SLAP Tear Rehab Explained [WORKOUT INCLUDED]

Here's my personal journey of recovering from a labral tear in my shoulder, also known as a SLAP tear, and how I went from pain and restricted movement to full recovery and pain-free mobility. All without the need for surgery.
******* Get the SLAP Tear Rehab Blueprint *******
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We have over 300 google review with a 5 star average rating. If you click the 'Newest' tab you can read lots of reviews from people with SLAP tears who had a better result with us in a few weeks, than years of physical therapy, doctors and surgeons visits.
As a fitness coach with over 25 years of experience and connections to some of the top sports physiotherapists globally, I was fortunate to get expert advice on how to manage my rehabilitation and daily recovery strategy. In this video, I share these strategies with you.
I will start by explaining what a SLAP tear actually is and why it can cause so much pain and discomfort when you try to lift your arm or move it around, even months or years after the injury has occurred.
At the end of the video, I will share the exact workout routine I used to gradually work towards becoming completely pain-free.
This is my story, but remember, everyone's recovery process can vary. It's always advisable to consult with a healthcare provider before starting any new exercise routine, especially if you're dealing with an injury.
#SLAPTear #shoulderlabrumtear #slaptearexercises
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[@PokerOnChips]

After 4 weeks of doing this everyday my shoulder is finally fixed I can press heavy on all lifts chest and shoulders and do pull ups pain free again amazing video

[@UnityGymOnline]

YES! That is so good to hear. It's incredible how effective this is huh?

[@Pghmade412]

Did you ever feel instability with that same shoulder ?

[@UnityGymOnline]

@@Pghmade412 me or the OP?

[@Pghmade412]

@@UnityGymOnline I meant him but now that you replied I guess you as well, have you ?

[@UnityGymOnline]

@brandonmartin9692 well I had slap tears in both shoulders at separate times. And yes, they felt very unstable at first.

[@brianepstein3365]

Got MRI results yesterday, Slap II tear 11am-3pm tear/fraying, moderate tendinitis in all three tendons that support the rotator cuff, but no rotator cuff injury. Lastly 2 (3mm) cysts, non tumors. I’ve read Harvard’s and Johns Hopkins review on surgery for Slap tears and there’s no long term benefit to surgery for this injury. PT, PRP and injections to help with inflammation. My orthopedic surgeon is the Arizona Diamondbacks and Cardinals surgeon and he won’t do Slap Tear surgery. Manage the pain, physical therapy and keep using the bad shoulder so it doesn’t freeze up. Whatever you do “keep moving”. I’m taking one Aleve a day just to knock down the inflammation and pain which allows me to press thru my PT workouts. My injury was not sudden impact just repetitive motion of the joint and age. Played D1 golf and calf roping. Do those for 40 years and you’re going to have issues it’s normal. I’ve had 4 back surgeries and fused at L4/5 and still a 6 handicap at age 59. Again both my specialist say the same thing, just keep moving, keep the weight off, eat well, reduce the inflammation in your body thru proper diet and natural remedies. I pray for everyone going thru any injury and pain that it will ease and subside forever with hard work and God’s blessing. Peace

[@UnityGymOnline]

thank you for sharing your story brother. That is very inspiring and spot on. The body is incredible at healing if we create the environment for it.

[@Dr.guydoingthings]

So there is no benefit whatsoever ever to having surgery? I’ve had my slap tear for seven years. I just found out in April. Won’t it be beneficial to have my cartilage repaired? I was so excited to have scheduled my surgery.

[@rolandcailles]

Ty for posting this man! 🙏🏽Have had this SLAP tear from playing basketball for 3 months. It’s flipping frustrating. Excited to try this.

[@UnityGymOnline]

Awesome mate, let me know how you go 😃

[@shanielangevin7156]

I have been dealing with shoulder since 2018. I was first diagnosed with rotator cuff tendinopathy, did some physio but the pain always came back. I became a coach potatoe for 5 years thinking I was a lost cause.I went again 1 month ago and my physio gave me exercices like this suspecting a slap. My scapula and shoulder are so weak that I do the ball movement with the big exercice ball because the 1kg is too heavy. I am happy to see that other professionnals dont give up on our shoulders ! I do not feel ashamed anymore that I cannot yet do all the " normal " exercices and I have hope that I will get there. Thanx again for your content !

[@UnityGymOnline]

Never give up!

[@animeking9807]

How is it going man, do you have any updates ? I've been diagnosed with shoulder impingment and tendinitis on my left shoulder and slap syndrome with a slight labrum tear I think on my right, lost all hope to be honest (17years old).

[@rosemarylarrazabal4936]

I fell and injured my shoulder/arm the ER said nothing is broken and sent me home with a brace. Your video discribed my pain very clearly. Thank you!! Waiting for my dr to get MRI scheduled.

[@UnityGymOnline]

you're welcome Rosemary. Let me know what the MRI says

[@trustyoursauce4270]

Amazing video , i'm 47 years old and just diagnosed today . This video gives me hope mate.

[@UnityGymOnline]

there's always hope! Get the SLAP Tear Rehab Blueprint 👉 unitygym.com/slaptearblueprint that will really help you

[@Harri236]

Did you get surgery?

[@dominik.zawadzki]

I'm 7 months post slap tear surgery, muscle mass and strength is back in my arm, but I can still feel pain exactly as you described. Glad to see this video, hope it'll help.

[@UnityGymOnline]

this will help a lot brother, get on it :)

[@ptmagrath]

I am 4 days post SLAP tear surgery ... when should I expect to be able to start this program? Looking forward to full, pain-free mobility. 57 yr old, active male.

[@UnityGymOnline]

@ptmagrath you can start as soon as you can do the exercises. Usually a week is enough recovery time before beginning rehab. FYI this is just the warm up for the rehab programs we use. If you want full rehab programs, I recommend joining the UMS online coaching. You can start a free trial here unitygym.com/ums

[@rkmalhotra100]

This is gold. The specifics on the correct form and the nuances are key. I have a SLAP 2 tear and a high grade Supraspinatus tear. Hoping this will work. I hope you’re not giving people false hope, and that you really healed from your slap tears, b/c the Ortho pretty much told me if I wanna get back to my pre-tear activities, surgery is the only solution.

[@UnityGymOnline]

Thank you for your comment and for sharing your situation. I truly empathize with the challenge you're facing right now. When I was dealing with my own SLAP tear, it was a difficult journey to recovery, but certainly not impossible. I can assure you, I'm not giving false hope. You can check out my recent workout videos to see what I'm capable of post-tear. However, I have to stress that what's included in this video is just a part of my recovery. It was a long process that involved a progressive program, that was periodised monthly to cater to my ability.

[@petar_iliev]

On SLAP Type 2 my also told me surgery IS due and no rehab will help. I think really depends what type is it and 1 is the best... 2 is worse defnitely. I need to make a decision quick on OP or not to OP. Rehab is obviously always a better option, if it works... no time to test first in my case regretfully. So... I do not know how to proceed. Especially that the surgery will only fix it outside the shoulder which is kind of the case right now as the tendon "passes" through that bone's channel, but attaches over the joint and thus also serves for support even a little. The surgery is circumventing this, so if it is only to manage pain - it is not worth in my case, but if I am limited - makes sense... I could definitely keep enduring a slight pain I have and even exercise further. I want still to be able to play bball and do calisthenics and that is scary from current perspective.

[@UnityGymOnline]

@@petar_iliev surgery is only necessary if the tendon has completely detached in my opinion and the opinion of my friends who are sports physios. Watch out getting advice from surgeons. "to a hammer, everything is a nail"

[@plutonium6280]

Ive just done mine, waiting for results of ultra sound , if its not totally torn as you say, do u believe the tendon will repair over time? and if so how long do u believe it will take/ thanks.@@UnityGymOnline

[@amoldhillon1445]

How you feeling now ?

[@Srodri17]

Have had an ongoing shoulder issue for a long time from heavy pressing without engaging the scapula backwards and downwards properly and over use of the anterior deltoid during push ups. Scapula retraction exercise with the ball allows you to awaken those scapular muscles while the rotator cuff exercises allows you to build a sheet of bulletproof stabilisers at the back of the shoulders - this is drastically helping my yoga practice holding planks and downward dogs and swimming posture. Thank you for the detailed, concrete and practical support.

[@UnityGymOnline]

you're welcome, I'm so happy it's helping you!

[@Lancer78x]

I had slap tear and these exercises helped so much, the pain was so bad and tight , the first time I did these using almost no resistance it eased the pain off almost immediately, was like pulling out a thorn there was so much relief. Thank you.

