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
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
14:54 – Position of the scapula
15:45 – Exercise #3: Standing Robot Reach
16:45 – Exercise #4: “4S” Shoulder Saver
17:52 – Correct Patterns
18:57 – Exercise #5: Shoulder Circle Crossovers
20:05 – Exercise #6: Side-lying External Rotation
Resources and Links Mentioned:
21:15 – Shoulder Control: https://www.precisionmovement.coach/get-shoulder-control/ – progressive 3-phase exercise program to help fix shoulder dysfunctions, restore muscular balance and improve mobility
Active “SLEEPER” Self-Myofascial Release: https://www.youtube.com/watch?v=CPxCnoyVeZg
Wake Up This “Hidden” Muscle to Fix HUNCHBACK Posture: https://www.youtube.com/watch?v=iLOryGxlssI
Precision Movement Academy: https://www.precisionmovement.coach/academy/ – includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt/ – our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Scap Strength: https://www.precisionmovement.coach/scap-strength/ – easy to follow program designed to get scapular stabilizer muscles firing properly and build strength in the shoulder joint
Anatomy App: © BioDigital, Inc. https://www.biodigital.com/
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.