Rotator Cuff Stretches (The Ones You REALLY Need!)

Рет қаралды 1,363,182

9 жыл бұрын

Build ripped athletic muscle without screwing up your shoulders
athleanx.com/x/build-muscle-sa...
The rotator cuff is one of the most misunderstood group of muscles in the body. Knowing how to stretch the rotator cuff might be even more misunderstood. In this video, I show you two of the best rotator cuff stretches that you can do and why you need to know the difference between them if you are going to do them right.
The rotator cuff consists of 4 muscles (not one as most believe). Three externally rotate the shoulder; the supraspinatus, infraspinatus, and teres minor. One internally rotates the shoulder; the subscapularis. If you have been lifting weights and working out for any length of time you are likely very overdeveloped and imbalanced into internal rotation. If this is the case, attempting to stretch the external rotators is not going to help your situation.
You would be much better off strengthening your rotator cuff muscles like the supraspinatus, infraspinatus, and teres minor while focusing your stretching efforts on just the subscapularis. I show you a great stretch you can do using a golf club, broom stick, wooden dowel or anything stable around the house.
Not only will this help to stretch your internal rotators of your rotator cuff but also the contributing muscles like the pecs, lats, front delts and more. To get the most out of this rotator cuff stretch, be sure to hold it for 30-60 seconds and be consistent with doing it. Aim for 3-5 stretching sessions per week if you want to start making an impact on the tightness you're feeling.
For a complete workout program that helps you to build ripped, athletic muscle without overlooking the smaller things that are just as important, be sure to head to athleanx.com to get your complete ATHLEAN-X Training System.
For more rotator cuff workouts as well as the best exercises for strengthening the rotator cuff, be sure to subscribe to our channel here on youtube at / jdcav24

Пікірлер: 756

@gladiia9311 Жыл бұрын

2:33 exercise 1 3:18 exercise 2 3:35 exercise 3

@melinmove Жыл бұрын

@Ah-you-know 11 ай бұрын

This is why it's important to get advice from somebody whose knowledge is well-rounded. As happy as I am with exercising and the prospect of not being skinny any more, that subscapularis stretch brought me the greatest joy of the last few months. Thanks for putting invaluable information like this out there, Jeff.

@ittiazahmad8483 4 жыл бұрын

Wow fantastic video. I have been having rotator cuff pain for ages... followed Jeff and I swear over time it's healed. This guy is just brilliant, and it's all available on youtube

@PrinciplesAme 7 жыл бұрын

I love how much substance you provide. I have scapula winging on my left side and this exercise really changed my life. I am forever a fan. Thank You!!!!

@rairaur2234 5 ай бұрын

9 years later, it's quite possible that Jeff made millions of people aware of face pulls, external rotation, and rotator cuff's whole existence. Out of those, I'm ready to bet at least a few hundred thousand actually started training their rotator cuffs. Insane.

@TheBeatdownBros 7 жыл бұрын

Gotta thank Jeff for this and all his videos. He takes the science part of this to another level and we can pick and choose the info that we need as individuals. Thank you

@mcpujol 5 жыл бұрын

I want to thank you so much for this post. I had terrible painin the back of my shoulder and was searching for a solution, the club/broom strech worked like magic! Really unbelievable and almost immediate relief. 🙏 I can't thank you enough, always clear and professional advice... Big fan here 🙋‍♀️

@DrUmtombo 9 жыл бұрын

I found this channel by accident and have to say Jeff is excellent. Lots of great training info, but underpinned by appropriate anatomy and training tips. Great job!

@takoyakiking 6 жыл бұрын

That subscapularis stretch is amazing, I've had tightness in my upperback, crunching and popping for the last 4 years. This stretch really helped relieve some tension. Thanks!

@dkangan 8 жыл бұрын

I have had a lot of shoulder problems over time, mostly stemming from sports injuries in school, and over time the loss of range of motion caught up with me, and when I started playing tennis again that caused a lot of problems. Learning about this and working on the shoulders in a sensible way, focusing on the rotator cuff and the movements they support while keeping the load reasonable and the reps up, has made a huge difference in my comfort level, range of motion, and success using advanced tennis technique. I wish this kind of information had been available to me when I encountered those shoulder problems. But now it is available to all of us. Thank you!

