Best Exercises for Shoulder Impingement & Rotator Cuff Injuries

[@gregkisinger9142]

Jeffrey, I want to thank you for taking the time to make this video. I had rotator cuff surgery twice on my right shoulder (ripped it out the first time) and my left shoulder has a few problems, but I'd rather not have surgery yet. I've been doing your exercises religiously for the past six months. I started with 2 lb weights and now I'm up to 7.5 lbs. I am doing other exercises too, but my shoulders rarely bother me now and I don't need to take Ibuprofen as often, in fact rarely. Thank you again. So far you saved me surgery on my left shoulder.

[@anklepick-d3t]

Hey, Dr. Peng I just want to thank you for this video. Had what I'm sure was some type of rotator cuff tear, and followed your video routine daily for the last 4 weeks. It worked like magic. My shoulder feels almost completely better and I'm back to my usual weight lifting routine. Thanks again, Chris Michel

[@RetREMF1]

That's what I'm wanting - to get back to lifting. MRI showed muscle tear and inflamed tendon, and more. Everything to gain, nothing to lose.

[@progotibora1]

​@@RetREMF1u Good.

[@vickiallison2097]

This has been the clearest explanation and best exercises that I’ve found. Advice on how to sleep comfortably with rotator cuff damage, tendinitis, bursitis and arthritis would be really helpful too.

[@richardheany7929]

i got that shoulder reliever thing that you might've seen. it helps a little but not that great, however it does come with a sleeping strap. You strap it around your calf and it is attached to another strap on your wrist. This is to help keep you shoulder at your side so the bloodflow can get through and help heal the shoulder, rather than sleeping on it or having it over your head. I'm not sure how much it helps. I haven't been to consistent enough with it, but it makes sense

[@vickiallison2097]

Thanks for that; I’ll look into it.

[@shepdoganimations6360]

THere's a good video from Bob and Brad on sleep for shoulder impingement: kzbin.info/www/bejne/g4DUfqRjqLlsZpI

[@nasirlook]

I have had this pain in my right shoulder for 10 years, currently start a rehab problem and physiotherapy. Started feeling better, and these exercises will also help. I always believe this exercise will solve this problem. Thanks for making this video.

[@HobbyOrganist]

I like his style and especially counting down to relief, some of these are hard and hearing him say amd 3, 2, 1, ahhh.... haha!

[@wadelo13]

Im 41 yrs old now my shoulder one of my problem. Hoping i will try my best as what you share your knowladhe. And thank you. From cebu phls

[@stephenwestwood6039]

I have watched numerous videos on rotational cuff syndrome, most of them are very good, however your demonstration of how to do the exercises in real-time makes your video just that bit more helpful. Thank you

[@Pipsterz]

Significantly more effective.

[@HahaFunny07]

​@@Pipsterzhey man how are you doing was there any breathing prob when you have cuff rotator disorder? I'm facing that's why asking you

[@Pipsterz]

@@HahaFunny07 No breathing issue. Good luck 👍

[@Tee-g5t]

I dislocated both shoulders when in was a kid and 60 years old now . I climb a crane every morning for the last 40 years as a tower crane operator. I’ve noticed and have told by surgeons that I have a total tear, and have been told by Dr.’s surgery is my only option. Not willing to do that. I will start these exercises and keep you informed of my progress. Thank you very much for the helpful information.

[@ebdb8557]

Hows it going. Making progress?

[@Tee-g5t]

@@ebdb8557 as of now very little progress but I am still doing what your video suggested and hoping a little more progress is in the future

[@leonardhlg]

How is it going now? Having the same problem.

[@mohammedrahmanhafeezalhass6526]

Of tens of videos on KZbin addressing rotator cuff/shoulder impingement, this is the most useful and evidence based to me. Thanks

[@kchikhal]

Thank you soooo much for explaining it so well. I had a very. bad fall 2months ago,hurt my shoulders and right upper arm .I am 82yr old woman., luckily there was no fracture.I had constant pain in my shoulder and weakness of shoulder muscles. After doing the exercise with you,I feel much better,constant pain gone! . Hope will be able to join my yoga class soon,thanks a lot for caring and sharing . I am from Mumbai ,India. ..Sending blessings.. Swasth raho, vyast raho, masstt raho,...Shatayu bhava!God bless you!

