The BEST Rotator Cuff Strengthening Exercises (Science-Based)

Рет қаралды 461,965

Күн бұрын

💪 Get our Shoulder Resilience program here: e3rehab.com/programs/resilien...
Check out our more recent video on the topic: • BEST Rotator Cuff Exer...
In this video, I review some research to find out what exercises are best for preferentially activating the rotator cuff.
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Introduction - 0:00
Rotator Cuff Anatomy/Function - 0:53
Exercise Overview - 1:46
Infraspinatus/Teres Minor - 2:04
Supraspinatus - 3:07
Does Deltoid Activation Matter? - 4:04
Unconventional Rotator Cuff Exercises - 5:26
Moment Arms of Shoulder - 6:13
Summary - 6:53
Check out our newest rotator cuff video - • BEST Rotator Cuff Exer...
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Articles referenced:
pubmed.ncbi.nlm.nih.gov/15296...
pubmed.ncbi.nlm.nih.gov/19812...
pubmed.ncbi.nlm.nih.gov/18174...
pubmed.ncbi.nlm.nih.gov/30411...
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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: 203

@E3Rehab 3 жыл бұрын

Thank you so much for watching! Check out the blog to learn more: e3rehab.com/blog/rotatorcuff

@leonardellerbesnose7922 2 жыл бұрын

Hi are these exercise good post injury?

@stephensingh2974 Жыл бұрын

What if your rotator is just really weak, would these still help??? Because after while my shoulder feels dead and can’t really go anymore.

@Jakobguldager70 3 жыл бұрын

Simple, evidence based and no BS. Thank you for sharing and keep it coming!

@E3Rehab 3 жыл бұрын

Thank you! No problem!

@lifelovesme 3 жыл бұрын

You’ve said what I wanted to say. Succinct and evidence-based. So many things we do are due to “because that’s how it’s always been done”. And don’t wrong for the past decade (or 3). Bringing in the research is awesome. After all, we all want to be our fittest, strongest, most resilient and healthiest selves!

@selfdiscipline1356 3 жыл бұрын

@@E3Rehab Hello will these exercises be effective for those with flat feet and bad posture ? I have poor posture and want to work on it. I can see my shoulders are rounded and my back is rounded too. Will I also need to work on shoulder mobility exercises too ?

@user-jy2qb8fk1l 3 ай бұрын

Solid. I'm a physical therapist and was looking for a video to send to my sister who is out of state about the rotator cuff and ways to strengthen it that is clear, science-based, and holds true with the idea of building a more robust system. This video checks all the boxes. Thank you for your work.

@CenturyRide 6 ай бұрын

Rotator cuff is already feeling better. Your blog post/video combo makes it so easy to update my strength app. Thank you!!

@_.alex.- 2 жыл бұрын

An excellent video. Perfect for both my rotator cuff recovery and my continued strengthening of my shoulder

@joeyvanduzee1390 2 жыл бұрын

Really well explained! Thanks for great info!

@martymorse2 3 жыл бұрын

Excellent presentation. I have worked with wheelchair athletes for 43 years at the Paralympic and Olympic level. Only exerciseI I would take out is the over-head olympic bar press. Too dangerous with most paraplegics and double above knee amputees because of sitting instability. Again, nice presentation that applies to most people.

@Wxlshy 4 ай бұрын

Great Video! loved that you backed up your advice with evidence!

@pauldrumwell4922 2 ай бұрын

Thank you. Clear and practical content. Great vibe off this guy.

@zachary_smith1 3 жыл бұрын

Thank you. Great video. I was specifically looking for stability exercises that recruit shoulders less and cuff more. Thanks so much.

@mrintel10 4 ай бұрын

Great content. You've got a new subscriber. In my situation, I injured my rotator cuff with the lateral pull-down machine. I was worried about doing pressing pulling helps, but i always thought i needed to do both. You've convinced me to give it a try.

@barbbroad7130 2 жыл бұрын

Excellent video!!!!! The best!!

