bad and haven’t gone to a doctor yet. Recently it flared up and became very painful. It popped out slightly a few times in one day. These exercises have helped my shoulder tremendously by helping stop the pain, gain strength and stability. Gives me hope that I won’t need surgery as long as I stick with exercises like these. Thank you
Thank you, thank you! Comprehensive, clearly explained, something I can really work with. Feeling so much more positive 🙂
👍Thank you, Dr. Peng for this great and thorough video!
very well done video, thank you!
best video I have seen for shoulder problems in a long time, thanks for sharing, the advice and explanations are 10/10 :)
Thank you for your videos. Have been diagnosed with a partial tear rotator cuff recently, trying to avoid surgery.
Thank you so much
I began having the shoulder pain since a week
I chanced upon your video & am optimistic of resolving my problem
Best vid I've seen so far. By far. Very good explanation of what is going wrong in the shoulder. Absolutely dedicated to do the exercises for the coming 6 weeks!
Thank you so much Jeffery. I thought I had to have surgery. Thank you so much.
Thank you for sharing this video and I’m definitely will do this shoulder exercises. Claiming and hoping for getting better my shoulders problem and I really hope also that it will work out to get the pain/information in my hands/fingers. Have a great day.
Thank you so much for your informative videos! I am 66 years old and dealing with significant pain in my shoulder that is impairing mobility in my personal and professional live (still working part-time as a PT Asst) ! I have consulted my PCP who has referred me to ortho, but am underinsured and cannot afford any invasive procedures. I look forward to gaining relief with this exercise program!
Loads of blessings to you child. I am 64. I think this will help me all my life❤
Thank you Dr. Peng! Much appreciated!
I have frozen shoulder 8 days now. Im 54 and diagnosed with calsified tendonitis 10yrs ago . Unfortunately my doctor retired 9 yrs ago and cant find another. This is 4rth time having this in 8 years. This time is by far the worst. Nothing works for the pain nothing. Went to hospital and after 11hrs the doctor says you have frozen shoulder...duh. go home take tylenol. I ask for xray explaining this not my first dance. She asks me if im a doctor( sarcasm of course) i say no but i can read , and ask her if she every had frozen shoulder. She said no. So i guess we both dont know everything. What i do know is if (the doctor) had this you'd want to find out whats goin on inside and fix it. I remember 30plus yrs ago doctors were like detectives they would really try to help. These young doctors todsy just dont have that same work ethic. Just go home and take pills moto. Treat symptoms not the problem. So here i am learning every thing i can, become my own dam doctor
I had that. A steroid shot fixes it in 10 minutes
This is so true. Its a god damn shame
The more they can string you out the more money they make.
Also calcification tendonitus is different than frozen shoulder
Thank you. You explained it very well and learned a lot.
Hello Dr. Peng. Very helpful your videos.
Thank you.
Thanks Doc.❤
Thanks man! You did a great job, all i needed to know was here🙏
this video probably saved me so much money thank you so much
I have to start doing what u teach us. So clear and easy to understand presentation. I’ve gone to a dr and spent a bit much now. Thank u and God bless u more Dr. Peng!
Going to try this routine,let's see how it goes.4yrs with this pain.This 1st session has relieved some pain already so far.
Thank you so very much...your explaination is so detailed...suffering shoulder pain for nearly 2 months now.
Excellent, excellent video and presentation! Thank you so much. I'm 61 years old and am very active and exercise a lot (pushups, HIIT, Bands work, biking, yoga). About 6 weeks ago I got a terrible pain in my shoulder while excecising (pushups). I kept working through it for several sessions, but things got worse. Now I've been laying off exercise, icing and trying to fins the secret to what stretches to get better. Pain is in the back of the blade, nd the side of the shoulder. Sleeping is also painful. Anyway, I really appreciate how you got right to the info and your visuals were SO helpful. Just can't say enough. Hopefully, some of your suggestions will crack the code. Thank you!
Thank you for the video and information.
Hi Jeffrey, your video is very informative and done nicely; I am an Internal Medicine Physician and I can relate to the science you added throughout video to explain the rehab program.
Worked amazingly!
@Jeffrey, very apt video of exercises for Rotator cuff recovery 👌👌👌👍👍
Thanks Doc.
Thank you for your time making this video educating people
I have had this pain in my right shoulder for 10 years, currently start a rehab problem and physiotherapy. Started feeling better, and these exercises will also help. I always believe this exercise will solve this problem.
Thanks for making this video.
I like his style and especially counting down to relief, some of these are hard and hearing him say amd 3, 2, 1, ahhh.... haha!
