BEST Rotator Cuff Exercises? (Not What You Think!)

Рет қаралды 1,723,531

Күн бұрын

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In this video, I discuss 3 ways to train your rotator cuff muscles and provide guidelines for how to program these exercises into your routine.
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Intro - 0:00
What is the Rotator Cuff? - 0:10
Exercise Category #1 - 1:54
Exercise Category #2 - 4:59
Exercise Category #3 - 8:43
Sample Program - 10:26
Summary - 11:08
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

Пікірлер: 413

@E3Rehab 2 жыл бұрын

Thanks for watching! What exercise(s) are you going to add to your routine? Comment below! You can also find all these exercises in our blog - e3rehab.com/blog/rotator-cuff-exercises/

@miteshkumar5557 Жыл бұрын

Do not put weights on your back to do push ups. I REPEAT do NOT put weights on your back to do pushups. Unless you're okay with them slipping off and crushing your fingers. I had to use voice typing to type this.

@45500 Жыл бұрын

Fast bowler routein

@anne-kathrins2721 9 ай бұрын

Jesus. Why are you so unsymmetrical?

@kevinmcnamara704 6 ай бұрын

I have a tear on my shoulder and bicep, I hurted playing golf,,,should I exercise, I m told I need surgery plz help tks

@abdu2k24 4 ай бұрын

Please do a video for fixing the weak hand grip

@justinpliskowski153 8 ай бұрын

The amazing thing about the rotator cuff, is that it can be extremely undeveloped and sore for essentially forever and you can still functionally work the biceps, triceps, and delts. I was suffering from this annoying "minor" pain in my one arm for the longest time and it would seemingly come and go. What I realized is that poor form from fatigue would result in minor twisting in exercises that targeted the arms and shoulders. This would trigger the rotator cuff and cause the pain. It wasn't until I started working out the minor muscles that the pain started feeling better and eventually went away. These muscle exercises might look stupid, but in reality these are probably the most important muscles in the entire arm.

@flowreader6755 8 ай бұрын

Well said.

@Da-Creams 6 ай бұрын

Something in both of my shoulders have been sore constantly for about 3 years now. Now I’m starting to get what I thought was distal bicep tendinitis, but I think you’re right that the rotator cuff is really the source of the problem.

@Carrie-Mercado 5 ай бұрын

@@Da-Creams I just found another video yesterday showing if the teres minor is not strong basically everything else will not benefit. With that info and this absolutely amazing thorough video I am looking forward to the relief and recovery!

@1wasavi Ай бұрын

can fucking confirm, my right rotator cuff was weak as hell what my left side could do easy 12 reps my right side could barely punch out 5. Didnt have pain but if I went into exercsies I would end up stopping because eventually I got pain

@SH-mv3ys Ай бұрын

Ok ima try this

@itsjogee 3 ай бұрын

Don’t mind me - 👀 external rotation CHOOSE 1 - 2:08 - lying external rotstion 2:22 Cable rotation 2:55 Elbow on knee rotation 3:19 loop band If you do activities with overhead do ONE OF THESE:👇 3:51 prone external rotation 90/90 4/12 cable or band external rotation 90/90 Exercise category 1👇 4:40 shoulder cable internal rotation Exercise category 2👇 Angel progression: Level 1: 5:10 Level 2: 5:22 Level 3: 5:34 Level 4: 5:50 Lateral raise progression: Level 1: 6:45 Level 2: 6:58 Scraption progressio: Level 1: 7:24 Level 2: 7:43 Level 3: 7:58 Exercise category 3 👇 Compound exercises Pushups - 8:58 Overhead press: 9:22 Inverted row- 9:46 Pull up: 10:07

@sanjaysingh9680 3 ай бұрын

Thanks

@TPRighteous 2 ай бұрын

Salute 👑 underappreciated

@wendyshina8700 Ай бұрын

Thanks

@jasontsai8596 Ай бұрын

I dont know why he catagorizes them 1 2 3 levels, why not pick one must do

@andrejk401 7 күн бұрын

Do we need to choose one exercise from category 2?

