4 Shoulder Labrum Injury Exercises

[@duffkw]

I am scheduled to have a full thickness labrum repair with extensive debridement July 18th. Also, I had a reverse shoulder surgery last May, 2023. I have just ordered your book, actually recommended by PT's from the hospital I work at. Looking forward to a full recovery so I can return to work soon, critical care unit. Thank you for your awesome demonstrations Sir

[@RehabScience]

Thank you so much for ordering a copy of my book! I really think you will find it to be a helpful resource. Please let me know if you have any questions about the programs once the book arrives.

[@EXTREMEMEGALORDGALACTICSPARTON]

I never went to a physiotherapist after my labral repair surgery so this video helps a lot (I couldn’t go because I couldn’t take time off work)

[@RehabScience]

I hope the exercises help you. If you need a more comprehensive program, I have a labral tear rehab program in my book. Here is a link, if you want to check it out. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/ca09yeq

[@higherlifts420]

Already do all these as the PT prescribed. Tore my labrum in 2017 and still can't bench 2 plates. Shoulder hurts every single day. Thanks for making this video

[@olivegod]

Why haven't u gotten surgery

[@cyruskaviani3990]

Keep ya head up and keep searching. There’s always something u can do don’t give up

[@Anoopmohan02]

im also butter with last 7month😢

[@DevanMoore22]

Same.. tore both my labrums in 2015 and 2016 and they haven’t been the same since

[@samanthawilliams4564]

I gave up bread and sugar. It really helped me get better 😊. Gets rid of inflammation. Good luck

[@Тамара19регионХан]

Спасибо большое так рука болела, после упражнений с вашими комментариями намного лучше, добрый вечер, всех благ.

[@RehabScience]

I’m glad the video was helpful!

[@bgaona]

Very clear and insightful video. Gives me a lot more confidence in approaching this issue.

[@RehabScience]

I’m glad the video was helpful!

[@games89392]

Many thanks, I didn't do MRI but my shoulder had some strong pain in it after i fell from the scooter. I am using conservative tactic and actually like your training and feel better after it.

[@RehabScience]

I'm glad to hear my videos have been helpful. Best wishes with your recovery process! My book has more comprehensive shoulder rehab programs. Here is an Amazon bookstore link, if you want to learn more about my book. a.co/d/3mEb5Cz

[@antonop76]

I purchased your book at found it extremely interesting. It helped me a lot with my injury rehab

[@RehabScience]

Thank you so much for buying a copy of my book! I’m glad to hear that you have found it to be a helpful resource!

[@misskfountain4070]

This ivideo is so good. Your demonstrations and explanations are just what we need. Will watch your other shoulder videos and look at your book. Thank you!

[@timothyknowlton3161]

Thank you Doctor for this, I greatly appreciate it! Especially the demonstration of the seated, upright 90/90 external rotation. I seem to favor it because I have so enjoyed the results of upright rows for shoulder muscles. I am a 57 year old male who has been lifting weights for about 30 years now. About 2 months ago I felt severe pain in my left shoulder, which also included some "clicking" sounds. So, since then I took some time off from weight lifting, and recently started again with much lighter weights. When I attempt dumbbell upright rows, I feel moderate pain in my left shoulder, maybe a 3-4 on a pain scale. I haven't seen a physician yet. I have been doing some of the rotator cuff exercises you recommend, and I believe they are helping. Thank you again!

[@mckenziereesjones]

make sure when youre doing upright rows to flare the elbows out, keeping them close will end up damaging the shoulder, the upright rows isnta good exercise for people like us.

[@SurvivalGames1]

is it better now ?

[@478TVMedia]

Both of my labrum’s are torn my right one has been operated on twice (2011 2016) Definitely have some strength still but it is definitely painful doing the everyday task and I’ve learned to posture my body to compensate. I still can lift around what I used to but I don’t bother because I feel pain and stick to pain free excercising. Even push-ups hurt so I recommend taking rehab serious I didn’t and am paying for it now!

[@fernandogaraygorta2223]

chears from patagonia argentina.. I'm excited about getting myself to start a rehab program this next month after a motox accident .. been in pain for several months now.. and getting weaker and weaker ... cant sleep at all .. thanks

[@Crocodile_Hunter829]

I just did your exercises this morning and felt great. How many reps and sets do you recommend for each exercise? Thanks in advance!