[@UnityGymOnline]

You're welcome! I'm so happy to hear you had an I.mediate result. It's incredible how the body responds to the correct stimulus. Now you need to follow it up with a good strength program to make your shoukder stronger than before the injury.

[@UnityGymOnline]

You're welcome! I'm so happy to hear you had an I.mediate result. It's incredible how the body responds to the correct stimulus. Now you need to follow it up with a good strength program to make your shoulder stronger than before the injury.

[@Lancer78x]

@@UnityGymOnlineThanks, I am on top of it, I've been a gym rat my whole life and love fitness so this part will not be hard. My problem is I waited a bit before MRI thinking it may have been rotator cuff with so much pain, but as soon as I realized it was SLAP tear I immediately started doing these work outs and within 3 days I was already doing light weight curls and tricep extensions again, just listening to my body and going from there.... But man feels so good to be lifting again. Well also to be pain free, but mostly lifting again lol

[@mertdilek9569]

how is your slap now? is there any progress

[@hischosen1409]

I am so elated to see you. You are elaborating on my dilemma. Dr wants to do surgery without never discussing anything

[@UnityGymOnline]

that would not be my first option. I'd be exploring rehab before surgery.

[@spartacus7081]

Had my surgery last week, I have been able to increase/maintain strength but the dull pain and inability to put my hand behind my back made me do it - it def cannot hurt having the extra stability from the surgery along with proper rehab Looking forward to getting back training! 💪

[@UnityGymOnline]

@spartacus7081 nice work mate, gpod luck with your recovery!

[@bambambino23]

@@UnityGymOnline you’re cheering this guy on yet your are bashing me in my comment talking about surgery. Makes no sense. Man is clearly singling me out.

[@UnityGymOnline]

@bambambino23 This guy I describing what his experience is, and so I'm cheering him on. Ypu are deliberately trying to discredit me and what we're teaching. Two very different things, mate. Stick to what you know, don't give advice on what you don't understand, and don't try to discredit a professional in a field that you aren't even an amateur in.

[@spartacus7081]

@@bambambino23 just to add, I will be using these videos along with my hospital physio later down the line. I wasn’t saying to have or not have surgery - I decided to have it after extensive research as it was best fit for my situation but everyone is different and if I could have avoided surgery I would have …

[@seanbrandle3917]

I just looked at my MRI, and I have a circumferential tear of the labrum (SLAP and inferior labral tears) from Jiu Jitsu. I took anti-inflammatory shot every 6 months for 3 years and it didn't really help long term. We started to talk about surgery, but I thought I'd give it one last chance to rehab. I started to do the most basic shoulder stretches and continued to roll in BJJ. Somehow, the stretching has made a huge difference. I have almost full range of motion without any pain. I've been doing similar exercises as is being shown here and my strength has come back 95%.

[@UnityGymOnline]

Awesome Sean, well done! If you follow a full rehab program (this is just the warm up) I'm sure you'll get back to 100% and beyond.

[@Dominicrocha4416]

What r the basic stretches that you did ❤

[@tamerawilliams4979]

Best explanation I have seen so far

[@UnityGymOnline]

Thank you

[@aengusgiblin378]

Wow I needed to see this . I’m a pretty active Carpenter in my mid forties with a slap tear. I was told I won’t have improvements without surgery . Thanks for sharing

[@UnityGymOnline]

You're welcome. "Needing surgery" for a SLAP tear is such bull shit. Some cases it is necessary, but it isn't a go-to solution. Check out this video addressing that issue kzbin.info/www/bejne/eoDafZafpdWKe80si=S7R8l27puaHzfZ3s

[@1stNeoSpartan]

Ive been dealing with this for almost 3 years... finally went to a doctor and he diagnosed slap tear, we talked surgery. But... I think I can recover it fully with proper rehab. My 1/2 ass rehab has worked pretty well (bench weight is up, shoulder press is up, dips is up, muscle ups are up, curls are up) but is not 100%, I've just managed to reduce the areas that cause pain. I will add these drill to my "baby shoulder warm ups"

[@UnityGymOnline]

awesome mate, get after it!

[@DailyBetterByOnePercent]

This relives my pain that was around for like 2 months. Thanks man for this video.

[@UnityGymOnline]

you're welcome :)

[@Semaj.18272]

He to good mate . Exactly my issue everything u mentioned spot on

[@UnityGymOnline]

glad I could help

[@landonjohnson6365]

Awesome video, I’ve been dealing with shoulders injury for 2 years now. On & off PT but im gonna stick to it! Earned a sub

[@UnityGymOnline]

Thanks mate! Make sure you're working with someone who knows exactly what to do for shoulder injuries. Don't waste your time elsewhere.

[@surajmon123]

Thanks much mate. I do have a similar issue with both my shoulders. I am going to start this today. Will come back here in a month to give the update. Amazing content and you earned a subscriber. Thanks once again

[@UnityGymOnline]

you're welcome brother, this will really help you :) Thanks for the sub

[@joaocorreia1704]

How did it go?

[@juanmagggg]

How's it been?

[@शिवा1008]

After experiencing the same shoulder pain and also in the biceps, probably due to some trauma to the shoulder by lifting, I took an MRI on an orthopedists advice. The result was SLAP tear, and bicipital tendinosis. One doctor said surgery wont be required, and prescribed physio and medication. He also prescribed a BMAC into the affected shoulder area which got me scared. Another doctor said surgery only could fix it. Went to another doctor who prescribed medication and an IFT- TENS machine routine for a week. I'm not keen on getting surgery done. I came across your video and have already ordered the Ball, 1 kg dbs and 1 kg ball online and I'm gonna start the routine. Thank you very much. I am from India. Doctors scare me man. There's so many of em, all of them qualified experts practicing at big hospitals and clinics and give differing opinions. One friend he is a cricket bowler suggested that doctors always try n give surgery to solve the problem and said to check with a physio. Again thanks man.❤

[@UnityGymOnline]

You're welcome mate. Surgery should be a last resort, because you can never undo surgery. But it's always there if you need it later. FYI these exercises are only the warm up for a SLAP tear rehab workout. If you want to fix that SLAP tear as quickly as possible, come and join our online personal training. I will write you a customised program and you'll get 1:1 coaching. All for $1.75usd/day You can learn more here unitygym.com

[@lysbingham5592]

I just did this entire workout and I was able to do it all with no pain. I think I might fall in the category you were talking about at the end of the video. I tore my labrum last Sept and did 8 months of PT. I started hitting shoulders in June but I noticed last week I was having a little bit of throbbing pain after shoulder days. I'm going to have to read through your entire blueprint so I can figure out where to go from here. I'm not in the early, painful stages anymore, but it seems I'm not quite as healed as I thought to lift normally either.

[@UnityGymOnline]

@lysbingham5592 yep, it's take some crafty peogra.ming to get ypu from there to 100% again. You're definitely past the ground zero stage. I recommend joining my online personal training. I need to create a custom program for you and provide 1:1 coaching. There's no off the shelf solution for someone at your stage. Check it out, it's only $1.75/day unitygym.com/slaptear

[@joel-oquendo]

Wow, did these exercises at my gym and I feel an impact after 1 day. I don't think I have a slap tear just yet but I may have one if I don't get ahead of this now! Thanks for the video, I will add this to my warmups

[@UnityGymOnline]

that's awesome bro! So happy to hear that you feel some thing positive happening after one session :)

[@ruthvi01]

Do you have pain while sleeping brother

[@danutpenciuc5187]

This video is real gold. Thank you for sharing! After about 2 months of consistently doing this + some strengthening exercises, I am finally able to play volleyball almost pain free. P.S. Slap tear without surgery

[@UnityGymOnline]

That's awesome! I'm really happy to hear that. Thanks for sharing your experience.