@joneastelow3242 4 ай бұрын

After keeping fit for 40 years (Now 58) I wish all those years ago we had access to this "bible" of information. I am in the process of getting the mobility and stability back in both of my shoulders after various injuries, and when you try these exercises and look deep into the subject you realize how important they are!! Great delivery and tutorial.....Instant subscribe..Cheers.

@Allegro_Giusto 10 ай бұрын

Best video I’ve seen that encompasses the while shoulder movement in one package. I’ve had a shoulder injury for so long and I’m pretty sure it begins with my Teres Minor. Although I knew some of these exercises, I didn’t think of combining like you explained, and the fleshed out explanation filled in some minor details that are easy to not think of. Fantastic video and a God send for me..thank you!

@zecalimazeca Жыл бұрын

What great teaching. Congratulations. As a violinist, I need this so badly. I don't have any words to thank you. Greetings from Brazil. (subscribing immediately)

@charlesriley2230 Жыл бұрын

Really appreciate your video. This is something i can really follow now, 6 months post, rotator cuff surgery

@yahboiwillx238 6 күн бұрын

This the best vid I have seen. I love that there is no fluff and excessive talking. You get right to the point and thoroughly explain the exercises.

@therealelalfredo8622 Жыл бұрын

Your channel always provides so much amazing, evidence based content. You are doing valuable work, thank you for that!

@juanmartinpayne8332 Жыл бұрын

I like the way you present the exercises. The variety and purposes of them make the whole video very helpful.

@nicolaspina3265 8 ай бұрын

I was investigating about shoulder exercises to fix my pain until I found this video. I think it´s the most clear and well classified video. Also, the week plan sample is awesome. Thank you so much!

@jasonharte-reynders5475 Жыл бұрын

These are GREAT!!!. I really love the progressions to made for banded angels. I have always wanted to do these but felt like I could never work my way to doing the full movement with proper form. Keep up the awesome work! 🙌🏼

@neuman_adventures 6 ай бұрын

Thank you for that mini-program at the end; it really helps putting all the pieces together like that.

@kevinfrench524 8 ай бұрын

Thanks for the video! It was well organized and clean. Very professional. What I learned from your knowledge is that I can base shoulder training off rotator cuff exercises. I am looking forward to trying my new shoulder routine. This is a very helpful video. Excellent work!

@jimmarshall9945 9 ай бұрын

Great video showing all the shoulder exercises..... I had a long-term shoulder injury that was diagnosed as a rota cuff injury, in actual fact it was bicep tendinitis and I eventually ruptured it leaving me with what is known as a pop eye bicep.... The upshot is 2 wks after rupturing my bicep my shoulder problem disappeared! I have a slightly weaker right arm but I'm now pain free.

@Jenova1009 2 ай бұрын

This is the greatest video ive ever seen about shoulder and rotator cuff exercises! It has everything in it, i can just take this and plan my complete shoulder workout just from this piece of compressed information. Good job!

@KeenyNewton Жыл бұрын

Excellent video. To the point and clear routines. I like the comparison between how we dedicate a day to arms/biceps and same needs to be done for rotator cuffs.

@BodyFixExercises Жыл бұрын

Great video. 💗 Traditional Rotator Cuff isolation exercises alone don't address the CAUSE. I had rotator cuff issues for several years and discovered that a lack of upward rotation of the scapula was the underlying cause. (With a lack of upward rotation of the scapula there is less roof space in the shoulder, so the rotator cuff muscles have to work waaay too much.) That was the cause in my case and I believe is the cause in most cases. Exercises for serratus anterior and the lower traps to activate them and strengthen them increased the upward rotation of the scapula and... Shizam! Adios shoulder issues!👍

@TacticsOgre35 Жыл бұрын

But I can't lift upward anymore. There's a big click in my shoulder smd one arm gets big psi shoot into the bicep area.

