Essential Rotator Cuff Stretches : Internal and External

[@miguelguardo6584]

The stretches with the stick are AWESOME!! I have been searching for months to improve my shoulder mobility - including visits to physicians - and that is exactly the one exercise I have been looking for all this time. After 2 days ... and making a few adjustments to not hurt my wrists ... I can really feel the difference now. Very much appreciated!

[@csababody]

I was using the stick for internal stretch and never knew I can use it for external stretch also! Thank you!

[@Activchiro]

Csaba Bhody thanks for watching i hope . i can help you more in the future

[@pritilatabank4666]

Thank you sir, these stretches fixed shoulder issues I had been suffering from for years!

[@joshclements1095]

Have had shoulder pain for the past 8 months. Instantly after 1 time of doing these stretches, my shoulder felt relieved and much less tense 😀

[@Activchiro]

Try out the new exercises on the channel

[@davebond7380]

One of my favourite vids. Im still in terrible pain and I still haven't tried this. I think I need to give it a go. Thanks and how are you two getting on cheers guys.

[@pk-pw5ui]

thank you, as a quarterback, i’ve dealt with shoulder pain and tightness and this helps

[@hmf33]

Did this and it worked like a charm even just the first time around. Thank you so much man. Definitely going to take a look at your other videos.

[@johnw.g.banksiii3214]

I have never seen this type of stretch before. I have had shoulder pains and arm pains for the past 30+ years and I’ve tried many different options. The tightness of the muscles were so severe it caused crooks in both sides of my neck. It also caused circulation issues, which affected every part of my body, head to toe. Luckily I had a pole handy that I could use as soon as I saw this video. I am also a martial artist and have trained for over 10 years but have been unable to effectively implement many of the techniques because of the tightness in my shoulders, which translated into tightness and practically every other muscle growth in my body. I sincerely believe that this set of stretches will take me where I need to go. Thank you sir for your expertise and willingness to share!

[@johnw.g.banksiii3214]

Correction: “ which translated into tightness in practically every other muscle group in my body”

[@Kurtacuss]

Thanks for showing me these stretches. I'm in recovery stage right now on a right shoulder rotator cuff surgery and on of the therapy exercises is for this Internal and external rotation stretch . They sent me home with a piece of paper showing me what they wanted me to do and I got the ideal of what stretch they wanted to happen but your way is far more effective cause I can control it much better again Thanks.

[@Activchiro]

+Kirt Kruse im so glad to hear this , thank you for watching . i really appreciate your kind words

[@andrearinaldi3354]

Excellent! Thank You!!

[@Mathias_NB]

For those asking about whether this stretch will make shoulders go more forward, it's important to understand that if you don't have enough internal rotation, which this stretch addresses, your shoulder, or more specifically your humerus, will glide forward in order to compensate for the lack of internal mobility, especially when doing certain movements (Bench press, etc). It's important, however, that you retract your shoulder blade, that is Imagine putting your shoulder in the back pocket of your opposite side when you do this stretch.

[@Activchiro]

Awesome input , Matty . Thanks

[@LOLuniverse08]

Hi, hope someone is still here to reply. Are you referring to the external rotator cuff stretch where the stick is behind the back and he is pulling forward? And so if it is, I am supposed to retract and pull the shoulder blades down as best I can while I tilt the stick forward? I have shoulder problems on my right side for about 2 years now where the right side is always pulled forward. When I consciously pull back my shoulders however, my right scapula sticks out a lot compared to my left side. The rolling forward shoulders and scapula have been causing me a lot of impingement while benching and many shoulder exercises. Which kind of stretches and exercises should I be looking to do to correct this? Thank you so much for your attention!!

[@purrfect6257]

@@LOLuniverse08 You might be suffering from a range of different things, could be scapular dyskenesis. get it checked by a pt or doctor.

[@davebond7380]

What a beautiful couple and story. Love an update as im suffering and would like to give this a go well done absolutely lovely.

