I am going to try these exercises! My Lat. Dorsi muscles were relocated and used in breast reconstruction (after bilateral mastectomy). I have had terrible pain off and on at the bottom of my shoulder blade - so much so sometimes I can't take a deep breath and everything gets stiff. A chiropractor thinks these muscles are the culprit. I'm sure hoping these exercises do the trick!
Thanks for the video and exercise demo`s, they make a huge difference. I`m reasonably fit for 60, pull ups, dips, pushups etc are no great problem but my shoulder mobility is terrible.. External rotation is the main hurdle, cant get even close to 90/90. Will give these 3 exercises a go and see if i can turn back the clock. Keep up the good work :)
I’m glad the video was helpful! I would also recommend trying the exercises in my shoulder mobility video. Here is the link. ua-cam.com/video/GaiBcI4BelM/v-deo.htmlsi=P8Nffjl7nvEIamzU
I may not be able to cover this one as I don't get asked about it very often. Have you tried implementing eccentric focused curl variations? Where you use the uninjured arm to help lift the weight and then slowly lower the weight back down with injured arm only?
@@RehabScience yeah i tried. Doctor said i dont see anythink in the tendon. But i still have the pain. When i am supinating my biceps a noise coming and there is a feeling i cant describe. It feel like burning. i cant brush my teeth. I have pain when my biceps in little bit supinated.
@@nathandallaire9116 Is it tennis elbow that you have? what you described sounds like tennis elbow. just do these exercises here for about 1-2 months and all the pain will be gone! ua-cam.com/video/we4UoiKG3Co/v-deo.html&ab_channel=JamieS.Dreyer
My external rotation strength on one side has reduced so much that I can only manage about 5 reps with a 2kg dumbbell, before the max range of motion starts to reduce drastically with each rep, shake and fatigue. Then I try some ecedntrics to get a few more reps in, then I reduce the weight to 1.5kg to squeeze out for a few more. Hanging from a bar 5+ times a day is what stopped the pain. The pain would be extreme for about 25 minutes every morning then just kind of go away, it would shoot across the teres minor and down to where the shoulder and bicep meet on the outer side.
I have the same exact pain. Radiates from the back of shoulder down the back of my tricep where the shoulder and arm muscles meet on the outside. I haven't worked out in 1.25 months. Sucks. It's gotten so much better however. I think it's just classic tendonitis that i kept working out through the pain (stupid) for like 4 months. Mostly hurts in the morning like yours. Haven't even done rehab exercises bc I just want the pain to be completely gone first
Are these exercises good if the individual has calcific tendonitis in the infraspinatus tendon? from what I understand it can be helpful to strengthening the muscle but what if it hurts the patient?
Specific question, but is There an alternative to the second exercise? I suffer from clicking shoulders due to Weak infraspinatus but this and also the third exerice triggers the clicking!
when I do these exercises, especially the last one I feel a pinching pain towards the back part of my shoulder/armpit area. Any tips or advice> Not sure whats wrong with my shoulder
In many cases, that one is fine to do, but it does vary from person to person. The best thing would be to experiment with it and see how your body responds.
I know it's been like a year since you posted this, so I'm not fully expecting a reply, but boy, would that make my month. A year ago this week, I was diagnosed with parsonage turner syndrome, affecting my infraspinatus and teres minor. I can't afford physical therapy, and I keep pushing myself when I shouldn't be, so it's been a slow burn that I'm tired of putting myself through. When I pull my left shoulder back and rotate my arm clockwise, I can feel something rubbing against something else, and my shoulder makes a popping noise. I don't think that's ever happened doing the 3 pt exercises I've been doing, but wow do they still burn. What I'd like to know: are there any good books, articles, videos, or resources in general you'd recommend for me to get all of this figured out alone without being able to see a physical therapist? Anything would help. My biggest problem can't be fixed by information, it's just the fact that I can't make it routine to do PT alone. It's a start, though, and I put a pause on training for a month now, so my shoulder has had time to rest. I'm grateful for the resources you've already posted online, you're changing lives. Thank you
Question, ive dislocated my shoulder around 20 times after a car accident and even had an operation. Should i still try these excercises if i can't do full ROM? Because my infraspinatus in "inactive on the right side"
Love this! Thank you Tom. - in exercise 3 is it important where your elbow is (for the arm that is moving)? It seems you have your arm partly extended with your elbow away from your body but my inclination is to keep my elbow bent and closer to my body through the movement. Is one way better than the other?
You’re welcome! In the third exercise, you want to be performing a movement that is fairly similar to what I am doing in the video. That movement is supposed to be like drawing a sword, and then reaching diagonally across the body and overhead.
I can’t move my forearm above about horizontal in the lying on the side external rotation exercises. It is like my muscle hits a stop at that point. I can move about as far with a 4 lb dumbbell as I can with no weight at all. Any advice how to get more range of motion?
Doing the side-lying external rotation I can not get my wrist above level or 90 degrees with the right side and 110-115 ish left... These will help get that range of motion back?