[@breed0778]

What’s the difference between a rotator cuff tear, labrum tear, and slap tear?

[@nnbell2496]

Awesome, thanks for the guidance

[@armandofelipe3462]

What an amazing video! Thank you so much for your dedication. It really help me. 🙏🏻

[@RehabScience]

You’re welcome! I am so glad the video was helpful!

[@Amanda-lb5sh]

I dislocated my shoulder 6 days ago and these movement even without a band would be a dream.

[@stephengarrett5170]

This is gonna help thanks man!!

[@RehabScience]

No problem!

[@kujtimismaili3750]

@@RehabScience Please doc, it's okay applied all exercises in one day? Or first days rotations and after push? Thnxx

[@AmericanMoodSwings]

Very helpful- thank you!

[@RehabScience]

Glad it was helpful!

[@julienm8804]

Thank you for this video! How to manage the volume and the number of sessions per week?

[@tayloraprile3851]

Played baseball since I was 4 years old. Pitched from the age of 17 until about 28. The last couple of years I pitched / played, my shoulder would make a popping sound and I would get a terrible pain in the front part of my shoulder (almost felt like there was air in my shoulder. Move my shoulder in a certain direction and I would hear a loud popping sound, rinse and repeat). I have since had 14 years of rest and haven't played baseball since. Started playing again because a friend invited me to a team he was playing for. I can throw pretty well when I don't haul off and try to rifle a shot. When I try to pitch I am feeling that same type of pain. Had an MRI with dye done when I was playing in the past and the supraspinatus tendon showed 90% degeneration (surgeon said there was calcium build up on the tendon and that the body puts calcium when scar tissue keeps tearing). The question I have is, what do you think could be wrong and is there anything I can possibly do to be able to pitch again? I really want to help my team and play like I used to be able to play.

[@ronnierebhan229]

Thanks doc!!

[@RehabScience]

My pleasure!

[@striker613]

Great video for strengthening the surrounding rotator cuff muscles, but some of these exercises are impossible for me (like the overhead abduction rotations). I have a large SLAP tear, from a traumatic injury and my PT hasn't yet been able to resolve my limited ROM. Surgery isn't an option. Any hope for me to heal the tear naturally?

[@heitorkunrath6862]

thank you

[@RehabScience]

You're welcome

[@metablastx5]

Did surgery on my left labrum. Now my left shoulder is higher than the right shoulder... haven't recovered all the rotation... I am disgusted it is the 4th month. What should I do...

[@Hugzzzz13]

Same here.. 7 month since SLAP tear surgery, 5 month of physiotherapy, still haven't recovered

[@shawn1869]

Wow...can u give me an update? I'm scared because I have labral tear along with sub scap tear both in the left shoulder 😢

[@Hugzzzz13]

@@shawn1869 now I am in the strengthening phase... slowly going back to (very) light weight (

[@johnsmith-zf1fd]

if the only rotator cuff exercise that causes me pain is the one you demonstrate at 3.05, what kind of shoulder condition would this indicate? labrum tear, subscap tear?

[@Monica-is6qe]

Excelente explicación!

[@RehabScience]

Thank you!

[@JOEMATTBRAN]

Good stuff!! btw are you related to Jamie from the Progressive commercials? You could pass for his brother or close relative!!😂

[@RehabScience]

Haha! 😆

[@adrianmartinez6338]

dad never had time to take me i took me whole sophomore season of football of bc of the immense pain i was having with hopes my dad would get me what i need but he never did now im about to go into my junior szn in the same spot i was in b4 these should help tons thank you wish me luck lol😂

[@marioescobedo5854]

I just tore my shoulder labrum 4 days ago, i can move it fairly well in all angles, it only hurts when I do internal rotation and shoulder flexion. Should i start rehabbing it on my own or rest it

[@Rene.A.D]

how is it going after these 3 weeks? and what did you decide, resting or doing the exercises?

[@GiosCalisthenics]

How is your shoulder now? I have pain when I do the same movement.

[@angelasmith3037]

What can I use if I don’t have that equipment??