[@Michael-lg4wz]

thankyou I hurt my shoulder after one boxing class, working on healing and prevention now

[@gmoney3812]

Hi, should the sets be done all at once or spread throughout the day?

[@Londonboy576]

Great video Dr Nick. Good timing as I got tightness and soreness around my scap.

[@Spanky00Cheeks]

You are basically doing Jiu Jitsu submissions on yourself. The Kimura and Americana. :)

[@getraided9023]

Got an Americana cranked too hard that’s why I’m here

[@ZeroXFlames]

My anterior delts are so inflexible from all those years of push ups when I was younger plus all the pressing now. Especially the right side. It hits them well.

[@Activchiro]

I am very happy to hear that these videos are helping.

[@sanjaykumar-ce4gf]

Hi bro same as like you what you did plz send me some videos

[@swathitwitters]

Will these exercises help me if I have AC joint problem? I do have trouble with internal and external rotations. My MRI report says I have minimal fluid and have a type-2 sub acromial down slopping.

[@odu50]

Hello. For a very long time i pratice these exercices, i have very flexibles shoulders and no problems. Your video is very good.

[@williamlevy6964]

I slept on my shoulder wrong and it was hurting when I woke up. Hopefully this helps.

[@cliffburton5696]

During the Apley scratch test is the upper arm really measuring external rotation? It seems that this would be measuring teres major, lat, and possible tricep flexibility.

[@Activchiro]

+cliff burton this would be correct . but due to the minimal amount of stretches available for the rotator cuff . these would be good too

[@gtoneable]

Cool. Yea, I believe my internal rotators I need work/stretch on.

[@caledonianic9326]

Will stretching the external rotators make forward shoulder posture worse? Or should you always stretch internal and external rotators?

[@shikeridoo]

same question here

[@Activchiro]

No , the external rotators could be spasming . so by stretching it and massaging it will allow recovery and activation again .

[@marlenewood]

Oh man. That feels glorious!

[@FequiereFitness]

These were great stretch ideas. Thank you for sharing!

[@cliffburton5696]

I am left handed and i measured my internal and external rotation for both arms. My right shoulder has better rom in both internal and external rotation, though my left arm is stronger in every way. I feel my internal rotation is fine on both sides (i can touch the inferior angle of the opposite scapula on both sides) but my left side's external rotation is lacking. If i stretch the subscapularis with either a stick or band, it hurts behind the acromion rather than feeling a stretch in the axilla region. Any ideas what could cause this?

[@Activchiro]

+cliff burton this is because your deltoid or supraspinatus are tight too . please check with aprofessional

[@misterneckbreaker88]

i went to a chripractor they said my rator cuff is strained, they tried to release it but i still feel a strain feeling in shoulder when i train ic an do the workout but at the price of inflammed shoulder. my shoulders click and pop a lot.

[@whitty9027]

Dude thank you

[@mattiasarvidsson8522]

will these streches let me be arrested by cops without feeling pain in my shoulders?

[@Sambigs9112]

🤣

[@dougtorrance]

Great video.... I have been advised to do these in addition to other stretches for Tendinosis of the Rotator Cuff. Awesome exercises, but why do the instructors look so fit and buff??? Makes an old guy like me look even older! LOL

[@GymboStarsArgentina]

In the last exercise you are actually stretching the EXTERNAL rotators

[@robinas735]

I think u r right

[@tymanza4699]

much needed. ..thanks so much

[@Activchiro]

thanks for watching

[@anhisthebest]

Thanks for doing this video!

[@Activchiro]

Thank you for your support ,Anh.

[@joshuaparramore5303]

Awesome stuff man! I am recovery from a bursitis in tendonitis diagnosis foe the pass year now. I am trying my bust to stay away from a steroid shot so I do things to help such as your videos show. My main problem areas are pecminor, trap, and lat/rear delt. This injury came from swimming and lifting heavy. I have developed some sort of neck tightness through all this, and now use some of your neck stretches. Do you have any advice that will help me on my road to recovery?

