McKenzie Method - Shoulder Internal Rotation to Get Rid of Shoulder Pain for Good

Dr. Sam Schroetke of Physical Therapy & Hand Clinic of Hillsboro demonstrates Shoulder Internal Rotation, and exercise that quite often helps restore full and pain-free shoulder range of motion, and fully eliminates shoulder pain.
Watch the entire video to help you figure out if this exercise is appropriate for you and make sure that you attempted Shoulder Extension before moving on to this exercise.
Perform 10-15 repetitions 5-6 times per day

[@loriwilliamson5738]

It's immensely helpful that you detail if the exercise makes you feel better, worse, same...and you tell exactly what to do in each case! No other KZbin channel does that!

[@muscle42]

Damn it I wish I found this video years ago! Thank you!

[@XDwfoxface]

For years I have had youtube videos and physical therapists tell me that external rotation is the problem. In actuality these internal rotation exercises have been the most beneficial

[@josheckert7798]

Weak external rotation and tight internal rotation usually accompany one another though.

[@1Nate987]

@@josheckert7798 that makes no sense, why would they accompany one another?

[@sams.4388]

Robin McKenzie, found that, for most people, once shoulder extension was restored, their shoulder pain was better. The second most common direction he found to help was internal rotation. But for him, the source of the problem was not within the muscle (weakness), but an internal joint restriction / derrangement.

[@sams.4388]

Robin McKenzie, found that, for most people, once shoulder extension was restored, their shoulder pain was better. The second most common direction he found to help was internal rotation. But for him, the source of the problem was not within the muscle (weakness), but an internal joint restriction / derrangement.

[@adriennecurson905]

McKenzie method with this guy makes sense. Have been dealing with restricted, painful shoulder issue for months. I feel a change coming on for the better. Try it.

[@cdrs9264]

dr sam method is like magic

[@user-ze8uj1fq5t]

Thank you this has by far been the most helpful video for my shoulder so far. Thanks so so much

[@johngraham6275]

Outstanding video series. Clear, concise and easy to follow. If these are your symptoms (clearly demonstrated), this is what the problem is, and this is the exercise you need. You then provide clear demonstrations of the exercise and how to advance the exercise. You provide how many reps per set, how many sets per day. Also describe when to advance or back off the exercises. Simply outstanding. Too many others videos get lost in specifics that the average person doesn’t care about such as the names of specific muscles/ligaments/tendons. Also other videos show half a dozen different exercises to approach the same problem. So much info that it’s overwhelming. You keep it straightforward and to the point yet offer help to those that want additional information or adjustments to exercises. Good job sir.

[@supermad31]

you definitely deserve much more views

[@daNgLez888]

Works. Awesome. Instead of reps, I held the stretched position and breathed through the tension which resulted in a 'pop' and pain relief. Can feel all the fingers in my hand again :)) thanks

[@iang97302]

I really appreciate your videos. I quit exercising years ago because of a knee and shoulder injury. Didn't understand the issues were potentially reversible or how to do proper PT. I've made a little progress with extension & have started the internal rotation exercises. Hoping to safely get back in the gym! Thanks!

[@ryanhannon6798]

Awesome content, Doc- thank you very much!! Highly recommend if you have right anterior shoulder(s) 👌👌

[@margiedavis1685]

I like the way you explain the IFs. IF it is this, then try this. Thanks! I've seen the over the shoulder exercise done 3 different ways but your method explains it best.

[@rathimaydurai6367]

Thanks ma for my useful steps bto follow

[@prescilapadaon1406]

Thank you!!!!!

[@RR-rr9yy]

How do I get access to your previous videos? I just subscribed today. This is exactly my problem after RCS, my internal rotation is just nowhere to be found.

[@bhaveshjani3536]

Thanks for valuable information Love your vedio

[@homeralbufera7068]

Informative tutorial video

[@survivorchronicpain5397]

it worked for me!

[@ahasphysio8197]

Love from India❤

[@benzinomotors6766]

Good work

[@saratkasyap782]

Thanks for the helpful video. I'm trying this exercise with either a band of a towel. And I did see some marked improvement. I could barely my back pocket but now I am able to move it all the way to my waist (actively) and half way to the back (passively). I am doing both repetitions and alternately static stretch in the position... Fine, but I'm plateauing... How do I take it further to achieve full range of internal rotation? Pls tell me. hank you.