[@DTUFINOPhotography]

i have a small labrum tear, no surgery is needed, but my subscapularis muscle is extremely wear because the pain i experience did not let me use my arm, ive been afraid. Should i start with much lighter weight even if it feels super easy for me?

[@RehabScience]

If you are worried about injuring the muscle, you can always start with a lighter weight and do higher repetitions. Then, once you feel more confident, you can gradually increase your weight.

[@jcalhei123]

On november i was diagnosed with a subacromial confilt syndrome and a labral tear on my anterior right shoulder (near the pac) I´ve been doing physioterapy for the past 3 months and still have pain and limited mobility. Can´t do push ups (with large range of motion), dips and dumbel flys. I liked the reahb exercises shown on this video, so i ask if these exercises are suitable to rehab my shouder and if so, how many times per week should i do this routine and for how long, and finally, how much time is expected for the recovery? Thank you much.

[@1989arrvind]

Great 👍

[@RehabScience]

Thank you! Cheers!

[@cerenadefalco7684]

Thank you for this video. I have a labrum tare. Cant have surgery because I have lupus. Im going to order your book. My insurance won't pay for therapy. I'm on my own. 😢

[@RehabScience]

I’m sorry to hear about your labral injury. My book has a shoulder instability program that is for individuals with labral tears. Please let me know if you have any questions about the program once you have the book.

[@tritmo]

I have lupus as well and am getting surgery in a week im confused why that prohibits you? Maybe the drugs prescribed? I only take plaquenil.

[@jayman6905]

I literally injured my shoulder today. Doing the first 2 exercises are particularly painful, i suppose i should let it rest a bit before performing these exercises?

[@aravindyourfriend]

I have small slap tear as per Mri, it's been a week, I'm still in pain, I'm wearing a sling and not doing any hard movements or lifting weights. How long am I supposed to rest before I can do the rehab? Does it need to be completely pain free before I start the rehab?

[@And_1985]

Hi thank you for the tutorial. I have a SLAP lesion, plus a bicep tendinitis, pain over the muscle, popping and clicking sounds over the shoulder, pain inside the deltoid and also over the deep part of the scapula. I'm trying to do these exercises but I would like to know if it is normal to keep feeling pain in all the areas I've described. I'm worried about getting worse, but on the same page I'm worried about losing too much muscles. I did injury during some boxing training, and from 1 month over I'm completely with no stability, no mobility, and pain. Does these kind of lesions "heal" somehow after time, is it possible to go back and workout harder like I was doing before? I'm really going mental without workout, without gym or even without doing swimming... Doctors are not that helpulf so far, so that's why I'm trying to heal by myself... thanks in advance for any advice I would get here.

[@slingbladejeff]

How many of these exercises would you do a day,and how many days a week?

[@lil_sumpinsi9961]

I’m confused , if labrum tears occur due to muscular imbalance of internal rotation, why would we strengthen the sub scap? Wouldn’t it make more sense to train external rotation? What am I missing?

[@stevehdd9929]

Mri says my labrum is torn. I'm really want to rehab without surgery. Can I do these exercises without causing more damage? Thank you so much for the video!

[@RehabScience]

Yes, these exercises are generally quite safe, and the risk of future labral injury is very low. However, if any of them cause more than mild pain, I would remove that one from your program.

[@MrciscoThat1GuY]

The doctor said my tear is the worst he's even in 30 years. At 28 years old. I'm definitely hoping to find a way to get back I to shape without having my socket pop out.

[@caffeinejavacode1475]

Exercises after or before surgery?

[@jasonwill6975]

Good question pleas tell me if you have a answer

[@tritmo]

After as soon as you are ready to start PT

[@Itslowway]

I ripped my labrum riding bulls . Have a surgery soon. Have popped it out this year more times than I can count . Is surgery effective? How long is my road to recovery?

[@ravindranikam6388]

I have shoulder pain from 4-5 month. Doctor told that it's superior labral tear and require MRI and further surgery. I want to avoid surgery. Can i start this exercise?