@steve-cs8ex 4 жыл бұрын

Recovering from fourth rotator cuff surgery ( two for each ) and Jeff is addressing problems no one else has for me. A real life saver.

@1960taylor 8 жыл бұрын

This guy knows his shit. Period.

@MrAjv326 7 жыл бұрын

John gatti DPT,

@politicallycorrectindividu2867 7 жыл бұрын

John gatti amen.

@jettpeters3470 7 жыл бұрын

Not ALL.

@marianosaab2560 9 жыл бұрын

"Don't overlook any muscle no matter how small it is. The are all important or they wouldn't be there in the first place". See, now that's why Jeff is a true coach. I am glad I found this guy in my twenties. Thanks Jeff, keep it up.

@billybobsings5897 4 жыл бұрын

Yep! I found him in my 50’s! Hope it’s not too late!😩

@wolffrags9856 4 жыл бұрын

@@billybobsings5897 it's always an improvement

@kumaratul7707 2 жыл бұрын

Thanku buddy

@TheMicology 4 жыл бұрын

thank you jeff you just solved the thing that has been bothering me for months! i thought my external rotators were too tight but turns out it was my supraspinatus, it feels amazing now.

@christhorne4632 6 жыл бұрын

I've had sore shoulders for 3 days, did a shoulder workout on the 2nd day and today after watching 3 shoulder videos 85% better! Thanks Jeff

@opinionator3884 7 жыл бұрын

Chronic shoulder issue even after impingement surgery and that first stretch hit the spot for which I have been trying to find relief for nearly 20 years. Thanks!

@clintonhurst7810 4 жыл бұрын

59 yr old truck driver trying to stay in shape...Rotator cuff problem right shoulder...getting better! Thank you so very much! You are better than a rock star!😎👍

@brianfitzpatrick3340 4 жыл бұрын

Jeff....cant tell you how much you have helped me with shoulder pain..i thought my days of lifting were over...but you have got me going again.....keep up the great work & thanks again...

@jamesc8676 8 жыл бұрын

Wow, glad I saw this one, I've only been working on the shoulder stretch laying on the ground and it's just not cutting it, thanks my friend. You have helped me a great deal, I've not been able to lift for weeks. I'll try the ones in this video. You are truly a blessing. Thank you again for taking time to do these. James in Lahaina.

@TheJuan_N_0nly 8 жыл бұрын

Thanks Jeff, this stretch just gave me so much relief.... im a truck driver and i am currently battling foward head posture, rounded shoulders, and trigger points...

@jpinhead7806 9 жыл бұрын

Jeff! I want to thank you for providing me with this essential information. Every time I did military press with dumbbells, my left shoulder would begin to hurt. Now, I do these stretches in between sets and I feel like I can keep doing more sets. Thank you. My cousin just had surgery on his rotator cuff. When I learned of his injury, I became wary on doing shoulder workouts. This video and the other video titled, "Worst shoulder exercise (watch it tear a shoulder muscle)." these have helped me become a better athlete and more confident at the gym. Thank you.

@rayray8389 7 жыл бұрын

Wowww been doing these stretches like you showed for 2 days and the pain is gone! Kick ass video ! Thanks Jeff !!

@mike3lisa 9 жыл бұрын

I will do these religiously from now on Jeff my friend, OMG the relief it gave me was immense

@codymorris4827 7 жыл бұрын

Just did the second stretch and I feel so much relief. Jeff will get you where you want to be.

@01t0by01 8 жыл бұрын

I injured my rotator cuff in 2000 and due to careless disregard for my health when I was younger, I never completed my physical therapy for the injury. I have suffered increasing pain and discomfort as well as posture problems. I just wanted to say THANK YOU for this video. I just happened upon it while searching for Health and Fitness Videos for a lot of other things and it caught my eye. I am going to try them now! God bless. Much appreciation.