[@ruthvi01]

@danutpenciuc5187 I too have same issue , Can you help me out how you recovered ? How many month it took to be pain free ? I m getting pain while sleep

[@danutpenciuc5187]

@ruthvi01 I had pain while sitting, doing nothing. I did these exercises daily for about 1 month then when I was better and felt the pain only when stretching, I decided to add some strengthening exercises, started with 2.5kg, only exercise added was loaded rotation of shoulder(check Tom Morrison channel). Kept doing that daily while taking a break from volleyball of course. And after 2 months(total) started to play some volleyball again, before the play I use an elastic band to activate the muscles and that helps me stay pain free. The only time I feel pain is when hanging from a bar because of that specific stretch, so I don't recommend it, maybe later when you're feeling much better, but if you want to hang just be sure to keep your muscles contracted all the time. I am still doing exercises, but I increased the load to 8-10kg for loaded rotations and added other exercises for shoulder and back. Just try to understand how you feel and don't push if you feel pain(maybe a 3/10 pain at max). Be consistent and if you do more exercises one day and you're tired just take a one day break. Best of luck

[@ruthvi01]

@danutpenciuc5187 thank you so much , I don’t have pain when Ideal but when I sleep I get more pain till fingers . Volleyball I can’t able to spike but remaining actions were much better

[@raufcihaner5783]

Thank you for your effort man! I have been experiencing slap tear and shoulder impingement syndrome for 6 months. I saw your video just as I was deciding to have surgery and I can't wait to try it and see the effect :)

[@UnityGymOnline]

I'm genuinely glad you came across the video just in time! Remember, surgery is a big decision and it's always beneficial to explore all non-invasive options first. I truly believe that with dedication and consistency, many people can see remarkable improvement. Give the program a genuine shot and listen to your body along the way. Here's to your journey towards pain-free shoulders! 💪🙂 FYI I published a video this week, specifically on SLAP tears and surgery, I think you'll get a lot out of it: kzbin.info/www/bejne/eoDafZafpdWKe80

[@dilipdivakar5274]

Really possible can fix slap 4 tear and shoulder impingement. Without surgery plz help to guide me..

[@UnityGymOnline]

@dilipdivakar5274 yes it is. Here is a video specifically addressing that question kzbin.info/www/bejne/eoDafZafpdWKe80si=84yC98-2c6tiI1kc

[@George-hb6qw]

What happened did you see any difference?

[@myla6135]

I've a Bankart lesion and have given these a go. Seem pretty good bar one very sore area near my acromium ..........which isn't where my tear is. Oh well, after my fall I really have messed up a fair few things. Nice set of exercises, great explanations. Thank you!

[@UnityGymOnline]

@@myla6135 you're welcome, I hope they help you

[@AllThymeSports]

I’m about to start this tomorrow. I have a partial tear in both shoulders and am super excited to try this out. I’ve been injured for 6 months and would really hope not to have surgery

[@UnityGymOnline]

I doubt you'll need surgery :) Check out this talk we had with a physiotherapist on Tuesday about SLAP tear rehab kzbin.info/www/bejne/hny2iGp5gs2fmJY

[@FiqqyBlake-lc1od]

How are u now?

[@larryfishermunnnn]

Lovely work. Thank you for your effort

[@UnityGymOnline]

You're welcome, thanks for watching

[@mr.elastomeric1787]

It's the first ray of hope in 21 days; haven't been diagnosed by a Dr. but having four shoulder surgeries you learn a little bit. Been icing 3 times a day and using Voltaren Gel and no results today I watched a couple of videos on Impingement and Slaps and the case solver in my book was standing up with elbows by my side and arms curled and rotating outwards and back felt nothing. Raised my elbows parallel to my shoulders and rotated my hands backwards and holy shit that killed it was the whole Rice Krispy thing Snap, Crackle, & Pop. Thanks for the vid Gonna rest it tomorrow gave it a real test on the roof yesterday and failed. I'll get cracking 5 AM Monday morning.

[@UnityGymOnline]

yeah, raising the elbow higher can really trigger pain. Let me know how you go, and FYI ... ice isn't recommended anymore for injury management. The guy who invented that old R.I.C.E acronym actually changed his recommendation. We want that acute inflammation, it's a part of the healing process.

[@mr.elastomeric1787]

@@UnityGymOnline Thanks pal, starting at 5AM

[@UnityGymOnline]

@@mr.elastomeric1787 brilliant, let me know how you go :)

[@myriampontague8824]

Thanks for this great video and great explaination. I tripped and fell on my hands 4 months ago and my arm is in so much pain since, It wakes me in the night, it burns at the bicep, it stabs in shoulder blade, the hand or elbow goes numb sometimes, I can't lift my arm above chest height to put on a coat. I will start this program today. Thank you.

[@UnityGymOnline]

you're welcome, I'm happy to help :)

[@KalVilmer94]

superb tips and overall presentation!

[@UnityGymOnline]

Thank you! I appreciate your kind words 😃🙏

[@ShailCaesar]

I’ll try this thanks! Any suggestions or advice on stretching?

[@UnityGymOnline]

not a short answer. In the early stages we use strength training for mobility by being intentional with end ranges. Something I can't explain easily via a comment. Plus, this video only show the grass roots of programming for the SLAP tear, there is a lot more to it and it is progressive, so workouts change every 3-4 weeks. I recommend joining the UMS Tribe Membership, it costs less than $2/day and you'll get a customised program plus coaching from the team and myself. It's worth it's weight in gold. Start a free trial and see for yourself, go to unitygym.com/ums

[@BMW_Boxer81]

You've gained a new subscriber!! I can do all these except for the prone high row to external rotation. I can do the high row part but even at 45 degrees the external rotation is too painful and cant get full range of motion. Should I just keep at it with baby steps? Anything else you could recommend? Thank you for this video!!!

[@UnityGymOnline]

you're welcome, thanks for commenting and for the sub. Try lifting with 0.5kg/1lbs and tell me how you go. It's normal that you will have terrible range in ER early on

[@rumeaug]

Well thank you for this video. Precious. All the best.

[@UnityGymOnline]

you're welcome, I hope it helps you :)

[@alowlypawn]

Excellent video! Do you expect that I should be able to serve a tennis ball the same way as before, or do you think I’ll have to adjust my motion? Thanks.

[@UnityGymOnline]

Thanks for the kind words about the video! When it comes to serving a tennis ball post-rehab, it's hard to predict with absolute certainty whether you'll need to adjust your motion. But here's what I can tell you: if you diligently follow the program I've developed alongside my sports physio friends, you're likely to see a significant decrease in pain, an increase in your pain-free range of motion, and a continual gain in strength. In my own journey post-SLAP tears, I've reached a point where I'm actually stronger than I was before the injury. The key is in the structured, progressive nature of the rehab program, which is designed to not only aid recovery but also enhance overall shoulder function and strength. So while I can't say for sure whether your tennis serve will be exactly the same, I'm confident that the program will help you regain a high level of performance and maybe even surpass your previous abilities. 🎾💪

[@ummabdallah3322]

I appreciate you took time for such a valuable video❤❤. I have partial posterior labral tear. Is this applicable to that too?

[@UnityGymOnline]

Yes it sure is 😃

[@dustinnewell6422]

My injury happened a week ago today(monday) while incline bench pressing and i went and got it checked and was diagnosed with a slap tear on Friday. Going to give this a try. This is the most frustrating injury ive had. Knee, cant do legs. Back, dont deadlift. This i kind of feel with everything because i use my arm to load weights, hold the bar or support myself getting in or out of machines. Really hoping thia helps!

[@UnityGymOnline]

This will help s lot. But I do recommend a more comprehensive rehab program. This is the warm-up for the SLAP tear rehab program inside the ums tribe membership. If you want to go all in, join a free trial, and I'll create a custom program for you unitygym.com/ums

[@aleksandrmatyka3118]

me the same) incline bench pressing so did it help you? By the way, it took me about 2-3 weeks just to get rid of the inflammation. But the doctor advised me to hold off on the surgery for now and try some exercises instead.

[@UnityGymOnline]

@@aleksandrmatyka3118 definitely do not jump straight into surgery. Try rehab first.

[@dustinnewell6422]

@aleksandrmatyka3118 I had a steroid shot but did some of the rehab and ball circles helped me the most. I'm back to benching almost normal(225-275 for reps) but taking it slow with incline and all lateral movements. The thing that hurts most is pulling an inside out sleeve right-side out...doesn't make sense but I'm being serious

[@aleksandrmatyka3118]

@@dustinnewell6422 get well, thank you for response

[@OliV777]

Thank you for sharing this! I had a LH biceps tendon injury in 2016, and rehabbed it with a lot of RC exercises, but I love training on rings and every time I try to increase my pull-up volume my shoulder gets sore afterward (mostly posterior pain ). Not sure if it’s the biceps tendon or labrum causing it, but I think it’s the instability when the stabilizers fatigue at higher reps, that cause the pain. I also get some numbness down into my hand. I also get pain in the anterior shoulder (likely biceps tendon) after doing pike push-ups. Was feeling sore for days since my last workout, then did this protocol this morning, really focusing on keeping the shoulder blade down and back, and it’s already feeling better. Hoping that a few weeks of this will help me get back to pull-ups and rings training! Wish I’d found this vid years ago. Thank you so much for the encouraging content!