@LysaAllmanBaldwin 2 жыл бұрын

Great information. Thank you.

@sahiticharan Жыл бұрын

Nice, Great job on providing evidence..!!! 👍🏻

@tonimartin681 Жыл бұрын

Amazing info... Congrats for de video 🙌🙌🙌

@jeffkissick5765 Жыл бұрын

Thank you for sharing!

@noraoconnor1895 3 жыл бұрын

Wonderful, concise, clear and science based instructions,

@enrichgrowth617 2 жыл бұрын

Thanks so much for this insight! if the goal is recovering from shoulder pop out and get back into surfing (which overuse internal rotator), which exercises would be most helpful to counterbalance that?

@roybruijnis5829 2 жыл бұрын

Great video!

@neilbeech4093 2 жыл бұрын

thanks for the info!

@rongill2324 2 жыл бұрын

Outstanding, and based on published studies!!!

@totitot8657 3 жыл бұрын

Thank you, Doctor, for this helpful content ✌🏽

@jennabryan1658 2 жыл бұрын

Thank you for this straightforward and informative video!

@shrithanosmaharaj8679 2 күн бұрын

thanks bro 👊🏻

@sheilacvaldivia7777 4 ай бұрын

wow just what i needed to know thanks

@dreday6320 2 жыл бұрын

Overhead press seems to give me the most relief and seems to stop the popping in my shoulder.

@Faerienice Жыл бұрын

Great thank you

@edm8037 2 жыл бұрын

This video is what i needed because i injured my rotator cuff at the gym. This is the most logical explanation of all the videos ive seen online. Thank you so much.

@antoniomitchell1883 2 жыл бұрын

How’s it working out?

@liftnleap9815 2 жыл бұрын

I would also like to know

@naveenbisht99 Жыл бұрын

Did you have little bit pain also?.?.? Can you tell me please because i also face this issue

@edm8037 Жыл бұрын

@@naveenbisht99 It is 95% gone after 7 months. I am glad i didnt chose surgery and i waited. I dont like surgery especially when a doctor put a screw in your shoulder. You need to do Physical Theraphy at home and you will be fine. Check your doctor and ask about it. Your Physical Therapy will check your range and motion and recommend specific exercises at home. I only went to my Physical Therapist twice because i already know what to do and i just do the excercises at home. I did three times a week for 3 months, 1 hour each time or a total of 3 hours a week and now i am almost healed.

@edm8037 Жыл бұрын

@@naveenbisht99 No more pain after 7 months. i only did physical theraphy for 3 mos, three times a week, or 3 hours total. It is like going to the gym exercises but at home.

@kylemaximusmith 3 жыл бұрын

This video gives off Jeff Nipard vibes 👍🏻

@wes1711 Жыл бұрын

That’s what I like to hear

@DanielA-lz7zo Жыл бұрын

Jeff nippard

@underconstruction6670 9 ай бұрын

Hi sir great channel so can I still build massive shoulder after pain is gone or are my goals over with

@me7ca489 3 жыл бұрын

So do you use your rotator cuffs or shoulder blades when doing deltoid side raises, front, raises and rear raises or it’s just only deltoid?

@missionfitness7933 2 жыл бұрын

great video

@whatisiswhatable 3 жыл бұрын

Do you have a recommended routine for a baseball player?

@keepinstepoutdoors3364 3 жыл бұрын

Thank you sir

@fitness75gympower72 3 жыл бұрын

Great info, thanks for for sharing 🙏,,

@chrisdornerrespecter8884 Жыл бұрын

What weight should we be using? I use a weight where I can feel slight pain in my cuff on the last 3 reps.

@RobertoRodriguez-jw6or Жыл бұрын

Science-Based information. Just what I needed. Thank you. Now I know what to do.

@lawndogmoon2 Жыл бұрын

Are pushups on the rings good for keeping the rotator cuffs strong and healthy?

