Rotator Cuff Exercises WILL NOT FIX Shoulder Pain - (LEARN WHY?)

Rotator Cuff Exercises WILL NOT FIX Shoulder Pain - (LEARN WHY?) - Avoid Surgery!

Рет қаралды 283,834

Жыл бұрын

Join Zach and unlock the secrets to overcoming a decade-long rotator cuff tear with revolutionary exercises that target the core of the problem, transforming weakness into strength!
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VIDEO DESCRIPTION
Discover the breakthrough approach to healing a rotator cuff tear that has been plaguing a patient for 8-10 years, preventing him from activities like bench pressing. Despite years of general physical therapy and specific rotator cuff exercises, the real issue remained unresolved: the infraspinatus muscle was still weak. This video reveals the critical missteps in traditional rehabilitation exercises and introduces a targeted method that focuses on strengthening not just the infraspinatus but three key shoulder muscles first, setting the foundation for effective infraspinatus rehabilitation. Learn about the four essential exercises that pinpoint these muscles and how adjusting your approach can make a profound difference in recovery. Whether through one-on-one sessions or virtual consultations, the journey to regaining strength and mobility in the shoulder begins here. Watch as we guide you through each step, demonstrating exercises that specifically target the areas needed for a complete recovery. This is a must-watch for anyone struggling with shoulder pain or rotator cuff issues, offering hope and a path to healing.
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Пікірлер: 297

@timurkeymiroglu4131 20 сағат бұрын

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.

@Mikebenson141 Жыл бұрын

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 11 ай 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!

@twentysixlinx327 Жыл бұрын

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

@leny7829 Жыл бұрын

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.

@arcadiselite5724 Жыл бұрын

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

@pablomoves Жыл бұрын

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 🙌

@mangore623 5 ай бұрын

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 2 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..

@oreocarlton3343 Жыл бұрын

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

@alexrodriguez8767 6 ай бұрын

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

@tjdinfl 4 ай бұрын

The best shoulder rehab videos available!

@nieczerwony Жыл бұрын

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.

@venivini5151 Жыл бұрын

Love your videos man, doing god's work!

@glennfabian Жыл бұрын

Wow. This makes so much sense. Thank you.

@FraBona93 Жыл бұрын

Brilliantly explained sir

@malikplacidus2444 Жыл бұрын

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

@panchui4 Жыл бұрын

most underrated channel out there! Zach bringing us knowledge!

@harader1 3 ай бұрын

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

@seanmcnamara1267 8 ай бұрын

Excellent instruction!

@zatara11 Жыл бұрын

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!!!!!!!!!

@hookedonpilates 11 ай бұрын

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!!!

@kristaallenr3769 Жыл бұрын

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!

@LarsRyeJeppesen Жыл бұрын

This is amazing

@esmailiyou 10 ай бұрын

Great video. Thank You

@thiagoc.4866 Жыл бұрын

Awesome content!

@seanhannam8872 7 ай бұрын

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.

@volaryu 5 ай бұрын

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

@Damin-Danger-Ledford Жыл бұрын

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

@MRBuDWiZe 4 ай бұрын

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

@littleBrownDwarf 6 ай бұрын

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

@nebimertaydin3187 Жыл бұрын

Great video 👏👏

@fabianpires1768 Жыл бұрын

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.

@eezy251able Жыл бұрын

great video! Thanks mate!

@jorge5213 Жыл бұрын

Amazing video, greetings from Chile

@behrad9712 Жыл бұрын

Thank you so much!🙏

@abdulha60 7 ай бұрын

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 🧡

@jcrow62 Жыл бұрын

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.

@freywatson752 5 ай бұрын

Thank you again man

@DanceWithJade 5 ай бұрын

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.

@SnakeAndTurtleQigong Жыл бұрын

Thanks so much

@charles1606 5 ай бұрын

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

@AidstaGangsta Жыл бұрын

That side cuff variation is next level

@9catlover 9 ай бұрын

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

@MattReadReview Жыл бұрын

Thanks!

@SunilSharma-re1hq Жыл бұрын

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

@Snapple316 Жыл бұрын

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

@vicentehuerta9412 Жыл бұрын

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.

@alvesdeejay 7 ай бұрын

Shoulder + scapular mobility / strenghtening is the best

@thebatcave89 4 ай бұрын

❤Great vid

@vachibal3553 Жыл бұрын

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

@mathiusq9128 Жыл бұрын

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.

@zkr3419 Жыл бұрын

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?