[@georgeclark5813]

This is exactly what I needed Been dealing with this for the last 2 years beyond helpful. Thank you

[@alexm7310]

Thank you, thank you! Comprehensive, clearly explained, something I can really work with. Feeling so much more positive 🙂

[@SR416a]

What a pleasant, informative, articulate man. 😍

[@kuyachristv6337]

I have tried many exercises for frozen shoulder and i find this is the most effective of all. Thank you Doc. Jeff.❤❤

[@wag4life256]

I must honestly say this is the BEST video, simply and clear instructions/advice & exercise i have seen. I have a rotator cuff tear and watch alot of other videos but must say thank you doing most of what you said make it feels better.

[@nickybjammin7629]

If anybody wants to take in this information, I damaged mine from doing incline bench press (barbell) at too high of an angle 📐 . 😂 and now having to understand why I’m injured….. thanks to this gentleman I will be subscribing to.

[@Timar123]

A few years ago I dislocated my shoulder pretty bad and haven’t gone to a doctor yet. Recently it flared up and became very painful. It popped out slightly a few times in one day. These exercises have helped my shoulder tremendously by helping stop the pain, gain strength and stability. Gives me hope that I won’t need surgery as long as I stick with exercises like these. Thank you

[@brettkennedy8832]

This only makes the 3rd time for me doing these exercises and wow is all I can say I can’t believe how much less pain I have in my shoulder already really after the 1st time the pain eased a lot and just keeps feeling better every time I do these thank so much for this I thought for sure I was gonna need surgery

[@susannahmokoena8339]

I was booked to have surgery in Jan 2024. I fell in Nov and was literally rushed to make a decision to have the op and given Cortisone and anti inflammatory. I never went back for op and I discovered your videos. It's been a week doing your exercises. I had such pain in the shower for 3 months, but this week I am washing with less pain. Pain is lessening by the day. I am keeping up with this. At 70yrs old I really don't want any more ops. Thank you so much. Wish we had more Dr's like you. Honest! 🎉

[@nicholasjheinz7461]

Great video; thanks for informative information and exercises!

[@arthurrummler5226]

Absolutely the best explanation of the causes of shoulder pain and the ways to fix it. Dr. Peng deserves a medal for this video. It helped me immensely. Thank you doctor!!

[@evarudmik2164]

I agree 100% I’m very great full !!! These exercises helps me tremendously because with my full rotator cuff tear , as I’m trying to heal , It’s tough because my job as fitness instructor , your great explanation helps me modify my classes even more and bonus as it helps others with shoulder injuries, ,,, and even more importantly to not worsen this condition, avoiding what not to do! Lastly, A physiotherapist told me it will never heal which I never believed , and so you’re positive information is a blessing Thank you kindly🙏💛🧡👍

[@richardheany7929]

@@evarudmik2164 did you continue to lift during rehab? I would like to stay in the gym but i can't get a good pump these days with my injury

[@stevlehr]

Several years ago, when I was playing a lot of tennis in my fifties, I developed rotator cuff pain. I tried a few different exercises and also reduced my tennis playing. The pain stayed the same. I talked with a top local player's wife. Her husband taught himself to serve with his off shoulder. Eventually he evolved into a player who could switch serving from shoulder to shoulder during matches. Amazing! I wandered around KZbin for more ideas. I listened to several people who relieved their pain, not just in shoulders, by taking serrapeptase. Serrapeptase was discovered in Japan, then spread across Asia, Europe, and later America. I started taking serrapeptase daily, with good results inside a month and complete absence of shoulder pain in 3 months. At no point did I stop playing tennis. I kept taking serrapeptase for a couple years and then stopped. My shoulder pain did not flare up. Now in my mid 70's, no shoulder pain. It won't protect everything: another player faced imminent hip replacement and got no benefit from a few weeks of serrapeptase usage before surgery.

[@JeffreyPengMD]

Interesting!

[@mindmagicindia7814]

Thanks Dr. Jeffery, you explained it very nicely and in simple language. Your kind efforts are much appreciated 🙏😊

[@relaxez5273]

Going to try this routine,let's see how it goes.4yrs with this pain.This 1st session has relieved some pain already so far.

