Build HEALTHY SHOULDERS like Gymnasts (Best Rotator Cuff Exercises)

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Gymnastics Method

Gymnastics Method

Күн бұрын

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@lizasingh-us6gm
@lizasingh-us6gm Жыл бұрын
He explains clearly
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
🙏🙏
@natenutty
@natenutty Жыл бұрын
@@gnatdagnat he replied sarcastically
@1530786
@1530786 Жыл бұрын
Yes. Thank you.
@jessen00001
@jessen00001 9 ай бұрын
​@@GymnasticsMethodThank you so much 🎉
@anuragchaubey4493
@anuragchaubey4493 Жыл бұрын
laying lateral rotation (exteral rotation) - 15 to 30 reps standing lateral rotaion (exteral rotation) - 15 to 30 reps (squeeze towel for better tech) cuban rotation - 10 to 15 reps (whille sitting for better tech) leaning cuban rotation - 10 to 15 reps
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
👍
@jamespurchase4035
@jamespurchase4035 Жыл бұрын
This, and the scapula stabilisation routine, have been a game changer for me. I had recovered (with help of a physio) from capsulitis in both shoulders. But still some residual very mild discomfort in my left shoulder with bench press and pull ups, and left side in both these exercises was a source of assymetric weakness. All gone! No pain, no assymetry, and I'll bore anyone who will listen about how great I feel. Thank you so much ❤
@christianfarina3056
@christianfarina3056 Жыл бұрын
Great video, as usual. The rotator cuff is so crucial to so many sports. I dislocated my shoulder several times at the age of 15, while doing kickboxing. I then had surgery and had to do PT for several months. My PT told me to do rotator cuff exercises religiously for six months, daily. That is what saved my shoulder. Now,25 years later, I still do them regularly. I do boxing and calisthenics and never had a problem since.
@princelulu332
@princelulu332 Жыл бұрын
Can I ask do I pick any these exercises and do it? Also how often should I do it ?
@christianfarina3056
@christianfarina3056 Жыл бұрын
@@princelulu332 I am not sure I am qualified to answer that. But I did lateral rotations for months and my doctor told me to do them every day, high frequency, high volume, low intensity. That is, many reps, many sets, but very low resistance. Then increase the resistance a bit at a time and reduce the volume. But again, it all depends on the individual needs/condition.
@mrbtapir
@mrbtapir Жыл бұрын
@@christianfarina3056 did you have to stay off your other exercises for the months while you strengthened your rotator cuff?
@godlikeexcellence1201
@godlikeexcellence1201 Жыл бұрын
was it supraspinatus tear?
@shilongjaycui-health
@shilongjaycui-health 11 ай бұрын
Good for you!
@jessen00001
@jessen00001 9 ай бұрын
Thank you good sir. Have dislocated my shoulder 3 times now 😅 the last time I was able to relocate it my self.. and yes like you said it's not at present thing 😂
@agifusion
@agifusion Жыл бұрын
Hey brother, thank you for these. I had issues with my shoulder since early 2020 and 2 months ago after a training session it got so bad I couldn't move the shoulder for a week laterally. Pain was unbearable, couldn't sleep for first two nights. After a week I started similar Rotator Cuff Exercises that you showed and have been doing them before every session now. There is 0 pain and I gained strength in my arms / shoulders, they never felt better while at the time of the injury I thought I will never be able to even move the shoulder again. What a difference and I'm already 38. Good luck everyone!
@viktoriakireeva5860
@viktoriakireeva5860 Жыл бұрын
I don’t like this video, I LOVE it!! I’m a massage therapist and I didn’t pay attention to strengthening my shoulders, I thought I’m already working them out by massaging people, until I got injured!! These exercises seems to be just what I need, can’t wait for my gym session tomorrow. Thank you!!!
@Mr.freedom1
@Mr.freedom1 Жыл бұрын
One of my favorite KZbin channels! Thank you for all the great work you have done.
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
🙏🙏🙏
@damancandance1
@damancandance1 Жыл бұрын
It's amazing how he just tells you without any bullshit. Thank you man
@The_Alex_Murphy
@The_Alex_Murphy Жыл бұрын
Your channel is a treasure trove of information. Thank you for the great work.