[@UnityGymOnline]

you're so welcome and really glad I could help. I'd do this for several months. Then you can move to my shoulder warm up post SLAP tear kzbin.info/www/bejne/fmjRioCcpcaHqs0si=9FAJ1xABdPXTm3xC

[@OliV777]

@@UnityGymOnline thanks so much! Did the routine again this morning, going back to building the foundation of good movement. Will check that warm up out - Thanks again and God bless!

[@UnityGymOnline]

@OliV777 you're welcome, thanks for commenting on my video 😃

[@OliV777]

@@UnityGymOnline it’s one of the most helpful & hopeful ones I’ve found, and I’ve done a LOT of research on SLAP tears! Big appreciation

[@reneewoo6679]

Thank you so much for such detailed sharing. I had MRI and it is a clear type II SLAP tear. I was so worry and upset why I felt worse (that strange bicep pain!!😂) weeks after PRP treatment. And why before treatment I could still do aerial hoop ok. You answered all my wonders. I am going to exercise these rehabs w/ confidence, hope to get back to aerial hoop soon.

[@UnityGymOnline]

I'm so happy I could help Renee! My SLAP tear rehab blueprint will teach you a lot about it, you can get it here: 👉 unitygym.com/flexibility

[@melm8804]

Been to physio for 6 weeks now and they basically just use tens machine on me. So looking forward to trying these exercises, thanks mate

[@UnityGymOnline]

you're welcome mate, that's terrible physio FYI. Get the SLAP Tear Rehab Blueprint 👉 unitygym.com/slaptearblueprint That will teach you a lot!

[@mrblack5147]

I'v been diagnosed SLAP 2 lesion on 07/2022 on MRI. My orthopedic surgeon gave me 8 PRP injections in shoulder (regenerative medicine), and I'm now fine after 12 months.... Operation was last option because of percent of success is just about 65%. And long postoperative recovery...about 4 months. I'm slowly back to lifting weights 😊 What do you think about lat machine pulldowns in future in our case ?

[@UnityGymOnline]

Absolutely, lat pulldowns do have their place in rehab, but it's critical how you perform them. The grip-supinated, pronated, or neutral-can make or break your progress, as can choosing between unilateral and bilateral variations. But let's be clear: piecing together a rehab program from KZbin videos is a sure fire way to waste time and potentially make your condition worse. A SLAP tear needs a methodical, tailored approach to get you back to full strength and functionality. In my case, I got back to 100% because I followed a well-designed, evolving program. I recommend you join my UMS Tribe membership. The cost is a fraction of a physio session, and you'll get access to my SLAP tear rehab program, which is continuously updated to match your progress. This isn't just a recommendation; it's the pathway that will get you the results you're after unitygym.com/ums

[@mindyadams9041]

I’m a massage therapist with an excruciating slap tear. I’m not able to work so I pray with these exercises I can get back to my profession soon! Also receiving prp injections.

[@ChrisFXOriginal]

Thank you so much for this video!!

[@UnityGymOnline]

you're welcome Chris, make sure you download the program so you get all the info :)

[@ChrisFXOriginal]

@@UnityGymOnline 🙏🙏

[@AmaritpalSingh-r2j]

Eleven years ago I dislocated my shoulder twice while practicing mixed martial arts. An MRI later revealed a SLAP lesion in my left shoulder. I subsequently had keyhole surgery 10 years ago, which included an arthroscopy and repair of the SLAP lesion using two anchors. Now, a decade later, I’ve started experiencing discomfort with overhead activities during training. This began about three months ago, and an MRI revealed a "small region of recurrent/residual SLAP labral tear" and "supraspinatus tendinopathy." I’m quite concerned given I’ve previously had surgery and now have an issue again. Do you think this can be resolved without needing another surgery?

[@UnityGymOnline]

@AmaritpalSingh-r2j yes I 100% think it can! Have a read through this document, it will teach you all about how I rehabbed my SLAP tears without surgery. Here's the SLAP tear rehab blueprint for you unitygym.com/slaptearblueprint

[@NuketownChill]

hi, thank you for the instructions. .. im further in my rehab.. so im gonna do this before workout. thx can skip it a day or 2 while workout days? massage by a specialist is also can help? im doin it so.. just wanna hear ur opinion. thx again will share it to a friend who has the same issue. get well y'all

[@UnityGymOnline]

@NuketownChill I recommend these exercises everyday, as a warm up before any physical activity. Thanks for watching

[@Wendel_Kos]

thanks for the detailed movement explaining about the bands! i didnt know about the angle :) Also, my PT showed me another one: you lay on your side on the ground, and with pistol grip you carry a 1-2KG plate from your hip/knee horizontally all the way over your head, like a bit like an old scythe to mow. You keep your elbow at 90ish degrees all the time. So the plate goes from your knee in a half circle over the floor all the way over your head, carrying it horizontally. (sorry man so hard to explain, it was a strange movement, but very good for labral tear). Maybe you can look it up what i mean...

[@UnityGymOnline]

@@Wendel_Kos I know the movement, it is to train the serratus anterior. Which can help with a labral tear, but it's not at the top of the list

[@geraldmontfort5551]

My shoulder only hurt when I'm swinging a bat aggressively.....what do u recommend?

[@UnityGymOnline]

I recommend making them very strong and flexible. If you want to do that very quickly and safely without any guesswork, join the UMS Online Coaching for only $1.75/day unitygym.com

[@mptausptyltd9154]

Great video. What % was your SLAP tear brother? I have 75% on my right and 25% on my left. Specialist is pushing surgery for the labrum and re-attachment of bicep tendon - which I'm not against (if it works and gives me a chance of returning to 100%)

[@UnityGymOnline]

Can't remember what % but man I would NOT do surgery unless it's a last resort. And unless you've followed a program like I did, then it's not a last resort yet. You can't undo surgery, and in many cases, symptoms are worse after.

[@mptausptyltd9154]

@@UnityGymOnline brother I really want to believe that. I really do. I’m just not sure how 4 basic rotator cuff exercise are meant to heal a severe slap tear though. I feel like these may help with a much minor tear, but one that’s 3/4 torn…. ??

[@UnityGymOnline]

@mptausptyltd9154 it takes MUCH more than this. But these exercises are the daily rehab for the first 2-4 weeks. You need to remind the rotator cuff and scapular stabilisers how to do their job. In each program phase, we introduce more challenging movements, including prime mover exercises like pressing and rowing. Surgery does NOT do any of that for you. So even after surgery, the dysfunction will still be there. If it was me (and it was, twice), I'd be working with a coach who knows exactly what to do to rehab SLAP tears. And I'd exhaust that option before considering irreversible surgery.

[@Snakefreebander]

@@UnityGymOnlinebrother if the labrum is 75% torn, no matter how much you remind the rotator cuff to do it’s job that’s not going to reattach the labrum. You need reattachment surgery to reattache a labrum that’s why they call it that. Sure, those rotator cuff muscles might be very strong and healthy but that will not reattach the labrum, which is where the pain comes from

[@UnityGymOnline]

@@Snakefreebander that depends if the labrum is detached or not. There's no going back from Surgery Blake, which is why experienced sports physios and I don't recommend it as a first resort. And in many cases, surgery make symptoms worse, not better. Let me ask you a few questions Blake: 1) how long have you been working with clients for? (not how long you were at uni) 2) have you ever rehabbed a SLAP tear in a client? 3) have you ever rehabbed a SLAP tear in yourself? 4) how long during your Kinesiology degree did you study the labrum for? 1 week, 1 month?

[@zippydoo9533]

I'm avoiding surgery. Are these exercises for after having surgery or for people without having had surgery ?