Yes, these should help if your mobility deficit is due to weakness in the external rotator muscles. If your lack of mobility is due to a restriction in joint mobility, then stretching exercises would be more appropriate. It's hard for me to say without evaluating you. If you can passively move your shoulder through full external rotation range of motion, then the issue would be related to muscle weakness. Does that make sense?
Visited Key West. There’s a shortage of great sports massage therapist and proficient chiropractors. I visited a few practices while staying down here and all of them are no where near the level of these top you tube guys. Anyone desiring to start a chiro or sports massage practice in Key West? There is a shortage and people here that have money to spend for great service
Whenever I put my shoulder into the position of the 2nd exercise (where the hands are parallel to the ear, almost like a field goal) it causes crackling and popping in the back of my shoulder...almost like it's worsening my labrum tear. Do you have any advice as to why this happens during this particular movement?
Yes, but a dumbbell will not work as well. The advantage of the band is that it continues to apply resistance throughout the range of motion. A dumbbell will become easier as the arm nears a vertical position, which means the rotator cuff will not be challenged much in the upper part of the range of motion.
Ice can help relieve pain, but we have more and more research showing that ice can actually slow the healing of soft tissue injuries. So, I would avoid using ice if you can.
These are great, esp second and third. It’s very helpful to actually see you perform them. Thank you very much!
You’re welcome! It’s nice to be able to demonstrate things in more detail on UA-cam.
Thanks! I’ve had left shoulder issues for years, only hurts to sleep on the shoulder side, no other issues, and and your exercises has helped.
Glad to hear the exercises have helped!
Thank you! I do have a small tear. I will work with your recommendation for strengthening.
I hope the exercises help you!
I am going to try these exercises! My Lat. Dorsi muscles were relocated and used in breast reconstruction (after bilateral mastectomy). I have had terrible pain off and on at the bottom of my shoulder blade - so much so sometimes I can't take a deep breath and everything gets stiff. A chiropractor thinks these muscles are the culprit. I'm sure hoping these exercises do the trick!
Thanks for the video and exercise demo`s, they make a huge difference. I`m reasonably fit for 60, pull ups, dips, pushups etc are no great problem but my shoulder mobility is terrible.. External rotation is the main hurdle, cant get even close to 90/90. Will give these 3 exercises a go and see if i can turn back the clock. Keep up the good work :)
I’m glad the video was helpful! I would also recommend trying the exercises in my shoulder mobility video. Here is the link. ua-cam.com/video/GaiBcI4BelM/v-deo.htmlsi=P8Nffjl7nvEIamzU
The third one fucked me up in a good way! it's the one I was looking for
waiting video for lower biceps tendonits in elbow side
I may not be able to cover this one as I don't get asked about it very often. Have you tried implementing eccentric focused curl variations? Where you use the uninjured arm to help lift the weight and then slowly lower the weight back down with injured arm only?
@@RehabScience yeah i tried. Doctor said i dont see anythink in the tendon. But i still have the pain. When i am supinating my biceps a noise coming and there is a feeling i cant describe. It feel like burning. i cant brush my teeth. I have pain when my biceps in little bit supinated.
Are you still having issues with it? I was able to heal mine, I can tell you how if you're still struggling with it
@@robotickzplease share
@@nathandallaire9116 Is it tennis elbow that you have? what you described sounds like tennis elbow. just do these exercises here for about 1-2 months and all the pain will be gone! ua-cam.com/video/we4UoiKG3Co/v-deo.html&ab_channel=JamieS.Dreyer
My external rotation strength on one side has reduced so much that I can only manage about 5 reps with a 2kg dumbbell, before the max range of motion starts to reduce drastically with each rep, shake and fatigue. Then I try some ecedntrics to get a few more reps in, then I reduce the weight to 1.5kg to squeeze out for a few more. Hanging from a bar 5+ times a day is what stopped the pain. The pain would be extreme for about 25 minutes every morning then just kind of go away, it would shoot across the teres minor and down to where the shoulder and bicep meet on the outer side.
Dead hangs can be a very helpful strategy for many types of shoulder pain. Glad you found something that helped!
I have the same exact pain. Radiates from the back of shoulder down the back of my tricep where the shoulder and arm muscles meet on the outside. I haven't worked out in 1.25 months. Sucks. It's gotten so much better however. I think it's just classic tendonitis that i kept working out through the pain (stupid) for like 4 months. Mostly hurts in the morning like yours. Haven't even done rehab exercises bc I just want the pain to be completely gone first
My shoulder wont stop cracking and popping during these exercises at every moment.. doesn't hurt though. Should I continue or stop?
Maybe do these with the shoulder blade tight
Inject HA in your shoulder
tren @@saeedheydari1513
@@saeedheydari1513HA?
Is that a peptide or something?
Are these exercises good if the individual has calcific tendonitis in the infraspinatus tendon? from what I understand it can be helpful to strengthening the muscle but what if it hurts the patient?
