How To Heal A Rotator Cuff Tear Without Surgery

A rotator cuff tear can cause a lot of pain and aggravation! BUT it doesn't mean you will have to have surgery! Try these exercises and techniques to help heal your shoulder on your own.
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[ralphschueler]

Whoever is watching this video please pay attention. I had a rotator cuff injury a year ago, I couldn't raise my arm any higher than maybe shoulder-height that was it couldn't go any higher. I followed all these directions and 8 months later I have full range of motion and no pain whatsoever.

[timothywilliams]

I had a badly torn rotator cuff and was told by a specialist that surgery was my only option. However, recovery from the surgery was supposed to be just about the same length of time as letting it heal on its own. So I opted against surgery. For the next year, I continued to exercise, but avoided all motions that caused shoulder pain. I also followed videos such as this one on how to work on the issue. The result is that my shoulder feels as good as new, and I am back to doing pushups and resistance training with no problems. Today, I am just VERY careful to thoroughly warm up the shoulders before working out, and I am more picky about what exercises I do. Oh, btw... the injury occurred when I was 55. Today, I am 66.

[PTPavlos]

This is what YouTube should be for. I’ve benefited so much from this. Thank you!

[bethsimba]

Dr. Kristie l just hurt my rotator cuff, l live in Finland and was so scared that l couldnt move my arm. I followed your exercises and l now can move my arm. Still unbelievable when you know how much pain it feels to just move. Thank you a million, l dont know how to repay you for this help...angles are human like you. Thank you sooo much, am now typing with that hand 🥰 and dont need the sling anymore 🥰

[laverdadesmejor]

After a sports injury to my dominant shoulder, I was sent for an MRI and diagnosed by a "surgeon" as having a FULL TEAR rotator cuff injury that would definitely require surgery. Yadda yadda yadda, 5 months later I was back on the tennis court, serving with that same arm, CAREFULLY for a while, and one year later have fully recovered. No limitations, pain and am back to full strength. Even the surgeon himself said there was an 80% chance of a good outcome with surgery. I'm glad I didn't take his "professional & trained" advice!

[Vandelish]

LOVE this! Your no-nonsense on-camera persona is fabulous! No vanity or posing, fixing hair. WHY can't everyone be this

[joshyoung]

Funny story.... i started doing some of these stretches and sleeping techniques on my own by experimentation and they do work. I don't have a foam roller so I just put my hands on the ground while kneeling and slowly slid forward until my face was at the ground or until it got sore. Then i worked my way back up slowly. It gets a lot of blood flowing and helps with irritation.

[LonjeMarie]

She’s a BLESSING! EVERYTHING she said gives relief! Thank you!

[lookingdown]

I'm a little late in finding this video. I was diganosed with a full tear and partial tear in my RC six years ago. I decided against surgery and worked with a PT instead. My PT taught me some of the things from this video but not all. I recovered decent range of motion and no pain. But after watching this video I now have additional tools to help further my RC rehab, even years after the injury. This is good information. Thank you.

[CaptainProton]

3 months of severe pain in both shoulders...and your letting the arm hang and swing was heaven. Thank you for the advice.

[emberjaxx]

Just to help give some people hope, I injured my shoulder exactly 2 weeks ago. Initially I couldn’t move it and had it in a sling. Soon after I made sure to warm up the muscles by doing stretches. Eventually I was able to do rotator cuff rotations with my shoulder, then a little bit of weight.

Everyday I made sure to stretch out the sore muscles and tendons along with massaging them. 2 weeks later I have about 90-95% functionality with some limitations weighted across my body. Stick in there guys! Make sure to break down scare tissue, and get blood flow to the area!

[richardgatewood]

Both of mine were torn several years ago...simple stretching exercises over time and fully recovered.

[theien]

I tore my rotator cuff ten years ago and found this video to be soothing my hips and pelvis

[Dr_No]

1. Ice 20min 4 x day
2. Swing arm/shoulder like pendulum: bend over near counter/railing/chair —dangle arm & swing in circles or back & forth
3. Pillows at night as prop
4. Gua sha/ scrape front, back and top of shoulder
5. Maintain range of motions using foam roller on dining table/counter to very slowly work/maintain range of motion (forward/back & at slight angle); stop rolling just before reaching point of pain
6. Use ballet bar or level staircase railing. Hold with one hand and place other hand on top, pressing down while doing squat-like position. Hold 2 sec and repeat 10x.
7. Isometric contraction: tuck elbow into side, place opposite hand on outside of arm just above wrist. Push elbow arm out while pulling holding hand in. Hold 5 sec. Repeat 10x
8. Minimize hunching or keeping shoulders rolled forward. Press/squeeze ‘rear’ shoulder blades together to take pressure off rotator cuff & prevent other injury.

[suzieblair]

I was scrolling and found your video, perfect timing or me. I tore my rotator cuff about two years ago. My doctor said give it two years and it will heal itself and it did seem to do just that, now it is back again and I sleep on the side that is torn. Long story to say thank you, I am going to try all of your hints. Suzie

[KevinStClair-lnir]

Studied muscle functions for decades and your video is the best one that I've ever seen which covers so many angles of my current injury. New sub here!

[mickruban]

Dear Dr Kristie, thanks for you videos. After discovering you as I was recovering from an AC displacement, you’ve become my online go to person for physical imparements and at 65 the only thing still working the way God intended is my hair (albeit a different shade of black these days) so there is plenty of opportunity to tune in. Anyway, I recently fell off my motorbike (trying to keep up with the 25 y.o’s) and hurt my shoulder. I’ve had the collarbone scans and all clear. Dr ordered some rotacuff ultrasounds and just waiting for those results. That referral was enough to get me to check into your library. When you say in your video that a problem rotacuff sufferers have is sleeping I cried out BINGO! Spot on! Thanks for your tips and advice. I tucked in last night with some extra pillows and following your tips I slept like a baby. Thanks for taking the time to make these videos.

[jeffreyknutson]

Great information!!! I have injuries on both shoulders. And as I did some of this with you in the video, and not only did it feel really good. But I also noticed that my range of motion was immediately affected! I will definitely keep working on my shoulders this way. Thank you!!

[KibbleDog]

Thank you, Kristie. I am a recently retired family NP. Saw a lot of SITS issues, most commonly the supraspinatus (abduction pain most evident between 30-60 degrees, and painful external rotation. Associated deep palpation often provoked pain. I recently developed a non traumatic SITS issue myself as described and began self treatment which is improving symptoms. I found your video to be extremely helpful and I thank you for your expert presentation. 😊

[howardacquistapace]

The most real and genuine presentation I have seem on utube.
AND fantastically useful simple do-able things to help heal
ROTATER CUFF.
easy to do yourself, most excellent, truly useful.