@Necatibeyy Жыл бұрын

I have a question: does the cable external rotation (to the side) work the infraspinatus, supraspinatus and teres minor? Please respond

@pro-physio4549 7 ай бұрын

Good stuff :)

@deepakchandnani5032 3 жыл бұрын

Thankyou sir,Good.it,s very helpfull for whom those facing this problem like me.

@amnondidrachnik5930 2 жыл бұрын

rotator cuff repair, good and simple explanation! thank you .

@Mjohnson312 2 жыл бұрын

Where did you get the band, I am trying to look for it and can’t find it pls lmk.

@patrickcox3508 8 ай бұрын

Could you give more info on subscapularis, I’ve been dealing with some shoulder discomfort around the anterior deltoid and one concern is weakness of the subscapularis, a lot of videos talk about stretching but not strengthening this muscle

@erwinstocker4275 Жыл бұрын

The algorithms are getting me to the right path

@midhathalabi215 14 күн бұрын

Can i do shoulder press after getting a shoulder dislocation

@pablito1904 2 ай бұрын

So what are the exercices to target the subscapularis (internal's rotation) ? Furthermore, is there a need to work out the subscapularis ?

@johnnyirizarry1276 Жыл бұрын

I have a partial rotator cuff tear. I'm doing resistance bands exercises hopefully no surgery just physical therapy see how I feel

@fleadoggreen9062 3 жыл бұрын

Ok so my shoulders hurt in that front right by the crease, okay, so I try these exercises for how long? 6 weeks and then can I try some burpees and push up and military press, then see if it still hurts ? Or should I see what a doctor says ?

@bonetheman4537 Жыл бұрын

Thanks

@Starbuckspod Жыл бұрын

Hopefully, these help with my imbalance that caused my scapula, chest, bicep, and knee pain. It’s all coming from my weak shoulder.

@edm8037 Жыл бұрын

My tore is 5cm long and theres a chance that i may need a surgery according to the PA i met after looking at my catscan but when i went back for a 2nd visit and requested to see an Ortho doctor instead of a PA, he told me that i will heal if i do home physical theraphy and this is what i exactly did. Sometimes i missed doing the 10 min a day suggested exercises but even with few exercises i am still healed after 6 months.

@Sotiris_Siapanis 2 жыл бұрын

Thank you for the Amazing content! I wanted to ask if you would recommend doing these workouts while being in pain at your rotator cuff?

@FOROZO Жыл бұрын

Lmk also please

@cameronsnow7156 3 ай бұрын

What about when you have a wrist fracture from years ago that affects shoulder and rotator abduction, i find it hard to stretch properly when even doing the exercises properly, due to the muscle? running from my hand through my wrist and up into my shoulder not stretching properly, its really jacked up my neck shoulder and back over time not being able to stretch properly, contributing to some mental health issues (anxiety and depression due to not being able to build properly always being in pain and how that further affects my daily life and social interactions, been suffering for many years would love if someone replies on this) (I'm trying to avoid having my wrist rebroke or something to that effect, i have not had an mri due to expense and i may have marfans syndrome to a degree according to my sports physician, i never realized how much a role the wrist and forearm play in shoulder mobility, i have a pretty severe lack of activation through my forearm and shoulder/traps/neck by extension)

@paladindanse98 3 жыл бұрын

Found it thanks

@fitnessfreak-sharifislam5403 2 жыл бұрын

is This help for solder dislocation ?

@JayKay-ht8rg 3 жыл бұрын

Great video. Very useful information. Thanks.

@E3Rehab 3 жыл бұрын

Thank you!

@patrikgaraba7667 6 ай бұрын

Will my shoulderpain go away if i do these excersises( if yes how much time, i dont think its very seroius, it only hurts during gym) if no should i see a doctor before things will go worse?