@thomasklein8559
@thomasklein8559 2 ай бұрын
Great and on the point explained!
@thenics
@thenics Жыл бұрын
Thank you so much for this!
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
You're so welcome!
@FreelancerAlpha1-1
@FreelancerAlpha1-1 Жыл бұрын
Thank you so much for this. Wish I knew this when I began my lifting journey but I will definitely be doing these.
@derrick8634
@derrick8634 2 ай бұрын
This one is so good!!!!
@johnburns1776
@johnburns1776 Жыл бұрын
Wow ! What a great channel. I am so lucky that I found this. I just subscribed. Thank you!!
@walowalt4655
@walowalt4655 Ай бұрын
Feeling discomfort after doing pull up chest to bar yesterday..i know i got a light injury..this led me to this video now😅..hopefully my shoulder joint gonna be stronger after this..tq adam!🙏🙏👏👏👍👍😊
@indiangamer8130
@indiangamer8130 Жыл бұрын
Best explanation brother
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
Thank you so much 🙂
@krispe2512
@krispe2512 Жыл бұрын
Fantastic video. Rotator tuff tear here and these help a ton
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
Glad it helped
@Frozki
@Frozki Жыл бұрын
This is what I needed, thank you.
@lucasseuren4180
@lucasseuren4180 Жыл бұрын
I do all of these every workout as warm-up, but with cables or bands instead of dumbbells. You get slightly different resistance curve, but result is the same :) bulletproof rotator cuffs
@amihere383
@amihere383 Жыл бұрын
Cables are my favorite but bands are just so satisfying, get the tension just right to get maximum force at the end range of these exercises and it gives me a burn like no other
@Mr.Toniothatis2030
@Mr.Toniothatis2030 Жыл бұрын
Thank you sir!!! I really needed this.
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
You are very welcome
@stevelondoner985
@stevelondoner985 Жыл бұрын
Morning..love this video.... i was recently diagnosed with a slight / mild tear in my supraspinatus tendon... what's the best exercises to ease this back to recovery, please? (FYI, I'm just about to start your Gymnastics Method course, pre-habs, etc). Cheers. Steve. London. UK
@hossskul544
@hossskul544 Жыл бұрын
I injured my rotator cuff years ago, could not get it to heal, finally after doing research and finding a cheap book specifically on strengthening and rehabilitating the rotator cuff, I have been doing all of these exercises for years especially before I do anything involving shoulders like working out the chest or working out the shoulders, I use these exercises as my warm-up, all you need to use is a 5 to 7 pound dumbbell And a cable machine , they work to keep you safe and to rehabilitate, if your rehabilitating the rotator cuff use the lightest resistance you can for the standing lateral rotation and no weight at all if necessary for the Cuban rotation and work your way slowly back to functionality .
@phillylifer
@phillylifer 9 ай бұрын
Thanks for the advice!
@mishamuryi
@mishamuryi Ай бұрын
thank you!
@garryreed6410
@garryreed6410 Жыл бұрын
I'll watch more of these for sure. Nice to see just what you need to know
@carlofrancisco5256
@carlofrancisco5256 Жыл бұрын
Exactly what I needed..
@aamirjamil5031
@aamirjamil5031 Жыл бұрын
Thanks for the video.
@vincentvanveen4436
@vincentvanveen4436 Жыл бұрын
Thank you, very important stuff!
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
Glad it was helpful!
@Jimmy.C9
@Jimmy.C9 Жыл бұрын
excellent, thank you
@vinov8793
@vinov8793 Жыл бұрын
Thank you so much sir 🤍
@Fatmanclub
@Fatmanclub Жыл бұрын
Outstanding video ❤
@michelem9341
@michelem9341 Жыл бұрын
Thank you, Adam.
@HienHere
@HienHere 6 ай бұрын
Great video
@erictheread9409
@erictheread9409 Жыл бұрын
This man moves so perfectly he looks like an actual robot when demonstrating the Cuban press form.
@hocaocuong2487
@hocaocuong2487 Жыл бұрын
Thanks a lot, Adam!