[@joshuaparramore5303]

Recovering* for*

[@Activchiro]

Joshua Parramore Hi thanks for asking . Along as you are doing most of the rehab exercises . This will strengthen the required muscles . However usually with tendonosis its got to do a lot with the spaces in the shoulder so make sure you do the stretches for rotator cuff and pecs . and massage them out . check out my neck massage video too . it'll definitely help with pain and loosen tight muscles. kzbin.info/www/bejne/pZCad36afrJ1hbM I still recommend being managed by a onsite professional , as i can't really monitor you or diagnose you properly over the internet.

[@joshuaparramore5303]

ACTIV CHIROPRACTIC thank you!

[@reynaldon1295]

So i had an motorbike accident 6 years ago, and my shoulder does a crack whenever i doing external rotation, its not even hurt back then, but now its kinda weird when i raise my arm, and the cracking sound are getting louder now, it only hurts when i do tricep dips, what could go wrong here sir?

[@luckegaminghd312]

stop doing dips and overhead excercises and bench press and chest fly so you dont irritate your shoulder

[@reynaldon1295]

@@luckegaminghd312 so there is nothing i can do about the shoulder?

[@luckegaminghd312]

@@reynaldon1295 yoi can.Do some scap work to work your serratus(something like a push up plus)and your upper back(something like a row) do some rotator cuff work and strech your lats i hope this helps

[@prat2436]

Thanks buddy! Really handy! ❤️

[@Teqo7]

Good video bro. :)

[@Sambigs9112]

Hey bro just wanted to say thanks for your work Been helping me with many of your videos for a few years now God bless ♥️

[@jitlv]

Starts on 1:39

[@ozjay1761]

just did these as well as a lat stretch and my shoulders are feeling damn good, thanks for the great content man, first video i've seen of yours, liked and subscribed

[@SonicSyndicate13]

but why would i stetch my external rotators if i am already having that hunched over posture

[@Activchiro]

They could be spasming and cause you shoulder pain . Which reduce your ability to recruit muscle fibers whilst training and your overall strength and muscle growth will reduce. It also reduces your chances of injury and postural strain.

[@SonicSyndicate13]

Ok but if they were already stretched out as a result of the pecs and Internal rotators being tight then I wouldn't want to stretch them more right? Thanks for responding by the way!

[@Activchiro]

***** in theory you are correct . However overly stretched muscles will tend to spasm . So with intended and controlled stretches will allow the muscle to relax then strengthen up again with rehabilitation exercises . I wish it was simple enough to just stretch only the tight muscle and only strengthen the overly stretched muscle but the human body is more complex than that .

[@SonicSyndicate13]

ACTIV CHIROPRACTIC alright this kind of cleared things up for me. Thank you very much for the fast responds and have a great day!

[@jaisvikt]

Thanks

[@eurotutu]

very clear !!

[@emiliaarif]

thanks for the vid! :D

[@christopherfisher1694]

I struggle to get above perpendicular on the lower arm for cow pose, and feel very tight in my shoulder. Do you have any stretches in addition to just going that stretch with a strap or towel? Actually I just found another one of your video's which is what I was looking for. Thanks for sharing. kzbin.info/www/bejne/mIWbg4GYlrOXbbc

[@sagi1lol66]

Is it matter if I do the external stretch with the pole while standing?

[@DevinDTV]

video starts at 1:36

[@annh9225]

Science says NOT to hold muscles for 30 to 60 seconds any more. 10 -15 seconds at a time only.

[@Vcarter15range]

sweet. helpfull vid

[@TSAirsoft1]

Step 1: give yourself an Americana, stretch until you hear a pop.

[@emilesaayman4255]

Great

[@SHPUDY]

He sounds like an english burglar

[@woodrowhowe5536]

Why would you even stretch the external rotators? For most people, they are weak from hunched over office sitting all day, definitely not tight. Better use that time to stretch other muscles!

[@ibrahimhamdy22]

اشطا يشبح

[@victoryinthescriptures4440]

😎

[@joserivas1860]

Dozens of coaches recommending healing exercises ... extreme caution with the recommendations of these questionable quality trainers.