NOTE: This is an updated version of a video we uploaded a couple of weeks ago. We always strive to publish high-quality content that includes correct and accurate information. The old video had some missing key information so we felt it was necessary to replace it. Exercises and video highlights: 01:25 - Anatomy info 03:15 - 2 BIG mistakes 04:40 - Study on "Rehabilitation Following Subscapularis Tendon Repair" 05:30 - Pec Major Stretch 06:55 - ASMR: Teres Major 08:33 - 3-Way Subscapularis ISOs 13:10 - Shoulder Circles (90° Elbow) 16:05 - Pushup Plus 17:50 - Next steps
I haven't been doing horizontal pressing for 3 months because my right shoulder hurts in that exact spot! I've tried focusing on vertical presses, but the pain remained the same. I just tried those exercises, and wow, I felt instant relief! I was really struggling to keep my right hand behind my back during that exercise. I will keep doing those exercises and progressively overload. Thank you so much for your knowledge and kindness!
Eric,l am a Fitness and Pilates Teacher: you help me the most with your approach and explanation to find the pieces of my puzzle!Your knowledge is so precious 👍👍💯💯
Thank you! I have been following you now for a couple of years. I really like your exercises that seem to be gentle, safe but effective. And I like your explanations too!
I appreciate your videos! I get ideas of exercises I can try and with your explanations, know what form is important to keep while doing them so I can stay safe and get the benefit of doing the exercise correctly. 66 yr old here with lots of Ortho issues brought on by poor lifestyle. Thank goodness for social media opening my eyes to better health!
THANK YOU! I have AC impingement and scapula bursitis. Physio 6 months nd so many flare-ups. I kept saying I felt my scapula was not moving correctly like something was stuck near the border and fell so bruised. Started rolling with a tennis ball and freed it up straight away! Also, your exercise where you raise & shrug then down is 💯
You are so welcome and we are happy that you found us. Keep working on the exercises and you will improve with time and practice :) - Coach Joshua, Team PM
its been 8 years that i have been suffering from shoulder dislocation . 5 months ago its repeated for both my shoulder and it finalize with 1 surgery . they recommend me to make surgery for other also but i refuse it . i'll started to search shoulder anatomy to make it better with exercies. this video gave me more than i know its good one thanks bro i hope you will make a seperated video for shoulder dislocations
You are in the right place. Consider doing the Shoulder Pain Solution program: www.precisionmovement.coach/shoulder-pain-solution-yt We've got you covered! - Coach Joshua, Team PM
omg, that Teres Major ASMR is painful (which means it's probably beneficial). And the rotation exercise felt like I was using dormant muscles. Another great set of exercises. Thanks!
Hi! I really appreciate this video! It is uncomfortable for my wrists to do push ups. Is doing a supine push up plus with a dumbell good enough to get the job done?
Tore my right rotator cuff playing tennis, confirmed my an MRI, a little over two years ago. Used your exercises to rehab it and now it is back to normal with full range of motion and no pain. Took a fall two weeks ago with my left arm out and know now that I damaged the subscapularis. Do you think it can also be rehabbed or is the subscapularis harder to recover than the supraspinatus tears?
Had an MRI and was diagnosed with subscapularis tendinosis, supraspinatus tendinosis, and bursitis of the shoulder. I had an injection of corticosteroid last week. I start physical therapy this week. I'm curious what the exercises will be. This will be my second time with PT. My goal is to be able to do heavy pressing movements again without pain.
Hey! Thanks for sharing that. How are you now? These exericses can help and also consider starting the Shoulder Pain Solution program. It was designed with people like you in mind. www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
hi - great video. I smashed ALL my rotator cuff muscles in motorbike accident and fractured arm. 2 months later I still only have 80% motion in my arm - these are really good for me. How much longer is this going to take until full motion - it's soooo slow....and I massage > stretch > strengthen most days.
Hey! We are so glad that you reached out to us and are here to help you to recover from that accident. These exercises are a good start and you will notice changes after 2 - 4 weeks of consistent practice. The Shoulder Pain Solution program can accelerate your return to full function: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM
Ok 12 weeks after a humeral head fracture and pestering doctors in the useless UK medical services, I finally find out I have tears in my supraspinatus tendon (which I had guessed) AND my subscapularis tendon. I had thought it was the long head of the biceps but as they are so close that subscap tendon will be irritating the biceps one. Aaargh. I can only manage the first exercise! Help! Is this because of the supraspinatus tendon? Is there anything else other than that first exercise I can do or shall I just stick with that for now? Thank you. I feel like death in some ways but so glad I know why I can't do some fairly standard things after 3 months.
