Strengthen Your Rotator Cuff (AT HOME - NO EQUIPMENT!)

Dr Jared Beckstrand leads you through 4 of the best exercises you can do at home to strengthen your rotator cuff and eliminate shoulder pain. No equipment needed, but if you’ve got some light dumbbells or some resistance bands these exercises can be enhanced. The same physical therapy rotator cuff strengthening exercises given to patients every single day - follow along with this detailed instruction!

There are four shoulder muscles that make up your “rotator cuff”. The primary responsibility of these muscles is to improve stability in your shoulder and keep the head of the humerus (ball) squarely seated in the glenoid cavity (socket).

If your rotator cuff is weak (even by comparison to your other shoulder muscles) it can result in movement of your humerus (ball) in the socket which ultimately results in irritation, inflammation, and pain.

One of the best things you can do to avoid and even eliminate shoulder pain is to keep your rotator cuff strong through regular strengthening exercises.

In this video, you’ll learn four of the best home exercises for rotator cuff strengthening.

In an effort to make these as simple and accessible as possible, I selected exercises that require no equipment. However I also demonstrate how to perform these exercises with bands and dumbbells if you do have them available.

➡️ ROTATOR CUFF STRENGTH EXERCISES⬅️

0:47 SCAPULAR PINCHES
1:46 FULL CAN
2:42 I’s, Y’s, T’s, and W’s
5:08 SIDELYING EXTERNAL ROTATION
6:26 ROTATOR CUFF EXERCISE PROGRESSION

Regular strengthening of your rotator cuff muscles can be an effective means of eliminating shoulder pain and discomfort.

If you found these exercises effective please hit the THUMBS UP button to LIKE this video. Also SHARE it with someone who’s shoulder could use some love and SUBSCRIBE to T&T here on YouTube so you never miss a new video when I put one out.

⭐️ YOU MIGHT ALSO ENJOY THESE VIDEOS FOR SHOULDER PAIN ⭐️

[toneandtighten]

Strengthening your rotator cuff is one of the most effective ways to eliminate shoulder pain. I hope these exercises help you to feel better! Be sure to comment your experience below and thanks so much for watching! 🙏🏼

[beverlyperry]

Dr. Beckstrand, thank you so much for this video. Over the years, I have had four rotator cuff surgeries (2 on each side) and I got away from the strengthening and stretching portion and no longer could afford to attend physical therapy sessions. I will start using your videos to make myself stronger. I am 63 and want to live out the rest of my life as healthy as possible.

[Sahil___]

😮This video came to me as a gift of God. I tried so many other excersise videos from my neck to toe but the problem originally resided in my rotator cuffs. I want to give a big Thank you to @Tone and Tighten channel for uploading this video. I m finally seeing a glimpse of hope now as i think i m finally be able to work again.

[estrellitasajulan]

Hello Dr.Jared. I have tried opening your program and I like it . Thank you for your demonstration . I tried it at home and I felt better. My frozen shoulder has been disturbing me on my daily home activities. With my age, 76, I still want to be active .I will keep myself following you in your exercises. Thanks and keep yourself safe.. . . . Esther from the Philippines

[Ramyapad]

Perfect timing for this video as my shoulders paining at work today also i took a break from commenting on your videos few weeks ago and last week love your exercises much love your channel much Thanks Ramya

[mjmcnay]

You have been so helpful in decreasing my back and elbow pain from old injuries! Thank you 🙏

[zcharara]

I will be definitely trying theses exercises as I am suffering bad shoulder pain lately😔 thanks a lot for the great explanation and demonstration sir🙏

[renee]

Best, comprehensive advice on YouTube.

[viviendoalpresupuesto]

Thank you. I injure my right shoulder 2 years ago and till this day having trouble with. I'll definitely will try this exercises!

[henry]

Great, as usually. This is my favorite health video. Surprisingly, all Jared's recommendation work for me. Really love it.

[heathern]

Thank you for these exercises. I will add them to what I was given when physical therapy ended.

[janedavis]

Thank you. This is just what I need. Then I can progress to the next two videos in time. This will hopefully help me get some of my range of motion back. 😎

[dayaramfitness]

Super brother I will do this exercise and add to my workout routine

[hetdave]

Can you please make videos on how to do exercises correctly (targeting specific muscles ), because I developed should pain while lifting dumbbells incorrectly or doing the exercise incorrectly (exercise which u displayed at 0:13, whenever u get the time please make them😊😊, Thanks alot for your videos, they are the best

[jalynnsmith]

Great video!! Keep up the good work brother💪🏾💯

[martingray]

Nice I’m in soo much pain in this area I’ll get back in a week on the progress

[francescodecarolis]

Hi Doc! Can I do this exercises everyday? Thank you for the precious video 🙏

[davidgarciarobocopskydive]

Fantastic and very helpful, video, Thank you!

[Judgement]

This is great! I’ve been having shoulder pain and then this popped up! Thank u!

[clementjl]

Dr. Jared, thank you for your so many very informative and great videos on stretching, muscle strengthening and joint pain relieve exercises. I personally learnt a few and use them regularly, such as the posture correction, stiff shoulder and neck, lower back and core muscle strengthening...they are very good and I really like them since I came upon your exercises by chance. Great service to those who suffer pains and aches as we aged!!
I have one persistent problem with my shoulder; my right shoulder is very obvious lower than my left shoulder, may be I am a right handed person and also having a desk-bound job for so many years. How do I correct it? I have been doing the neck and shoulder stretching for 3-4 weeks now, but the stiffness and pain still there on and off when I am working. Really appreciate your help.