@doctorshutup9817 Жыл бұрын

@@TacticsOgre35 gently stretch your lats/chest muscles and slowly and lightly strengthen your external rotators like in this video.

@TacticsOgre35 Жыл бұрын

@@doctorshutup9817 I can't lift up no matter what tho.

@TacticsOgre35 Жыл бұрын

@@doctorshutup9817 the other exercises seem to be hitting my bicep and the other muscles. Don't understand

@doctorshutup9817 Жыл бұрын

@@TacticsOgre35 your bicep tendon is right next to your rotator cuff tendon so its probably getting impinged or referred pain. Try doing isometrics and/or eccentric exercises for your external rotators (mostly suprispinatus but maybe infraspinatus too)

@ununhexium Жыл бұрын

This is a really good video... Thank you. I have been trying to fix my issues on my own when physical therapy didn't provide much for me. This is way more comprehensive and gives me a guideline. Because I started so weak & with so much pain, I've been opting for isolation exercises and building up to compound movements. I find compound movements risk aggravating the issue. But I will use your suggestions. This video will be my bible until my bicep tendons stop hurting. 🙏

@rayshaver5253 7 ай бұрын

Fantastic video, love how you show different ways to hit each area with progression. I really like this.

@flowreader6755 8 ай бұрын

Phenomenal; a great breakdown and explanation of the exercised needed, how to do them, and when to perform them, all organized in an easy to follow format. Many thanks!

@ThatsWhatSheSaid75 Жыл бұрын

Dude, this video was freakin AMAZING! You provided me with several new rotator cuff workouts and variations to try at the gym. Going to check out more of your videos and subscribe. Thank you!

@davesassortedstuff8424 Жыл бұрын

Fantastic video. I love the way you group each type together into one screenshot. Super excited about putting together a personalized program from these exercises.

@KP-qk6ld Жыл бұрын

Every second in this video is worth a chunk of gold 🔥 Thank you friend 👍

@goldenavatar4289 Жыл бұрын

Oh my God.. what did I just bump into. Instant subscribe. I am going to analyze the video and make a schedule. This is exactly what I needed to see. Currently I am 26 years old, 170cm, about 40kgs. Way below healthy BMI.. Thank You so much for running this channel! I will make sure to check out your other videos and your blog as well.

@amieeclaxton3335 4 ай бұрын

This is by far the best video I’ve found. I have calcified tendinitis in my right rotary cuff and some of the exercises my physiotherapist gave me seems to cause me more pain. From what I’ve watched here, you have different exercises for different areas for the rotary cuff/shoulder. I feel I will benefit from some of these then what I’m currently doing. I e been doing shockwave treatment the last 3 sessions and has helped my pain so much. I’m going to add a few of your exercises and see how I do. I’m just looking to get back into basic mobility. Thank you so much!!

@SASOak2503 Жыл бұрын

The most comprehensive routine I have seen on the internet. Thank you!

@derekk2708 9 ай бұрын

I love the visuals and editing style you use. Very easy to assimilate the information. Thanks. ; )

@roshsurana Жыл бұрын

Watched your previous video, and i was confused. This is a much better video! Thank you for this.

@ReginaReRoma 10 ай бұрын

This is the best video I have seen in along time,,, short, simple and right to the point 👍👍👍👍👍👍👍👍👍🌹

@dimii27 26 күн бұрын

THis is very comprehensive, well structured and complete. A very mature and professional approach!

@musaab8588 Жыл бұрын

The best ever elaborated explanation about this case. Thanks a lot.

@puchululina 5 ай бұрын

I’m so happy there is a channel like yours! Just now I’ m subscribing!

@InKent5396 9 ай бұрын

What an excellent and thoroughly comprehensive video. Subscribed!