@MiamiprimeFtw 4 жыл бұрын

This guy is a great role model. So well spoken and more

@dendon157 5 жыл бұрын

Im a scaffolder and i've had on and off problems with my shoulder, struggled at work, struggled the gym, the past couple of weeks have been really bad couldn't tie fittings off at work, struggled to even put my seat belt on, i've just been stretching now following what you said and all i can say is wow! the difference is mega, cheers Jeff

@cm21961 8 жыл бұрын

you are one of the perfect trainers i have seen here so far! no joke. and to know this is because ''you'' start off knowing all the major muscles and thier groups due to being a proffesional PT. apparently they are hard to find as workout trainers in some states. i used to work as an ''aide'' to the PT's back home, Tx. and i learned a great deal from them on the whole muscle format of the body. but , i digress , trainers LIKE YOU are difficult to come by! keep the vid's comin' PLEASE

@Mattaius 9 жыл бұрын

Just tried these stretches. Felt bloody amazing, thank you!

@gizmoduck1771 7 жыл бұрын

Glad I found this video... doing a lot of lats and chest work, and I pulled a muscle around my right shoulder blade... felt like my back was out, couldn't even pick up my kids 😢... this helped a ton... Thank you!!

@johncarloquiroz7320 6 жыл бұрын

I was just doing push ups until I felt a strain on my rotator cuff. I’m not which of the three parts I strained but after I did the stretches the pain left in an instant. I’d give this video 2 thumbs up if I could. Thanks man

@ucyqweyq7whucvn141 3 жыл бұрын

For the stretch where you squat down, try doing 1 arm at a time and pushing the arm in as far as possible. This allows for a much greater stretch. I had a long-term scapula injury and doing the 2 arm version did not fix my injury. I tried doing it with only 1 arm and it healed in 2 weeks.

@asiminamdar58 2 жыл бұрын

You feel any popping or it's totally healed??

@ucyqweyq7whucvn141 2 жыл бұрын

@@asiminamdar58 Fully healed.

@justletitgo601 2 жыл бұрын

@@ucyqweyq7whucvn141 how often did you do this stretch? Thanks!

@ucyqweyq7whucvn141 2 жыл бұрын

@@justletitgo601 1-2 times daily until it was healed. I stretched twice in the early stages when it was bad but as it got better, I stretched once. I hold the stretch for 30-60 seconds.

@sshshbdbsbsn678 2 жыл бұрын

I'm sure i dislocated my shoulders from doing these

@jiat_spacejams 8 жыл бұрын

Brother this is infinitely helpful and insightful. Been having troubles and pain with my left shoulder and these exercises are helping. Thank you a bunch, I'm subscribing.

@KindOldRaven 7 жыл бұрын

Wow... thank you so much for a clear subscapularis stretch example. I'm suffering from shoulder issues and I've been looking for one of these to gently stretch after my rehabilitation exercises but most were unclear or I simply didn't feel. This is a major improvement.

@jarrodlazarus5494 2 жыл бұрын

As always Jeff, fantastic video. You are the only one I watch when it comes to my training

@lion-ue4zl 9 жыл бұрын

Thank you!!! As a baseballplayer these exercises are probably the best you can do for injury prevention. I hope the rotator cuffs won't be as neglected in the future as they are now. Greetings from Bavaria (Germany)

@ropersirvent 4 жыл бұрын

Thank you for these videos. This is saving me big bucks. No surgery or pt needed with these techniques!

@KenStinnett 7 жыл бұрын

Thank you for all the information you share about the shoulders. I have had my left rotator reattached( 3 screws in my shoulder) and have a BAD impingement in my right shoulder. Shoulders and chest are my most painful workouts. They are slowly getting better with the information you share with us. Thank you.

@EnochPetrucelly 7 жыл бұрын

Wow...That subscapularis stretch feels amazing! Thank you!

@johnmalone8666 9 жыл бұрын

Thanks a bunch for posting this! I'm thinking I had a strain or something in the area and it hurt, just to lift my arm. I did this yesterday at work with a broomstick and I feel just about 100% today! Truly amazing! On a side note: I'm in the military, so it would have taken several weeks just to coordinate seeing a PT on base and that usually leads to another lengthy process. You helped me out a ton, Jeff. Keep up the good work!

