How To Strengthen Rotator Cuff - Physical Therapy Exercises For Shoulder Pain
Your shoulder is the most mobile joint in your body. The rotator cuff is four muscles that stabilize this joint throughout its dynamic motion. A weak rotator cuff can lead to pain, shoulder impingement, tendinitis, and even a rotator cuff tear. In this video we’ll discuss what your rotator cuff is, why it’s important, and share 5 of the best exercises to strengthen your rotator cuff.
➡️ LINK TO DR JARED’S RESISTANCE BAND SET: urlgeni.us/amzn/drjaredresist...
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RELEVANT TIME STAMPS FOR THIS VIDEO:
0:54 WHAT IS THE ROTATOR CUFF?
3:15 STOP DOING THIS EXERCISE
4:34 SIDELYING EXTERNAL ROTATION
6:13 SIDELYING INTERNAL ROTATION
9:57 BAND/CABLE EXTERNAL ROTATION
10:30 EXTENSION WITH EXTERNAL ROTATION
13:45 BAND/CABLE INTERNAL ROTATION
WHAT IS YOUR ROTATOR CUFF?
Your rotator cuff is four muscles and their tendons that act to stabilize the shoulder joint. The shoulder joint is a ball-and-socket joint; while it is the most mobile joint in our body, it’s also important that it’s a very stable joint. This is where the rotator cuff comes in. These four muscles wrap around the head of the humerus to keep it pulled in tight to the joint cavity. That ball needs to stay squarely seated on the center of the socket in order to move and function properly. If it is not firmly seated in that spot this can lead to impingement, pain, tendinitis, and even rotator cuff tears.
DON’T FORGET TO TRAIN YOUR SHOULDERS IN ALL DIRECTIONS
The most common error I see people make in training is neglecting these rotator cuff muscles. It seems like people tend do to a lot of military press and front raises for the anterior deltoid, lateral raises for the medial deltoid, and rear flies for the posterior deltoid. But they forget that the shoulder moves in one more plane of motion - that is rotation. It’s crucial that you maintain strength in this motion to avoid shoulder pain and injury.
HOW TO STRENGTHEN THE ROTATOR CUFF
Strengthening your rotator cuff is a crucial part to proper function, but many of us don’t know how to do it or are doing it wrong. In this video I discuss common mistakes people make when training their rotator cuff muscles and share proper form for 5 of the best rotator cuff exercises you can do with dumbbells and elastic band or cables to keep these muscles strong and your shoulder healthy.
A WORD ABOUT DUMBBELLS
In order to strengthen your rotator cuff using dumbbells, you have to lay down on your side to do it. Standing with your elbows at 90 degrees and rotating does nothing to actively strengthen your rotator cuff against resistance. You have to lay down on your side and lift the dumbbell against gravity to do it effectively.
DUMBBELL EXTERNAL ROTATION
Lay down on your left side with the dumbbell in your right hand, elbow bent to 90 degrees.
Keep your elbow tucked in to your side and rotate your shoulder to lift the dumbbell up towards the ceiling.
3 sets of 10-15 reps
DUMBBELL INTERNAL ROTATION
Lay on your left side with your left arm slightly in front of you, a dumbbell in your left hand, and your left elbow bent to 90 degrees.
Keep your elbow on the floor as you slowly raise the dumbbell up towards the ceiling.
3 sets of 10-15 reps
BAND/CABLE EXTERNAL ROTATION
Stand with the cable/band handle in your right hand. Your right arm is across your belly and your right elbow is at a 90 degree angle.
Keep your elbow bent at a right angle and pull the band out to your right as demonstrated in this video.
3 sets of 10-15 reps
BAND CABLE EXTENSION WITH EXTERNAL ROTATION
Stand facing the cable with the handle in your right hand, your right elbow straight, and your right shoulder flexed to approximately shoulder height.
Keep your elbow straight as you pull the band back behind your right hip.
Allow your thumb to rotate from a “thumbs up” position at the top to pointing away from you at the bottom.
3 sets of 10-15 reps
BAND/CABLE INTERNAL ROTATION
Stand with the cable/band in your right hand. Your elbow is at a 90 degree angle and your arm is rotated out to the right side.