[@todoryankov3601]

Hello, I would like to ask one specific question. I injured my shoulder while exercising - pulling up on the bar with higher motion (jumping from the bar and then catching it again when falling). Till that day (now almost day 30-th) I got pain only if I try to pull up (arm is above my head and pulling)! In any other case, my shoulder doesn't hurt me, except it pops when moving more than usual until I get it warmed up. When I pull up on the bar, it hurts me in several locations - in front and on the back. One is definitely under the medial deltoid muscle, maybe at the bursa. The commonality with this video is that it feels like it going to "pop out of the joint". Please kindly advise, do I still need to try to pull up or stick to a lot easier exercise like what you have shown here? P.S. In general, my shoulder started to get better, it hurt much more in the first days after the injury.

[@rexwallin3284]

can I workout on top of these workouts? Or should I take a month out for recovery?

[@basse9914]

When the muscles around are developed enough, do tears continue to get worse doing certain exercises?

[@jasonwill6975]

I injured in August of 2023 and I’ve went to the doctor now. They told me I’m injured. Can I still train bevor going to have a operation

[@trevorcastro4274]

How long after labrum surgery could I start these exercises?

[@RehabScience]

It's best to work directly with a physical therapist after surgery. There are other mobility and stabilization exercises that need to be implement before the exercises in this video.

[@RonanMontague]

Will these exercises work for labrum tears caused by muscle imbalances (rounded shoulders)?

[@RehabScience]

Yes, they can help in that case as well. My book has a more comprehensive program for this issue. Each program guides you through three phases of rehab and has pictures of me doing the exercises. Here is a link for my book, if you want to learn more about it. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh

[@jakeonderlinde9789]

what do i do if it hurts the entire time of the exercise

[@RehabScience]

Then, it would be best to start with other exercises. The labral tear program in the shoulder chapter of my book would be a helpful resource and teach you many of these other exercises. Here is an Amazon link for my book, if you want to learn more about it. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh

[@ryaandnice]

So we increase stability by "increasing neuro-muscular" control - but - does *building* muscle also help stabilize the shoulder with more mass connecting and holding the joint?

[@needforspeedgaming7148]

Yes

[@laytonstanner7936]

Mate been doing these for last 9 months just had ultrasound no tendon tears. Gotta be labrum grinding internal rotation surgery is the only option for labrum

[@RehabScience]

Surgery definitely isn’t the only option. Many people recover with rehab alone and do not require surgery. Some people do not improve sufficiently and surgery becomes the best option for them. One intervention does not fit all situations.

[@crookedman4725]

Very helpful video, Got an mri and have a torn superior labrum, how should I sleep? Anyone know???? @Rehab Science

[@RehabScience]

Sorry to hear about your injury. Try not sleep on that side. Sleeping on your back with a pillow under that arm (like being in a sling) usually works best.

[@crookedman4725]

@@RehabScience should I have a pillow between my arm and the bed also( sort of raising my arm and shoulder) ? should my Hand be pointed towards the sealing with my arm at a 90 degree angle while in this sling position?

[@RehabScience]

Sorry, yes, I meant the pillow should be between the bed and your arm. Your hand does not need to point toward the ceiling. It should be placed out straight or bent at 90 degrees and resting on your stomach.@@crookedman4725

[@crookedman4725]

@@RehabScience thank you!

[@danl7182]

I bought a thick mattress topper (about 150mm) and leave a gap between pillow and topper for my arm. it helps a lot in my experience.

[@SubhashYadav-wz3gk]

What are the best exercises of shoulder. I have ACL tear in shoulder. When I do push exercises I feel the pain in left shoulder

[@squuid15]

No you don't. ACL is not in the shoulder

[@jenniferlopez682]

I went to the doctor with pain in my left arm unable to lift it high after a intense bicep and back day I did notice leading up to that day in a bent over row I would feel pain in the front of my shoulder.....when warming up I did the treading motion and whe. I would push up with my left arm I would get pain in my elbow leading up to the day that u got injured I'm so lost they told me I had bicep tendonitis but I have no idea if that is true I'm lost.....I did do rotator cuff exercises yesterday and my arm feels the dull pain my elbow and the back of my shoulder burns from yesterday.

[@abhinav5238]

Hello mate, how you doing now? Even i have a shoulder labrum tear, did any exercise help you?