[@tarunchakravarthy8436]

This was by far the best video I've ever seen about the rotator cuff.

[@matusfranko4940]

Over the last few wees I watched many videos on shoulder impingement. This is by far the best. Perfectly structured, great explanation and exercises. I guess i know what will I do in the next 4 to 6 weeks :)

[@user-yt4xg2rq2j]

Very sound explanation - better than I ever had in medical school!

[@gdobie1west988]

Thank you for your videos. Have been diagnosed with a partial tear rotator cuff recently, trying to avoid surgery.

[@emmettgallagher6090]

Really great-love the anatomical explanations and thorough resistance exercises and stretches! Thanks so much for making this.

[@JeffreyPengMD]

Nice!

[@PaulHigginbothamSr]

Thank you so much Jeffery. I thought I had to have surgery. Thank you so much.

[@user-tw5xq6fv3l]

I have always suffer pain from my right shoulder since i was a kid, had it dislocated several times, i am 60, these exercises feel natural and helpful, thank you.

[@petegodfrey5735]

Thanks for this video Jeff. My left shoulder is so wonky...multiple injuries, re-injuries...Im just now able to start doing light exercizes. Your info has been vwry helpful. God bless.

[@doccox27]

This exercise program looks great. I’ve just done day one and will keep going. My rotator cuff tendinopathy has been diagnosed by a physical therapist who also recommended some similar exercises, but it’s great to have the demo to workout with. Thank you.

[@trinhbui-g9t]

Thank you Dr Peng Excellent video So clear and easy to understand

[@imtherapycat]

Thank you so much for your informative videos! I am 66 years old and dealing with significant pain in my shoulder that is impairing mobility in my personal and professional live (still working part-time as a PT Asst) ! I have consulted my PCP who has referred me to ortho, but am underinsured and cannot afford any invasive procedures. I look forward to gaining relief with this exercise program!

[@susanbradley1676]

I've been an Aged Carer for 12 yrs, i got Adhesive Capsulitis last yr and it's been a year now that i haven't work...i live in pain and frustration I had 8 cortisone injections for 1 yr and I'm still in pain I stopped...I'm just doing my own exercises at home now with the help of KZbin Drs...thanks for sharing ❤

[@vandeplantjes]

Best vid I've seen so far. By far. Very good explanation of what is going wrong in the shoulder. Absolutely dedicated to do the exercises for the coming 6 weeks!

[@JarmoEr]

This really helped and solved my shoulder pain! Thanks a lot!

[@atilathesonofdanubius4277]

Excellent explanation and solutions. I have suffered from rotator cuff problems a lot, due to having too much drive at the gym and overdoing my reps or weights. Thanks.

[@vapingnewfie6562]

I have frozen shoulder 8 days now. Im 54 and diagnosed with calsified tendonitis 10yrs ago . Unfortunately my doctor retired 9 yrs ago and cant find another. This is 4rth time having this in 8 years. This time is by far the worst. Nothing works for the pain nothing. Went to hospital and after 11hrs the doctor says you have frozen shoulder...duh. go home take tylenol. I ask for xray explaining this not my first dance. She asks me if im a doctor( sarcasm of course) i say no but i can read , and ask her if she every had frozen shoulder. She said no. So i guess we both dont know everything. What i do know is if (the doctor) had this you'd want to find out whats goin on inside and fix it. I remember 30plus yrs ago doctors were like detectives they would really try to help. These young doctors todsy just dont have that same work ethic. Just go home and take pills moto. Treat symptoms not the problem. So here i am learning every thing i can, become my own dam doctor

[@robertm1122]

I had that. A steroid shot fixes it in 10 minutes

[@TurkeyDart]

This is so true. Its a god damn shame

[@godfreyberry1599]

The more they can string you out the more money they make.

[@robertm1122]

Also calcification tendonitus is different than frozen shoulder

[@michellemay500]

Thank you. You explained it very well and learned a lot.