@umeshsanai6355 3 жыл бұрын

Does there work out helps in prevent shoulder dislocations also as I don’t want to go for surgery

@reggiecam8243 3 жыл бұрын

Same here trying see if they have any work out before the surgery please someone

@aqibafridi4388 Жыл бұрын

Sir my shoulder is dislocated now it's ok but suggest me some good exercises to strenthening my shoulder .thanks

@mohammedzahrani5068 Жыл бұрын

Teres Minor rotates, and also adducts, yet you only showed a rotation exercise. It is important to train both to strengthen Teres Minor. Thank you for sharing great content for free.

@spamsausage 2 жыл бұрын

Wow excellent video. So much great information

@gabrieljelic2110 Жыл бұрын

Does this help with rounded shoulders?

@SayWhatSuca 2 жыл бұрын

Be very careful with overhead movements. It you are experiencing impingements and or have poor posture, get those corrected first. And overhead press may be amazing, or an utter nightmare as well. Your biomechanic restrictions can dictate what route you take.

@Kenevoslcomp777 8 ай бұрын

That’s what messed up my shoulders both grind and click and are painful

@kostar500 5 ай бұрын

I went heavy overhead press and heavy front plate raise… pain in shoulders for 4 years… rehabbing for 15 months now. Improving but still not there yet.

@SayWhatSuca 5 ай бұрын

@@kostar500 You must really like overhead pressing. I started removing movements that no longer make sense for me, due to the ever present reality of injury.

@kostar500 5 ай бұрын

@@SayWhatSuca i will say: warm up your shoulders properly and be really serious at rotator cuff and scapular strengthening… if not…

@Dtaysh 5 ай бұрын

@@SayWhatSucathe shoulder joint is meant to move overhead. The fact you cannot or it causing issue means youve got some joint issues not that the exercise is bad.

@harirawat3515 Жыл бұрын

Exercises of IR + ER + Abduction clubbed with dead hanging for 10 seconds and more regularly helped in getting rid of pain and strengthening rotator cuff. Whereas my MRI report shows Thick tear in Supraspinatus rotator cuff but when Orthopedic surgeon clinically examined opined that don't go with MRI only I need physiotherapy and exercises

@paimon6286 3 жыл бұрын

Can you please explain what the best exercises would be for scapular winging please ?

@E3Rehab 3 жыл бұрын

check out our video on the topic!

@user-xr6rw2bz3r 3 жыл бұрын

I also noticed 6:34 that for the middle delt moment arm was higher in the scapular plane than in the frontal plane (33.4 vs 26.8). Does this mean that theoretically, for the middle delt, performing shoulder abduction in the scapular plane is more effective than performing shoulder abduction in the frontal plane?

@ibrahimmunshi4594 Жыл бұрын

very informative ..thanks a lot

@universeusa 5 ай бұрын

Mind muscle connection? Thanks doc!

@russdemello8029 2 жыл бұрын

Jus hurt my front right delt trying Charles glass's guillotine press,thx

@carlsononly 2 жыл бұрын

Sir, why does your posture seem slightly veered to the left?

@Big_E_247 3 ай бұрын

So no need to do INTERNAL rotation exercises?

@Nordstromtalent 2 жыл бұрын

Great video with detail I’ve never Seen. I won’t give u silly feedback about your stance or other stuff😳

@raviy2k 2 жыл бұрын

hello, information provided by you in this video is very accurate. i hereby wish to tell that i have been diagnosed with right shoulder AP Joint arthritis, can u make a video on exercises of AP joint in such a way that it helps take load off the AP Joint.

@Stekaren 3 жыл бұрын

listen dude i dont write much on youtube and i dont give a fuck about giving anyone props since videos are for free, so here we go. First 23 seconds of this video i knew that you are a fucking God that knows what he's talking about. These lying dumbbell external rotation was so SMART. I've never ever seen them done like that. I'm so impressed. Im subscribing.

@punitanand9325 Жыл бұрын

Axial rotation helps me in teres minor injury

@damiropadobarglumskiperiod505 3 ай бұрын

What about infraspibatus exercises

@markbalogh9655 3 жыл бұрын

Can you use seated overhead press? Or only standing?