@davidmiller4078
@davidmiller4078 Жыл бұрын
Great advice mate thank u
@muhammadsabry3517
@muhammadsabry3517 Жыл бұрын
Thanks alot
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
Most welcome
@BTScriviner
@BTScriviner Жыл бұрын
Excellent video. 👍
@mikeycoogs105
@mikeycoogs105 Жыл бұрын
Any solutions for biceps tendonitis along with internal shoulder rotation weakness.
@Manabation
@Manabation Жыл бұрын
Yes, yes and yes! Shoulders all the way!
@jimanHK
@jimanHK Жыл бұрын
Another great informative video. Thank you Adam
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
Glad you enjoyed it
@jorgefernandez9943
@jorgefernandez9943 Жыл бұрын
I came to this video because i started doing statics and also armwestling and sometimes i feel some pain in my shoulders, thank's for the video
@abhishektodmal1914
@abhishektodmal1914 Жыл бұрын
Appreciate all that you do, friend. Thank you so much for sharing your time and insights. Wish you all the very best
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
I appreciate that!
@hecate7278
@hecate7278 Жыл бұрын
Thank you for this clear and informative video 🙏🏻
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
You’re welcome 😊
@NamNguyen-np1qj
@NamNguyen-np1qj Жыл бұрын
I have shoulder injuries after motorcycle accident and my right shoulder is never good. These exercises completely open it up and make it feel normal right after before my workout, wow.
@bombsoveraudi
@bombsoveraudi Жыл бұрын
Is that a good idea when I make this moves as a warm up for my training?
@sshvdow6894
@sshvdow6894 Жыл бұрын
Timestamps for me 4:18 4:48 6:23
@fernandopalaciosramirez3304
@fernandopalaciosramirez3304 Жыл бұрын
Fantastic video, as usual! You are great! Greetings from México
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
Thank you very much!
@ChasingAthleticism
@ChasingAthleticism Жыл бұрын
Front levers will tell a lot about shoulder stability, my shoulder is broken and I can't pull my arms down to my stomach with locked elbows without feeling my shoulder tensing up and getting spasms. Those spasms lock up my shoulder and it stays like that till I stretch with floor superman or something like that to activate the rear stabilizers to stop the spasms in the chest stabilizers. My humeral head is full of dents and my sockets doesn't make good contact anymore, I'm still able to do a lot of calisthenics exercises and they help a lot with the trust in that arm.
@ИванИванов-ц1я9ф
@ИванИванов-ц1я9ф Жыл бұрын
Great video. I bet next on your list is prehab routime not only for external rotation but for Serratus anterrior too, exercises like cat/cow.
@bastiat6865
@bastiat6865 Жыл бұрын
Thank you so much for being succinct and also informative and direct. I think these exercises will help me recover from some eccentric push-ups I tried to use for the lower pectorals. I ended up hurting my rotator tendons I think.
@MadHamster6000
@MadHamster6000 Жыл бұрын
One the most important video,, my shoulder got injured and couldn't lift. This warm up fix it!
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
🙏
@ComfortZoneComic
@ComfortZoneComic 5 ай бұрын
thank you, koszi szepen ( liked and subbed o.c. )
@dimplepreet818
@dimplepreet818 Жыл бұрын
Thanks bro because my sometime feel pain and my favorite muscle is Shoulders
@steffena2z665
@steffena2z665 Жыл бұрын
Great, what weight did the weights have that were used in this video?
@dimplepreet818
@dimplepreet818 Жыл бұрын
Anime fan bro and I think 5 to 10 pounds
@nottheguru1
@nottheguru1 Жыл бұрын
@Gymnastics Method at about 4:14 onwards you say "Keep the scapulae slightly adducted". But it subtitles translates it as abducted. Can u please clarify.
@perotal
@perotal Жыл бұрын
Excellent. What do you think of band pull aparts with supinated hands?
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
Good ones!
@FNria
@FNria Жыл бұрын
here you got my energy
@JoseLausuch
@JoseLausuch Жыл бұрын
Excellent exercises. I always warm up with some of these.. Would you include them as part of the warm up or dedicated sessions?
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
Part of prehab routine
@ИванИванов-ц1я9ф
@ИванИванов-ц1я9ф Жыл бұрын
You have to do these after warm up and before the main session.
@JoseLausuch
@JoseLausuch Жыл бұрын
@@ИванИванов-ц1я9ф why after?