Keep your elbow at a 90 degree angle as you pull the band/cable in across your body. Your forearm should be resting on your belly.
3 sets of 10-15 reps
I hope you enjoyed the tips presented in this video; be sure to like the video and subscribe to Tone and Tighten here on KZread.
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Check it out! I've got an UPDATED version of this video that is exercises you can do at home with ZERO equipment! You can watch it right here: kzread.info/dash/bejne/ZYOoo5Kcp9i7dKg.html I hope these help you to feel better soon and thanks so much for watching!
@subhashnagpal4169
Жыл бұрын
Superb.. Minute details given.
@SHARONStevens-hp3is
2 ай бұрын
@@subhashnagpal4169ð
I am doing all of your exercises. Really these me help a lot to spend a pain free life also with mobility. Stay happy and blessed.
@toneandtighten
3 жыл бұрын
I am happy to hear that, Riaz! Thanks for sharing!
Have you tried these exercises? What do you think? Leave me a comment below and be sure to share with your friends! Thanks for watching here on Tone and Tighten!
@Ramyapad19
5 жыл бұрын
Not yet my shoulders and arms are paining will do this exercises soon after work Thanks Ramya
@toneandtighten
5 жыл бұрын
@@Ramyapad19 Try them out and, as they get stronger, I'm sure your shoulders will feel better.
@pranavijain5342
5 жыл бұрын
Tone and Tighten what do you think about deficiencies for pains like these... like vitamin b12 or vitamin d deficiency being a cause of pain
@toneandtighten
5 жыл бұрын
@@pranavijain5342 I think those can be a contributing factor and exacerbate symptoms, but in my experience they won't be an independent cause. I'm not saying it's definitely not a cause; I'm just saying I've never seen that as the primary cause. Good luck!
@Vzenki0507
5 жыл бұрын
Waiting for Plantar Fasciitis exercise..
fully dislocated my shoulder two times already hopefully this works to prevent or lessen the chance of a dislocation again
This is a really great video. I've been doing rotator cuff exercises with dumbbells, but this covers proper form extremely well and adds a few exercises I wasn't aware of. I'm going to get some resistance bands and expand my rotator cuff workout!
Wow, excellent video ! I never knew that a band would be way more suited for this than dumbbells. I love it. Thanks !
@toneandtighten
3 жыл бұрын
Happy to help!
This video helped me so much! I really appreciate what you do and how clearly you explain things. My shoulder is feeling much better after a month of pain!
@toneandtighten
Жыл бұрын
I am so glad! Thanks for sharing!
I just found your channel and I absolutely LOVE the way you describe everything, the amount of detail, the precision of your demos and where you are supposed to feel it, etc. You are a great instructor!!! My respects 🙏🥰 I just have a question. Can you train your rotator cuff with out any props? Thanks 🙋
Timestamps: 00:00 - intro 00:52 - Ratator Cuff info/visualization/pain info (and recommended video on dealing with pain in description) 03:20 - least favorite exercise (ineffective) 04:34 - first exercise (sidelying external rotation) 05:41 - intro to 2nd exercise, reminder that cables preferred as internal rotation with free weight can cause issues. 06:14 - 2nd exercise (sidelying internal rotation) 06:51 - switching to bands (or cable machines), issues encountered, mistakes people make, what you're actually aiming for and how the rotator cuff functions. 09:57 - 3rd exercise (Standing Cable External Rotation) 10:32 - 4th exercise (Cable Extension With External Rotation) 11:21 - info regarding external muscles vs internal, and where most pain comes from transitioning to 5th exercise. 11:59 - 5th exercise (Standing Cable Internal Rotation) with reiteration of workout plan (sets/reps). 12:48 - outro
@toneandtighten
2 жыл бұрын
Thanks for helping others out!
@mrboxy3970
2 жыл бұрын
@@toneandtighten Thanks for the exercises. Started butterfly stroke and my rotator cuffs are not happy.
@noninoni454
Жыл бұрын
Thank u for the time stamps. Amazing!
