Shoulder Injury Prevention

Dr. Scott Jacobson is an orthopedic surgeon and shoulder specialist at The Center Orthopedic & Neurosurgical Care & Research in Bend, Oregon. These simple exercises and stretches can strengthen the rotator cuff and prevent one of the most common shoulder injuries, shoulder impingement syndrome. These exercises can be done on a regular basis, or several times a week, to prevent shoulder injury.
Dr. Jacobson demonstrates proper form for external rotation and internal rotation exercises. He recommends doing 15-20 reps in each direction two times to strengthen the rotator cuff. He also recommends several easy stretches to prevent shoulder impingement syndrome, doorway shoulder stretch, sleeper stretch, and across-the-chest stretch. Hold each stretch for 15-30 seconds. These exercises and stretches are a conservative option to treat shoulder impingement syndrome. Dr. Jacobson recommends stopping the activity that caused the shoulder injury and starting these exercises and stretches when you have shoulder impingement syndrome. If the problem doesn't resolve within 4-5 weeks of consistent exercise, make an appointment with an orthopedic doctor that specializes in shoulder injuries.

[@jimgemelas4147]

Nice video Dr. J!

[@thecenteroregon]

Thanks!

[@christine1962ful]

If pain has already set in, can we still use these exercises? I've had this for at least 3 months, and while I have rested it the best I can, it is still there but not as aggressive. I still need to work out (strength train).

[@maartenbbakkers1200]

Hi! great video. I have a question: most exercises seem to work on the infraspinatus/ teres minor and the subscapularis. In my case they are pretty strong but I am struggling to find a good exercise to properly strengthen the supraspinatus including the tendon in particular. I do gymnastics (specifically on the still rings so the rotator cuff is already worked quite a lot to stabalise the shoulder). of course the supraspinatus aids when raising the arm laterally but how can I shift more focus to the supraspinatus and less to the deltoid? Thanks in advance Warm regards Maarten

[@Redheadedlady55]

~Thank you

[@tomsmith1473]

Dr. Jackson, When I do this exercise my shoulder slightly has a "pop" to it. no pain in this motion. But, when I am sitting and reach up to my left to lift an object of about 8 lbs. it hurts. Do you think this an impingement or a bone spur?

[@TylerSkinner-d3l]

Same

[@shaikhsartajnooranee7338]

Feeling the burn by just watching it 😂❤

[@georgiahenry25]

Any good upper body exercises when one already has impingement?

[@thecenteroregon]

These exercises and stretches can be helpful to strengthen the shoulder even if you currently have impingement.