@Bharathmuthuraj 4 жыл бұрын

After few years of training my shoulders suddenly started to hurt there was a pinching pain which started coming up every time I lifted. I stopped weight training for a while and it appeared like the pain faded. But every time I resumed training it started hurting badly. I consulted the doctors even took a scan. Nothing helped. This stretch worked like magic and the pain disappeared in days. Thanks Jeff

@Elkhorse 9 жыл бұрын

Perfect timing, I've been trying to address some shoulder problems. Thanks Jeff!!

@oskarschindler1 8 жыл бұрын

Dear Jeff, I have a weak rotator cuff in my left shoulder, and your videos showed me how stretch and train this particular group of muscles. Certainly, I'd never trained this before, but you've saved my life with your explanations. Thanks for your videos and God bless you forever!!!! Regards from Argentina...

@KwyatMan 7 жыл бұрын

Same!

@jntwlsn 7 жыл бұрын

Stretch

@CarlosRodriguez-yq8qq 7 жыл бұрын

Roberto Oscar Kissner Furci me puedes decir cuántas veces lo haces? Yo juego béisbol y en ese deporte siempre se está proclive a lesionarse el hombro y más aun con un manguito rotador débil, agradecería que me digas cada cuánto lo haces y ese tipo de cosas, muchas gracias por tu atención.

@oskarschindler1 7 жыл бұрын

Saludos, +Carlos Rodriguez, esos estiramientos del manguito rotador los hago todos los días, ya que al estar débil pues necesito acelerar su recuperación y ponerlo a la par del otro que está fortalecido. Mi kinesiólogo me dijo que con 3 series de 15 repeticiones de los ejercicios de manguito rotador que se explican en el mismo canal de Athlean- X y estiramientos con estos ejercicios de este video, todos los días, es suficiente. No se necesita hacer esfuerzo excesivo, ya que el fortalecimiento del manguito rotador lleva su tiempo. Yo hago Crossfit, culturismo y Aikido, así que imagináte que mis hombros están siendo trabajados siempre; sin embargo, como mi objetivo no es ser atleta de alta competencia, hago mi trabajo con moderación. 42 pirulos cobran su factura, ¿no es cierto? Jejejejejejejeje, éxitos y estamos a tu disposición.

@CarlosRodriguez-yq8qq 7 жыл бұрын

Roberto Oscar Kissner Furci Muchas gracias por tu respuesta, aunque no sé cuáles sean los ejercicios esos que dices jajajaja, wao, tu manguito rotador requiere mucha actividad física, impresionante lo que debe aguantar, todos los días, mmm, genial, probaré a ver qué tal me va, nuevamente gracias por tomarte el tiempo de responder

@Pepperman86 8 жыл бұрын

Wow!!! I hurt my shoulder yesterday and with this strech the pain is (almost) gone! Thanks man!

@flutee888man23 9 жыл бұрын

200% genuine knowledge....not available easily on you tube....thank you Jeff...keep it up.....i NEVER WANTED TO BE AVERAGE

@myyoutube8014 9 жыл бұрын

This guy makes great videos with very solid information.

@mechanicforlife9468 9 жыл бұрын

Awesome way to stretch Scapular. I have been to several clinics and was not shown this great method. Thank you.

@spud1300 9 жыл бұрын

wow.... I stood up, grabbed a broom handle and actually did these stretches while watching. Wow..... I guaranteed have never stretched these before and man it felt awesome. My shoulders are not great to begin with, but this really felt amazing. Every single video you post helps me.... amazing. Thank you.

@davidegan9469 6 жыл бұрын

Really good stretches of the external and internal rotator cuff muscles.

@janlemmer2550 8 жыл бұрын

Thank you so much! I have this problem for many years and now it's actually the first time I know what to do to fix it:)

@JosephKimJoeyBigTime 21 күн бұрын

Wow! Even though the 1st stretch I was unable to do AT ALL because of pain, the 2nd and 3rd stretches felt AMAZING.

@melanieorshan6011 3 жыл бұрын

Thanks Jeff. I have shoulder tendonitis and this video is very hellpful!

@danielepetrucci5274 Жыл бұрын

Amazing stretch for the Subscapularis. Thanks!