@MattFeelGood Жыл бұрын

These videos are invaluable. Thank you E3 Team 👍🏼

@user-cp9yo4jk9b Жыл бұрын

I am amazed with this method of explaining exercises. This is excellent! Thank you!

@aphinion 11 ай бұрын

Best rototator cuff programm I've found on youtube yet. Thanks!

@ethanallenhawley1052 2 жыл бұрын

I appreciate all the work that goes in to demonstrating the lifts. You have a great designer(s).

@E3Rehab 2 жыл бұрын

Thank you!

@valk8466 9 ай бұрын

Thank you so much! I have deltoid pain and worked out its the infraspinatus and teres minor, and wanted effective ways of external rotation. Found the whole video interesting. The towel under armpit has totally taken away the contribution/interference from the deltoid to isolate the external rotators (overactive deltoid is the cause of pain). The external rotators superset is fantastic!

@45coopaloop Жыл бұрын

great video and explanation of the muscles involved and how they function, and good explanations for the exercises as well, thanks for sharing :)

@micahmaldonado60 Жыл бұрын

These are golden nuggets of knowledge. I haven't been able to exercise but ever since I started doing rotator cuff exercises it's helped me a lot.

@tomeastham4486 11 ай бұрын

Great to get back in shape,thanks for a program that seems to work at getting strength back

@tomcoleman8753 16 күн бұрын

Love the video! Such value and thank you so much, subbed!

@MrGalaxypiano Жыл бұрын

Thank you so much for the time you take to share that video with us Great and very helpful info Thanks a lot Have a wonderful time wherever you are

@jtrain3113 Жыл бұрын

Your absolutely brilliant at your content it’s so so helpful my man! 😀🙏

@claireseymour4902 13 күн бұрын

Such a well made video. You are a guided teacher. Thank you so much.

@sonsofodinots7695 Жыл бұрын

Extremely good work, thank you guys!

@sebya1906 2 жыл бұрын

Awesome set of exercises guys! Excellent! Thanks a lot!

@Kahlty Жыл бұрын

Hello, thank you for your video!

@DeepestGrave1 4 ай бұрын

This is the best and only video you'll ever need to strengthen the RC, well done!!

@philipkim9779 Жыл бұрын

Great work like always. Thank you!

@alinagumenuk6949 Ай бұрын

Im getting back to climbing after a recovery from a partial tear in the supraspinatus tendon. this video is beautiful, intelligent and covering all I need to know. thank you!

@theprodriverinnovation 11 ай бұрын

Obviously, the best informative video ever existed on KZfaq. Professional and straight forward instructions. Great efforts by the Doctor Much appreciated and really well done 👍

@gavinashun Жыл бұрын

Great video! So much info and content but presented efficiently. Nice!

@wndrwmn72a44 4 ай бұрын

This video was extremely helpful! Thank you so much for sharing your knowledge. I will be definitely applying these exercises to my weekly physical therapy routine.

@frankmollegaard1989 6 ай бұрын

The most comprehensive video on rotator cuff exercises I've ever seen. Saved it and subbed. Well done.

@cautious1343 Жыл бұрын

Best video on the subject I've seen so far. And I been at it for some years now.

@ShadowBanned0 Жыл бұрын

this is exactly what I need. Thanks a lot!

@poolmilethirty2859 Жыл бұрын

Thank you so much, great demonstrations.

@user-rd6rm4qb9r 11 ай бұрын

Great video, well structured, easy to follow. Best vid on KZfaq

@alfredobautista5534 Жыл бұрын

Me da gusto cuando se realiza una buena explicación de ejercicios, indudablemente genera una mejor preparación de los temas.

@justacupofcoffee1000 Жыл бұрын

thanks man thats what i wanted , alot of types of movements , much love

@Venom-ez6ip Жыл бұрын

Ty for creating this video! Awesome!

@nieczerwony Жыл бұрын

This is gold. Personally what helped me a lot is to do pushups in back bridge position. I know now the easiest for most people to even got into back bridge, but try to progress as this is very good.