[@sman6435]

Thank you Jeffrey. I'm 67 years "old" and very active, but two years ago I had rotator cuff surgery on my right shoulder, but unfortunately I was a poster child at rehab and started to do most of my normal exercises and golf after three months - I tore out the surgery so I had to have it done again. One year later my right shoulder is good, but I'm always aware of it and nervous I could damage it again. Now my left shoulder is having pain when I reach outwards to the left and it sometimes aches at night. I'll try your exercises and stretching to see if that helps.

[@oppothumbs1]

I guess this is not the answer for most but I couldn't fix mine doing the multitude of PT exercises. I just started to do gentle half-way up pushups and then it was fixed. I know it seems radical. Good luck with yours.

[@justinryen6173]

this video probably saved me so much money thank you so much

[@mpdaly1]

thanks dr P.....saved my sanity in that I can keep up my training routines!

[@azineslami497]

thank you. I just tried this for the second time and I have experienced noticeable pain relief

[@clodiamk9873]

Thank you Jeffrey, your explanation is concise and to the point . I will try your exercises . My right shoulder has been very painful for a few months .

[@co59gucho]

Wow, this helps. I've had discomfort around my shoulder area for a few weeks after shoulder weight training. Just after one set of exercises, I felt immediate relief. I especially like the post-exercise stretching routine. Thanks so much.

[@ronaldmiller2740]

HI DR. WATCHING YOUR VIDEO AGAIN ,,I HAVE A SMALL TEAR AND YOUR VIDEO THIS ONE IS HELPFUL THANKS...

[@robynwalker9048]

I have been having issues with my shoulder since a fall 20 years ago. The pain goes away and I just try to avoid carrying anything too heavy on that side. This time, I have been having worse pain. I’m starting these exercises today because I don’t want surgery. Thank you for explaining and demonstrating.

[@hannahthehealer9188]

You are my best.keep it up ..knowledge is power.

[@tinkerpertao8383]

job left shoulder injury woke me up around 2am today July 22, 2023. injury happened on Feb. 21, 2023 pulling a jammed rollstock (extrusion automotive industry). I found you today. almost did not click on your channel. very happy I did. stop clinic rehab due 2 financial limitation. at this time of moment, very little improvement in healing but i can now touch my left buttock with left hand palm touching the buttock (can not press harder though, painful stabbing pain starts when i try pressing harder). LOL! So, currently doing some exercises learned from clinic and will now do all the additional warm up and stretch exercises learned from your video channel. Thank you very very very much. Hope pray I will heal properly ASAP and return to work. God Bless.

[@leesa1776]

One of the best shoulder videos I have seen, thank you!

[@legaliseit]

Thank you for this video! Feeling motivated to follow this for 6 weeks

[@bretcj7]

This seems pretty advanced if someone has a major rotator cuff tear I don’t know if they can get even partially through these exercises

[@niccaparinoibalio5631]

I have to start doing what u teach us. So clear and easy to understand presentation. I’ve gone to a dr and spent a bit much now. Thank u and God bless u more Dr. Peng!

[@paysour3]

I am completely overwhelmed at your ability to simplify a subject that I have thought to be beyond my comprehension. Thank you!

[@himanshuvyas5415]

Can’t thank you enough Dear Dr Peng for all the efforts you have put in for service of people in pain. Your explanations and demonstrations are extremely lucid and simple to follow. I have mild shoulder pain in that 60-90 degrees arc area. I shall be following the warmups you suggested. Can you suggest if I can continue mild swimming . As I have noticed that I can do freestyle and avoid pain by having a particular style of rotation. Your advise shall be deeply appreciated sir. 🙏🏽

[@JeffreyPengMD]

Thanks for your comment. Unfortunately I cannot give medical advice over the internet. Please seek the advice of your trusted health care provider. Best of luck!

[@TobiasELee]

Excellent, excellent video and presentation! Thank you so much. I'm 61 years old and am very active and exercise a lot (pushups, HIIT, Bands work, biking, yoga). About 6 weeks ago I got a terrible pain in my shoulder while excecising (pushups). I kept working through it for several sessions, but things got worse. Now I've been laying off exercise, icing and trying to fins the secret to what stretches to get better. Pain is in the back of the blade, nd the side of the shoulder. Sleeping is also painful. Anyway, I really appreciate how you got right to the info and your visuals were SO helpful. Just can't say enough. Hopefully, some of your suggestions will crack the code. Thank you!

