This man right here is a gift from God. I have very strong back muscles but after a bench press accident in December '23, I've been having pain in my scapula and chest ever since. Just as I gave this side cuff exercise a go with light weight, I immediately felt relief right after. Thank you very much sir, best regards and wishes from Turkey.

Great exercises in this video. However, as someone with over 150 shoulder subluxations 10 to 15 years ago, I can tell you rotator cuff exercises DID actually fix my pain and problems and allow me to return to weightlifting.

@marcusmckinnon8506

Жыл бұрын

hi can you give me exercises that you did i have the same problem and are struggling to fix it

@balinesematrempit8917

Жыл бұрын

ever u got dislocated?? idk mine dislocated or subluxation but when it pop out, i can bring back again to the normal position... wht should i do??

@f3l_rexfx119

7 ай бұрын

he is basically implying that everyone that does these is unable to feel their muscles and properly contract them

@f3l_rexfx119

7 ай бұрын

strengthen it and keep on training if u dont have pain or discomfort. if u do experience pain or slight discomfort, discontinue training and rest 2-3 days ; if pain is gone train again - if pain is still there after a week ; see a physician - train light and be patient! what is 2-3 months of patience and building up a solid base (again) compared to the years of movement. keep going boss - greetings from a med student from germany

@pabloschultz5192

7 ай бұрын

Same!

This is crazy. I am in the EXACT situation. I figure I would have to live with the pain AND inability to raise my arm completely up. THANK UUUUUUUUUUUUU

These videos have been my salvation. A little background. I injured my shoulder over four years ago. Prior to the injury, I had been always been very athletic, weightlifting and jogging multiple times per week. After my injury, the pain and discomfort prevented me from doing almost anything wth my left shoulder, and it just got progressively worse over the years. The pain was keeping me awake at night, and I had discomfort through the day. I started doing these shoulder-related exercises on 29/11/2023. Within weeks, the pain was completely gone. Within weeks, my range of motion improved significantly. As of 31/01/24, my shoulder’s range of motion is practically back to 100%. As well, I started weightlifting again in December, and there’s been zero complications, and zero pain involved with exercising, or day-to-day living. It’s miraculous. It’s also been very humbling, because not exercising my shoulder for four years truly was like learning to walk all over again. My first attempt at a dumbbell shoulder press involved a five-pound dumbbell, and I could barely get it up just once. Other physical therapists suggest that it takes a minimum of three months to get thoroughly back on track again, and from my experience, I’d say that this timeframe is correct. As well, the only thing I do differently from these exercises is that I’ve incorporated stretching into my recovery program.

@villisteini

3 ай бұрын

How many times a week did you do these exercises? And how many sets/reps?

@mangore623

3 ай бұрын

I did these exercises three times per week in the beginning, with a standard rep range of 8-12. It’s important to use very strict form, and move slowly. As an example, on my first side lateral rotation, I had half the normal range of motion, and could barely manage with 2.5 pounds. Today my range of motion is normal, and I use 20 pound dumbbells. Keep in mind that these exercises are progressive in nature, and as your strength/mobility improves, you move up to the next exercise until your mobility returns. Although this fellow doesn’t endorse stretching, I did add some into my workouts, and they helped improve my range of motion considerably. It’s now March 29, and I’ve returned to normal weightlifting again, seeing progress with each session. I’m religious about rotator cuff exercises now, and they’re still incorporated into my workouts, along with stretching. I’m about 3/4 of the way to the strength I used to enjoy before my injury over four years ago, and have experienced zero setbacks so far. If you are diligent, and disciplined, and depending on your injury, it takes about 12 weeks to establish a healthy baseline again. In my instance, I decided to introduce compound exercises earlier than recommended, and they too helped a lot. Anticipate that some discomfort will be normal. However, you shouldn’t feel discomfort many days after exercising. If you do, stop what you’re doing until it goes away completely. Good luck, mate!

@villisteini

3 ай бұрын

@@mangore623 Thanks for your detailed answer It's almost 4 years for my shoulder pain also. Crazy how stubborn our shoulders can be. But anyways. Best of luck to you as well :)

@mangore623

3 ай бұрын

My pleasure. I was in your shoes not too long ago, so there is light at the end of the tunnel for you. E3 Rehab has more rehab exercises than are listed here, and they are progressive. Good luck!

@fIuidd

3 ай бұрын

@@mangore623any tips on technique form? I have his program but I don’t think he teaches how to get in form correctly therefore developing the compensations instead of the delt..

