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1,630,661 Views β’ Jul 24, 2022 β’ Click to toggle off description
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 pr
Views : 1,630,661
Genre: Howto & Style
Date of upload: Jul 24, 2022 ^^
Rating : 4.942 (404/27,283 LTDR)
RYD date created : 2024-05-22T06:12:39.09758Z
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YouTube Comments - 389 Comments
Top Comments of this video!! :3
Donβt mind me - π
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:π
3:51 prone external rotation 90/90
4/12 cable or band external rotation 90/90
Exercise category 1π
4:40 shoulder cable internal rotation
Exercise category 2π
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 π
Compound exercises
Pushups - 8:58
Overhead press: 9:22
Inverted row- 9:46
Pull up: 10:07
49 |
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.
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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.
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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.
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3:30 external rotations
4:27 overhead external rotations
4:47 internal rotation
6:05 angel progression type 1
6:15 angel progression type 2
6:44 lateral raise progression
7:30 scaption progression
8:10 scaption progression with band
8:34 scaption progression with loop band
9:20 overhead press
9:50 inverted row
27 |
Best video Iβve seen that encompasses the while shoulder movement in one package. Iβve had a shoulder injury for so long and Iβm pretty sure it begins with my Teres Minor. Although I knew some of these exercises, I didnβt 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!
10 |
Great video. π 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!π
189 |
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)
5 |
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! ππΌ
17 |
Really appreciate your video. This is something i can really follow now, 6 months post, rotator cuff surgery
5 |
I was investigating about shoulder exercises to fix my pain until I found this video. I think itΒ΄s the most clear and well classified video. Also, the week plan sample is awesome. Thank you so much!
5 |
Your channel always provides so much amazing, evidence based content. You are doing valuable work, thank you for that!
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I like the way you present the exercises. The variety and purposes of them make the whole video very helpful.
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Obviously, the best informative video ever existed on YouTube.
Professional and straight forward instructions.
Great efforts by the Doctor
Much appreciated and really well done π
10 |
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!
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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.
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Thank you for that mini-program at the end; it really helps putting all the pieces together like that.
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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.
11 |
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!
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@E3Rehab
1 year ago
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/
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