FIX Your Shoulder Pain! | Rotator Cuff Impingement Exercises

Home exercises to relieve shoulder pain, eliminate shoulder impingement, and heal your rotator cuff tendonitis! The key is treating two critical areas that are likely causing your impingement - improving your shoulder posture and strengthening your rotator cuff. This combination has been proven to decrease common rotator cuff tendonitis pain and improve function.

=============================
=============================

The most-common type of shoulder pain I encounter as a physical therapist is “shoulder impingement” or “rotator cuff tendonitis”.

Most “day-to-day” shoulder pain starts out as this irritation which then progresses to more pain if left untreated.

It’s important that you catch it early and intervene with the right exercises to eliminate pain and improve your shoulder function right away!

WHAT IS ROTATOR CUFF SHOULDER PAIN

The majority of rotator cuff injuries happen to the “supraspinatus” tendon. This is because of its anatomical location and arrangement.

This tendon sits right underneath the AC joint “roof” and right on top of the humeral head. As the shoulder ball moves in the shoulder socket, this tendon can get “pinched” causing irritation, inflammation, and pain.
This is rarely a “one time” incident. This is an overuse injury that occurs with time and repeated faulty motion. It starts as slight pain every now and then and can progress to more intense pain most of the time.

HOW TO TREAT ROTATOR CUFF SHOULDER PAIN

There are two important anatomical structures that contribute to shoulder impingement: the AC joint (or “roof” over the shoulder) and the humeral head (the “ball” of the “ball and socket” joint).

We can alleviate rotator cuff impingement and tendonitis by improving the position of the AC joint with postural corrections and improving the function of the humeral head by strengthening the rotator cuff.

BEST EXERCISES FOR SHOULDER IMPINGEMENT

DOORWAY STRETCHES
FOAM ROLLER STRETCHES
SCAP PINCHES
ATYW
EXTERNAL ROTATION WITH BAND
INTERNAL ROTATION WITH BAND

⭐️ Did you try the shoulder exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

⭐️ If you did like this video, hit the THUMBS UP button to LIKE this video above. That help more people to find it here on YouTube so thanks so much for doing that!

⭐️ Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out.

===================================
OTHER GREAT VIDEOS YOU MIGHT ENJOY:

===================================

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[paklaysiew]

I've been suffering from shoulder pain for weeks. This video came at the right time. I follow the instructions as i watched, my shoulder immediately felt better. Thanks!

[charanvgs]

1.Doorway stretches
3 sets of each
- low 20-30s 2:07
- mid(w-shape) 20-30s 2:58
- high 20-30s 3:18

2.Foam roller stretch

- low 30-60s 4:21
- high 30-60s (dynamic movement up and down) 5:01

3.Scapula pinches 6:00
- 90⁰ arm, rotate outwards hold 2-3s
Three sets of 10 reps or 1 set of 30 reps

4.ATYW

A 7:12
T 7:34
Y 7:56
W 8:20

Letters represent shape of arm positions.
Done lying on an elevated bed/bench/couch.
3 sets of each position, up and down motion stretching as far back as possible.
For all positions make a thumbs up gesture and when doing motions point thumbs up to ceiling for W and Y positions

5.External and internal rotation 9:24 10:14
Resistance band/ cable machine, bend arm 90⁰ then rotate outwards, keeping arm tucked in under shoulder.(external) 10-15reps
With the same arm position, step further away and rotate inwards across the body.(internal)
Do twice as many external rotation than internal rotations.

[avarice]

Did the first exercise and it just alleviated 85% of my pain, great video :]

[tgdb]

Dude you are an absolute Wizard! only been doing these exercises for two days and my body has literally changed before my eyes. I have tattoos on the front of my trap muscles (above pecs and chest bone) and they have moved position from being low down to at least an inch higher proving that my shoulders were really slumped forward.
The trap pinch exercise is awesome!