[@AlfonsTanujaya]

I am using belt and pull to maximum comfortable position. Hold. And then I slowly bow down to left and right, I can feel it stretch the problematic shoulder. Hope my additional step to bow is correct. Thanks for your guide.

[@renniep9015]

That was super-helpful. Thank you.

[@USAWalkingShow]

Great exercices! I have poor internal rotation and feel much better now. One question: with poor internal rotation, is it ok to do push-ups?

[@josheckert7798]

If your lack of internal rotation is causing your shoulders to roll forward at the bottom of a pushup then over time this will mess up your shoulders. You may need to reduce the range of motion by not going as deep in your pushup or prehaps adjusting elbow positioning. However if you are able to keep your shoulders depressed and retracted at the bottom of each rep then you should be all good 👍

[@sams.4388]

If a push up hurts, try the exercise in this video for 15 reps. If after doing this exercise you have no pain with your push-ups, then just make sure to do a set or two of this exercise before doing your push ups.

[@StefanoCreator]

do you have a practice to increase external rotation in the 90=90 position? thank you

[@sams.4388]

Not necessarily. If doing this exercise helps, then it should also increase your external rotation in the 90/90 position. If this exercise does not help, the repeated shoulder extension exercise.

[@kennethfrancis7503]

Are these exercises very good or suitable for stroke survivors ? Please advise me

[@cldoherty2003]

I’ve had anterior shoulder pain on and off for years. Recently had a massage therapist tell me I’ve got the tightest teres minor muscles she’s worked on (after asking me if I ever have front shoulder pain). Are these exercises appropriate for me? Push-ups, tricep dips, even clasping my bra behind my back, etc. are way too painful for me to do right now so I’m trying to learn what will loosen/stretch the teres minors while strengthening their opposing muscles (subscapularis?) to balance the entire shoulder. Would appreciate your thoughts.

[@theenlightenedone5429]

teres minor is an external rotator. it make sense that putting your hand behind your back to clasp your bra hurts you. Look up sleeper stretch for the external rotators. Also look up PNF technique and apply it to the sleeper stretch. you should see improvements with loosening your teres minor and improving your internal rotation. additionally you can use a lacrosse ball to roll around the shoulder blade on the muscles that feel tight. that will loosen your teres minor. but do it against the wall and not on the ground. I saw a cool exercise variation for the subscapularis muscle kzbin.info/www/bejne/rnWnpHakf9Gff7c heres the video for it. I personally saw improvement in my shoulder with it. It will probably be better for you to go see a PT instead of searching for a solution online but if thats not possible, hopefully this is some help to you. cheers.

[@quantumpower]

2:30

[@denzelnolet]

Seems he doesn't reply, but does anyone know if we should keep our shoulder set while doing this? It's hard to do it without curling my shoulder

[@Jamudeep]

What is the name of the belt

[@sams.4388]

It is a 'gait belt.' But you can use any belt, Yoga strap, sheet, towel, etc.

[@chriscollins48]

My left shoulder was fine until one day a few months back I did some bench pressing with pauses at the chest and then the next morning I awoke with left shoulder pain during internal rotation. Currently it doesn't really prevent me from doing anything (benched 225 yesterday with no pain) but it's still painful in end range during int rotation. Painful when removing wallet from back left pocket for example. I am barely able to get it to belt level without assistance from right hand. Just doesn't seem to be getting better. Any thought would be greatly appreciated.

[@samsoninthepit]

I’m a competing masters powerlifter and had bad internal shoulder rotation from a cervical injury years ago. I started doing the belt mobility recently from another channel and it’s definitely helping my bench

[@liakosnek]

i am doing the last version but stationary , it kind of helps but fuck i have to do it everyday otherwise the pain comes back

[@sams.4388]

Most people have to do this exercise about 4-5 times per day for about a week, then they can start tapering off. You should get to a point where you only have to do it once per week or perhaps only when you feel your shoulder getting tight.

[@vaibhavaggarwal6591]

got cramps