Im 41 yrs old now my shoulder one of my problem. Hoping i will try my best as what you share your knowladhe. And thank you. From cebu phls
Fantastic video.. Thanks this will really help..
I've been an Aged Carer for 12 yrs, i got Adhesive Capsulitis last yr and it's been a year now that i haven't work...i live in pain and frustration
I had 8 cortisone injections for 1 yr and I'm still in pain
I stopped...I'm just doing my own exercises at home now with the help of UA-cam Drs...thanks for sharing ❤
thank you. I just tried this for the second time and I have experienced noticeable pain relief
Thank you so much for explaining everything so clearly. I have the exact problem on my right shoulder and no doctor or physician has been able to help or explain the problem to me. I did the exercises with your video and I feel a lot more relaxed than before I started. Many thanks for your presentation.
Doc just started this exercise. Excellent !!
Thank you sir for detailed information
Thank you Dr Peng, very informative video.
Great video Jeffrey thank you for uploading this for us all!
This really helped and solved my shoulder pain! Thanks a lot!
Thank you for this video, very helpful, and much better, than, the P.T. I've had. I just had a cortisone shot, in my right shoulder, so I'm going to approach this slowly.
Excellent video. I'm just about recovered from a recent cuff/tendon injury.
Thanks dr jeff, hv the rotator pain for weeks, hv tried out yr exercise. Felt better. Will continue to do self rehab for next few wks.
Thank you very much! Your info has made a BIG difference.
Thankyou. I will try your recommendations.
Really great-love the anatomical explanations and thorough resistance exercises and stretches! Thanks so much for making this.
Nice!
Thank you Dr Peng! Immediately felt some relief so I'll keep going with the program
An angel. Man ❤❤❤
That 's great ! Thank you so much Dr Peng....
Thank you so much I am having shoulder pain in my right shoulder for almost 2 months. I will do this exercise. Hod bless
HI DR. WATCHING YOUR VIDEO AGAIN ,,I HAVE A SMALL TEAR AND YOUR VIDEO THIS ONE IS HELPFUL THANKS...
Thank you for a very useful and effective exercise routine
Thank you for clear explanations of the anatomy and the exercises.
Glad it was helpful! Thanks for your comment!
Thanks for the intel Doc. the workout is amazing!
I have always suffer pain from my right shoulder since i was a kid, had it dislocated several times, i am 60, these exercises feel natural and helpful, thank you.
what a great exercise , Thank you !
Excellent. Thank you.
Another excellent video. Thx dr. peng!
thanks dr. peng. you answered my question on the time lines between symptoms to shots and muscle relaxers to self therapy
This only makes the 3rd time for me doing these exercises and wow is all I can say I can’t believe how much less pain I have in my shoulder already really after the 1st time the pain eased a lot and just keeps feeling better every time I do these thank so much for this
I thought for sure I was gonna need surgery
I was booked to have surgery in Jan 2024. I fell in Nov and was literally rushed to make a decision to have the op and given Cortisone and anti inflammatory. I never went back for op and I discovered your videos. It's been a week doing your exercises. I had such pain in the shower for 3 months, but this week I am washing with less pain. Pain is lessening by the day. I am keeping up with this. At 70yrs old I really don't want any more ops. Thank you so much. Wish we had more Dr's like you. Honest! 🎉
Thank you Dr. Im trying it now..
Wow esto me a ayudado muchisimo mil gracias .....
Thank you, GREAt video!
Thank you so much❤
Thank you❤
Thank you for the video. I have a complete tear of my rotator cuff AGAIN and this is helping with the pain
Had rotator cuff this worked so quickly thanks
Thank you Dr Pang, great recommendations! I’ve had bicep tendon surgery on my left shoulder and rotator cuff tear surgery on my right many years ago so I’m familiar with these exercises. I irritated my left shoulder about a month ago from golf and was diagnosed with rotator cuff tendinitis. Do you recommend ice or heat after your exercises? I have heard ice first then heat. Thanks. And I hope Stanford finds a good home after the demise of the P12!
THANK YOU
Thanks doc. I do during video this tasks and it worked. You helped so much cos I had this pain during 4months
Thank you!
Wow, great video. Definitely will use these exercises. Can't get in to pt for a bit, so trying to get exercises to do ahead of appt.
Thanks for a great video. Nice and clear workout and stretch routine.
Excellent 👌
So good exercises
Thank you very much Doc for sharing your knowledge with us. Feel better now for my shoulder and neck pain
Great!