[ghaaliedras]

Doorway stretches
3 sets of each
- low 20-30s
- mid(w-shape) 20-30s
- high 20-30s
Foam roller stretch
- low 30-60s
- mid(w-shape) 30-60s
- high 30-60s (dynamic movement up and down)
Scapula pinches
- 90⁰ arm, rotate outwards hold 2-3s
3 sets of 10/1 set of 30
ATYW
Letters represent shape of arm positions.
Done lying on an elevated bed/bench/couch.
3 sets of each position, up and down motion stretching as far back as possible.
For all positions make a thumbs up gesture and when doing motions point thumbs up to ceiling for W and Y positions
External and internal rotation
Resistance band/ cable machine, bend arm 90⁰ then rotate outwards, keeping arm tucked in under shoulder.(external) 10-15reps
With the same arm position, step further away and rotate inwards across the body.(internal)
Do twice as many external rotation than internal rotations.

[balugaben]

This dude knows his stuff. Respect! Watched a lot of chiro and physio videos after finding that my actual physio wasn’t really targeting my pain. Thanks!

[aida_amore]

Thank you!!!! I was in so much pain & couldn’t even move or lift my arm. The worst pain ever!! This exercise helped immediately. I can’t thank you enough 🙏

[Matt-]

Hello Dr. Jared, thank you so much for this video. I am 61 and very active with running, rowing, cycling, and lift (free weights). I began feeling pain in my right rotator cuff and began doing these exercises. After one week, my rotator cuff pain was GONE!! Perhaps the cause of my pain was minor to start with and I just needed to start sitting with better posture while performing the strengthening exercises. In any case, I'm doing great now!! Thank again!!
p.s. I like the band-stretches the best (both external and internal).

[saddamhussain-xgvy]

The best video ever for the shoulder pain .... Give relief instantly

[adadadatt]

I just want to say you’re really helping people. I feel better. Thank you

[TovHenderson]

Absolutely incredible. I've been suffering from chronic issues for years, and it has affected my ability to lift weights, and immediately after doing these stretches, I got relief and mobility back. I wish I would have found this sooner than I did. I appreciate it, good sir.

[sammyhope]

Thank you Doctor. This is helped me a lot. I do nightshifts and my right shoulder is always been hurting me for the last six weeks. This exercise definitely helping them and I’ve just done it for 20 minutes. Bless you !

[CookArtMiami]

Excellent video! I've had severe pain for over 1 year. I wasn't able to lift my arm for more than 45 degrees. The first exercise was extremely painful for me; however, I felt no pain in my shoulder afterwards for a little while. I plan to do these stretches daily to finally get rid of this issue. THANK YOU!!

[georgegmulligan]

So, months ago experienced neck pain, alleviated quickly by these stretches; more recently, after several days in bed with flu, shoulder impingement/pain. Followed the stretch exercise recommendations; bingo, instant improvement. You, my friend, have my most sincere appreciation. Thank you.

[eframang]

i took 3 months off from training and in mid march 2024 i came back. I warmed up, but forgot to warm up my shoulders and ive been living in pain and its almost June. I can not do pushups or bench press without living in pain for weeks attached to those movements. I have to say thank you sir! I followed your video to the, "T". This is just my first go at it but i am not in constant pain right now. I have not tried pushups or bench press yet, but wow what a difference so far! Thank you immensely!

[scha]

THANK YOU! That doorway stretch, alone, just instantly relieved a seriously vexing shoulder problem I'd been developing for months. It's a miracle! It's science!

[panksontube]

Resistance rope exercise you mentioned in the end actually created my shoulder pain earlier.

[Fro]

You are amazing, I couldn’t lift my arm above shoulder width now I feel better

[ste]

Watched a lot of exercise videos for shoulder pain and could not wrap my head around why so many videos promote internal rotation exercises when the pain often starts with too much internal rotation movement, sounds counterintuitive. You are the first to address and explain this 👏 Thank you.

[Ramyapad]

Cant wait to do this for me everyday after work and perfect timing as my shoulders are paining much love your channel much love your exercises much