Hi and thanks for writing! These exercses are a good start and keep working on them according to your capabilities. Also, check out the resources in the video description. Especially, the Shoulder Pain Solution program. Let us know if you have any more questions :) - Coach Joshua, Team PM
Thank you coach for the video, these are my problems: Mild tendinosis changes of the rotator cuff tendons, particularly for the subscapularis with a small tear at the bursal fibers of the myotendinous junction of the supraspinatus. Doubt on the presence of a small tear at the glenoid labrum at 2 o'clock. Will these exercises help me to fix the pain?
Please try them out and let us know how it goes. Also, consider doing the Shoulder Pain Solution program: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM
Thanks for trying it out. Stop doing any exercise that causes pain unless you can modify it in order to do it pain-free no matter how small the range of motion is :) - Coach Joshua, Team PM
It's hard to say from our vantage point. The Shoulder Pain Solution program was designed with people like you in mind. It's hard to say if you can avoid surgery from our vantage point. However, the program may help you to avoid it. If nothing else, it will better prepare you for a procedure and help you to recover faster afterwards. www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
Pectoralis is very strong ,if we just focus on shoulder external rotators and extensors concentrically and internals eccentrically,will it work in rotator cuff injuries ?
It's important to focus on everything in that region and not just specific sets of muscles. That's why our routines/programs are so comprehensive :) - Coach Joshua, Team PM
Can this be added to the rehab portion of your Shoulder Pain solutions program? I just started it and was wondering if I could add some of your other exercises (this one and the recent serratus anterior) to the rehab program. Thanks
Hi! Stop doing anything that causes pain unless you can modify it in order to do it pain-free no matter how small the movement is. Keep us posted on your progress :) - Coach Joshua, Team PM
I dropped a 90 pound dumbbell on front of the shoulder a month ago , the bear bug test is the only thing that positive and i have full range movement but i have pain when lifting weights and i have avoided that for a month , the second exercise hurts alot and i think the pain is focused on the top of the bicep tendon or around that area . If the exercises hurt should i do them ?
Hey! Thanks for trying out the exericses. Stop doing any that causes pain or that you cannot modify in order to do it pain-free. Modificaitons include moving slower and smaller. Try that out and let us know how it goes. Also, check out the resources in the video description for more ideas. Especially, the Shoulder Pain Solution program :) - Coach Joshua, Team PM
@@PrecisionMovementCoach can I start working out as it's been over month when I test it the bear hug test is the only thing positive and the pain I feel is mostly around the bicep tendon a little lower than the shoulder joint . , can I start liftting weights and start by doing exercises with 5 pound dumbbells even if the hurt ? . Thank you for replying. Love your channel
You do not train your shoulder. You hawe to find find which excersise you shoulder want . What all this people always say sentence about something which is so naive, stupid and inappropriate. Traying to do brain washing to people
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](/img/tr.png)
NOTE: This is an updated version of a video we uploaded a couple of weeks ago. We always strive to publish high-quality content that includes correct and accurate information. The old video had some missing key information so we felt it was necessary to replace it.
Exercises and video highlights:
01:25 - Anatomy info
03:15 - 2 BIG mistakes
04:40 - Study on "Rehabilitation Following Subscapularis Tendon Repair"
05:30 - Pec Major Stretch
06:55 - ASMR: Teres Major
08:33 - 3-Way Subscapularis ISOs
13:10 - Shoulder Circles (90° Elbow)
16:05 - Pushup Plus
17:50 - Next steps
I haven't been doing horizontal pressing for 3 months because my right shoulder hurts in that exact spot! I've tried focusing on vertical presses, but the pain remained the same. I just tried those exercises, and wow, I felt instant relief! I was really struggling to keep my right hand behind my back during that exercise. I will keep doing those exercises and progressively overload. Thank you so much for your knowledge and kindness!
Thanks for sharing!
It makes us feel great to read that our content helped you out.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Eric,l am a Fitness and Pilates Teacher: you help me the most with your approach and explanation to find the pieces of my puzzle!Your knowledge is so precious 👍👍💯💯
Thanks so much for following along. We really appreciate that!
Your kindness is elseen not only through your amazing videos but also the way you reply to all with such courtesy. 🙏
Awwww....thanks for that :)
We really appreciate that and are here if you ever need more advice or assistance.
- Coach Joshua, Team PM
great information for my shoulder rehab. thanks for sharing your knowledge!
Glad it was helpful!
Another great tutorial for us suffering from shoulder pain, thanks coach E!..
You are welcome :)
Great information, thank you 👌🏽
You're the best to do it, Coach E! Cheers.
:)
Thank you! I have been following you now for a couple of years. I really like your exercises that seem to be gentle, safe but effective. And I like your explanations too!
Thanks for your continued support :)
One of the best videos that helps with my shoulder problem with exercises!❤
Nice!