@Edd211 5 ай бұрын

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

@AmazingAsif 11 ай бұрын

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

@francescaerreia8859 Жыл бұрын

My rotator cuffs were missed up really bad for a decade. I had tendonosis and went to physical therapy three times and got multiple shots and stuff. None of it really helped. I did exactly as I was told. I figured out myself that the real issue was my tight and weak hips. Once I started fixing them my shoulders just got better without any specific work on them needed at all.

@tajbirtonysingh7979 Жыл бұрын

Your hips? What did you exactly do to fix them any more insight/infs routine?

@francescaerreia8859 Жыл бұрын

@@tajbirtonysingh7979 they’re still a work in progress but all kinds of hip mobility drills, leg circles, clams, stretching, etc. It’s wild because I can just get on my side and do a dozen clams or even stand and do some leg circles, not moving my shoulders at all, and I’ll feel my shoulders sit better, sometimes they even start popping in a good way, but then I tell a doctor or physical therapist and they laugh at me or ignore me for thinking these are at all connected.

@tajbirtonysingh7979 Жыл бұрын

@@francescaerreia8859 No it makes perfectly sense, I would go even that far to say it all starts from the feet the shoes we wear and how we position. I noticed similar things, let me guess, you have anterior pelvic tilt?

@francescaerreia8859 Жыл бұрын

@@tajbirtonysingh7979 ive thought similarly and been trying to get my pinkie toes stronger and to stand on my feet with the force spread out more evenly on them as opposed to all focused on the balls or heel or something. I have minor anterior pelvic tilt but the real issue is just a lack of hip mobility and even a seeming atrophy and lack of mind muscle connection with my hips and lower core. Like I can’t even consciously choose to flex certain muscles down there. It’s a real battle. But as I do it, my neck and traps and shoulders and back all feel stronger, as if my fascia is holding everything more correctly.

@oreocarlton3343 Жыл бұрын

Scoliosis?

@heltok 3 ай бұрын

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.

@stuffstuffstuffyay 2 ай бұрын

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.

@rrurban Жыл бұрын

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

@catedoge3206 3 ай бұрын

imma try

@ryantylerMachete Жыл бұрын

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

@jimb3093 5 ай бұрын

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.

@markf.9281 Жыл бұрын

Brilliant. Thank you so much

@mimikrama 6 ай бұрын

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

@hossskul544 4 ай бұрын

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

@maccollo 6 ай бұрын

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.

@NicholasRachuna Жыл бұрын

They fixed mine

@perrybelmont7149 Жыл бұрын

I beg to differ these exercises absolutely fixed my shoulder pain

@joeegas5718 Жыл бұрын

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

@plexuswoodworks1771 9 ай бұрын

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

@claudelefebvre5560 Жыл бұрын

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

@EmptyKingdoms 5 ай бұрын

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.

@thebeachoflife 7 ай бұрын

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

@joelbell6075 Жыл бұрын

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! :)

@mohndou Жыл бұрын

GODS WORK!!!!!!

@DjXXS3RL 4 ай бұрын

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

@sreejinair Жыл бұрын

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

@illinidrillsgt 8 ай бұрын

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

@heyalenofficial 10 ай бұрын

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??

@RyanC232 Жыл бұрын

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

@MisterBrianAlexander 6 ай бұрын

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

@robertcampbell1023 10 ай бұрын

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

@Jerzy653 Жыл бұрын

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.

@SolarJakee 3 ай бұрын

Could this help with AC joint osteoarthritis?

@watching1994 Жыл бұрын

the NJ skateshop tat !

@Francisah 5 ай бұрын

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

@jigc23 Жыл бұрын

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

@user-se6me4lv3w 10 ай бұрын

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!

@stevenclaeys3602 7 ай бұрын

I just came by to say that rotator cuff exercises fixed my shoulder pain. I'm going to assume the video is a bit more nuanced than the very misleading title

@Moreoverover 7 ай бұрын

Same

@jamesrosales89 Жыл бұрын

how about AC Joint issues ? is that much different from Rotator Cuff issues ?

@przemeks2599 10 ай бұрын

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

@markborders5367 Жыл бұрын

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

@andrewmccaskill2845 Жыл бұрын

could i do these with PT bands?

@Angry_Lion Жыл бұрын

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

@ginninadances Жыл бұрын

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?

@TheGreyshack 3 ай бұрын

how often should i do those exercises?

@AlanenJ Ай бұрын

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

@nuroenglish9904 4 ай бұрын

How often should we do these exercises?

@SemperSalam 2 ай бұрын

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

@bretcj7 8 ай бұрын

Isn’t surgery needed for a full tear or how would it ever attach again?

@andib1005 3 ай бұрын

How often to do these exercises?

@Mr_Fairdale 6 ай бұрын

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