How To PROPERLY Strengthen The Rotator Cuff
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- Опубліковано 9 сер 2024
- Using dumbbells to strengthen the rotator cuff is not optimal. Try doing this instead!
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Thank you for the explanations, I have been letting my elbows leave my side, thanks for the correction, also showing to just use elastic bands and not using dumbbells.
I was actually wondering this morning whether or not dumbbells were better for the Rotator Cuff. Thanks for the info!
Hello sir, my shoulder is very painful, as soon as I am lifting something or doing shoulder exercises the next day very painful,
Do you have any advice for me,
Thank you
Very good presentation. Thanks👍
Spot on man and his is very good advise. Thank you.
thank you sir , amazing explanation
plz do a video about bicep tendenitis for me
I had cycling accident which resulted in rotator cuff ligament and tendon damage, although I now have full mobility I have no strength, will your exercise help.?
How long of this should it be able to heal your rotator cuff fully?
High fucking quality. Keep it up!
+Dönerente Drakensang Thanks bro!
I tried the external rotation exercise with a band and it was difficult to feel the infraspinatus working because my biceps tendon was no happy in its groove. I'll try the abducted variation and hope for better, and perhaps I should look into biceps tendonitis?
The cable machines work really well. You can adjust weight as if it was a resistance band. Just remember to keep a good posture and go slowly through the reps. You don't need a whole lot of weight some machines go as low as 2.5 lbs. I personally use 5 lbs because of my left rotator cuff is injured. I have been working on these excersize for about 2 month now and they do help.
Thanks for sharing this information.
Please help me with your advice. After ostheosynthesis in my shoulder and many months of rehab I still cannot do shoulder press, my shoulder is still stiff in this movement, though it is mobile in others. I don’t know what else to do, I have tried so many different rehab exercises with bands and light dumbbels, gained strength but still not able to do abducted external rotation as in shoulder press. Please instruct me.
How often should i train the rotator cuff?? Keep up with the good info
Dude I hate mobility videos but your stuff is really good! No fluff no bullshit only good stuff
my right shoulder which ive had problems with for a while externally rotates further than my left. how do i go about correcting this?
other things
get pain in bottom of my right shoulder blade if i turn my head down to the left.
have shoulder instability which im trying to correct through strengthening serattus anterior, low traps n stretching. shoulders improved alot but still not 100% by a long shot
Send me an email bro support@guerrillazen.com
I've been doing g this that way for the last month using green bands. My problem is my rotator cuff doesn't fatigue until I hit 15 to 20 reps. So I do 3 sets of 20 each day Am I doing something wrong? Or should I increase using both red and green ?
You explained this very well and thanks for the type of bands to get on Amazon.
Hello Friend, please guide me which strength should I use for strengthen the rotator cuff muscle, I'm 200 pound Guy, Regards.
You´re missing a point tho, the rotator cuff surely do externally and interally rotate the humerus but its primary job is to stabilize the head into the socket of the joint. Many studies show that the rotator cuff muscles work the hardest at 90 degrees or flexion/abduction. Thus using the dumbell and externally rotate the humerus at 90 degrees of abduction will be significantly harder on your rotator cuff, and in this case particular the teres minor and infraspinatus since they have to both stabilize the joint and externally rotate the humerus. As I interpret you, your major concern is the line of force isnt in the end of the movement, this can easily be ajused by just inclining your body. You have the same issue no matter what equipment you use, and its easily adjustable. For exampe if you want the most resistance in the end of the movement you simply position yourself so yo create a perpendicular line between the lever of the rope and the way your body is facing.
thank you so much for making videos that people can learn a lot from and addressing common injuries/mistakes that so many of us have :)
+Ashley H No problemo!
Great video as always, If I do any RC exercise with my arm out ( as opposed to elbow pressed against ribs ) I get some major clicking throughout the movement, I have been told my humerus bone likely is pushing forward a bit at the shoulder when doing this kind of exercise, the same happens if I was to do a chest stretch, I am hoping that makes sense, do you have any videos that address how to keep it in place? Thanks!
+learningasidraw Hmm, I do have a video about stretching the posterior joint capsule that you might find helpful!
What would you recommend on the reps/sets of doing the strengthening exercises. If it is not the amount of weight or resistance then how much repetition would be sufficient for the exercise?
+KomBat147 Ehh, I like to do roughly four sets of 15 reps for both internal and external rotation.
Will this exercise help me strengthen my throwing power? I find this effective but as you said on the video it doesn't give much resistance to it.
CHRISTIAN NICOLE QUERUBIN change your position fam.
awesome video
*I agree. And the name of that bestselling shoulder pain book at Amazon is **_Bulletproof Your Shoulder_** .*
Lol just realized that I've seen your comment spamming all rotator cuff exercise videos with the same statement everywhere.
Mr. Bowman huh? That's excellent as I'm here for archery. Thanks for the vid.
Would cables that you can adjust to the correct height on the lightest weight (15lb) have the same benefits as a band?
+Vhalarox Yes
Thank you!!!!!!