@E3Rehab 3 жыл бұрын

you can use seated

@vinnygalanti 2 жыл бұрын

Excellent info….I have 14 anchors throughout both my shoulders

@iamforthewin6825 3 жыл бұрын

I tore my rotator cuff for 3 months now and I don't feel much pain anymore but I know I will reinjure my rotator cuff if I try using my shoulder again. I'm not sure what to do

@Wolfie12375 2 жыл бұрын

Exact same situation

@77reizen 8 ай бұрын

Hi I really enjoyed your video. However I found there to be to much information, and I would like a concise list of 5-6 exercises I can work on with video demonstrations for strengthening my subscap, my Supraspinatus, Infrasprinatus and Teres Minor. I am not that concerned with weather or not the exercises involve other muscles to any extent. Please get back to me

@roshsurana Жыл бұрын

what about internal rotation muscles? you didnt say anything about the subscapularis.

@mikestropki5683 2 жыл бұрын

What is your opinions regarding doing these exercises while experiencing shoulder pain?

@cheez7519 3 жыл бұрын

Could you guys make a video about the pec minor and how to release it , is very hard to get into it specially if you have rounded shoulders

@kylemaximusmith 3 жыл бұрын

Try using a massage ball/ lacrosse ball or tennis ball to massage that area against a wall. Also chest stretches using the doorway has also been helpful for me.

@joelbackman4389 2 жыл бұрын

Teres minor is not the most active during external rotation performed without abduction.

@wowdude2347 Жыл бұрын

and the subscapularis?

@adamrzetecki-trenerpersona5943 2 жыл бұрын

You missed subscapularis exercise I think :) but is really worth video still ;)

@mdmaniruzzaman5710 4 жыл бұрын

what is the mic. that you are wearing in your tshirt?

@E3Rehab 4 жыл бұрын

it is a Rode wireless GO mic

@JayKay-ht8rg 3 жыл бұрын

Not Cheap!!

@mrboombastic6811 Жыл бұрын

On my push day two days ago I started to feel a pain in my shoulder when I was doing heavy shoulder press. I kept going through the pain until I got to my lateral raises and I had to stop because it was too painful. I did some research I’m sure it’s my infaspinatus tendon due to pain when I externally rotate it. My question is how do I know if I’ve fully torn it or if it’s just a partial tear or sprain my pain levels are not extreme. I was doing some external band exercise after watching your video and it did hurt but I could tolerate it. Furthermore should I have more rest before going straight into therapy to prevent further problems or should I continue to strengthen and stretch the tendon?

@mohammedozairarif7000 Жыл бұрын

Better to get a consult and imaging done if you feel crepitus during shoulder movements. I had quite a similar issue, ended having tears at various locations about shoulder joint because of lifting heavy. Recovery is way faster when you exactly know what you're dealing with. Hope it helps.

@christinaburchlmt4161 2 жыл бұрын

I am dealing with bicep tendinitis . Looking at my watch or emptying the cans-exercise cause discomfort. What can you recommend for rehabilitation and strengthening?

@fofz5362 3 жыл бұрын

Is this an exercise to help push your shoulder blades out? My shoulder blade sank. Thank you

@jimboniusmaximus6018 2 жыл бұрын

"out" and "sank" These terms don't mean anything. Go and get your situation evaluated by a Physical Therapist.

@pabloravizzoli345 2 жыл бұрын

How about Y and rotation in a good morning bent over position? Also how do weights and bands compare?

@timothylewis7862 Жыл бұрын

I fell on my right shoulder back in August of 2022 and my rotator cuff has been giving me problems. It has been healing over time but is still very painful to say the least. I am a 63yr. Young weight lifter. My question is : approximately how long will it take to get enough strength back so I can start training hard again? I am doing some of the exercises listed in your video. I do work everyday which works the cuff as well. Any input would be greatly appreciated.