[@user-sx9gh8vn8h]

I slightly tore my labrum on my right shoulder about 6 months ago and I wanna get back to wrestling again so will this help me get there ?

[@basse9914]

After you tore it, how long did it take for range of motion to return to normal?

[@julieanngillitt7354]

😊 Great!

[@RehabScience]

Thanks! 😃

[@lgmnowkondo938]

if the labrum is torn, will it heal?

[@RehabScience]

No, it typically does not heal due to poor blood supply. However, pain will often decrease and function will improve to the point where the person is no longer affected by the injury. In some cases, the pain does not get better and joint instability persists and surgery is necessary.

[@lgmnowkondo938]

@@RehabScience I think I might be in that boat...unfortunately. I can clearly tell that some things I do makes it worse...and some things I do make it better...I have better stability now, but the pain is still fairly high. I guess it's mri time.

[@kevmhaines81]

This is great. Both of my labra (labrums? LoL) are torn. Is it ok to do these rehab exercises daily? (I’m trying to be able to do pushups again without my shoulders feeling like the muscles are popping over each other as I do the movement)

[@RehabScience]

Haha, labra and labrums are technically both correct! Yes, these exercises can be done daily unless you notice that your baseline pain increases. In that case, then you might need a day or two off between training sessions.

[@pedrofernandezabad8922]

Buenas lecciones de Ejercicios Lastima que la explicación sea en Inglés 😮

[@rifikiproduction8509]

Hi i had a labrum tear injury on 9th of nov ..i did mri scan its says that tear is from 2-6 o clock .i want to heal it naturally ..i dont have any pain as of now .but really scared to do some movement cuz the clicking sound is really painful .. Can it be heal naturally ? I really want your help on this , i dont do any sport .and imma hairdresser . If it can be healed naturally , i will buy your book ,and its really hard for me to get cuz im from india , i really dont know where to buy. Please give me a reply , i will be waiting... please brother i really need your help

[@RehabScience]

Hello, I’m sorry to hear about your labrum injury. It’s very good that you don’t have pain. The labrum typically doesn’t heal well, but many people are able to get better with rehab exercises and avoid surgery. There is a shoulder instability program in my book that will help you with the best exercises to recover from this injury. Here is a link you can use to order my book in India. www.amazon.in/Rehab-Science-Injury-MovementThe-Complete/dp/1628601396/ref=sr_1_1?crid=DLHZ25DTO6W8&keywords=rehab+science&qid=1686738638&sprefix=rehabscien%2Caps%2C487&sr=8-1

[@bodayemediaproduction5242]

How many weeks i need to rest after dislocation

[@Papilon123]

If it's a first time then rest 15 days with shoulder immobilizer If it's 2nd time then 3-4 days rest and then physiotherapy and excercise

[@r.sgursale4952]

Can we use dumbbells as an alternative of band?

[@squuid15]

If it's a serious injury or you actually had surgery, no. You won't even be able to hold the dumbbells at that angle unless you use very tiny weights

[@differentvoices6241]

But how does one progress? Like after doing the first exercise and there no stability issues in that you go to the next one ?

[@SlattPrime]

I have a posterior labrum tear and artheritis at 21 years old, from football dislocations and weightlifting. I’ve been doing therapy since april and independently since june. Do you recommend a labrum repair asap or do i keep progressing through these exercises and many others?

[@AllThymeSports]

Feel for you bro, I am 23 and both of my labrum’s are partially torn

[@SlattPrime]

@@AllThymeSports I have a posterior tear and apparently arthritis from a bone fracture, what are you doing for yours?

[@AllThymeSports]

@@SlattPrime nothing yet, just curious how do you know you have arthritis?

[@tritmo]

​@@AllThymeSportsin the same boat about to get surgery in a week im 21

[@AllThymeSports]

@@tritmo I had surgery feb 16. It’s been really good so far. Good luck with your surgery brother

[@jaikai4989]

My shoulder tear ruined my life, I can’t even lift now sometimes putting a T-shirt on is bad and I’m on a long list till physio this has gotten worse and worse each year and I just ignored it what a idiot

[@stevendemeter1140]

I’ve torn both labrum’s. Will I ever be able to lift weights again after surgery

[@RehabScience]

Yes, most people can return to weightlifting.