@kostiantynkhudobin7370 2 жыл бұрын

Thanks for your work!! Really cool video.

@dallaslong5703 9 ай бұрын

I've recently hurt my rotator cuff on ... well both my shoulders this video is AMAZING , I totally thank you kindly for the great info!! #StayBlessed

@spidey9511 Жыл бұрын

Wow, I was doing a few of these like once a week, gonna have to up my game. You’ve got a comprehensive list her.

@nigelgraham8890 Жыл бұрын

Great video - very comprehensive. Thank you.

@pentagonperry 2 жыл бұрын

Nice timing for this video, recently come across my first bout with tendonitis

@lorini11 2 жыл бұрын

priceless as always,,, thank you for your work, thank you so much

@SUMER56510 7 ай бұрын

Thank you for your Brilliant Exercises ! Seriously It Works

@andrewcrowther3956 Жыл бұрын

Brilliant explanation and exercise program. Thanks.

@nemonemo6285 Жыл бұрын

Mate, You nailed it!! Thank you.

@tylerrea2568 8 ай бұрын

Absolutely Superb Information!! Great teaching visuals and narration! Top Notch presentation.

@jaimejrtorres7459 Жыл бұрын

Very good information, presentation. This surely will help others do a proper exercise without straining the muscles.

@Nathan-vn5tg 2 жыл бұрын

I love your videos. Is there anyway you could do a video for rehabilitation on an oblique strain. Keep the content coming

@carlvorbrueggen6841 Жыл бұрын

great video, very informative and to the point

@iaroslavdavydiak6439 6 ай бұрын

Amazing guidance, very detailed, no questions left 👍👍👍

@ViveikSaigal Жыл бұрын

Thank you for the demonstration videos clips. It's a lot of work

@jorgeortega5728 Жыл бұрын

Thank you very much for the clear explanation!! I love the routine. Saudaçoes. 😊 🤝

@kay9i9 4 ай бұрын

This is gold. Thank you siir🙏🏽

@andrewpowell5344 5 ай бұрын

Great video, thanks for your thoroughness. Liked it and subscribed!

@LcarlosCiceron8254 8 ай бұрын

Excelente explicación. Gracias!! 👏👏👍

@jayzesx 2 жыл бұрын

Great video. Thanks!

@TaichiStraightlife Жыл бұрын

This is a well done video; a lot of options (I don't belong to a gym anymore) and fully explained; thanks.

@travissk5036 Жыл бұрын

Great Content! Thank you!

@christopherwhitlow Жыл бұрын

Brilliant information and programming. Thank you.

@marting6037 5 ай бұрын

A huge thank you. So wish I'd found this sooner as few, if any of suggested exercises intuitive to me at least

@tomsmd7 Жыл бұрын

Fantastic video, mate. Cheers from New Zealand.

@dmf30 Жыл бұрын

this was the best set of exercises i have seen.

@IMRAN-vx1dg Жыл бұрын

Fantastic video for rotator cuff rehap.

@sari-eljarrah 6 ай бұрын

Excellent explanations. I had rotator cuff surgery in 2019

@flydopekidd11 Жыл бұрын

EXCELLENT video. Thank you!

@RonPascal 10 ай бұрын

Beautiful editing beautiful video. I've never see a butterfly lateral raise before. Overdelivered. Thank you E3.

@kavimallik Жыл бұрын

Fantastic video demonstrations.

@megansmith7233 Жыл бұрын

Very good video! Thank you!

@MokkoGoldpuppy 11 ай бұрын

Gracias mil gracias💐 excelente todo🥇

@rbob2416 2 жыл бұрын

Perfect timing!

@maritzagonzalez9084 6 ай бұрын

Great video. I needed this explained and demonstrated like you did. Thank you. Like your T-shirt.

@51bpm 5 ай бұрын

Best explanation and set I've seen ....thanks