So, are those bands or tubes?
could weak rotator cuff muscles cause a winged scapula?
+NikolaS No
If my rotator cuff "pops" when i go from internal to external rotation or vice versa is that due to tightness? Do I need to stretch or provide release? And can I /should I strengthen it or wait with that then to avoid tightening it further? Appreciate the response :3
You da man
+Littalwabbit Hard to say man...
+GuerrillaZen Fitness any way to narrow it down? it feels like a tendon snapping back and forth
@@littalwabbit I’m having the same problem
Instead of using the band, what do you think about using the wall to do the external and internal rotator cuff?
A good way to keep your elbow locked in? is to put something thin under your armpit. something you need to hold to your body with your elbow.
+Blarkit Yeah, I think I have a video oh that from the past. A lacrosse ball or softball works well for this!
Tanks its like a towel or something like it
brilliant!
does this issue cause popping grinding etc of shoulder,? thanks. I really need to take care of this asap, thank you for your response.
My left shoulder is crunching and grinding and is painful on any kind of pushing exercise :(
Did you get yours fixed??
HammerBlow500 did you?
I get this when doing the resistance band internal rotation..I feel like doing this contributes more to the problem and that I should just do external rotation pls help
Will weak rotator cuffs cause a sore back ( traps and shoulder blade) ?
Joseph Grove yea dude...i been there
It will yes if its in the shoulder blade and traps with some pain in the front too then it's likely a weak or injured external rotator cuff you can do soft tissue work with a tennis ball to release tightness and relieve shouler pain then you can do this excercise with the risitance band or a cable machine as light as possible to start to help strengthen it that will get rid of the pain over time 3 times a weak 10 reps 3 sets to start is good I'm no expert so definitely see a physio to gather the extent of any potential injury but good luck dude
When i do this I I feel it in the front delt is that normal or am I just doing wrong
+Jon Bateman Hmm, not normal
is it possible to isolate the subscapularis without activating pec major?
When i do the exercise in the thumbnail i hear a pump and it hurts a bit what do you think is my problem ? Plz help :)
you hear a pump?
+GuerrillaZen Fitness sorry i meant a pop
+GuerrillaZen Fitness so what do you think it is ?
Can we also use the cable machine on a low weight? I imagine it would be very similar to the resistance band?
Enrique Corona yes. It will maintain resistance throughout the range of motion. However, it won't challenge them at the height of the movement as the band will.
Yes.
You explain amazingly
Thx im a fast bower rotator cuff injuries are common thx it really helped!!
Thanks bro, you just taught me a lot.
AFAIK the weight method was intended to be an easy warm-up for lifting not a strengthening routine. Guys do this with a 5lbs plate just because it is available near where you intend to lift. (That said I don't do this. The new trend is the crossover symmetry program which uses 2 bands for both arms at same time with both an activation set pre workout and strengthening set post workout).
Do the rotator cuff muscles activate during push ups?
Thank you for the effort you put in your videos… it would be great if you could do a video talking about exercises to fix impingement shoulder.
+animry I have several on that!
got them all.. cheers :)
Ate these good for posture like rounded shoulders?
+TheWaqy The external rotation is. I have a lot of videos on posture though...check out some of my other videos!
Outstanding !
Dude, you should get an affiliate link for the resistance bands you mentioned from Amazon, so people have an easy way to find the bands you're talking about, and you are able to get a portion of the money from their purchase for being Amazon's affiliate!!
@2:00 " . . . fuckin see this . . ." - easy now Blake; language is off the edge, bro
Turkish get up is sufficient and the best exercise.
Is it just me or was that the first time that Blake ever dropped an "f-bomb." That one just kind of snuck out, I think. I used to watch his videos more often so maybe I am forgetting.
Wish I had known all this before I tore my rotator cuff and had to have surgery, now I strengthen them.
The RC muscles do much more than just internal and external rotation though.
Em so what do you recommend because my back muscles are always sore and it is making me weaker on all of my pulling exercises?
Please reply
Joseph Grove Were you able to find out what's up, my back is always sore as well.
Owen Newton I just recovered I think, I did a little bit of rotator cuff strength exercises but only 2 sessions literally then I forgot about it and have no pain , I am also working on my back a lot more to get stronger
SOME OF US DONT JOKE
Americana and Kimora, like if you get it :)..
I just done and exercise from a video i saw, with a pole that Involved grabbing it and twisting the pole and it dawned on me it was just like an Americana.
keep goods works :-) thank you for every videos :-))))
+SnakeC666 Thanks!
I watched the whole video and was waiting for you to sell me a band....
I see so many people doing it this way... 🙈
4:20 of BS to tell ppl to use a resistance band... Start you video with that ...
THANKS SHOULDERS OF THE LORD
RIP Harambe
Good info but why must you babble for a full HALF of the video??????
Eric Sprado cuz some people aren’t as smart as you
I was interested in what you had to say until you dropped me an F bomb. It is now impossible to take you seriously or professionally. Ugh.
R Chlysta get over it
Simp
Bands ..... you know nothing.
so you f****ng see this all they time, eh? Language, language young man