Fix Shoulder Pain! Exercises For Rotator Cuff Tendonitis, Tears, and Impingement

The most effective stretches and exercises to treat your rotator cuff shoulder pain at home! Shoulder stretches to relieve pain and discomfort and rotator cuff exercises to improve strength and function. Led by a doctor of physical therapy to help your shoulder feel better fast.

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BE SURE TO CHECK OUT THESE OTHER GREAT SHOULDER VIDEOS:

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WHAT IS THE ROTATOR CUFF?
The “rotator cuff” is 4 small muscles in the shoulder whose primary job is to keep the head of the humerus (arm bone) situated in just the right place on the scapula (shoulder blade). When these muscles are performing their function properly and the humerus is held in this position, the shoulder functions normally and pain-free.

WHAT IS ROTATOR CUFF TENDONITIS?
Tendonitis is an inflammatory response in a tendon. In the shoulder, this most-often occurs in the “supraspinatus” rotator cuff muscle due to a “pinching” or “impingement” of this tendon in the subacromial space. The result is tendonitis pain and inflammation in the shoulder which can lead to rotator cuff tears.

It’s important to address shoulder tendonitis early so it doesn’t escalate to fraying and tearing in the shoulder.

HOW TO TREAT ROTATOR CUFF TENDONITIS
The best home treatment for rotator cuff tendonitis includes three steps.
1. Cross-friction massage to promote healing in the tendon
2. Stretching to improve range of motion and decrease shoulder pain
3. Strengthening the rotator cuff to promote healing and restore function

In this video, I’ll show you how to perform all three of these to help alleviate your rotator cuff tendon pain.

HOME EXERCISES FOR ROTATOR CUFF PAIN

Introduction
Cross-Friction Massage
Stretch 1 - ER Stretch
Stretch 2 - IR Stretch
Stretch 3 - Inferior Capsule Stretch

4-Way Shoulder Exercises
Exercise 1 - Shoulder Flexion
Exercise 2 - Internal Rotation
Exercise 3 - Shoulder Extension
Exercise 4 - External Rotation

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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.

[davidcornell]

I've watched several videos looking for treatments for my shoulder injury. This was the first one that made me feel like my shoulder was beginning to recover after doing the exercises just one time. Thank you!

[kelleycaptain]

Every time I'm having an issue I go to you for a solution. Thanks so much for taking the time to do these videos! My shoulder is feeling better already!

[Godsfavorite]

Good morning Dr. Jared. You make the world a better place. Thanks

[anuragaggarwal]

Dr you are the best . I really am so thankful to you for being here.

[acrobrod]

Thanks so much! I have had pain in my left shoulder for a year on and off. Your stretching and strengthening exercises have made my shoulder significantly better. I was lucky to find your videos.
Greetings from Sweden 🇸🇪

[Johndoe-yhff]

I want to cry. My shoulder feels worlds better

[NYC_CuriousG]

So many videos on this topic but I like and will stick to this routine. Thank you for this Dr. Jared! I hurt my shoulder lifting too heavy and with bad form. How long should we do this for and how do we know we are ready for heavy weights? I stopped in June and afraid to re-injure myself.

[Nkuhani]

Well, I’m so happy for this solution. You are the best Dr.
Thank’s

[kodeshministry]

The internal rotation stretch really helped. Thanks Doc!

[spikehamer]

This is feeling magical, my goodness it's incredible we are getting this information so quick and free.

You truly are fantastic doctor

[adammichalak]

My shoulder has been bugging me for a year. I tried these stretches for the first time yesterday and it already feels better the following day. THANK YOU!

[MrSniperdaddy]

I really appreciate these videos, this is helping my shoulders.

[heidirees]

My shoulder pain was gradual. In 2002, I was in a bad car accident, I was hit by a semi and rolled my car twice. I had physical therapy after I initially healed from my accident. Over the last 20 years, my neck and shoulder pain gradually increased. I began seeing a chiropractor again about a year ago. He told me I have degenerative disc disease in my neck and the other day told me he believes I have tendinitis in my left shoulder, pretty sure they’re related. Trying to find good exercises to help with the pain and avoid it getting worse. I enjoy this exercises and stretches, they feel good and help relieve the pain. Thank you!

[mahmoodalabbasi]

Great content very informative, if possible I wonder if these exercises help eliminate the crack sounds when I workout for shoulder joints. Othwise would you please explain the crackling in joints moving or working out, thank you ❤

[dryogeshwaranl]

That’s great 😊 I feel better at my first trial ….

[michaelbethea]

Sneakers be fresh for every video too, I see you! Seriously, big help to some nagging shoulder pain after lifting incorrectly.

[craw]

I've developed similar shoulder pain in both shoulders. Worse when sleeping. 100% due to barbell training/strength training over the past couple of months. I don't want to stop training, I'm hoping to add these exercises into my days to help. Great video, thanks, hope this can help.

[jclark]

Perfect timing on this video - I've been dealing with rotator cuff tendinitis for about a week and a half now. Basically I overdid it with way too many overhead shoulder presses, combined with apparently some weak tiny shoulder muscles I'd never heard of before. I've been doing some stretching but definitely appreciate the strengthening exercises, as I never want to go through this again. Thank you!!

[teeohh]

That interior stretch really hit the spot omg

[sniper]

Wow, my pain is REALLY bad even with percasets and I can take ALOT of pain and torture( I was married twice) but this is the first exercise that ever gave me some relief, Thanks👍👊