This advice is golden, this gentleman is an expert and giving such advice for free!

The thumb down raise hits a spot where I feel a ton weakness and pain that's been giving me Cervical Radiculopathy like symptoms for months. Stoked to have found this video 🙌

What a timely video. I was/am weak doing the KOT and external rotation exercises but have gotten stronger at it. I still cannot (without weights) "press" overhead without my elbow flaring out so hope these exercises will help as the tightness/weakness I feel is definitely on the shoulder blade and just by the joint area.

Really great content! I've been working on correcting a shoulder impingement for a while, and felt like I had hit a plateau. These exercises are so clearly explained and well targetd

The best shoulder rehab videos available!

This has been my exact story, of following certain therapy without actually fixing the problem. Thank You!

Wow. This makes so much sense. Thank you.

Brilliantly explained sir

Excellent instruction!

most underrated channel out there! Zach bringing us knowledge!

Love your videos man, doing god's work!

The videos are so helpful and interesting man!!!!!!

you are saving my life . thank you!!!!

Great video. Thank You

For me life changin was reading "Anatomy trains" and then also working on pectoralis minor and subscapularis. I noticed when I was massaging them two to loos them up in my left shoulder area, then my right lower back, hamstring, calf and most importantly hip were getting painful and stiff. So I started to do stretching from anatomy trains. It worked great for me.

This is amazing

Awesome content!

Hey ya! So happy you are into corrective exercise… it’s amazing if you target the correct muscle what happens! I’ve also been into getting people to feel the infraspinatus/teres minor with ER not just on point of shoulder ( insertion)… I’ve got a different tweak on this BUT going to collab with a physiology department to research if this tweak is more effective than traditional rotator cuff exercises…super cool… it’s all about understanding anatomy!!!

Great video 👏👏

Thank you so much!🙏

I’ve seen maybe dozens of videos about strengthening the infraspinatus and this one is easily the best in my opinion

Great video. You can accomplish all of this using bands as well by moving your arms up and down during internal and external work using a light band wrapped around a pole.

Amazing video, greetings from Chile

great video! Thanks mate!

Thank you again man

Thank you so much for this practical video! Add me to the list of rotator tear PT patients who’ve done the routine exercises and have gotten no where. In just a few days of this, I can already see improvement. Outstanding job, please keep up you excellent videos.

@eddieolachia5305

2 ай бұрын

How it go for you long term?

@kristaallenr3769

2 ай бұрын

@@eddieolachia5305 the results have been amazing. I was back to my normal flexibility and relatively pain-free in three months after this exercise. It has almost been a year and a half since the injury, and I rarely have any type of discomfort. Occasionally, after a heavy arm workout, at night it will bother me a bit. Just a soreness in the joint of the shoulder & elbow. But, always goes away later in the day. I highly recommend this exercise strategy. And for reference, I’m over 50, so age is not an excuse. Best wishes!

Diagnosed with partial thickness tear 5 years ago, severe pain during any pressing movements. Only thing that truly helped me was hanging. 60 secs at at a time, 10 min per day total. I actually have x-rays showing that the acromiohumeral distance has widened significantly since I started this routine, pretty much eliminating infraspinatus impingement. It's possibly genetic or maybe something in early childhood development that leads to some people's having a narrow spacing, and the hanging apparently puts enough force on the AC joint to get it to permanently deform upwards and provide more space between the acromion and humeral head. All the exercises are great, but hanging really helped fix the root of the problem for me.

@GiediPrime

3 ай бұрын

That's very interesting. I will definitely try that. 60 secs..

@issayousif4788

2 ай бұрын

@@GiediPrimeit’s Dr:John Kirsch method, I’m doing it now and already seeing improvements after 10 days. There are videos explaining the routine because there three exercises with it too

Thanks so much

that was a good modification on the lying down version. my kid hurt his shoulder and just had a mri that suggested a larbal tear and aplsa but its currently feeling good for him since last few weeks now while we were waiting. i will try that variation with him as he is having no issues doing the other rehab work even though they told him to stop

I had a severe shoulder pain that I was even struggling to take off clothes... Rotator cuff exercises didn't help that much until I saw a video of you recommending to train rear delts instead of rotator cuff.. And I didn't know what does shoulder pain mean anymore 🧡

Amazing video. Has had frozen and internally rotated shoulder last 7 years on one side. No amount of physio has been restoring it. The 3 exercises address the 3 muscle groups that are weak and numb in shoulder and lats area.. Thank you!!!!!!!!!