@daveroy2837 9 жыл бұрын

This is probably the best free PT on KZfaq. If you already have a basic awareness about how the body works and understands that the only way to get stronger is by putting in work, then there's not much more to ask for. Thanks man, I been suffering with this for many years. Great video

@zekrinealfa1113 6 жыл бұрын

Dennis physical therapist

@Ableten 5 жыл бұрын

Been watching stuff like this for awhile. This guy does it the best. Great videos.

@kimberleynovak4864 8 жыл бұрын

amazing tips! as a massage therapist I am finding so many helpfup tips a tricks. im also using them for myself. weightlifting is part of is daily regimen so i need this personally and prfessionally! thank you so much!

@davecutright1066 7 жыл бұрын

Great stretches here! My shoulder has long been a minor issue. Getting worse as I age so I'm really addressing it now. These will help, thanks!

@siddoza16 8 жыл бұрын

dude ,,,,you are too good... the tips which you share are terrific...

@drbudgy 7 жыл бұрын

Thank you so much for sharing your knowledge. I have been dealing with bicep tendonitis for about 2 years and now also have some slight tearing in my supraspinatus; I have learned more in the last 30 minutes watching your various shoulder videos than I have from about 8 physio therapy sessions I've done locally. I have no doubt that I'll be able to really build up my rotator cuff muscles much faster as well as stabilize my scapula. You will probably save me a lot of down time and also prevent me from losing some hard won gains. Not to mention prevent the potential need of surgery long term.

@chrisrobson2203 5 жыл бұрын

Your channel is pure gold Jeff!

@fwandy 8 жыл бұрын

thanks for this! my shoulders are getting better stretches than before. you that man👊👍

@timrun9993 9 жыл бұрын

One of the most helpful video I ever seen! Thanks Jeff.

@Colin1084 6 жыл бұрын

My bench press was off and was getting imbalanced pecs, found out one of my shoulders is always internally rotated. This video has helped a lot

@alineharam 8 жыл бұрын

Excellent review of the importance of attending to rotator cuff. A source of a lot of pain and limits your movements. No one (you said most) reviews and addresses rotator cuff movements or stretches. Thanks for highlighting this important area.

@MR-nu3we 7 жыл бұрын

man you make learning easy and clear to understand to everyone. keep doing it👌

@ronaldk.wileyjr.5476 9 жыл бұрын

That stretch was excellent!!! I felt immediate relief after it! Thank you!

@KyonKnight 9 жыл бұрын

Hi I just subscribed a few days ago and I find your videos to always be informative. I am definitely going to incorporate this in my next break session. Thanks

@martynlaing5833 7 жыл бұрын

excellent video !!!You have described why I have so much internal rotation perefectly, and like you say the reason I now have shoulder problems is because I NEVER work my rotator cuff. This will now change. Thankyou

@waynester71 8 жыл бұрын

Really appreciate the advice in this video, I injured my right rotator cuff 16 years ago as a Police Office and it has bothered me ever since! I am due to have a CT scan & steroid injection in 2 weeks to try and help. I have had physio in the past, given exercises to do...but nothing like this! This is great a explanation of what is going on in there.. Thanks!

@nmc5h8MIZ Жыл бұрын

I wish I had known such an effective subscap stretch sooner. This makes a huge difference for me.

@martinv1995 5 жыл бұрын

My God these stretches are a lifesaver, thanks again Sensei

@allnaturalbrown 7 жыл бұрын

Wow! I've never felt that stretch before in anything I've done. And I felt this in a great way!!! Thanks!

@ssquads44 9 жыл бұрын

I just watched a few videos pertaining to Lateral Epicondylitis, Snapping / Popping in the elbows and stretching the rotator cuff. They all were excellent! I've been a trainer for 20 years and can still learn valuable tools for fixing my own aches and pains by taking the time to look for the right info. Your approach is what makes the info sink in! I appreciate your style, the information and am lookin forward to not having what feels like 100 year old elbows. Ive had this damn "tennis elbow" for years and I only play tennis randomly. Now that Im a Baseball Coach and away from Powerlifting and bodybuilding, throwing the ball and hitting balls every day has awakened a beast in my elbow and shoulder regions. I'll be following your info more regularly and will apply the techniques into my daily prevent. exercises. Thanks again. Keep it coming! Seth Stockton... CA.