@ИванИванов-ц1я9ф
@ИванИванов-ц1я9ф Жыл бұрын
Adam(Gymnastics method) says to do warm-up, prehab and then main training, in this order, in his other videos.
@justacupofcoffee1000
@justacupofcoffee1000 Жыл бұрын
3:00
@lorelepri_1249
@lorelepri_1249 Жыл бұрын
He's right, I did these exercises for years. I never had injury on my shoulders, neither during motorcycle felt
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
💪💪
@michaelwilliams949
@michaelwilliams949 Жыл бұрын
Two questions: 1. Do you have a routine on your channel that might include this. I have tried to download the app, but every time I have it never opens (I blame my mobile). 2. Would you consider doing a vid on recovery? I've recently heard that a good way to exercise is to perform an extremely heavy duty workout and then the net workout you do you do a light weight version while still have a bit of intensity, but you still continue to get gains etc.
@Thejohnmyster69
@Thejohnmyster69 Жыл бұрын
My right shoulder clicks like crazy when doing the cuban rotation, i am currently working on stabilizing my scapula
@xXPIEATERXx
@xXPIEATERXx Жыл бұрын
Hey if you still reading this or any guys out there. Can you give me an advice before I start my first calisthenics journey should I grind shoulder first??? I really wanna follow the guy in the video because he shoulder is really strong and I wanna do push up and pull ups easy. I want to prepare first before I do pull ups because I can do one but I struggle so fast at doing two reps not clean
@herrar6595
@herrar6595 Жыл бұрын
You forgot the subscap tho... My external rotators are beasts but I have some problems because my subscap barely engages and there is not a lot of ways to isolate it, but I'd like to because rn I can't even do a dip lol
@garfunkle660
@garfunkle660 11 ай бұрын
3:25 did you say slightly abduct or slightly adduct your scapula?
@garfunkle660
@garfunkle660 11 ай бұрын
Perhaps if you say retracted or protracted it'll be easier to hear the difference
@lluviatibia8722
@lluviatibia8722 Жыл бұрын
got any exercises for internal rotation? i get real bad pain when in the eccentric of the ones you showed in the video
@hodair
@hodair Жыл бұрын
What exercise for the subscapularis and suprascapularis ?
@שראלבןמשה
@שראלבןמשה 10 ай бұрын
can i do these exercises if i have some shoulder discomfort? (not caused by these exercises)
@davidrioux611
@davidrioux611 Жыл бұрын
Good video
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
Thanks!!
@hariharvishwkarma4079
@hariharvishwkarma4079 Жыл бұрын
Sir please make a video on how to fix scapula winging in a month or two months
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
:)
@JaguarPaw1
@JaguarPaw1 Жыл бұрын
Hey Adam, I just got my 1st set of gymnastics rings yesterday 😯😯👏🏽👏🏽 your channel inspired me to get them and I did some wall hand stands the other day, 3 sets if 5, it felt amazing, cant wait to start using the rings 👏🏽👏🏽💪🏽💪🏽💯💯
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
That is awesome!
@JaguarPaw1
@JaguarPaw1 Жыл бұрын
@@GymnasticsMethod YOU ARE AWESOME DUDE 💪🏽💪🏽💪🏽
@rosmod
@rosmod 3 ай бұрын
Do yall do all of these or focus on the more advanced once you get there?
@moumous87
@moumous87 Жыл бұрын
0:25 i want a back (and shoulders) like this 😢
@woahblackbettybamalam
@woahblackbettybamalam Жыл бұрын
It hurts when I do external rotation , even with light weight. Doing planche training incorrectly ruined my shoulder. Feels like my shoulder is pinching when doing pull ups
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
See a therapist for best diagnosis
@salj.5459
@salj.5459 Жыл бұрын
Try dead hangs
@davistv7817
@davistv7817 Жыл бұрын
How many times should we be doing this? Everyday?
@drdre8702
@drdre8702 Жыл бұрын
Which rings are these
@josephchalabi6529
@josephchalabi6529 7 ай бұрын
How many times a day should this be done?