[@baconblaster6422]

I tore my labrum and never got surgery. Standing military press 225 pounds strict, incline press 300 pounds. Can feel irritated at times. I start all Workouts with 20 minutes of band rotations, face pulls , y raises, spider crawls(I think he calls them clocks, but I always did standing spider crawls from John Meadows ) etc though. Everyone else kind of just bolts Into The gym and starts throwing weight around . I admittedly was one of those folks

[@stevendemeter1140]

@@baconblaster6422 yeah I’ve read about people still training with it. I’ve torn my right one in three places, not big tears but just happened when my shoulder was hit into at an angle. Doctor said I could still train if I vary what I do. What exactly do the bands help with, because the labrum doesn’t receive a blood supply, is it for the tissue and stuff connected to it.

[@baconblaster6422]

@@stevendemeter1140 I’m not a doctor but I’m assuming it stabilized the muscles and structures around the labrum as a super compensator

[@zohebansari6429]

​@@baconblaster6422I had dislocation 2 times but I still going gym good and lifting pretty well too though I have big labrum year in mri

[@apointtomake1517]

Exercise will just compound the problem if you have any type of labrum tear.

[@DreamingAim-er]

please. If you have SLAP, get a surgery. with PT will only get you to move freely, but you will not be able to bare the pain if you try to pick up 20-40 pounds or try to wash dishes for long time by stretching your arm forward. There is zero way to recover unless you get surgery.

[@RehabScience]

This isn’t true for everyone with a SLAP tear. You must be careful not to assume your personal experience applies to everyone who has this injury.

[@RcKDrUmm3R]

I had surgery with PT and the works and my shoulder pain is worse lol

[@RehabScience]

@@RcKDrUmm3R Sorry to hear that. Unfortunately, there are small percentage of people that don’t do well after orthopedic surgery and still have pain.

[@AP-rg7wi]

A nine minute video that could have been done in 60 seconds.

[@RehabScience]

I would not be able to explain how to perform all of these exercises correctly in 60 seconds. No one is forcing you to watch my videos if you don't find them to be helpful!

[@AP-rg7wi]

@@RehabScience Right, and I've clicked thumbs down and don't "recommend this channel". There are millions of videos on KZbin. I watched your whole video and you had the same movements as others. They showed the exercises with correct form in much less time. I saved their videos. I'm sorry I hurt your feelings. I guess you want to feel important and listen to your voice go on and on. This is the society we live in now, when people like you get bummed when you don't get affirmation and your video "Liked".

[@RehabScience]

@ Believe what you want. I’ve been treating patients for 18 years and would be willing to bet I know more than you about how much information should be shared in order for someone to understand why and how to perform a particular exercise.

[@carlosgarza4807]

❤👍🏽

[@marcusl8243]

I’m starting to think nobody knows anything when it comes to labrum tears…. There’s gotta be something out there I’m missing

[@RehabScience]

What do you mean? We know a lot about labral tears. Many of them are asymptomatic. Those that are painful are typically treated with rehab unless the person is experiencing recurrent shoulder dislocations. In that case, reconstructive surgery is usually the best choice.

[@marcusl8243]

@@RehabScience I do the same exercises in the video for 2 years now, gotten stronger in each exercise however my pain in both shoulders is still severely holding me back. I go to the doctor and they can’t give me any straight answers, they are going to attempt a nerve block to see if my nerves are causing issues but I’m just surprised how little progress I have made after such determination to get better

[@marcusl8243]

@@RehabScience I have bad inflammation in my neck and back everyday too

[@KOOLEE88]

5:16

[@bpsolutionsltd209]

Why don’t you start by showing the safe variation with the bands against the wall instead of showing the advanced version for people who aren’t injured?

[@Fishburne-_-]

He looks like the grown kid off mad tv who acted like a spoiled brat

[@jarrelljohnsonjjj]

Should I do these after surgery?

[@zohebansari6429]

Yes but with physiotherapist ,these are advance exercise

[@aravindyourfriend]

I have small slap tear as per Mri, it's been a week, I'm still in pain, I'm wearing a sling and not doing any hard movements or lifting weights. How long am I supposed to rest before I can do the rehab? Does it need to be completely pain free before I start the rehab?