Thanks!

I had rough times with my shoulder as well. I would only feel my bicep tendon when i was doing cable external rotations. I started to do isometric holds lying down and pointing my thumbs up. It helped me create muscle mind connection. Slowly i started grabing weights while doing those isometric holds. Now i'm able to target directly my rotator cuff muscles with external rotations as well as face-pulls and do pushing exercices again.

@tajbirtonysingh7979

Жыл бұрын

Can you do a video or explain in depth the exercises i feel like i have the same issue

@KidFromChaos

Жыл бұрын

Lying on your stomach or side? Are your arms straight or 90 degrees?

@fabianpires1768

Жыл бұрын

@@KidFromChaos on the stomach, arms 90 degrees

@KidFromChaos

Жыл бұрын

@Fabian Pires Thank you for a quick response, my upper bicep tendon is clicking and becoming painful when ever i do any external rotation or pushing exercises. I'll start these today.

Thank you. I'm currently trying to figure out some issues with my front delts and ac joints.

That side cuff variation is next level

i really need all your videos. so grateful for them. i can't bend my right arm behind my back

VERY COMPETENT AND ASTUTE KNOWLEDGE OF SHOULDER AND SHOULDER PROBLEMS AND APPROPRIATE EXERCISES TO HELP SOLVE! SHOULDER PROBLEMS!

In the last video (connected to this one) the client is on the 45 degree bench. If I don't have a bench like that - is the next best thing standing? My frozen shoulder pain is so strong- I don't think I could lie down on my front. Great video, this is the best content I have found for frozen shoulder and impingement etc.

I’m really excited about what you’re offering!!! I’m going to try your knee quad fix out and I’m hopeful. I’ve never targeted the upper quad.

Your systems are effective, i tried the glutes minimus and maximus muscles, and they made a difference 👍

❤Great vid

I've been using the course for half a year now and have fixed up so many old injuries. I've also noticed that it's helped me improve in fighting sports much more quickly than my peers, maybe it's worth marketing it towards martial artists/fighters? Thank you for the life changing info. 🙏

@anthonydamato0803

11 ай бұрын

Zach has said he likes to box. So you’re on to something there

A better technique for external rotations would be to open your left hip and square up your shoulders and head to the direction of the camera. The pad cuff felt great I’m going to keep doing these.

Brilliant. Thank you so much

imma try

They will, mine was fixed focus only in the classic external rotation ones

Thank you sir ! Went to 3 Physio here in Canada , they were doing the same which was causing front shoulder to work with external rotator exercise , when I question them they had no answer.

@alipk2633

Жыл бұрын

This only works if you tear the rear delt This isn't Rocket science All you have to do is train the part that was injured This wont work if its your front delt

GODS WORK!!!!!!

They fixed mine

Shoulder + scapular mobility / strenghtening is the best

Great stuff. KOT is good but goes to show there is now one exercise that will fix everything.

@mathiusq9128

Жыл бұрын

So I tried this just with a water bottle because I am away for the weekend and had nothing else. Wow I feel this muscle working and burning with just a 1quart size water bottle.

1year of doing the standard exercises got to 10% of BW in the external rotations, still same rotator cuff pain, now gonna try this. wish me luck.

I didn’t get to come and see your during COVID. But I would like to be your protege in all this beautiful knowledge and see you end of this summer. Please give me an email to reach you again. I have been implementing a lot of your knowledge past 2 years and it’s worked out for the better for me but I feel like I am only 50% there

Wow, I could not figure out where exactly I was sore but now you pointed out that bit the terrace minus or whatever you say ha ha that's exactly what it feels like it's bruised in there. I don't think I have a tear thankfully but it's definitely been sore for weeks and weeks.

I beg to differ these exercises absolutely fixed my shoulder pain

Man. Ie had shoulder discomfort for 13 years evolving in to pain. I’ve seen many many physios, rmt, and now I’ve been getting IMS on a weekly basis for a couple years and doing the same standard PT excercise for I don’t know how long wondering why I’m never getting any improvement. I notice in the mirror how dumb i look with my foreword shoulders and i know it’s the problem but nothing ever brings them back. Im going to try this routine and see how it goes

One of the few PT videos that's actually instructive. Seeing this guy go from being quite strong to pitifully weak in almost the same movement was quite eye opening. Obviously you are biased to move in ways where you are strong, being weak isn't particularly rewarding after all. Rewards form and reinforce habits so it seems easy to fall into a trap where you reinforce existing strengths rathers than adress the actuall weakness at all.