[@UnityGymOnline]

Both, but I didn't have surgery, and I've made a full recovery after a SLAP tear in both shoulders. However, these exercises are just the warm-up for the workout that I did. My workouts progressed to more challenging exercises every 4 weeks as I got stronger and more flexible using a process called periodisation and progressive overload. If you really want to avoid surgery and return to peak performance, come and try our online personal training. It's only $1.75/day and you will get custom programs and 1:1 coaching. All from me (Rad, from the video), a guy who has been through the same journey you're on, twice. Check it out unitygym.com

[@Poofi3_841]

I have a slap tear for 5 years already in my left shoulder. I think it was was caused by to many (incorrect) weighted pull ups and heavy bench press for too long. So wear and tear is the cause. Two different surgeons adviced me not to operate it, because the surgery can damage the overal shoulder, so excersizes is the way to go. As you mentioned in the video it is not so much about hypertrophy or gaining more strenght in the rotator cuff muscles. However, it is all about the rotator cuff muscles working correctly together. I have done a lot of research, and in my opinion, the best excersizes I have found to 'reprogram' the muscles in order to enable good shoulder/scapular movement is doing variations of the kettlebell arm bar. I also do a lot of internal and external rotation excersizes both standing and/or lying down. I also do a lot of shoulder landmine presses. Both the kettlebell arm bar as well as the landmine presses also train the ceratus anterior to a high degree and both excersizes forces the scapula to follow the correct path/movement. I cut down on heavy benching and I bought me some gymnastic rings in order to do ring push ups. I have to say, this excerise does wonders for my chest. I have never felt this good of a contraction compared to barbel and- or dumbell bench press. Also, I have no issues with my shoulder when using the rings. Besides the hyperthropy, you use the rotator cuff muscles much more, since you constantly need to stabilize the rings. It also provides your scapula to move in total freedom, since you are not lying on it as it is the case with bench press. My question to everyone: The deep pain in my labrum comes and goes although I have full range of motion. Sometimes it is there for weeks and sometimes the pain is gone for weeks/months at a time. Do you people also experience deep pain after such a long time or does it also come and go?

[@UnityGymOnline]

most people still experience deep pain after years. Everything you described to rehab your SLAP tear has it's place. But the real magic lies in periodisation. We can't just stick to one set of exercises and expect to keep adapting.

[@Poofi3_841]

​@@UnityGymOnline Can you elaborate a little bit further on why periodisation is so important especially for shoulder health, in our cases a slap tear? Is it just using different repititions, weights, excersizes for a certain amount of time? Do you think that will make any difference in pain?

[@UnityGymOnline]

@@Poofi3_841 dealing with a SLAP tear really limits your range of motion. 😕 Initially in rehab, you'll notice that exercises are designed to keep your elbow close to your body to minimize pain. You're spot-on-raising your arm, especially when doing specific moves like horizontal abduction and external rotation, can be excruciating. As you progress, the idea is to gradually expand your pain-free range of motion. This is a variable in periodization. Alongside that, you'll adjust other variables like the weight you lift and the types of exercises you perform, such as scapular stabilization and rotator cuff work. Even training frequency, rest time between sets, and tempo. Periodization is a broad concept and it's tailored differently for everyone's goals. So it's hard to dive deep into all its facets in just a KZbin comment or even one video. 🤷‍♂ When it comes to SLAP tear rehab, the ultimate goal is to get you back to your favourite activities, pain-free. That's why I go into greater detail about this in my UMS Tribe Membership. There, I customize programs to meet your specific needs over time. Periodisation is too much to encapsulate in a short comment, but it's crucial for achieving the results you want. 👍

[@Poofi3_841]

@@UnityGymOnline So in this video here you explained that you started with these exercises on a daily basis not necessarily for hypertrophy, but to basically remind the scapular stabilizers and rotator cuff muscles to work together correctly. I understand that once these exercises are easy and pain free to do you either increase weights/ROM/more reps or change to other more challenging exercises (periodization). However, besides doing the daily exercises, did you also had a few times a week a real work-out for the rotator cuff and scapular stabilizer muscles? Because I currently found a nice group of exercises that I can periodize every 4 weeks. For instance: I do your exercises from the video on a daily basis, but in addition I also do other some other exercises a few times a week to focus more on a work-out (e.g. kettlebell holds/bottom up presses/arm bar, heavier external rotator exercises single arm landmine presses. However, I am afraid I would be doing too much. So on a weekly basis how much effort did you put into exercises besides the daily routine exercises mentioned in this video?

[@UnityGymOnline]

@schouten841 a lot! I only did this for 4 weeks, then this became my warm up. I have 12 phases of 4 week periodised programs that I created with two sports physio friends. It worked very well.

[@vaibhavgupta0]

Hi, thank you so much for this amazing insight. Had a quick query, Can we do these exercises without a resting period? I am just being diagnosed with SLAP 2 labrial tear, can I immediately start with these?

[@UnityGymOnline]

Hey there, thanks for watching and commenting. Yes, you can start these straight away. Eventually, you'll want to move to more challenging exercises. It's very important to keep challenging yourself, that's how you recover

[@windsurfer1408]

Good to see your video here. Quick question, I have type 3 slap tear. Is it ok to do these exercises with type 3 slap tear? I was thinking about surgery but want to avoid it if I can. Please help. Thank you in advance.

[@UnityGymOnline]

If you can do the exercises, then surgery is not my ho to solution. This video is specific to SLAP tear surgery kzbin.info/www/bejne/eoDafZafpdWKe80si=w_SjPmZKa9u7j5Kw

[@windsurfer1408]

@@UnityGymOnline thank you. I will check it out.

[@isaacgoldin4998]

Hi! Thank you so much for the video. I was diagnosed with a Type 1 SLAP tear several months ago but since I had ZERO pain and just popping the doctors said it was nothing to worry about. Now I have developed rotator cuff tendonitis bc my shoulder is trying to compensate for the tear. Getting and MRI with contrast (arthurgram) soon. Any tips? When should I avoid surgery? Im only 20!!!! I want to be 100% so if surgery is my ONLY option than so be it, but I hope it isn't.

[@UnityGymOnline]

I doubt surgery is your only option. I made this video to answer your question kzbin.info/www/bejne/eoDafZafpdWKe80

[@Voseo00]

I dislocated my shoulder and tore my rotator cuff 7 weeks ago. PT is going well, and I was just wondering: will I ever be able to do pull ups, one arm pull ups, muscle ups, handstand pushups, deadlifts, or hang cleans ever again? I see that many people have sad endings to these stories.

[@UnityGymOnline]

If you do the right exercises to get back to full strength then I believe you will be able to. I've made a full recovery with both shoulders, if you need help, come and join my online personal training. It's only $1.75/day and you work with me, get custom programs and 1:1 coaching

[@TheCouttsy]

Generally feel it when bowling, bench or dips... but improving gradually. I thought it was a minor peck tear but it's either slap or the labrum

[@UnityGymOnline]

Sounds like this strategy could really help you.

[@FiqqyBlake-lc1od]

How are u rn

[@sethjoseph4119]

Thank you so much for posting this video. Quick question... I have a SLAP tear (TYPE 2) that has been affecting me since 2017. Are these exercises safe for a Type 2 tear? Thank you so much in advance!!

[@UnityGymOnline]

Yes, the exercises shown in the video are safe for a Type 2 SLAP tear, but it's important to note that what you're seeing is just the warm-up phase of a comprehensive SLAP tear rehab workout. Managing a SLAP tear effectively requires a structured approach that goes beyond just warming up. To get the most out of your rehab and ensure a safe, effective recovery, I recommend joining the UMS Tribe Membership. In the membership, I can create a customized program tailored specifically for your SLAP tear rehab. This program will guide you through each step of the rehabilitation process, ensuring that you not only perform safe exercises but also follow a regimen that's optimized for healing and strengthening your shoulder. Joining the UMS Tribe Membership will give you access to personalized guidance and support, which is crucial for dealing with a longstanding issue like yours. Here's the link to join unitygym.com/ums Let's work together to address your SLAP tear with a program that’s designed for your specific needs. Looking forward to helping you on your recovery journey!

[@sethjoseph4119]

@@UnityGymOnline thank you! I will look into your recommendations/programs 👍

[@jeff8693]

solid details....u didnt rush thru the imp tech parts tu

[@UnityGymOnline]

Thank you very much

[@nghiphan3096]

Hi, great video! I'm doing this everyday. Question: Would a massage ball work as an alternative for the medicine ball?

[@UnityGymOnline]

good stuff, I'm happy my video has helped :) It does work, but it's not nearly as good as a med ball. You don't get the same range of motion.

[@nghiphan3096]

That's very helpful to know! Thank you so much

[@EXTREMEMEGALORDGALACTICSPARTON]

I had a slap tear repair surgery, do you think I could go back to playing rugby? I don’t have any pain and can comfortably do heavy over head press’

[@UnityGymOnline]

Yes I think you can. However, I recommend following a good strength program to strengthen the scapular stabilisers, rotator cuff and the prime movers. The SLAP tear will always be a weal link and prone to injury. So you have to make everything else VERY strong.

