3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]

Rehab your rotator cuff pain at home with Dr. B’s 3 easy steps.

Coach E and Dr. B demonstrate safe exercises that won’t do further damage to your shoulder and most people find long-term pain relief after 1 to 2 weeks of performing the routine. Dr. B also offers some ways to immediately settle-down any shoulder pain.

Most people with a partial tear in their rotator cuff won’t need surgery (always check with your doctor). Dr. B found that the exercises she gave her patients on her 2-year waiting list for surgery solved the problem for nearly 70% of people, avoiding the surgery all together.

The 3 keys will repattern your upper body movements to undo compensation mechanisms from years of pain, old injuries, or even just poor posture. Some of the techniques will benefit from addressing related areas, those videos are linked below in the resources section.

A rotator cuff tear doesn’t mean the end of shoulder mobility. A surprising number of people develop partial tears with age. Focusing on fixing the common issues damaging the rotator cuff in the first place will prevent more of the wear and tear later on.

00:00 - Intro
02:30 - Diagnosis and imaging

03:55 - Study: Asymptomatic Rotator Cuff Tears

05:50 - When do you need surgery?
07:25 - Acute pain strategies

The 3 Keys to Rehabbing a Rotator Cuff Tear & Exercises

Key #1:

10:20 - Posture and tightness
12:00 - Test for Tight Posterior Capsule
13:40 - Exercise #1: Upper Serratus Anterior Release
14:17 - Exercise #2: Pec Minor Release

Key #2:

14:54 - Position of the scapula
15:45 - Exercise #3: Standing Robot Reach
16:45 - Exercise #4: “4S” Shoulder Saver

Key #3:

17:52 - Correct Patterns
18:57 - Exercise #5: Shoulder Circle Crossovers
20:05 - Exercise #6: Side-lying External Rotation

Resources and Links Mentioned:

Medical Disclaimer

The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[thefifapackkid]

I've had shoulder pain/rotator cuff pain for the past year and couldn't get it to get any better. I went to PT for 4 months and the pain minimized just a little. I went back to Ortho and they wanted to do surgery. I wasn't too happy to go that route. I jumped on YouTube found this video and have been doing these exercises for the past 3 weeks. I have to say these exercises work and my shoulder/rotator cuff has not felt this great in over a year. I was skeptical, but didn't want to have surgery so I tried it. 3X's a day for 3 weeks now and I am very happy with results. Thank you so much!

[steveb]

I hope one day these movement patterns can be simply taught to school kids so that people understand the science of their bodies from a younger age

[tiffsaver]

What I really like about your exercises is that THEY DO NOT REQUIRE any extra equipment, like rubber bands, etc. You can do them anywhere. THANK YOU!!!

[ludwigvictorin]

I trust this channel because here we have a medical doctor and a kinesiologist working together.

[aboweslagle]

Hey guys! I just wanted to come back and say I watched this video over a year ago when I was at my worst pain in BOTH shoulders. I had been to PT and was still in horrible shape. Your videos saved my life! I am should pain free 98% of the time and still do these exercises when needed. I really appreciate your content! Working on my back now!

[littlebigman]

I can’t thank you enough for this I injured my shoulder shoveling snow and felt like It wasn’t getting any better. After doing this routine for a week the pain is already going away and I can get back to my active life. These exercises are amazing and I can’t thank you enough!

[saritakeswani]

I am from India. Have been doing number of exercises since a month under a supervision of a physiotherapist Having 50% relief. Now added your exercises and feel like 99.9% relief. Thankyou from the core of my heart.

[justayoutuber]

I like that there is a REAL MD who specializes at the highest level for this issues.

[markbuckholz]

Thank you Coach E and Dr B, as a 63 yo retiree, I am still playing tennis 3-4x a week and riding/racing/coaching MTB bikes and off road motorcycles. I have a lifetime of overhead sports (baseball pitcher and tennis), but my rotator cuff has been bomber up until 3 weeks ago when I cartwheeled my dirtbike. Acute pain immediately, and difficulty/some pain when lifting my arm. Two days ago visited an Ortho clinic, prelim diagnosis was tear in supraspinatus, had a immediate orthorpeadic ultrasound with a confirmation of a 1/2cm partial tear in supraspinatus tendon of the rotator cuff. My tennis teaching professional suggested reviewing Coach E's youtube videos and I found and watched this one. I am doing home PT with the hope of being back to normal in 6-8 weeks with no surgery. Thank you again for the excellent video. I plan to continue to do easy MTB/road bike rides (no crashing allowed) and am working at developing the capability to play tennis with my non-dominate arm in the short run to scratch my itch of playing tennis during my two months of rehabbing the dominate arm. Cheers and Thank you. I am hoping for no surgery and no further crashing in the short term!

[machyavelli]

I like the PT and surgeon combination. Great info as always, thank you.

[CaseySchmidtCaseySchmidt]

Hi, I had real bad shoulder pain for over 3 months and it wasn’t getting better. Came across your video and tried the exercises and literally the next day started to feel better. Amazing, THANK YOU!!

[townsendtreesgardens]

This is the best video i have ever seen on shoulder rotator cuff pain. Had shoulder pain my entire life and has been progressing to bicep tendon pain. After doing these exercises got instant relief. Thank you so much ❤

[darnallt]

Absolutely incredible. Tried these exercises and felt almost instant relief of an impingement that I've been experiencing for weeks, and that I'd been doing more standard internal/external rotation and arm lift exercises to try and address without any improvement. Super excited to keep doing these and improve further!!

[emielregiss]

This is so helpful! And also the form and quality of the video itself and the way you walk people through the exercises is fantastic.

[aikanidad]

Very very grateful for this video!! I’ve been in pain for the last 2wks because i thought i dislocated my shoulder. I was gonna visit the doctor but decided to search in youtube first. I can’t believe the pain is almost gone after doing this just once!!

[CwBDaveis.]

Words can't express how helpful you two are and will continue to be! It has become quite clear precisely where my issues lie and I will be fixed because of this video and the linked videos. Free content like this is priceless and I couldn't even get through this comment without tears. Thank You!!!

[MrImasta]

Standing robot reach n shoulder rotation crossovers are game changer !Awesome treat exercises!💪👊

[ecstuff]

Thanks so much to both of you for taking the time and effort to post this comprehensive guide and advice. I recently damaged my shoulder and through watching this video was able to self diagnose and treat a problem with my scapular position, 3 weeks in and I'm well on the way to a full recovery, just becoming able to complete the shoulder crossover circles you demonstrate, without pain! Fabulous! Thanks again.

[SuperFFFBBB]

Thank you for putting out great videos to improve body movements. One of the best on YT!

[SomeDewd]

13:44

OMG. I felt a slight pop while doing this, and then instantly! — all the pain just went away!! HOW LOL!! What sorcery is this!! You are amazing thank you so much for this!

It would be criminal for me not to subscribe and like these videos on every account I have, Again thank you.