How To Decrease Shoulder Pain (Strengthen Your Rotator Cuff!)

The best home exercises to improve stability in your shoulder and decrease pain! Learn how to strengthen your rotator cuff at home with just a pair of dumbbells and start to feel better NOW! Exercises demonstrated by a physical therapist to decrease your pain and increase your shoulder function.

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One of the most-common causes of pain in the shoulder is due to a lack of stability in the shoulder joint. Therefore if we can increase stability, in most instances we can also decrease pain. So how do we do that?

SHOULDER ANATOMY

Most of us realize that the shoulder is a “ball on socket joint”… the ball of the arm bone (head of the humerus) sits up in the socket of the shoulder blade (the glenoid cavity on the scapula).

What most people don’t realize is that the “socket” really isn’t that deep. In fact - it’s not really a “socket” at all so much as a flat vertical surface.

The “stability” of your shoulder complex comes from 4 small muscles that wrap around your arm bone and hold it squarely in place. These muscles, referred to collectively as your “rotator cuff”, make all the difference in your shoulder stability and function.

WHY DOES MY SHOULDER HURT?

The majority of shoulder pain I treat in my PT clinic comes from dysfunction of the rotator cuff. If these muscles aren’t performing their proper function the head of the humerus (arm bone) doesn’t move the way that it’s supposed to.

When that happens different tendons and muscles can get “pinched” and “irritated” which results in pain in your shoulder.

HOW TO DECREASE SHOULDER PAIN

One of the best ways to decrease (and prevent) shoulder pain in is by keeping your shoulder strong and stable. The best way to do that is with the correct rotator cuff strengthening exercises, which is exactly what I want to share with you in this video!

These are 6 of the best exercises to strengthen your rotator cuff muscles and decrease shoulder pain. The only equipment you’ll need is some sort of free weight for resistance (dumbbell, can off food, water bottle, etc).

Now let’s get to work!

ROTATOR CUFF EXERCISES FOR SHOULDER PAIN

FULL CAN
SIDELYING EXTERNAL ROTATION
T’s
Y’s
W’s
PRONE EXTERNAL ROTATION

💬 Did you try the exercises in this video? What did you think? Were they more challenging than you had expected? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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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.

[jordonwade]

This has literally changed my shoulder health, not only that but how I look at exercise. I look at all of it now as physical therapy. I train everything in the 5-30 rep range and I go light of heavy as I feel like it. I’m writing a full exercise therapy program now because of you.

[TheReptar]

Thank you so much for these videos. I am healing and building back strength. I've lifted weights for a number of years but the sidelying external rotation made me feel like i've never properly used that muscle in my whole life! awesome stuff.

[raynbow]

Been suffering from either a torn rotator cuff or torn bicep tendon for 3 months now. Pain is almost gone so can't wait to start these exercises to strengthen my shoulder up.

[SBK_ALL_DAY]

really appreciate you doing all this, skateboarding well into my 40's and doing what I can to mitigate the long term damage.

[blueseptember]

Wow congrats on you subscriber growth. Glad people are finding this physical therapy/workout gem!

[tedmcfadden]

Brilliant. My right shoulder was giving me a bit of trouble this morning and this video popped up. Just finished the recommended sets (both arms) and can really feel what they do for the shoulders. Posture feels better afterwards as well. Cheers

[HaTran-mcws]

Hi Dr Jared,
Thank you very much .
I loved all your video .
It help me lots .
Thanks again. You ' re amazing. God bless you and your family❤❤❤❤👍👍👍👍🙏🙏🙏🙏

[shawnlivers]

This is such a gift for me. I have a minor rotator cuff tear in both of my shoulders. Thank you.

[alichan]

Thank you so much to you kind Doctor. I'll do it .God Bless you always. Prayers from Dubai

[Eiry.]

You changed the life of many of my gamer friends and me. We all struggled with the same issues and I sent them your videos.
Since we do your exercises, we enjoy gaming way more.
I also suffer from fibromyalgia and always feel relief after doing it.
Thank you so much!

[shevy]

You explain things so well and make it very clear, thank you so much!

[danqodusk]

Good stuff Dr. Jared! It's easy to see the exercises hitting the shoulder.

[lilliemoss]

Thanks, I am going to try that I went physical therapy for a month, didn't help me I still in pain and couldn't sleep I love lifting weights so I back off for 2 months I need my strength back Thanks!

[Ramyapad]

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

[barryfischer]

Nice presentation - I teach TRX and do some similar with the straps - some with 5 lb weights - You've given me a couple new ones. Thanks.

[mylife]

I salute you Dr, the videos you make and share, have helped me with a number of ailments. I have shoulder pain from sleeping recently. You're a star 🌟 😀. Greetings from London.

[OPSolutions-oc]

Awesome physiotherapy. Jared you are really good. Thank you so much!!!

[vilden]

I Love your exercises!! I feel better already!! 😍😍

[rachaelmukuha]

Thank you for this content! How often would you recommend a person does these? Every day or every other day?

[icarius]

Of the four muscles holding the rotator cuff, I believe the front muscle is hyper extended causing injury & #4-5 pain & weakness.
Injury occurred while playing competition tennis as a 4.0 double player. I was positioned at the net & used my (R) forehand to volley a very fast & hard inbound tennis ball. Scored the point, but the force of the inbound ball was greater than shoulder tension needed to return the ball. I was slightly upright in a ready position while returning the fast inbound ball that my opponent sought to hit me with a body shot in order to score the point.
Plse suggest exercises w/ weights to strengthen & restore the front muscle to 100% if doable. My one-handed using three back muscles for external rotation is intact. Thx