@connorboase641 5 ай бұрын

I get pain when I perform the external rotation exercises, I have for over a year on both sides. It seems to be very difficult to pinpoint exactly where this pain is. The muscles that are basically sitting on top of my spine in upper thoracic seem to be sensitive, however the majority of the pain feels rhomboid/scapular adjacent. Feels like the pain sits on top of certain spots on my ribs, in several spots, 2 major spots. I was told to do archer band movements, however many chiros/physios aren't sure what the cause is. I sit at a desk often though

@connorboase641 5 ай бұрын

When I do shoulder press, the first few reps are okay, then I get what seems like nerve pain running through my shoulder a little bit through my neck.

@connorboase641 5 ай бұрын

No amount of stretching or ball trigger messaging seems to help beyond temporary relief.

@helious8969 2 жыл бұрын

Do these exercises if you have a rotator cough problem also keeping doing theses exercises 5:30. This video covers all things you need to do for your rotator cuff injury. Doing these exercises for almost 2 months Definitely seeing an improvement

@terryaming9580 3 жыл бұрын

Hi, really great video however I would like to know if you should do these on separate days or on the same day as your shoulder workouts...thanks

@E3Rehab 3 жыл бұрын

Either one is acceptable depending on your goals and how your training is structured.

@JayKay-ht8rg 3 жыл бұрын

Personally I’d of thought you need to strengthen these muscles before commencing heavy duty shoulder training. A month of doing these should be enough I’d of thought. Hoping ‘E3 Rehab’ might chime in with their advice. ie Strengthen the Rotator Cuff muscles before doing heavy shoulder exercises?

@terryaming9580 3 жыл бұрын

@@E3Rehab Ok thanks, I was thinking of doing rotator cuff exercises first as warm- up then tackle the delts

@HolidayFortnight 3 жыл бұрын

A lot of people including myself do some rotator cuff activation drills as part of an upper body warm up before compound pressing. The bottoms up kettlebell press or a single arm overhead carry are good ones. Also a drill where you assume a side plank position and press a kettlebell upwards for about 5 smooth controlled reps while holding the side plank position. At the bottom of the movement, you should feel the weight if the kettlebell really encouraging the scapula to retract. As for the types of exercises mentioned in the video, I like to do them in between sets of other exercises to save time. Or you can do them at the end of the workout since they are smaller movements.

@simonshurety3870 6 ай бұрын

@@HolidayFortnight Thanks, to clarify are you describing a Side Plank Deltoid Raise?

@MartinTeerly 3 жыл бұрын

I have supraspinatus pinched and prone external rotation is very painful. Every shoulder exercises and bench press is also a pain. What can I do to fix it ?

@whitty9027 2 жыл бұрын

I’m afraid you’re gonna have to cut it off

@MartinTeerly 2 жыл бұрын

@@whitty9027 I did month ago. Feel a lot better. Pain is gone and I'm already smiling

@whitty9027 2 жыл бұрын

@@MartinTeerly damn dude RIP

@MartinTeerly 2 жыл бұрын

@@whitty9027 thank you. You're good men 👍🏻

@pablito1904 2 жыл бұрын

@@MartinTeerly Hi Marcin, so you had impingement ? I'm glad for you than your surgery seemed to be successful.

@EduPotato 2 жыл бұрын

Doing 2 sets of pullups, push ups, sit ups and squats (daily and every set till failure) will have any effect on my health and body? That's all I can do since I work and I'm in the middle of medical school. Any insight will be apreciated.

@E3Rehab 2 жыл бұрын

Some exercise is always better than none, and those are great options!

@TacticsOgre35 Жыл бұрын

I can't lift anything above my head. Or any weight. There's horrifying pain will go into my bicep area. No amount of physios ever help me. Why?

@kukoj 2 жыл бұрын

Whats the problem if i feel my shoulder pulled apart when hanging from bar or just holding bigger wheigted dumbbells or barbell? Is this because of rotator scuff weakness? I feel pain after some pullup (especially tight grip) or rows. :(