@r.westerling4280
@r.westerling4280 Жыл бұрын
3:21 excersizes
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
👍
@yeskay9685
@yeskay9685 Жыл бұрын
Which muscles make up the rotator cuff🤔
@FGLKyouma
@FGLKyouma 4 ай бұрын
Is this why my shoulder clicks when lifting my arm straight out on my side? Just a weak rotator cuff? There's a resistance and a click and then I can keep lifting it but I can lift it forward without a problem.
@91matuch
@91matuch Жыл бұрын
Any thoughts on skin the cat?
@WhatUlookinAtbruv
@WhatUlookinAtbruv Жыл бұрын
What about internal rotation?
@Venom-ez6ip
@Venom-ez6ip Жыл бұрын
How many sets for each exercise?
@RC-pg5sz
@RC-pg5sz Жыл бұрын
Do you think these exercises will benefit someone who is developing shoulder pain from bench press? I have been chasing 2x body weight for many years. Whenever I get close I get pain in my left shoulder which causes me to back off. I stayed away from the gym for two years because of covid. When I returned I was completely free of any shoulder difficulty. I made rapid progress after my return to the gym in mid December. Now with a one rep max at almost exactly 1.5 x body weight I feel the pain of my old left shoulder injury returning. Does anyone have experience with these exercises that would bear on my goal?
@jaysingh05
@jaysingh05 Жыл бұрын
Wow - GREAT video bro! I’ve had supraspanitas and general rotator cuff issues on the right side due to overuse. Most of it was basically healed through some minimal band work and rest. but the exercises you showed seem to be EXACTLY the ones that would take me back to 100% and become stronger and injury free for the long run! Thank you!
@spointz8936
@spointz8936 Жыл бұрын
How often would you generally recommend for rotator cuff exercises?
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
As prehab, before every upper body workout
@Rupfer79
@Rupfer79 Жыл бұрын
Hi, Adam! If you say "do 15 squats, 15 lunges and 15 cossack squats", do you mean 15 lunges and cossack squats per side?
@SileDevil
@SileDevil Жыл бұрын
when i do 5:13 movement my shoulder hurts pretty bad.
@ИванИванов-ц1я9ф
@ИванИванов-ц1я9ф Жыл бұрын
May be you have some undiagnosed shoulder issues. Better check with a specialist. Ome of my shoulders is cracking when doing this movement too, I had AC joint issue in the past.
@Joe-wt6eh
@Joe-wt6eh Жыл бұрын
You may lack the internal rotation to go down all the way, so go as far as you can without pain. Make sure your shoulder isn't slouched forward also as that will cause pinching in the fromt
@justacupofcoffee1000
@justacupofcoffee1000 Жыл бұрын
Man you are wizard, i was literally searching about rotater cuffs exercises and Stretchs yesterday . Thank you for being a mind reader i guess lol
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
No problem!
@Turkeysammich3000
@Turkeysammich3000 9 ай бұрын
Look, KZbin, GET OUT OF MY HEAD!!! Less than a minute after I thought, “I think my shoulders might pop out soon” I get this recommended.
@zakil25
@zakil25 Жыл бұрын
I already do lateral rotations and standing Cubans as part of my everyday warm-up, but I was making some mistakes that I'll be correcting thanks to this + I'll be adding the eaning Cubans as posture is one of my main goals. I learned a lot and now that I know the importance of these exercices I will definitely add them as full exercices instead of just worm ups on my shoulder day. Very helpful thank you sir.
@uff.187
@uff.187 Жыл бұрын
where r u from?
@SID-uv9ho
@SID-uv9ho Жыл бұрын
What's your opinion on "Lu raises"???
@johnnyt9884
@johnnyt9884 Жыл бұрын
Can i do this everyday?
@zoltanbencsik8071
@zoltanbencsik8071 6 ай бұрын
But arent these exercises only for external rotation?
@supremegodmasterofomegacha3019
@supremegodmasterofomegacha3019 Жыл бұрын
0:09 except in every Athlean X video lmao
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
Lol
@Appalachistan_store
@Appalachistan_store 10 ай бұрын
why dont you workout the subscapularis?
@doryali9771
@doryali9771 Жыл бұрын
ماشاء الله
@moradalbosify3434
@moradalbosify3434 Жыл бұрын
🔥🔥🔥🔥🔥
@GymnasticsMethod
@GymnasticsMethod Жыл бұрын
🙏
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