[@opti2k4]

I had slap tear diagnosed after i took MRI (8 months after injury). Initially bicep tendonitis was diagnosed but, I threated that and pain didn't go away. Few days ago I was doing 50 push ups and my shoulder started to hurt really bad day after. I went for MRI and besides slap tear (12-3 o'clock) I have tendonitis in suspraspinatus and subscapularis. After my injury I could lift my hand straight and on the side but if my right hand would go 6 o'clock to 2 o'clock I would feel a lot of tension in my shoulder (somewhere above humeral head). Also most pain I would feel is leaning on the injured hand while going to sit on the floor and taking off my T-shirt (near end of movement when external rotation in shoulder is happening). Pain would go from shoulder into bicep and stay for about half a minute, really painful. Now while I sit at work occasionally I would feel slight pulsating pain near slap tear, just sitting not doing anything. I need to start my rehab journey next week but I am concerned how long will it last. I would expect 8 months from the injury tear would heal and pain will go away but I am feeling more pain than I had. Looks like continuing weekly workout like it didn't happen was really bad decision. I didn't strengthen rotator cuff muscles specifically as exercises I did they did the work anyway.

[@UnityGymOnline]

I'm really sorry to hear about your struggles with the SLAP tear and the subsequent issues you've been facing. It sounds like you've been through quite the ordeal with your shoulder. You're absolutely right; without targeted strengthening of the scapular stabilizers and rotator cuff muscles, the shoulder's stabilization system won't function optimally, especially after injuries like a SLAP tear and torn rotator cuff muscles. Unfortunately, rest or just time passing won't improve this situation; it might even worsen over time. From my own experience and knowledge within the fitness industry, an effective rehab program is crucial for recovery and to prevent further damage. That's exactly what we focus on with our UMS Online Coaching. We tailor programs to your specific needs, ensuring you not only recover but also build a foundation that minimizes future risks. Our approach isn't just about managing symptoms; it's about addressing the root cause and strengthening the body comprehensively. Starting your rehab journey is a significant step, and having guidance can make all the difference. For less than $1.75 a day, you get personalized, 1-to-1 coaching and a proven rehab plan within the UMS Online Coaching program. This investment in your health is vital for your future self, offering a path towards not just recovery but also enhanced performance and reduced injury risk. Jump over to unitygym.com/ to learn more, and if you need more convincing, go and read our google reviews and click the 'Newest' tab to see loads of reviews from people with SLAP tears.

[@FirstStepTravelers]

really helpful, having problems for well over a year, I think this will really help

[@UnityGymOnline]

I know exactly what you're going through. This does work if you do it daily. You'll need to tigress to more challenging exercises pretty quickly because you'll notice a big improvement. That's a good thing though

[@FirstStepTravelers]

@@UnityGymOnline Thanks, love the videos you put out. Im heading to the gym to try it now!

[@UnityGymOnline]

how did you go?

[@FirstStepTravelers]

@@UnityGymOnline things are a lot better actually. I've returned to most normal exercises from before with exception of a few. I do still get random days where my shoulder feels like it wants to lock up when i raise it but it is so much better than it was. Been doing those exercises every other day!

[@UnityGymOnline]

@@FirstStepTravelers brilliant! Your perseverance is paying off. It's normal to still experience some off days where your shoulder might feel stiff or uncomfortable. That's just part of the healing process. Remember, it's crucial that you keep challenging yourself with progressively more demanding exercises as you notice your strength and mobility increasing. Our bodies are incredible at adapting, and providing that consistent challenge is key to continued progress. As for those random days when your shoulder feels like it wants to lock up, try this: on your rest days, keep your shoulder lightly active. This could be through gentle mobility exercises or even just some light stretching. Keeping it moving can often help alleviate those feelings of tightness. Keep up the great work, and I'm always here if you need any more guidance! 💪😊

[@Whatta-Man]

I’m curious what your thoughts are on products out there like the “Shoulder Reliever” and if you think they work, are useful, etc. I’m trying to avoid surgery on my SLAP Tear currently.

[@UnityGymOnline]

I have some basic equipment that I use on my shoulder. The more basic, the better. If you go to my channel you can see the equipment I use. But none of it come close to the effectiveness of a good strength and mobility program. If you want to avoid surgery, I highly recommend joining me in the UMS Online Coaching. It's only $1.75/day, I'll write you a custom rehab program and provide 1:1 coaching. If you're serious about avoiding surgery, this will be invaluable. Check it out unitygym.com

[@jewjew_bean]

So I know you're supposed to keep your arm locked in that position without bending your elbows for a lot of the wall exercises with the ball BUT Are you still supposed to keep your elbows locked when making the circles?

[@UnityGymOnline]

Yes you are. A small bend is OK, but try to keep it straight

[@HMS20th]

Should I stop my bodybuilding workout while doing physiotherapy exercises for shoulder labral injury? Thank you

[@UnityGymOnline]

It's not that simple. Everyone is different. When I wrote labral tear rehab programs they always challenge people as much as possible whilst being safe. I'd have to see where you're at. Either way, you progress to more challenging phases very quickly. Have you got the slap tear rehab blueprint? unitygym.com/slaptearblueprint

[@Qwertxyz-q9r]

Sir should i do this and join your program or i can join without doing this

[@UnityGymOnline]

If you join my slap tear rehab program, I'll be writing you a customised program. This may or may not be included depending on what your symptoms are. Jump into our online personal training so I can get you started, even if you don't like it you can just cancel. Very little downside with potential for life changing upside. Read our google reviews if you still doubt it. Or if you're ready, join here unitygym.com/slaptear

[@roopeshkc]

I had undergone SLAP tear surgery. Its 3 months now . Still cannot recover completely . If i pick small weights its generating pain in shoulder . Will this workout help me? Please advice

[@UnityGymOnline]

Yes this will help, but this is only the warm up for a rehab workout. I recommend joining our online personal training. It's only $1.75/day and I'll write you custom programs Plus you get 1:1 coaching. Check it out here unitygym.com

[@traderbharani]

I have shoulder labrum tear in bankart lesion. Its been 11 months. Slight improvement but no stability in my shoulder and having pain even if I lift small weights. Can i do these exercises to fully heal like you? I am also an calisthenics athelete it's been nearly a year of not doing a handstand. feeling very low that i will not able to that in my life again but i saw your video and got a hope.

[@UnityGymOnline]

Hello, there is definitely hope! Go to my page and watch my video on dealing with pain when doing handstands. I filmed that last month which is 5 years after my SLAP tears, no surgery! However these exercises are not enough to fix you. This is the warm up for phase 1. There more to do in the shoukder rehab workouts, and we progress to more challenging exercises as your pain decreases. Come and join our online personal training and I'll write you a full program, plus you get 1:1 online coaching. It's only $1.75/day check it out unitygym.com

[@EJ-kz5gk]

Thank you for the content; I'm looking forward to trying it out for my SLAP tear. How much should the medicine ball weigh for the first three exercises? Where can I find the additional SLAP tear recovery videos you reference at the end of this video? I'm looking to progress after doing this initial set of exercises.

[@UnityGymOnline]

You're welcome 😊 a 2lbs medicine ball would be ideal. All the periodised phases of my SLAP tear rehab programs are available in the UMS Tribe Membership here: unitygym.com/ums

[@LucindaDelgado-j4w]

I just got diagnosed with a minor slap tear and the only thing they could recommend is surgery. However, I only have pain when doing some movements and not others. I really don’t believe I need surgery as I still have been working out but I don’t want to tear it. I’m not sure what I should do or not do.. I noticed lay pull downs don’t hurt but dumbbell flys do.. flat bench hurts but elevated dumbbell press doesn’t. Dead hangs hurt but pushups don’t. I’m so confused. I weight train everyday and just need help learning what to do and not do. What modifications I can use and I feel hopeless. Any recommendations on what not to do or another way to do them. I really want to be able to still work on upper body effectively. Any suggestions for a gym girl. Pleaseeee..

[@UnityGymOnline]

@@LucindaDelgado-j4w Hi Lucinda, being told to go straight to surgery is terrible advice. Some surgeons are giving terrible advice. You only need surgery if a rehab program fails, and it's a smart move to look at other options as surgery is irreversible. I can see you've joined the UMS Tribe Membership, well done! I've already reviewed your questionnaire, created a custom program for you, and sent you a personalised welcome video :) Let's continue our chat in the app.

[@LucindaDelgado-j4w]

I joined their program a couple weeks now and it’s helping so much. Worth it!!

[@UnityGymOnline]

@@LucindaDelgado-j4w thanks Lucinda 😊

[@BboyCorrosive]

Caught one of these in the left recently, think im in the early dont do overhead stuff phase. Currently doing row hold, internal and exterior resistance holds

[@UnityGymOnline]

Good stuff are doing these exercises I show in this video?