@goutfromfriedokra
3 ай бұрын
@@toneandtighten this is week 7 for my shoulder impingement. There has been improvement but not linear. What's rough timeline for complete healing?
I REALLY like your attention to detail. Not only how you so fully explain good form, but HOW good form is so important in the correct performance these exercises. Thanks!!
@toneandtighten
Жыл бұрын
I appreciate that!
Great video. Love the exercises you show us. I find the external rotation lying down is really good, and tough! Thank You!
@toneandtighten
3 жыл бұрын
You're so welcome, Joe! I am glad you found these exercises helpful and thanks for sharing!
Extremely well done video! I love the fact that you went into such great detail! Very well explained!
@toneandtighten
Жыл бұрын
Thanks so much!
Love your videos! Such helpful information and exercises. Thank you!
You’re so good at explaining things without the fluff. Love it and thank you.
@toneandtighten
4 жыл бұрын
You are so welcome! I am glad this was helpful!
Thanks Jared, I will certainly try these exercies as well! I have been using exercises from Bob and Brad for the last 3 months and my movement has increased about 75% and the pain is also almost gone. I still have pain on the front muscle just below where the color bone joins the shoulder blad and suspect your exercises will certainly help more. By the way, I am 71 and stil plays golf twice a week and I can already feel that my backswing is much longer and easier. Regards Kobus Müller (South Africa)
@toneandtighten
2 жыл бұрын
Thanks for sharing!
You always share awesome, extremely informative content. Please keep it up. I feel like I e learned more from watching your videos than from my C.I. I haven’t commented on your videos before but I felt I needed too now. I’m a SPTA in my final clinical rotation and every other PTA at various sites have been adamant about the pt keeping their elbows glued to their ribs. I’ve always had a slight problem with this because i noticed how much it limits their ROM. Since I’m still just a student I feel like I can’t question other practitioners methods. I will definitely use the widened towel roll trick in the future!
@toneandtighten
2 жыл бұрын
Thank you so much for your kind comment! I hope these exercises prove useful for you!
I can't tell you how long I've been struggling to do external rotation correctly. I've been very strict about tucking my elbow in as this is the instruction I got from my biokineticist. You're one of the only people that explain the form in detail
@toneandtighten
2 жыл бұрын
Thank you! Happy to help!
This is a great, professional exercises, I love it. You've brought Kinesy much closer to my doorstep. Thanks
@toneandtighten
4 жыл бұрын
You are welcome, Maggy Ablor! I hope these exercises help you! Thanks for commenting!
Excellent simple descriptions!
Excellent! I'm doing these exercises now. The angle tips and thumb position is valuable info! Thank you.
@toneandtighten
2 жыл бұрын
You are welcome, Leo! I hope these exercises help you out!
Really well explained. The use of the model of the rotator cuff was particularly useful. Thanks for posting
@toneandtighten
3 жыл бұрын
You are welcome! I am so glad you found this helpful!
Thank you for this. Exactly what I need for rehab. 👌
@toneandtighten
4 жыл бұрын
You’re welcome 😊I hope it helps!
Good timing for me, thanks. I am 2 months into recovering from injury to my rotator cuff, caused by over-vigorous pulling of the lawn-mower cord. I am just now getting movement back, and wish to add further mobility and strength.
@toneandtighten
3 жыл бұрын
You are welcome, Alan! I hope you find these helpful in your recovery!
I LOVE YOUR VIDEOS! PTA here and new to the OP world and i have learned so much from your videos. Thank you!
@toneandtighten
10 ай бұрын
Glad you like them and thanks for sharing!
@ Tone and Tighten great, super video. I was able to understand my mistake in performing external rotation exercises. Are the internal and external rotation exercises also valid for long head pain of the biceps? Thank you
Hey this is great info. Tore up my shoulder several years ago. I’m now 63. It’s never been the same and I’ve been wondering what to do to strengthen it. Thank you so much.
@toneandtighten
2 жыл бұрын
You are very welcome, Liz Dg! I hope you find these exercises effective in your treatment!
This was very helpful! describing the eccentric and concentric motion of these exercises will be very nice too. thank you
@toneandtighten
Жыл бұрын
You are welcome! I am so glad it was helpful!
