The Most Common Mistakes with Shoulder Rehab

Timestamps:
0:00 Start
0:58 Exercise 1: Sidelying shoulder external rotation
3:09 Exercise 2: Rotating the shoulder with the arm at elbow height
5:22 Exercise 3: Scaption arm lowering phase
7:07 Exercise 4: Scaption arm raising phase
8:25 Conclusion

In this video, we are going to teach you the four most common mistakes to avoid when doing your shoulder injury rehabilitation exercises! Even though shoulder rehab can look simple, these common mistakes have the potential to delay your recovery and make your shoulder feel worse.

In order to teach you the most common mistakes to avoid, we have to teach you the most common shoulder rehab exercises prescribed! Your typical shoulder rehab is going to target the rotator cuff muscles and the peri-scapular muscles. Together, these muscles help to control and stabilize the shoulder girdle. Below we’ve outlined the exercises we review and why we choose them. But, be sure to watch the entire video to learn our tips and tricks to avoid the most common costly mistakes with shoulder rehab.

1 - Sidelying Shoulder External Rotation - supported by scientific evidence, this exercise is excellent at targeting the posterior rotator cuff musculature. It is important to understand that when performing shoulder rehab exercises that are designed to isolate these muscles, the scapula needs to be anchored and not move! Tune in as Craig explains why.

2 - Rotating the shoulder with the arm at elbow height - this is probably the easiest exercise to screw up and we see it done incorrectly all the time! When you perform any type of shoulder rotation exercise, the goal is to purely rotate the shoulder. It is common for there to be excessive humeral head translation (head of the shoulder sliding motion) if there is a lack of focus or experience with these exercises. Tune in as we show the common mistakes, what to focus on, and how to fix this.

3 & 4 - Scaption - this exercise is also supported by plenty of scientific evidence that it is effective at targeting the supraspinatus muscle, which is a common rotator cuff muscle to get injured. Our advice, put your ego aside when you’re doing shoulder rehab exercises! This is especially true with this motion because it is easy to miss out on the designed benefits of this exercise. We review common mistakes with the concentric (going up) as well as the eccentric (going down) motions of this exercise so that you understand everything that you need to know!

Looking for more valuable shoulder rehab education and exercises? Check out our Shoulder [P]Rehab Program through the app!

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[mbrizan]

Excellent video guys. I'm a personal trainer and I pride myself on teaching perfect form. In saying that after watching your routines I'm definitely going to make some changes in how I train my clients. Thank you for the post and I'll keep looking out for new content.

[CantThinkofaCoolOne]

Thanks guys. I broke my scapula a few weeks ago and these exercises are going to be part of my rehab when the time comes.

[nicolascancio]

I did some PT for my shoulder and this is pretty much exactly what they showed me. Thanks for sharing such helpful information, which otherwise people would have to pay a lot for.

[Apep]

I've recently had right shoulder surgery for a labral tear. Amazing breakdown of the Sidelying Shoulder External Rotation exercise--I SO wish this had been explained to me in this way at my PT clinic. I'm at the point where I'm officially done with PT, but now need to put together a routine that will build upon those exercises while substituting or modifying exercises that stress my shoulder. Fantastic work!!

[mr_finlander]

Found these demonstrations very helpful.
Thank you very much! 👍

[Handle]

Thanks very much for the great tutorial

[talalalasaad]

I love how you explain
3 of you are awesome really thanks

[WannaBeTrader]

I have right shoulder instability I’m looking forward to trying these

[ThePrehabGuys]

Are you guys making any of these mistakes?! Comment below.

[sarayost]

This video is amazing! Thank you for posting!

[aengusgiblin]

Good video guys
I’ve got os acromiale
I Found this video helpful
Thank you 🙏

[davidlunavelasco]

like always, great stuff guys. Thank you

[salagerkim]

Awesome video, full support from a young physio from France!
Keep it up guys!

[zaaz]

Good job as usual guys. About that shoulder external rotation exercise, what if we want to work the lower traps simultaneously? Should we allow the scapula to move?

[aamirnagaria]

I dislocated my shoulder. With rehab exercises specially abductions, my traps are overpowering and not allowing the lateral deltoid head engage. What should be done?

[umangbhardwaj]

You are doing a fab job... Thank you. Is it okay if I asked you which mic are you using? The audio clarity is pretty good.

[fsfs]

Any exercises to train scapula upward rotation? My right scap cant seem to do it as well as my left

[battlefox]

Whenever I do the side lying external rotation my tricep is on fire, is that normal, it happens with both my right and left arm but mostly my right. Do you know what that could be or what I may be doing wrong or is that normal? Also i just remembered i don't feel any pain when i said thst my tricep is on fire when doing the side lying external rotation, it's feels more like a lactic acid build up, im only using a 2lb dumbbell to focus on good form, I don't feel anything in my shoulders. And thank you for making this video

[newts]

New to this I have two supraspinatus tear in either shoulder and starting with soup cans...how often should I do these
my pt gave me resistant bands elbows at side routine but it really hurts my arms

[lhmzy]

So when you say let the shoulder let the shoulder go for a ride does that mean that shoulder will naturally lose the shoulder retraction and then on the way down retract again?