Before even watching the video i can tell that exercises from the thumbnail are the ones that fixed the shoulder pain while benching for me xD

Thank you so much! I literally had a concave right posterior deltoid, my physical therapist and I have been working for about 3 years and gains have been slow. Although it seems I have some sort of nerve degradation, I am determined to get back what I have lost.

@MoneyStrategiesSOULutions

Жыл бұрын

Gosh 3 years! Too typical!! Not going back to a physical therapist again! Neither a MD. They are all a joke.

@ashwilliams8518

Жыл бұрын

That sounds like something in your cervical spine.

5:37 this is a classic exercise that anyone with shoulder injuries should know, you can do it standing with a band or cable .

I'm feeling the Bench Cuff exercise mainly in my middle delts. Does this mean that I'm not ready to progress to this exercise? EDIT: OK, my wife found the muscle and when I do the Bench Cuff exercise she described it as "trembling" during the workout, so I think that means that I'm using it! :)

the NJ skateshop tat !

Perhaps this will help with my shoulder impingement? I'll give it a go. The resistance band stuff isn't working. Going on a year now.

My arms still weak. I have a frozen shoulder, I had been to physio and massage therapist but nothing change. Now I am taking glucosamine . I just hope this will help me moving my arms up.I will do exercise as much as I can to strengthen my arms again.

@SurvivalGames1

8 ай бұрын

any improvements ?

@Nickpaintbrush

6 ай бұрын

Glucosamine helped me with my scaphoid problems [wrist], but doesnt seem to help my rotator cuff!

You know what fixed it for me? Lightening the weight on exercises where I noticed pain... mainly side lateral raises.

Hello, I am sending you this message because I am a sports coach and I would like to specialize in rehabilitation. Could you tell me where to train if there are training centers for that?

So in short... Do exercises that hit and make the rotator cuff muscles sore. Got it

I need help with chronic impingement of my right shoulder especially doing lateral raises or shoulder presses. Which video package should I buy?

DNS excercises is the only think that helped me and I avoided surgery (tennis player)

I had pain in my right shoulder for 7 years and I started doing this exercise and after few times pain was completely gone! Then I was also doing the same exercise for the left shoulder and then started feeling pain in my left shoulder because I maybe went too heavy..... Now what? I have this pain for 2 months and it's caused by this exercise. Is there something opposite I can do to fix it again??

How tick is the foam block i have 3'' is it to much ... tank you !

I had a full tear of my supraspinatus, will your exercises help me?

I landed on my shoulder during a fight and it’s never been the same it clicks a lot any help would be highly appreciated

What frequency should we be doing these exercises at? Every day, every other, 3 times a week etc?

Could this help with AC joint osteoarthritis?

What is the rep/set/frequency rate on these exercises?

My right shoulder makes an internal crackling/rattling sensation when I do front overhead pushes with dumbbells in the gym (very lightweight, controlled, slow movement). Any ideas what might be, and, most importantly, how to fix it? Thanks in advance.

any good methods to release trap muscle so it's not trying to take over during all of these? ive had shoulder issues for 10 years now and my left trap and front delt are so used to doing the work

use a cable for the rotation excercise! full tension all the time

Are these good exercises if I had a shoulder dislocation with possible labaral tear?

How often should we do these exercises?

Weird. I feel the KOT guy's exercise in the back of my shoulder. My shoulder felt immediately better. I'll try these out though. My shoulder doesn't feel super stable yet

how often should i do those exercises?

How often to do these exercises?

That is very sad to hear. Take time, but keep going. Find purpose. But please don't give up. Get help. She wouldn't want you to be lost to the world.

@godlikeexcellence1201

Жыл бұрын

who she?

How do you accomplish these with only dumbbells and a bench? I don’t have a rack and cable weight

Would lile to do an online consultation, how do I connect?

What’s the difference between the knees over toes exercise and the last one. Seems similar besides where the elbow is resting on.

could i do these with PT bands?

What are your credentials please??

what weight should I use? want to buy dumbells

Is there an update on him? Has his shoulder issues went away with this program?

Are these 4 exercises good if I also have bicep tendonitis?

When I lift my elbow up a little with side lying extention, it flexes the deltoid. I'm confused.

The culprit of most injuries is volume. The more sets the weaker the muscle becomes increasing the risk of injury. Frequent workouts won't give enough time to recover weakening the muscles instead of strengthening them

Hey, do you recommend these exercises even for someone without shoulder pain just to prevent?