Wooow Amazing way that you are explaining every single part that really needs to strengthen if it’s weak and to stretch it if it’s taught .Thank you so much so beneficial keep going all the best.. and also I like this gravity thing very beneficial actually I got shoulders problem and will fix it with resistance band thank you.
@toneandtighten
4 жыл бұрын
You are welceom Blue sky! I am so glad you find this video helpful! Thanks for sharing!
Thank you for sharing your professions.
@toneandtighten
5 жыл бұрын
Gary - you are welcome! I hope that it was helpful for you. Thanks for watching and leaving a comment.
Explanations of each exercise was great!
@toneandtighten
3 жыл бұрын
Thank you so much, Linda!
Thanks, very useful details for performing correct exercises, much appreciated!
@toneandtighten
11 ай бұрын
You're very welcome! I hope you find these exercises effective.
I wish that I can put more than one like. You helped me a lot with my rotates cuff pain. Thank you 👍
@toneandtighten
3 жыл бұрын
Oh, thanks so much! I am happy to hear that and appreciate your support!
Amazing results!
Man I started with your elbow pain exercises and it went away after a few sets and you said it had to do with rotator cuff and I have had that pain for years and you’re exercising fixed it 5 minutes unbelievable thanks
@toneandtighten
3 ай бұрын
Great to hear!
great simple. tnx
Thank you Great info. Some Rotator cuff exercises that are new to me. Looking forward to trying these😊
@toneandtighten
Жыл бұрын
I hope they help!
Terrific explanations, sensible and so worthwhile thank you! I have been looking for this type of instruction for so long!
@toneandtighten
Жыл бұрын
Thanks so much!
@toneandtighten
Жыл бұрын
You are welcome! I hope it helps!
Thank you so much Jared for your beautiful videos, it really helped A LOT, But quick question please, how to strengthen a shoulder after recovery from shoulder impingement please.
THANK SO MUCH FOR THE EXPLANATION. SUPER.
@toneandtighten
4 жыл бұрын
You are welcome, Marissa! I hope it helps!
Thanks for sharing this
@toneandtighten
Жыл бұрын
You bet!
You are doing really well your way of explaining is very smooth
@toneandtighten
3 жыл бұрын
Oh, thanks so much! That is a kind comment and I appreciate your support!
Easy to follow, great video
@toneandtighten
5 жыл бұрын
Thanks so much, Jetman 501! I hope these exercises help you! Thanks for commenting.
And thanks for this great videos... they are helping me a lot to learn more about my major :)
@toneandtighten
3 жыл бұрын
You are welcome! I am glad you are finding them helpful and thanks for sharing!
Excellent. Thanks for info about natural angle of shoulder for external; rotation
@toneandtighten
10 ай бұрын
My pleasure!
Thank you very much for showing !!! i have learned to hold arms in a better ..more comfortable position , to train this shoulder part !
@toneandtighten
Жыл бұрын
My pleasure!
I love your instructions as always. Does Supraspinatus get stronger with these exercises?
Hi, gave myself an injury about a month ago while rushing to pick up my father who collapsed while doing gentle squats rehabilitating after liver surgery. Tried to lift him quickly with poor form but he was dead weight and I seemed to pull the muscles in my back near the spine giving me pain in that area, across the shoulder, in the shoulder, down the back of the elbow and pins and needles in the fingers. Most of the areas seem to have healed but the elbow ache remained continue to prevent a good nights sleep, this video really helped me with daytime ache and hopefully will help me sleep well tonight. Thank you for posting this video and the tennis elbow one and sharing your knowledge. Much appreciated.
@toneandtighten
Жыл бұрын
You are welcome! I am so glad it is helping.
I have a tennis injury. These exercises are clearly illustrated and the therapist discusses the rationale for proper technique. I’m going to implement the exercises, and I’ll get back to you with my results. Hoping for the best!
@toneandtighten
2 жыл бұрын
Best of luck! I hope you recover quickly!
This is very informative. Thanks. You earned another subscriber.
@toneandtighten
Жыл бұрын
Awesome, thank you!