So good to read that :)
I appreciate your videos! I get ideas of exercises I can try and with your explanations, know what form is important to keep while doing them so I can stay safe and get the benefit of doing the exercise correctly. 66 yr old here with lots of Ortho issues brought on by poor lifestyle. Thank goodness for social media opening my eyes to better health!
Thanks for watching and for sharing your thoughts :)
Yes, that amended, updated section is perfect! Thank you.
Glad that you think so :)
Thank you sir. Very helpful. God bless you for doing these videos
Thanks for that :)
You are one of the best
this has been my problem area for 2 yrs .. i been doing other exercises and now I can try some of these. THX alot
Thanks for trying it out and keep us posted on your progress :)
Interesting, I will try this out. Thank you.
Let us know how it goes :)
So wonderful! Thank you
You are welcome and thanks for watching :)
THANK YOU! I have AC impingement and scapula bursitis. Physio 6 months nd so many flare-ups. I kept saying I felt my scapula was not moving correctly like something was stuck near the border and fell so bruised.
Started rolling with a tennis ball and freed it up straight away! Also, your exercise where you raise & shrug then down is 💯
You are so welcome and we are happy that you found us.
Keep working on the exercises and you will improve with time and practice :)
- Coach Joshua, Team PM
I always do pushups the plus way. Anyway, I really love these videos. Thank you for continously making quality content. 🙂
You are welcome and thanks for watching :)
Very well explained Sir, thanks a lot for your explanation and demonstration.
You are welcome and thanks for watching :)
¡Gracias!
Excellent in depth and practical!
Glad that you think so!
its been 8 years that i have been suffering from shoulder dislocation . 5 months ago its repeated for both my shoulder and it finalize with 1 surgery . they recommend me to make surgery for other also but i refuse it . i'll started to search shoulder anatomy to make it better with exercies. this video gave me more than i know its good one thanks bro i hope you will make a seperated video for shoulder dislocations
You are in the right place.
Consider doing the Shoulder Pain Solution program:
www.precisionmovement.coach/shoulder-pain-solution-yt
We've got you covered!
- Coach Joshua, Team PM
This channel is 🔥🔥🔥🔥 fairplay to this man knows his shit
:)
Thanks for the updated video, and the email :)
You are welcome!
omg, that Teres Major ASMR is painful (which means it's probably beneficial). And the rotation exercise felt like I was using dormant muscles. Another great set of exercises. Thanks!
Happy to help!
Thank you, this is great.
Glad that you think so :)
oh that feels actually very good for the shoulders
So great to read!
thank you very much !
You are welcome :)
Thank you you have solved my problem
Amazing! You are welcome :)
Hi! I really appreciate this video! It is uncomfortable for my wrists to do push ups. Is doing a supine push up plus with a dumbell good enough to get the job done?
The hardest part of this video for Eric was him trying to locate where his 'belly' is! Unfortunately, I don't suffer from this problem 😢😅
Maybe I'll up my beer swillin' in the summer to try to make my videos more applicable to you my friend
Tore my right rotator cuff playing tennis, confirmed my an MRI, a little over two years ago. Used your exercises to rehab it and now it is back to normal with full range of motion and no pain. Took a fall two weeks ago with my left arm out and know now that I damaged the subscapularis. Do you think it can also be rehabbed or is the subscapularis harder to recover than the supraspinatus tears?
Same shit different pile ;-)
Can definitely be done. Process is the same.
Excellent
:)
,thank you for sharing
Thank you for watching :)
Thanks.
You're welcome :)
Thanks
You are welcome!
Thanks, need the help
You are welcome! We are here for you :)
Great video! I wish I had done these exercises after my surgery and before pain set in. How often should I do these exercises? Thanks.
Glad that you found them.
Try them out 2 - 3 times per week :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks for the response.
Had an MRI and was diagnosed with subscapularis tendinosis, supraspinatus tendinosis, and bursitis of the shoulder. I had an injection of corticosteroid last week. I start physical therapy this week. I'm curious what the exercises will be. This will be my second time with PT. My goal is to be able to do heavy pressing movements again without pain.
Hey!
Thanks for sharing that. How are you now?
These exericses can help and also consider starting the Shoulder Pain Solution program. It was designed with people like you in mind.
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
hi - great video. I smashed ALL my rotator cuff muscles in motorbike accident and fractured arm. 2 months later I still only have 80% motion in my arm - these are really good for me. How much longer is this going to take until full motion - it's soooo slow....and I massage > stretch > strengthen most days.
Hey!
We are so glad that you reached out to us and are here to help you to recover from that accident.
These exercises are a good start and you will notice changes after 2 - 4 weeks of consistent practice.