[@enjolis]

These are the clearest easy to follow directions I've found. The timer is great. My question is, is it OK to do these exercises more than 4 times a week or more than once a day?

[@ruthamodia7976]

Thank you so much I am having shoulder pain in my right shoulder for almost 2 months. I will do this exercise. Hod bless

[@ginadeliz6162]

Excellent well done will include these excercises when I teach silver sneaker classes

[@s.atasvr2020]

Thanks so much. May God bless ur work!

[@hansolo7410]

Thanks dr jeff, hv the rotator pain for weeks, hv tried out yr exercise. Felt better. Will continue to do self rehab for next few wks.

[@naderkarimi4227]

Thank you so much for explaining everything so clearly. I have the exact problem on my right shoulder and no doctor or physician has been able to help or explain the problem to me. I did the exercises with your video and I feel a lot more relaxed than before I started. Many thanks for your presentation.

[@yelenagayvoronskaya1007]

Thank you so much, my friend! I hope it will help me!❤

[@lilyrose5612]

Thank you so very much...your explaination is so detailed...suffering shoulder pain for nearly 2 months now.

[@aziaazia540]

Hi Doctor, thank you for the video. They are excellent please. Can you do exercise for my right leg is shorter than the left like half inch and I have a pain my lower right back so please do an exercise for that thank you God bless.

[@sharonrhodes1436]

Just started these exercises, 24/7 pain in my left shoulder for last 6 months, trying to get a doctors for Naproxen tomorrow as doing some of these really do hurt, especially the front of my shoulder. Will do an update soon, fingers crossed 🤞🏻

[@Ms-et1qb]

Thank you so much I began having the shoulder pain since a week I chanced upon your video & am optimistic of resolving my problem

[@irisellie5139]

Thank you Dr Peng! Immediately felt some relief so I'll keep going with the program

[@martinevans1427]

Thank you Dr Peng. If doing an exercise or a stretch is painful, should we continue or stop at the first discomfort?

[@aneelajamil]

Just had my first day of exercise. Absolutely brilliant explanation and the exercises. Will update after 6 weeks. My diagnosis is supraspinatus impingement and frozen shoulder.

[@old_surfer]

It's been two months. Can you give us an update?

[@kiwi7579]

Did you die 😦

[@AB-Peace]

@Jeffrey, very apt video of exercises for Rotator cuff recovery 👌👌👌👍👍

[@jeffhein7275]

Thank you for clear explanations of the anatomy and the exercises.

[@JeffreyPengMD]

Glad it was helpful! Thanks for your comment!

[@shofungsalaga3981]

Thank you for your time making this video educating people

[@julielittle3820]

Thank you for taking the time to share with us. I did these for the first time today. I’m looking forward to doing them again. God bless you 😊.

[@shanmuganathankarthigasu7096]

Thank you, for clearly explaining the excercises for rotator cuff problems.

[@amraljaifi8792]

Thank you so much, I haven't tried any of these after tore my labrum yet, but looks promising in sha Allah.

[@ahmedvahed5794]

Thank you for a very useful and effective exercise routine

[@mln5917]

Thank you Dr Peng-helpful video. Have had shoulder pain due to swimming x 5 months. Tried my own rehab off of KZbin. Finally saw an Orthopedic and have an MRI coming up. Probable impingement / rotator cuff involvement. When doing your stretches at the end of the video, I have discomfort especially the last 3 stretches. Shoulder I ease up on those? You didn’t mention that with the stretches. Icing after helps…

[@christienaennis9361]

This is a really good video. The detailed explanations are terrific and the exercises are thorough. My husband thanks you so much for your help. He has been battling pain from two tears in the right shoulder tendon for a few months, and found your video today. He starts the exercises tomorrow and I will let you know how he goes. Thank you!

[@aneelajamil]

Can you update Madam

[@MoonPhaze5]

Hi. How has your husband's shoulder been with the exercises by Dr. Peng?