@MalibuGlassMI 9 жыл бұрын

Thanks Jeff for the Rotator Cuff Golf Club Stretch. I am a golfer and that is something I will use from now on while warming up on the first tee.

@dsciple 9 жыл бұрын

These stretches are excellent. Thank you sir.

@guinness75 9 жыл бұрын

Great video here... Wish more high school coaches/trainers would work on this. The fact you can line up a baseball team and pick out the pitchers because of the internal rotation is a HUGE issue!

@IndelibleHD 4 жыл бұрын

The golf club stretch is the real deal. Immediate relief. Thanks Jeff!

@nathanpiper1346 7 жыл бұрын

Internal rotation stretch and my rotation is instantly a little better,, I was doing the external before and then saw this video with both, brilliant cheers

@HandyJack 7 жыл бұрын

definitely helpful. Thanks for the good stretches

@Whitley1234 8 жыл бұрын

I've had rotator cuff problems for a while now just gave these stretches a try and it was instant pain relief!

@tangetaier1783 3 жыл бұрын

really.?

@WALLYMASSAGE 7 жыл бұрын

His information is so helpful for practitioners.

@leoniebass9208 7 жыл бұрын

Love the content and education you provide, why did I not discover you a few years ago!

@code5829 5 жыл бұрын

Hopefully Jeff comes in clutch b4 my baseball game to fix it. I love ur channel so much good info helping me

@BatColonyEvictor 4 жыл бұрын

These stretches made a HUGE DIFFERENCE in how my shoulder feels. Followed up with the exercises and they're great!

@rocklooney 7 жыл бұрын

I've been rock climbing for around fifteen years. I'm 53 now. Three years ago I injured the supraspinatus or the tendon I'm not sure which, but I still have the problem to some degree. My normal routine involves between twelve and thirty boulder problems twice a week at the climbing gym and a day on rock in the outdoors once a week. I've been living with it, having given up on physio, supplements and waiting it out. Today I managed to injure the right shoulder, exactly the same injury with the pain presenting on the front of the humerus. After watching these videos this is the first time I've really understood the problem and my posture which is bad due to multiple collarbone breaks and spinal injury is very poor. I'm going to concentrate on my posture and try these exercises. I'm feeling positive and surely hope that they will bring relief. Thank you.

@austinsandoval4047 6 жыл бұрын

I played volleyball in college and never performed gbese stretches. Absolutely amazing thank you!

@MrWhite-yg6yk 4 жыл бұрын

This internal rotator cuff stretch is saving my life right now 👍

@chrislapa 8 жыл бұрын

I cannot describe how great these two stretches are! The best sensation I've ever had on my tight rotator cuffs. Thanks A LOT Jeff! Totally recommend it.

@ronnw8153 7 жыл бұрын

Wow I am amazed. I wished my therapist showed me this stretch. I feel much better. Hopefully I can get back to working out soon. Thank you.

@Alex-xq2br 7 жыл бұрын

this is so true, many people talking about best exercises and shit but no one really cares about perfect form, warm up, stretching...

@ruddbari 5 ай бұрын

sir you really are the best thank you for your lower back workout

@billy4525 17 күн бұрын

Saved my shoulders, thank you 💪💪💪💪 !!

@user-hd5hq2qh6l 3 жыл бұрын

These are brilliant stretches. Suffering 4 years from impingement. Came up sometimes and disappears. But these stretches feel awesome.

@bobbyward24 9 жыл бұрын

Great stretches.

@MickeDyk 7 жыл бұрын

Thanks for this excellent video. I feel much better after the stretch.

@Kakemagi 8 жыл бұрын

Every time I get in a good work out streak with 3-4 two split work outs a week it takes only two to three weeks beafore both my shoulders are inflamed. I have gotten help adjusting technique from a PT but the problem still persists. Now I am trying all your little tips and tricks. Started today.... Finally some pain relief after this stretch, but I know this will take time to fix if it even can be fixed. Thanks for all the information! I´m gonna check out all of the videos in the next few days. This channel seems like a place to be :)