In the cable extension with external rotation I feel a pretty good amount of the end of the movement in my tricep. Any ideas on that? Also, great videos and information.
Thanks for your advice
@toneandtighten
Жыл бұрын
You bet!
Thanks you for that I got alot of pain on my shoulders I will keep trying
Hi Jared I really like your videos where you take the time to explain the medical part, the wrongs and the rights to be done. I would like to know how to you stretch rotator cuffs? I'm a surfer where I think I use a lot and strengthen my rotator cuffs a lot. However, I don't know how to stretch them during warm-ups before I jump in for my surf. Your advice will be greatly appreciated. Thanks!
Great stuff thanks!
@toneandtighten
8 ай бұрын
Glad you liked it!
Thank you this was very helpful.
@toneandtighten
4 жыл бұрын
You're welcome! I am glad you found it helpful!
Very informative...thank you.
@toneandtighten
Жыл бұрын
You are welcome!
Thanks Doctor for your video.. I have been suffering Rotator Cuff pain for a few months.. the pain is on the front left Rotator when I rotate my arm inward. I have just tried your exercises and they don't cause any pain. How often should I do them?
Thanks, great explanations👊🏽
@toneandtighten
2 жыл бұрын
My pleasure! I hope these exercises help!
Very helpful! Thank you!
@toneandtighten
3 жыл бұрын
You are welcome! I am glad these exercises were helpful for you!
Very helpful, thank you
@toneandtighten
Жыл бұрын
You're welcome! So glad it helped!
Very good thanks help me a lot
@toneandtighten
2 жыл бұрын
My pleasure!
I need this as my shoulders still paining during work and at home will let you guys know how it goes Thanks Ramya
@toneandtighten
5 жыл бұрын
Sorry to hear about your shoulder pain, Ramya. I know these will help you! Thanks for commenting.
your Body language and teaching 🤘👌 very very good your training awesome 👌👌 thank you so much sir😍🙏
@toneandtighten
4 жыл бұрын
You are welcome, Lingu GTH! Thank you for your kind words and I hope this helps you!
So helpful! Thank you!
@toneandtighten
Жыл бұрын
You are so welcome!
Very very very very helpful thanks!
@toneandtighten
3 жыл бұрын
Glad it was helpful! You are very welcome and thank you for your comment!
Very Helpful. God bless you
@toneandtighten
Жыл бұрын
Glad it was helpful and you are welcome!
Very well explained
@toneandtighten
2 жыл бұрын
Thanks so much! I hope these exercises are helpful for you!
My bad shoulder is my left and surprisingly the internal rotating was less painful than the external. Still got all my reps and sets with both exercises
Thank you it's useful
@toneandtighten
5 жыл бұрын
You're very welcome, Hari RS! I hope they help you! Thanks for commenting.
Great presentation. Clear, logical and easy to follow.I tore my Supraspinatus muscle (It's still functioning, but weak) and it can't be repaired. Reverse shoulder replacement is an option, but I have more strength and range of motion than people who get the surgery according to my last PT test. I want to tighten up that whole area for more joint stability. Are there specific exercises in addition to what you demonstrated on the video.
Hi Thank you this is a great, clear video. Is the first band exercise the same as the third band exercise but starting from opposite positions ?
Great video! Quick question, when is the best time to do this excercises? before, after a workout or can i even do them during my workout?
Thank You! So I Am clearly understanding that with the pain now that goes and comes; these functional moves will alleviate?
@toneandtighten
5 жыл бұрын
If you're consistent with these exercises you should notice a decrease in your pain as your muscles get stronger. Good luck and thanks for commenting!
Hey, thanks for your video. I am gonna try those exercises. The link to the resistance band is not working, could you please share a new one? Thanks again!
Hi, I first want to tell you, I absolutely love your channel. I wanted to ask when doing these exercises should I push through the pain or am I making it worse?
THANK YOU FOR THIS VIDEO. AM LOOKING FOR SOME WARM-UP SHOULDER EXERCISES FOR THE ACTUAL TENNIS DRILLS AND MATCH PLAYS FOR MY TENNIS STUDENTS WHO ARE AGES 10 TO 18. ANY SUGGESTIONS? AGAIN THANK YOU FOR YOUR VIDEO.
