Start With These 3 Rotator Cuff Exercises to End Shoulder Pain
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- Опубліковано 17 чер 2024
- Shoulder pain and rotator cuff tears can heal without surgery. But knowing which shoulder exercises will help and which can cause more pain is critical. This video shows you which shoulder exercises to begin with first.
There are four rotator cuff muscles of the shoulder (supraspinatus, infraspinatus, teres minor, and subscapularis). These shoulder muscles are important to stabilizing the shoulder joint. The supraspinatus muscle can get impinged and have tendon tears which can be very painful.
Many times the rotator cuff muscles become weakened and put the shoulder joint and the supraspinatus tendon at risk of pain and pathology. In this video we go over the anatomy of the rotator cuff, how it becomes injured, and give you 3 exercises to start strengthening.
The first thing to do when starting a rotator cuff rehabilitation exercise program is to make sure you are not creating further irritation and inflammation to the shoulder. Tissues that can be inflamed in the shoulder include the shoulder tendons, subacromial bursa, the joint capsule, cartilage, and nearby shoulder muscles.
Some other conditions that can mimic a rotator cuff tear and cause shoulder pain are biceps tendonitis (aka bicipital tendonosis), anterior shoulder impingement syndrome, and SLAP lesion. Working to strengthen the stabilizing muscles of the shoulder and scapulothoracic joint can be helpful for shoulder pain and help reduce inflammation.
The exercises and concepts in this video, were learned from Dr. Dale Buchberger through his Buchberger-12 manual and video (available on iTunes and Kindle) and seminars I attended. These are the first three rotator cuff exercises to try if you are having shoulder pain.
Dr. Buchberger's books and video show a thorough and effective twelve exercise program designed to strengthen the rotator cuff and shoulder blade stabilizing muscles. You can check out his website and products at www.shouldermadesimple.com.
DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk. - Навчання та стиль
This is so crazy, as a lifter I feel like I've never actually FELT my rotator cuff muscles burn in an exercise like the last one. Thank you so much for sharing with us, I hope after continuous practice of these exercises I can get back to lifting!
You're very welcome! I hope you get to feeling 100% soon so you can get back to doing what you love!
Thank you.
You're welcome!
Thanks
I'm glad you found this video helpful.
Clicked for the thumbnail. Stayed for the great advice
Glad you stayed😁! Thank you so much Shahid.
These will definitely help me in surfing. Do you have any ideas for stretching and helping with tightness in the shoulders?
no
Thanks!
I have been diagnosed with a rotator cuff injury (supraspinatus) more than a year back, and it has been lingering ever since.
I'm going back to my sports physician for a check-up and ask him if these exercises are appropiate for my case. I hope so, because it's really annoying when you get pain everytime you do something overhead.
Thanks again for your quick reply
Johan
I hope you have found relief from your pain. Thank you for your comment.
@@PositiveMotionChiro Holy smoke, I didn't expect a reply after 10 years! I can gladly tell the pain is gone now :)
Uploaded so far in the past and i enjoy this help now in june 2022... just what I need. I have already tips from my Rolfer, which i can complete, now that the inflammation has receded...
Glad it helped Edwig Carol! I hope you get back to feeling 100% soon. Take care.
LOL at the thumbnail!
I know. UA-cam generated and definitely a fun clip to pull from the video. 🤣
Older archer. Seems as though this approach might help relieve my chronic bow arm and shoulder pain. Even dropping to lighter draw weights hasn’t helped much
I hope it helps you feel better. Archery is an amazing sport but it can be tough on your arms.
Will this help with shoulders that feel like they've fallen forward? Ive got so much pain in upper back and it feels hunched over. My neck muscle, chest and shoulders are so tight and painful. I need exercises to strengthen my back. Anything u can recommend?
When I just use my rotator cuff to raise my arm it hurts, but when I use my arm muscles to support raising the shoulder, it doesn't hurt. Is this a rotator cuff tear, shoulder impingement, etc.? Is it easy to tell without getting an X-Ray or an ultra sound?
That thumbnail tho..
Yeah, I know. It was autogenerated from UA-cam which is hilarious. :)
@@PositiveMotionChiro Not "hilarious." If you can fix it you should.
@@adalaya56 chill out, life is more fun if you don't try to find offence everywhere. A sense of humour makes life easier.
I don’t have any strength in both of them I can even raised and I am in a lot of pain, I had gone to a chiropractor but she never did almost anything regarding this problem I am going to do what yo7 are doing see if that works
💎👍👍👍
Thanks for the diamond and three thumbs up. That makes me smile! :)
Thank you for the impressive and clear explanation on lower back pain (Si joint )
Now I know I have an Si joint problem based on your diagnostic explanation.
I visited TCM for treatments like accupunture, suction snd heat treatments and massage. The acute pain just comes back once in awhile esp when travelling in bus or train or seating down for a meal for sometime. When i stood up I just couldn't take a step forward bec of the excruciating/ acute pain on my lower back, but got to wait for 30 sec to 5 mins before i could get out of the bus or move forward.
What is the name of the belt you recommended to be worn to correct the Si joint problem. Where can i buy it?
Thank you again doc.
I'm glad that you found the information in the video helpful. It sounds like you have been dealing with pain for awhile now. I hope the information in my video will help you feel back to 100% soon.
The belt that I recommend is by Serola. I find the velcro lasts, it doesn't slip like some others, and has quality craftsmanship. he sacroiliac joint, or SI joint, is a common, but often overlooked, cause of lower back pain, sciatica pain, and pelvic region pain.
* Links discussed in video are found below. Click "SHOW MORE" *
When not properly diagnosed SI joint dysfunction and/or SI joint instability can lead to frustrating results from traditional treatment for these common conditions (back pain, sciatica, etc). Here is a link for the belt: Serola Sacroiliac Belt: amzn.to/3hkiIjh
I hope that helps. Take care!
i dont think these are type of positions i searched for
This video is about shoulder pain and rotator cuff issues. The exercises and positions are specific to shoulder pain. I hope that helps.
Hi
I just wondered if you need to master the first exercise before you go to the second, or can you do them both at once?
Also, when you are ready to do the third, is it best to keep doing the previous ones to, or is the third one enough to maintain and develop the rotator cuff muscles?
With regards
Johan
Hi Johan,
Yours is a great question. It is not necessary to master any of the exercises before going on to the others. They are all complimentary to each other and the benefit is gained from doing them all.
Take care!
As far as I understand, theese exercises are to be done in the case of external rotation range of motion loss, and pain when external rotating the shoulder joint, right?
Thanks,
Gabi
Hi Gabi,
These exercises can help with a host of shoulder pain problems including rotator cuff tears, shoulder impingement syndrome, biceps tendonitis, frozen shoulder, etc. It is always best to work with a licensed health care provider to determine what exercises are most appropriate for your specific condition.
If there are trigger points in the rotator cuffs and the range of motion is lost for the scapulae retraction and external rotation, should I wait until the trigger points are released or should I still go on with stabilizing exercises?
Great question again Gabi!
I find that many times it is necessary to gain stability (through stabilizing exercises) as you increase flexibility in the surrounding tissues through soft tissue therapies like trigger point work, Graston technique, sports massage, chiropractic, physical therapy, etc. It is the combination that seems to work better for me than doing one without the other.
I hope that helps!