The Shoulder Pain Solution program can accelerate your return to full function:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Ok 12 weeks after a humeral head fracture and pestering doctors in the useless UK medical services, I finally find out I have tears in my supraspinatus tendon (which I had guessed) AND my subscapularis tendon. I had thought it was the long head of the biceps but as they are so close that subscap tendon will be irritating the biceps one. Aaargh.
I can only manage the first exercise! Help! Is this because of the supraspinatus tendon? Is there anything else other than that first exercise I can do or shall I just stick with that for now? Thank you.
I feel like death in some ways but so glad I know why I can't do some fairly standard things after 3 months.
Hi and thanks for writing!
These exercses are a good start and keep working on them according to your capabilities.
Also, check out the resources in the video description. Especially, the Shoulder Pain Solution program.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you coach for the video, these are my problems: Mild tendinosis changes of the rotator cuff tendons, particularly for the subscapularis with
a small tear at the bursal fibers of the myotendinous junction of the supraspinatus.
Doubt on the presence of a small tear at the glenoid labrum at 2 o'clock.
Will these exercises help me to fix the pain?
They are worth trying :)
Also, check out the Shoulder Pain Solution program:
www.precisionmovement.coach/shoulder-pain-solution-yt
:)
You have taken great pains to describe every minute aspect of the pertinent exercises. Will consult my physiotherapist to follow. Kudos.
Thanks so much for that.
We really appreciate the validation.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I have a forward/rounded left shoulder big time. It will not posteriorly rotate. Will these exercises help? Nothing else does. Thank you
Please try them out and let us know how it goes.
Also, consider doing the Shoulder Pain Solution program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
The second isometric exercise hurts the most, I can do the rest. Should I still do it (but very mild/light) or avoid it?
Thanks for trying it out.
Stop doing any exercise that causes pain unless you can modify it in order to do it pain-free no matter how small the range of motion is :)
- Coach Joshua, Team PM
I have a near full thickness tear of the subscapularis tendon, reckon I can go without surgery?
It's hard to say from our vantage point.
The Shoulder Pain Solution program was designed with people like you in mind. It's hard to say if you can avoid surgery from our vantage point. However, the program may help you to avoid it. If nothing else, it will better prepare you for a procedure and help you to recover faster afterwards.
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
Pectoralis is very strong ,if we just focus on shoulder external rotators and extensors concentrically and internals eccentrically,will it work in rotator cuff injuries ?
It's important to focus on everything in that region and not just specific sets of muscles.
That's why our routines/programs are so comprehensive :)
- Coach Joshua, Team PM
the pec stretch really huts my shoulder, even when I try adjusting the angle
Skip it for now :)
Can this be added to the rehab portion of your Shoulder Pain solutions program? I just started it and was wondering if I could add some of your other exercises (this one and the recent serratus anterior) to the rehab program. Thanks
Go for it :)
@@PrecisionMovementCoach Thanks. Can these exercises be done daily?
@@KZ-yu4jz 2 - 3 times per week is sufficient :)
- Coach Joshua, Team PM
If in the 3 way, the hand on shoulder hurts... does that mean don't do that one? should i stick with just the waist one?
Hi!
Stop doing anything that causes pain unless you can modify it in order to do it pain-free no matter how small the movement is.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I dropped a 90 pound dumbbell on front of the shoulder a month ago , the bear bug test is the only thing that positive and i have full range movement but i have pain when lifting weights and i have avoided that for a month , the second exercise hurts alot and i think the pain is focused on the top of the bicep tendon or around that area . If the exercises hurt should i do them ?
Hey!
Thanks for trying out the exericses. Stop doing any that causes pain or that you cannot modify in order to do it pain-free. Modificaitons include moving slower and smaller.
Try that out and let us know how it goes.
Also, check out the resources in the video description for more ideas. Especially, the Shoulder Pain Solution program :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach can I start working out as it's been over month when I test it the bear hug test is the only thing positive and the pain I feel is mostly around the bicep tendon a little lower than the shoulder joint . , can I start liftting weights and start by doing exercises with 5 pound dumbbells even if the hurt ? . Thank you for replying. Love your channel
Attempt every exercise and stop any that cause pain :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach ❤️
I was dealing with pain in my right shoulder ..... not anymore!
Great job!
What if I did these excercise and it brought pain to the region
Stop doing them unless you can modify them in order to do them pain-free. Moving slower and smaller might help.
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you for your advise. Much appreciated!
Anyone here dealing with snapping scapula syndrome does this help?
We would also like to know :)
You do not train your shoulder. You hawe to find find which excersise you shoulder want . What all this people always say sentence about something which is so naive, stupid and inappropriate. Traying to do brain washing to people
hahahahahahahaha