[@BboyCorrosive]

@@UnityGymOnline I will be in a couple weeks, taking it light for now as it only started a few weeks ago so is quite acute at the mo

[@UnityGymOnline]

@@BboyCorrosive I recommend starting these immediately, this is day 1 stuff

[@BboyCorrosive]

@@UnityGymOnline will do 😎

[@kalfried]

That was a good video, thank you.

[@UnityGymOnline]

you're welcome, thanks for commenting.

[@ZiipZFrands]

This video is great and I'll definately be looking to implement hanging into my rehab. Would you recommend these movements with a posterior - inferior (6 o'clock - 9 o'clock) undisplaced labrum tear? I'm worried that some of these workouts may react differently as my tear is not a SLAP tear.

[@UnityGymOnline]

I'm glad you found the video helpful! Yes, the concepts I discuss in the video are generally applicable to any kind of shoulder labrum tear, including a posterior-inferior tear like yours. However, keep in mind that every individual's condition is unique. So if you ever wanted a custom program, you can get that with the UMS Tribe Membership.

[@Dr.guydoingthings]

Is this prep or post op? I scheduled a slap tear surgery on January 16th.

[@UnityGymOnline]

this is for both! The stronger you are before you get surgery the better the chance of success. AND you need to strengthen your shoulder as much as possible post op. I highly recommend you start rehab now. You may find that won't need the surgery. I didn't :)

[@srt8turboawdjeep146]

57, multiple shoulder docs saying I need surgery to attach the mri confirmed torn biceps tendon to the humerus ... told no rehab possible, the tear will progress and when it fully tears its too late to do the surgery and you live with half a biceps and deal with the other biceps balled up at the elbow. Your video disputes this????

[@UnityGymOnline]

@srt8turboawdjeep146 the physical therapists that work with say that if the tendon is still attached, then you can rehab it. Don't get advice on a sports injury from doctors, see a sports physical therapist.

[@petar_iliev]

@UnityGymOnline what was the tear classification level - 1 or 2 or ...? Does the tendon re-attach a bit or more with time due to these rehab exercises or the pain goes away? Thank you very much for sharing and the work put in!!! Hope it helps many people to avoid surgery.

[@UnityGymOnline]

if the tendon is still attached then it can repair. Think of it this way, you can always get surgery if it's needed. But you can never undo surgery. If I were you, I'd be following a program to rehab my SLAP tear with a coach like me that knows exactly how to deal with it. If that doesn't work, get surgery if you feel it's the best move.

[@refixed]

I'm mid 30s, suffered a SLAP tear this past northern-hemisphere summer while wakesurfing, shocking pain in the bicep as you described that subsided after a day or so. My physio thought originally it was a rotator cuff tear, which surprised me as I have pretty balanced shoulder strength. I stopped working out altogether to try to get it to heal. It would kind of start to get better, but then plateau, so I didn't end up getting in for an MRI until a few weeks ago thinking its the rotator cuff, and low and behold they now think it's a SLAP tear and I have an appointment with a surgeon booked. The weird thing is I've been back in the gym for a month or two now just to get active, because I'm starting to get pudgy lol. I do some of these workouts you've illustrated already for other past injuries, and I've been mixing in lightweight curl and presses for vanity, and funny enough, I have been feeling like my shoulder is getting better! I hope this continues, I'm going to add your routine daily. I don't have the time or desire to deal with a 6-month recovery from surgery on my dominant side. Thanks a lot.

[@UnityGymOnline]

I'm really glad to hear that you've noticed some improvement in your shoulder by getting active again and incorporating certain exercises into your routine. It’s interesting, isn’t it, how sometimes movement and targeted exercise can begin to address issues that we fear might need more drastic measures? I want to be very direct with you about considering surgery, especially at this stage. Surgery is an irreversible step, and quite frankly, in many cases of SLAP tears, it does not guarantee improvement. In fact, many people find that their symptoms remain the same or even worsen after surgery. Given your recent progress with exercise, it's a strong indication that a non-surgical route might be the best path forward for you. This is precisely why I recommend joining the UMS Tribe Membership. The program I've designed and tailored for individuals with injuries like yours focuses not just on healing but on strengthening and conditioning the body to prevent future injuries. It's comprehensive and considers your entire musculoskeletal health, not just a symptomatic approach to a single issue. Please, before you proceed with any surgical consultation, consider giving the UMS Tribe Membership a try. I'll work with you to create a program specifically for your shoulder's needs. And if you take a moment to read through some of our recent Google reviews, you'll see plenty of testimonials from individuals who were in similar situations with SLAP tears and have experienced significant, positive changes through the program. Your body's response to the exercises you've already incorporated is promising. Let's build on that momentum without the risks that come with surgery. Here’s the link to join a 30 day free trial of the UMS Tribe Membership and start your journey toward a fully recovered shoulder: unitygym.com/ums Remember, recovery is not just about getting back to where you were but making sure you're stronger and more resilient than before. Let’s get you back to wakesurfing without the shadow of surgery looming over you.

[@gabrielbraga9939]

I injury my shoulder over a year ago! I’ve tried everything, Physio, Osteopatia, PRP, the pain keeps insisting! Now I have to go surgery! I can’t manager this pain anymore! 12 months in a lot pain! This injury has destroyed my life. Doctor said to me that I need repair the labral tear and remove the paralabral cyst. Should I try your exercises? Thanks

[@UnityGymOnline]

I'm really sorry to hear about the pain you've been dealing with, and I can completely understand how frustrating this injury must be for you. That said, I would absolutely not rush into surgery just yet. Surgery is something you can never undo, and in 60% of cases, symptoms don’t improve after surgery. Think about that! Before going down that road, I strongly recommend trying my program for at least 12 weeks. It’s specifically designed to improve shoulder health, even for injuries like yours. You might find that your pain reduces and your shoulder function improves without needing surgery. Also, go and read our Google reviews. If you click the "newest" filter, every 5th review is from someone getting a life-changing result with a SLAP tear after working with us. These people tried physical therapy, saw surgeons and doctors, and nothing worked until they did our program. If after that time you're still struggling, surgery can always be the next step. But give it a shot-you might be surprised by the results! Get started here unitygym.com/slaptear

[@Galius345]

Did you completely tear your labrum? I tore the whole front of mine completely and I am really trying to avoid surgery. I know you aren't a doctor or anything but do you think I would be fine not to get surgery and just strengthen my shoulder enough. Hypothetically I don't need it if my shoulder is strong enough right?

[@UnityGymOnline]

That's correct. If you can perform the required rehab exercises then you don't need surgery. Surgery can't be un done and often makes things worse. So it shoukd always be a last resort. BUT ... you must follow a tried and tested rehab program. If you mess around and try to piece something together yourself from KZbin video, it won't be effective. If you're serious about fixing your shoulder, come and try the UMS Tribe Membership. Once inside, I'll create a custom program for you that will fix your shoulder. It's affordable and very effective. Check it out unitygym.com

[@sandrakhouryy]

Hello, i have slap tear t2 in my left shoulder for 2 years and yesterday the doctor told me i have to do surgery, do you think exercises can help me recover without surgery?

[@UnityGymOnline]

I KNOW exercises can help you recover without surgery. Get the slap tear rehab blueprint. It will teach you how you can fix your SLAP tear without surgery unitygym.com/slaptearblueprint

[@Cookie.Monster831]

Did you have clicking in your shoulder? Is it ok to work through these if you sometmes feel clicking in the shoulder with certain movements?

[@UnityGymOnline]

@Cookie.Monster831 yes I did and yes it's OK. As long as your baseline pain doesn't increase. Grab my slap tear rehab blueprint, unfortunately KZbin doesn't allow clickable links on shorts anymore. You can go to my channel and there is a clickable link there. Can you see it? Or just type this👉 unitygym.com/slaptearblueprint

[@carlosluisbr]

Should i wait until i have the mri results first. Its not definitive the diagnosis but based on your video and symptons thats 100% what happened to me… looking forward to getting this pain fixed and getting back to lifting

[@UnityGymOnline]

If you can do the exercises needed for rehab, without tpp much pain, then yes, get started now. Still get the mri though

[@carlosluisbr]

@@UnityGymOnlinewhen i join with you for consultation do you give exercises right away or wait until i get results. Have the mri scheduled for next week

[@UnityGymOnline]

@carlosluisbr when you join the ums online coaching, you will fill out a questionnaire immediately. I use that information to create a custom program for you in the app. Then you get as much 1:1 coaching as you need, and all that for $1.75/day Learn more here unitygym.com

[@NuketownChill]

I wanna ask you.. please advise me. I’m having this issues since 2020. I’m pretty advanced in rehab. How much max I can go on weight lifting… chest max? Shoulder max? Such as chest incline. Shoulder press And shoulder letheral with dumbbells.

