My Top 6 Rehab Exercise for Chronic Shoulder Labral Tears | Tim Keeley | Physio REHAB

I have a patient with a chronic labral tear in his shoulder, so I am sharing with you the top 6 exercises I have given him. The key for labral tears is focusing in on the stability of the shoulder and using exercises that promote force closure of the joint, along with strengthening weakness around the joint and stabilisation of the glenohumeral joint and the scapula. Make sure you check out all 6!

1. Scapula Press - 1 Arm / Kneeling / Pilates Ball
2. Scapula Press - 1 Arm / Standing / Power band
3. Extension - Decline Angle
4. Isometric 90/90 - External Rotation
5. Internal Rotation - Dumbbell 90 deg
6. External Rotation - 90 deg

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[URMZ]

thank you i have used my physios program for my shoulder and used a few of these ones with others you have posted and i really have noticed a difference. i can now scratch my back and lift upto 5 kg above my head and also 7 push ups all with no pain and its been 7 months

[avinashrodrigues]

Nice detailed explanation, lot of technical points were explained in your lecture. Thanks for sharing the knowledge. Dr All the best in your practice.

[jameswoop]

Would you have or produce a video for treating acute labral tears?

[matthewross]

Good creativity and sound judgement. Thank you from an OT

[marionaccarato]

IMPRESSION: MRI of the left shoulder demonstrates:

1. Moderate grade partial-thickness articular surface tear of the anterior supraspinatus tendon at the footprint.
2. Mild to moderate rotator cuff and biceps tendinosis.
3. Moderate acromioclavicular joint arthrosis. Ossification of the dorsal AC joint capsule.
4. Tear of the superior and posterior superior labrum. Separate tear of the anterior inferior and inferior labrum. Paralabral cyst along the inferior and posterior inferior glenoid.
5. Mild glenohumeral joint arthrosis.

Would these exercises be good to help me recover without getting surgery? Or would any of these be counterproductive?

My doctor gave me the Cortizone shot to help with the chronic pain and inflammation and said I should attempt conservative PT for the next three months before we think about surgery, but I’m just not quite sure which exercises are best for labral tears like mine prior to surgery or to prevent surgery

[virtualtips]

I had labrum tear 3 months before
Mri reports shows
Right humerus shows a subtle Hill Sach's defect with marrow edema. The anteroinferior labrum is torn at 4 and 5 o clock position s/o Bankart's lesion.

It wil be rehab without surgery

[marklanston]

Can we get a video with progressions for this particular situation?

[ndw]

Man I wish I would have found this video a year ago. These exercises are awesome and I feel optimistic but these will help me get through my issues

[guillaumerumeau]

Thank you for the vid. Have a shoulder tear since a few weeks. These exercises are extremely usefull. All the best

[richardcharleston]

Hi Tim absolutely loved this video! But would love, love to get a really rough guideline eg do all exercises 2x per week, 1 set of 10 for each. Really hard to know what type of volume or frequency to hit !

[dwaynemills]

I had a posterior tear, and as you are describing, not popping out of joint, no pain, just discomfort as well as tendon fray and lived with it for 3 years. The biggest issue was, no matter the therapy, muscle compensation for the instability caused nightly sleep interruption. I got surgery 10 weeks ago and I'm telling you if your tear is causing you sleep interruption/deprivation, surgery has cured that for me.

that said, love the exercises, as these are GREAT for post surgery rehab!

[Alexa]

Oh man this is gold. God bless you sir ❤️🙏🏻

[neumichel]

Tim- I've been sharing your videos with all my gardening colleagues in the NYC area who need to maintain there bodies as they age. Terrific stuff.. Thank you.

Ive used your core stability videos climb out of those times when my back gave out and I had sciatic pain. And I continue to do the exercises 2-3 x week to maintain my core.

I have a degenerative posterior labral tear and delaminated superior articular sided partial tears on my subscap both on my dominant side. I've been working for a year with it and althought I have no apparent instability, mechanical pain, or weakness....i cannot sleep due to the pain. My doctor has sent me to therapy with the instructions to simply move from Shoulder Blade strength and stability to Generalized Upper Extremity strength and stability.

Is this video more for people who have "instability"? Do you think it makes sense to go focus on more labral / subscap exercises (as you illustrated) or just follow the "generalized" plan of comprehensive RC and Upper Body strength?

[_deekay-]

Do u have to keep doing these after ur shoulder is healed or can u stop. Maybe do it less or focus on 1-2 specific movements before hitting a shoulder workout perhaps?

[BookishDark]

This is definitely one of my issues. I have the hardest time stabilizing my shoulder - the pain can’t decide where it’s located but it seems to migrate all around the socket - sometimes under my arm; sometimes beneath my shoulder blade; sometimes in the deltoid; sometimes in the clavicle. It’s frustrating. Can keeping your arms too narrow when extended forward exacerbate the problem? I didn’t realize for the longest time that I tend to narrow my arms in front of me instead of keeping a sort of broadness in my chest. I also noticed that I tend to focus too much on my shoulder so I seem to be pulling and pushing from the socket only instead of focusing on the surrounding muscles doing the work. Sort of like focusing on gripping a hand weight instead of using my biceps or triceps to move my arm. Does that make sense?

[vaughny]

Last exercise. Why/must we put the band low to the ground? Instead of 90?

[rejithsekhar]

This video will be really helpful!😍😍 I am having an anterior labral tear on left shoulder and I have a doubt in between. How many times do I have to this on a week?

[stacytaddiken]

What if your rotator cuff has a tear as well. Well this still work?

[OG_Sasquatch]

How often should I do these exercises per week?

[Nomad_Pirate]

Sir the workout at 10:00 while doing it my shoulders pops out. I am having bankart lesion for more than 2 years. Please help me