Just what I need.. a refinement of my exercise!
@toneandtighten
3 жыл бұрын
I hope you find these helpful!
very cool thanks Jared.
@toneandtighten
4 жыл бұрын
You are welcome, Rob M! I hope it helps you and thanks for commenting!
Love your videos!
@toneandtighten
3 жыл бұрын
Thanks so much, Rebel Gurl! I am glad you are enjoying my content!
Excellent communication
@toneandtighten
3 жыл бұрын
Thanks so much!
wow! great exercises!
@toneandtighten
3 жыл бұрын
Thanks so much! I hope they are helpful for you!
This is AWESOME!
@toneandtighten
3 жыл бұрын
I am so glad, Blue Crystals! Thanks for commenting!
Professional and on point. How often these exercises should be perform? I have weak rotator cuff and want to strengthen it. My PT is making me do side dumbbells for external rotation while standing.
@toneandtighten
3 жыл бұрын
Thank you! I would try to do these daily for best results!
Thank you doctor it was great❤
@toneandtighten
2 жыл бұрын
My pleasure! I hope you found it helpful!
Good stuff 👍👍
@toneandtighten
3 жыл бұрын
Thanks so much! I hope these exercises are helpful for you!
Thanks for sharing. What is a reason for a shoulder to get dislocated? How to avoid it? What if it happens in sleep?
Great video! What about face pulls for the rotator cuff?
@toneandtighten
5 жыл бұрын
LOVE face pulls for the cuff. Absolutely!
Thank you for the help🙏
@toneandtighten
4 жыл бұрын
You are welcome, moulay Aziz! I hope you find these exercises helpful! Thanks for commenting!
@abdu-alaziz7985
4 жыл бұрын
@@toneandtighten 🙏👌
Thank you sooooo much! 💖💛💖💖
@toneandtighten
3 жыл бұрын
You are so welcome, U R! I hope this helps you and thanks for commenting!
I like the detail on how the thumbs should rotate
@toneandtighten
4 жыл бұрын
Thanks so much! I hope it helps you!
Thank you so much👍👍👍👍👍👍👍👍👍
@toneandtighten
4 жыл бұрын
You are welcome, New Born! I hope you find this video helpful and thanks for commenting!
Very effective exercises
@toneandtighten
2 жыл бұрын
Glad to hear that and thanks for commenting, Marko!
I have been having rotator cuff pain. I’m going to be going to a surgeon soon. I hurt my shoulder back in 1999. I’ve always had good strength. The pain is getting worse. Back in 2015 I was going to p t in a different state and these are the exercises that my p t helped me a lot. The therapist gave me those exercises even with good strength but it helped with the pain. Fast forward to now and a different state. The therapist said I have good strength and don’t need those exercises. So, she was having me do scapula retractions by holding the lat pull down above me and doing the shoulder shrug. It did more harm than good because not only the rotator cuff was hurting but the rhomboids and upper traps were hurting and I had spasms. I have quit p t and have not had pain or spasms in the rhomboids and upper traps. I have an appointment soon to see the surgeon.
@toneandtighten
Жыл бұрын
Best of luck!
Thanks for a great video. Can these exercises be done daily, if so how many time per day is optimal?
Great vid!!! By the way, is it a good idea to do a hypertrophy work on this rotators cuff, y know: load progress and stuff? Thanks a lot!!!
Iv bought a set of those resistance tubes and I'm feeling better by the day , started with the yellow weakest now I'm ready to go up to red I'm 73 so I'm doing it steady but I'm feeling the difference every day is doing it steady the best way, but thanks anyway my pains going away.
Hello, this is a great video! Thank you for sharing your expertise. The link to the resistance bands on Amazon no longer works. Do you have a new link or a product recommendation? Thank you so much. Susan
Awesome video, how often per week should this be done
Thank you
@toneandtighten
4 жыл бұрын
You are welcome!
Great video! I've managed to already damage my rotator cuff (full thickness tear of supraspinatus at footprint, partial tear of infraspinatus). Can these exercises still help or am I doing more damage? Thanks in advance for the reply!