hey what's up Eric Wong here from precision movement coach and today I'm
going to take you through seven unique rotator cuff strengthening exercises as you
can see down below I've got a variety of equipment so we're going to
be doing some body weight exercises exercises kettlebell dumbbell and even a
ring here that's not attached to anything that's a really cool one for
you okay and then we're going to talk about at the end if you've got a strain
rotator cuff a torn rotator cuff that you're coming back from or some shoulder
impingement then you'll want to check out what I've got for you after we go
through the exercises all right so let's work through this now the first exercise
is called the shoulder PMF and pmf is just a system of rehabilitation and
training to get things working properly proprioceptive neuromuscular
facilitation okay so the shoulder pmf what you're going to do is with my right
arm it's going to reach in front palm up and
then sweep right up in front of my face elbow stays straight the whole time
right by my ear and then rotate so I internally rotate and reach behind me
reach behind and then externally rotate palm up and repeat so this
is going to scour the joint through its full range and develop control through
that full range if you're suffering from tight shoulders is great too
so do anywhere from three to five reps there and then we can move on so next up
I've got the twisting wall press now this is a unique exercise what you want
to do is you want to set up so that when you turn around and reach behind you
your hand is flat on the wall okay feet are shoulder width apart athletic
stance then you're going to rotate twist and on the wall press in to the
other side now during this movement - this exercise keep your knees straight and try
to keep your hips square so we're helping some rotation mobility through
the hips and through the spine okay not so much through the spine more through
the hips but keep those knees straight and just rotate under control lower
yourself to the wall and press and this is going to work that rotator cuff
muscle in that end range of motion with the shoulder horizontally abducted so
we're going to develop control and stability throughout the range of motion
okay so you can do anywhere from four to eight repetitions per side for that one
next up we have the supine external rotation now if you have no equipment
this is great because here we're going to just set get this out of the way a
little bit set your shoulder blades down so you're going to retract the scapula
pinch them together and then all you're going to do is externally rotate and
once you reach the end here press for three seconds into the into the floor
and then come back down okay so I'm keeping my scapula retracted pressing
firing up the external rotators here and then rotating down okay and we can do
anywhere from six to ten repetitions busting for three to five seconds there
okay now say we wanna do some dumbbell work let's get your standard external
rotation side-lying external rotation but this exercise is called the side
shoulder sweep so the side support shoulder sweep you're going to have your hand on
the ground hand is directly under the shoulder and feet your top in front or
you can stack them it's up to your eye like top in front heel to toe
grab your dumbbell now keeping your body square your body doesn't move this
shoulder blade the scapula is retracted here and just stable and then you're
going to sweep all the way up not letting the torso rotate at all sweeping
the shoulder in front here and this is great because we're not only working
that dynamic motion there, the horizontal abduction we're also working dynamic
Stability of the arm that's on the ground so six to twelve repetitions for
that exercise per side okay all these exercises you could do anywhere from one
to three sets is sufficient one to two times a week now you're not going to do
all these exercises but pick and choose you can kind of see what's working for
you or maybe you get an idea of what you need to improve your shoulder stability
from this set here yeah next exercise with the kettlebell
the bottoms up press this is a challenging one you're going to build a
little more strength definitely need grip strength okay
for this we're just going to stand stand up we can go in a half kneeling position
or kneeling position if you want and just a strict press with the kettlebell
in the bottom up position so you'll want to go slow and under control like
so very easy you can work anywhere from six to twelve reps per side is good for
that one okay building a little more strength with that okay now this next
one is really cool I call it the Lasso and I just got a ring here because
that's what I've got around here and you're going to hold this in about a
foot and a half worth of rope and just keeping the shoulder or the elbow talk
to the side you're just going to rotate out this way and just do this keeping
the elbow tucked to the side not smoking yourself in the head for 30 to 60
seconds okay and this is using a technique called rhythmic stabilization
so rhythmic stabilization is anywhere there's a some type of rhythm that you
have to stabilize so it could be you doing it with a ball wrapped up on a
rope to rope taped around a ball you whip it around like that you use a ring
like this so do thirty to sixty seconds rotating it okay and that's just
going to fire up in a dynamic way and the shoulder all the
of the scapula and the shoulder are going to have to react to stabilize
there so it helps to fire up sleepy muscles okay so if you've got muscles
that are firing properly and your rotator cuff this can help and you can
go both directions in different positions okay play around this it okay
so that's the Lasso and finally we're going to hit up Cuban rotation so this
one you might know but for this one you're going to get a barbell you don't need
much weight so I'm just showing with a dowel but just to show you the technique
where you can have maybe 10 20 30 40 pounds just an empty Olympic bar that is
good enough for most people's purposes all you're going to do is keeping your
shoulders abducted so your objects to this position and you want to avoid
downward rotation a lot of downward rotation of the shoulder where they just
flop over like that so you want to keep the shoulders set centered and you're
going to rotate like so ok under control nice and slow
avoiding that downward rotation of the shoulder keeping the scapula set and the
shoulder set in a good position it's good neutral position ok so there you
have seven unique rotator cuff strengthen exercise hopefully you've
picked up a couple of new ones from those right there and now if you've got
a strained rotator cuff impingement rotator cuff tendonitis you've torn your
rotator cuff and you know you've gone through the acute rehab and now you're
just coming back you want to get back to performance or sports or whatever it is
that you do then check out the blog post on a middle link at the end of this
video or in the description because we're going to go through seven steps to
get back from your rotator cuff strain or tear and the shortest amount of time
boss okay so hit that up I'm going to go through very specific steps and you can
apply exercises like this I'm going to show you how to use them in that process
on the blog post that's linked to you at the end all right
so helps you over there talk to you next time peace
you