[@kevinmeehan67]

Thank you for the video. I have a complete tear of my rotator cuff AGAIN and this is helping with the pain

[@lindalarsonschlitz]

this was great! Thanks for explaining it! I canot do ANY weight right now but looking forward to getting there. I have had a frozen shoulder in the past and heading that direction again so time to get serious about this exercising every day. Thanks much

[@FitsMe3]

Thank you for sharing this video and I’m definitely will do this shoulder exercises. Claiming and hoping for getting better my shoulders problem and I really hope also that it will work out to get the pain/information in my hands/fingers. Have a great day.

[@CCSSoful]

Dear Dr Peng! Thank you for this excellent video. Is the arc pain test you demonstrated the only one that certifies for a shoulder impingement? I can do this 6 o’clock to 12 o’clock movement without pain, but if my arm is up at a 90 degree angle I struggle rotating it downwards (keeping my elbow in place and only moving my forearm down) without a pinching pain inside my shoulder. Could this also be an impingement? Thank you very much!!! ❤🙏

[@areclipse8665]

It is 3:40 am and I am in deep pain in my right shoulder 😢 Doing the exercise as Dr. Showing. Thanks a lot doc 🙏

[@nigelmenezes8158]

Same! Hurt mine 3 days back while doing chest press🥲

[@areclipse8665]

@@nigelmenezes8158 It hurts like hell 😓

[@lizabethsexton8534]

Your presentation is so clear.

[@PaulHigginbothamSr]

He says it takes a couple weeks but mine has improved in the first week. On day one I did just ten. On the 2nd and 3rd days I did two sets of ten and the side lift was much improved and I could raise my arm out to 90 degrees on the 3rd day. I think warmups are critical to improvement.

[@ragnorremix8426]

If your rotators are screwed then ditch bench press for dumbell press with a hammmer grip, do this for a few months until you recover, also never do upright rows or press behind neck or dips , these are all rotator destroyers

[@parrish0215]

Thank you so Much!!!! I'm having rotator cuff pain and benching keeps causing inflammation in my shoulder right now....😢

[@sharriceowens913]

Had rotator cuff this worked so quickly thanks

[@richardvila3]

Just what I needed

[@ivonnechan3945]

These recipes are great to keep. I made these twice now. On the second time, I added a few kaffir lime leaves and one crushed lemon grass stalk to the rice. These additions in the rice really complimented the citrusy fragrant of the cumin and sumac in the chick peas dish!

[@MoonPhaze5]

What in the world?? 🌿🍚🍲😂

[@ivonnechan3945]

@@MoonPhaze5yes, this comment sent to the wrong place accidentally

[@hazelfernandes3167]

Great exercises especially for people who have had hip replacement or femur surgery and cannot do excersises that involve the leg muscles.

[@zonamccalla3591]

Hi thanks for the information i am having pain in my shoulder for also three years now

[@jointheconversation8385]

Thank you. My shoulder is very painful. I will do your exercises.

[@emanelnagaralnagar5241]

Words can't express how much I thank you for your helpful video ❤... Thank you so much Dr. Peng

[@studiozanetti]

best video I have seen for shoulder problems in a long time, thanks for sharing, the advice and explanations are 10/10 :)

[@fabienneisore7831]

Great exercises, helped a lot with my mobility. Thank you :)

[@geethaaus5941]

Beautifully explained. Thank you. I also get pain on the biceps and armpit. Is that due to Shoulder Impingement & Rotator Cuff also?

[@rannytea1456]

thank you for this video,i realy need this,i hope it will help for my pain,thank you.

[@JeffreyPengMD]

Glad it was helpful! Thanks for your comment

[@rosetanoja4229]

Thank you very much Doc for sharing your knowledge with us. Feel better now for my shoulder and neck pain

[@JeffreyPengMD]

Great!

[@rontruocchio5744]

thanks dr. peng. you answered my question on the time lines between symptoms to shots and muscle relaxers to self therapy

[@Danielle-rb2jk]

Great video Dr Peng. Thank you. ❤❤❤ And is it common that a strained rotator cuff would cause nerve pain down the back of the arm, to the elbow? 😢

[@Sigma_motiv]

Thanks doc. I do during video this tasks and it worked. You helped so much cos I had this pain during 4months