Specific question, but is There an alternative to the second exercise? I suffer from clicking shoulders due to Weak infraspinatus but this and also the third exerice triggers the clicking!
when I do these exercises, especially the last one I feel a pinching pain towards the back part of my shoulder/armpit area. Any tips or advice> Not sure whats wrong with my shoulder
I have ac joint arthiritis. Do you think the sword exercise would hurt me ?
In many cases, that one is fine to do, but it does vary from person to person. The best thing would be to experiment with it and see how your body responds.
I know it's been like a year since you posted this, so I'm not fully expecting a reply, but boy, would that make my month. A year ago this week, I was diagnosed with parsonage turner syndrome, affecting my infraspinatus and teres minor. I can't afford physical therapy, and I keep pushing myself when I shouldn't be, so it's been a slow burn that I'm tired of putting myself through. When I pull my left shoulder back and rotate my arm clockwise, I can feel something rubbing against something else, and my shoulder makes a popping noise. I don't think that's ever happened doing the 3 pt exercises I've been doing, but wow do they still burn. What I'd like to know: are there any good books, articles, videos, or resources in general you'd recommend for me to get all of this figured out alone without being able to see a physical therapist? Anything would help. My biggest problem can't be fixed by information, it's just the fact that I can't make it routine to do PT alone. It's a start, though, and I put a pause on training for a month now, so my shoulder has had time to rest. I'm grateful for the resources you've already posted online, you're changing lives. Thank you
Can't do the last exercise if you got bicep tendonitis aswel as infraspinatus injury
Question, ive dislocated my shoulder around 20 times after a car accident and even had an operation. Should i still try these excercises if i can't do full ROM? Because my infraspinatus in "inactive on the right side"
Love this! Thank you Tom.
- in exercise 3 is it important where your elbow is (for the arm that is moving)?
It seems you have your arm partly extended with your elbow away from your body but my inclination is to keep my elbow bent and closer to my body through the movement.
Is one way better than the other?
You’re welcome! In the third exercise, you want to be performing a movement that is fairly similar to what I am doing in the video. That movement is supposed to be like drawing a sword, and then reaching diagonally across the body and overhead.
What else I can use for weight I don't anything to put some weight in my hands snd thank you
A filled water bottle or something similar often works well.
I can’t move my forearm above about horizontal in the lying on the side external rotation exercises. It is like my muscle hits a stop at that point. I can move about as far with a 4 lb dumbbell as I can with no weight at all. Any advice how to get more range of motion?
Doing the side-lying external rotation I can not get my wrist above level or 90 degrees with the right side and 110-115 ish left... These will help get that range of motion back?
Yes, these should help if your mobility deficit is due to weakness in the external rotator muscles. If your lack of mobility is due to a restriction in joint mobility, then stretching exercises would be more appropriate. It's hard for me to say without evaluating you. If you can passively move your shoulder through full external rotation range of motion, then the issue would be related to muscle weakness. Does that make sense?
Do you do these exercises before or after your workout? Please mention this
These should be a part of your shoulder workout.
Can I do exercises with neck disc hearniations and shoulder impingement?
Me to
What can I do if my infraspinatus has collapsed? It's been this way for years.
Visited Key West. There’s a shortage of great sports massage therapist and proficient chiropractors. I visited a few practices while staying down here and all of them are no where near the level of these top you tube guys. Anyone desiring to start a chiro or sports massage practice in Key West? There is a shortage and people here that have money to spend for great service
D2 Flexion is it just like excercise for our delts?
Whenever I put my shoulder into the position of the 2nd exercise (where the hands are parallel to the ear, almost like a field goal) it causes crackling and popping in the back of my shoulder...almost like it's worsening my labrum tear. Do you have any advice as to why this happens during this particular movement?
Try without weight or even do a less range of motion
could I do the third with a dumbbell?
Yes, but a dumbbell will not work as well. The advantage of the band is that it continues to apply resistance throughout the range of motion. A dumbbell will become easier as the arm nears a vertical position, which means the rotator cuff will not be challenged much in the upper part of the range of motion.
I feel the pain whenever I do a lat pulldown or a row.
The sword drawing exercise - what is it targetting exactly?
Multiple rotator cuff muscles (supraspinatus, infraspinatus and teres minor).
Can a golf swing agitate teres minor?
Is it useful to ice after exercising these?
Ice can help relieve pain, but we have more and more research showing that ice can actually slow the healing of soft tissue injuries. So, I would avoid using ice if you can.
That first one burned but near the end.
Does an infraspinatus tear cause pain in the neck? At the point where my skull meets my neck?
i cant even do the 2nd one without extreme pain :(
I would skip any exercises that cause more than mild pain. You can re-test them after a few weeks.
Whenever I do the first exercise I feel it in the front of my shoulder. Close to my armpit
I thinkt that might have to do with subscapularis
Couch my left shoulder dislocated 1month ago so can i sleep with my dislocation shoulder