[@UnityGymOnline]

that's not a simple answer, I'd have to work with you and watch video of you doing those exercises to guide you. That's what our online personal training is for. However, these videos will help you understand: kzbin.info/aero/PLlf1IWJpw_mB-4YDmqGsHyi7uG25FHDc5&si=N8QghvcuPYWLs62O

[@connorcooney5037]

I just got a cortisol shot in my shoulder for a SLAP tear, how soon should I or could I begin a rehabilitation exercise? I’m an avid lifter and this injury is soul crushing

[@UnityGymOnline]

You're right to think about rehabilitation, and starting as soon as possible is key. Post-cortisol shot, it's crucial to begin rehab exercises to aid in your recovery and get you back to lifting. However, the type and intensity of exercises should be carefully selected to not aggravate your shoulder. I recommend you join the UMS (Unified Movement System) and start with a free trial. In the UMS, I can create a custom rehab program for you that takes out all the guesswork. This program will be tailored to your specific needs, ensuring a safe yet effective path to recovery. With your SLAP tear and recent cortisol shot, it's essential to have a structured and well-thought-out rehab plan. As an avid lifter, I understand how soul-crushing this injury can be, but with the right approach, you can definitely work towards getting back to 100%. The UMS program will provide you with the guidance and support needed to navigate your recovery efficiently. Let's get started on your journey back to full strength. Here’s the link to the UMS free trial: unitygym.com/ums I'm here to help every step of the way.

[@roychamy8229]

Hi Rad! Thank you for the so much needed help and HOPE! For the last exercise, the dunbels one, how many sets of 12 repetitions you do? 3 sets of 12? i get a dull pain right at the bicep tendon when i do a specific movement due to the instability that actually came at later stage after the injury, and now need to rotate my arm as if i am scratching my back to unpop and alleviate the pain, it is still okay to do the exercises when still experiencing the pops and light pains in the labrum? I got slap tear 3 months ago. Thank you for your generous help.

[@UnityGymOnline]

Hi Roy, glad I can help mate :) Yes you can still do the exercises, just take it easy and don't rush the process. Download the program using the link in the description to get the sets a reps ranges.

[@roychamy8229]

@@UnityGymOnline thank you ,

[@UnityGymOnline]

you're welcome :)

[@TomaszAbr4mowski]

I will try it

[@UnityGymOnline]

Great work, get on it.

[@yobased2872]

hey I had a question- I was spinning my right arm around in a circle going clockwise (from my own perspective) for like 5-10 minutes and felt a slight subluxation for a few seconds as I did this. The next day, I noticed a clicking in the shoulder when rotating it in the same direction. I've had it in a sling ever since in the hopes that, if it's a partial labral tear, will it heal naturally. Can you please recommend how long I should keep it in the sling for? Thanks.

[@UnityGymOnline]

Well the first thing you have to do is get a proper diagnosis. I can't give advice on an injury that we don't even know if you have or not :)

[@yobased2872]

@@UnityGymOnline Thanks for replying. They were very slight subluxations lasting only fractions of a second. I have no pain, but I had those clicks when rotating it the following day that I didn't think were there before. I really can't afford a $400 orthopedist visit just for them to refer me for a $3000+ MRI, so I'm just pre-emptively treating myself here with a sling in the case it did partially tear. I heard from another video that dislocations should be treated with 3 weeks in a sling, so I'm trying that (while taking it out to stretch). I figure that couldn't hurt and I'll see where I am in a few weeks. Any further advice you can spare would be appreciated. Thanks.

[@UnityGymOnline]

@@yobased2872 to be honest I have no experience with dislocations. The injuries I've had and rehabbed I'd confidently call myself a rehab expert on. But something I've never dealt with before, I won't give advice on as it would be negligent. Sorry I can't help

[@yobased2872]

@@UnityGymOnline Ok I appreciate you taking the time to reply. Thank you!

[@UnityGymOnline]

@@yobased2872 you're welcome, I appreciate you watching my video.

[@PantherBlackAudiRS]

Thx for video, I have a partially torn supra and labral tear. I can do all the exercises however at 12:19, this is extremely challenging and I can only abduct the injured side to like 20 degrees without a sharp pinching pain in posterior shoulder. What would you suggest for modifying this?

[@UnityGymOnline]

do the same exercise but reduce weight, volume and range of motion. I recommend watching this playlist on your exact problem. Apply this to your training and it will help a lot kzbin.info/aero/PLlf1IWJpw_mB-4YDmqGsHyi7uG25FHDc5&si=41SkiVriBbRYdDNr

[@PantherBlackAudiRS]

@@UnityGymOnline thank you. Probably the worst injury to date, atrophied rear Delt and so much pain.

[@UnityGymOnline]

@@PantherBlackAudiRS me too bro, worst injury by far. Absolutely sux. But you can get back to 100%, if I can do it you can too! Have you got my slap tear rehab blueprint yet? unitygym.com/slaptearblueprint

[@AJ-jp7fz]

Very informative video... one question. Why do I feel clicking and nerve tingling whenever I put my shoulder in the external rotation position in the 3rd exercise? (the row then eternal rotation). I've had a SLAP tear for a while, and for some reason that specific "field goal" position aggravates things. Will continuing to do that exercise make it worse?

[@UnityGymOnline]

Most likely because you're experiencing joint glide. If you really want to fix it, I recommend joining the UMS Tribe Membership. Once inside I'll create a custom shoukder rehab program for you. Check it out unitygym.com/ums

[@AJ-jp7fz]

Thank you for your response. Would you need to know my medical history before purchasing a plan to see if it's fixable? I've had nerve pain that starts under the armpit and goes down into the fingers. Unfortunately, 3 physical therapists couldn't explain why it's happening. A doctor said it's the labral tear pressing on the nerve. I also feel like there are issues with my shoulder blade. It feels like the shoulder blade is disconnected from the shoulder, and I can't feel it contract when I "squeeze" the shoulder blades together. Lastly, I've been doing PT for like a month, but I felt a random subluxation today where the shoulder kind of popped out and felt tingling/hot. Fear I also have a rotator cuff issue along with a SLAP tear going on as well. It's as if rotator cuff exercises have made everything worse @@UnityGymOnline

[@cindysmallwood5961]

Should I hold off on doing shoulder presses or any other strength training exercises while going through this rehab? I feel pain even in bicep curls and chest presses too.

[@UnityGymOnline]

hi Cindy, no you should continue strength training but there needs to be adjustments to your program. Watch this short video series kzbin.info/aero/PLlf1IWJpw_mB-4YDmqGsHyi7uG25FHDc5&si=6aYKOPA2CBr-4IJv And download the SLAP tear rehab blueprint 👉 unitygym.com/slaptearblueprint

[@cindysmallwood5961]

@@UnityGymOnline Thank you SO much for your quick response! I really appreciate the advice. I want to heal but also don't want to do further damage. I appreciate you and you sharing your knowledge.

[@UnityGymOnline]

@@cindysmallwood5961 it's my pleasure

[@laobanwang9257]

thank you very very much!

[@UnityGymOnline]

you're welcome! I hope this helped you. I've recently made a free blueprint for SLAP tear rehab, check it out unitygym.com/slaptearblueprint

[@MrAaadddsss]

i have had issues with a 6 year old partial slap tear. do you think there's hope for recovery even when its so old an injury?

[@UnityGymOnline]

100% have a read through the SLAP tear rehab blueprint, it will teach you all about it. unitygym.com/slaptearblueprint

[@richdudecamaro]

I look forward to trying this workout on my 15 year old slap tear injury that has basically made my upper body useless 😔 I don’t see a link to those rubber bands you’re using?🤔

[@UnityGymOnline]

sorry, Medicine ball: amzn.to/46OMdBN Theraband tubing: amzn.to/3GAnGFX

[@petercoverdale5003]

Your rehab routines are excellent. I refer all my patients to your website. I am going to have to bite the bullet and hassle you for patient cards (advertising to give to patients to get them to your website).

[@UnityGymOnline]

Thank you very much! That's such a kind gesture 😃

[@marcosmoralesjr2911]

I had labrum surgery 8yrs ago and now getting back into working out. Im starting to feel discomfort on my surgery shoulder and wondering if this specific regimen would help out my shoulder? Thanks in advance!

[@UnityGymOnline]

Yes it's a great place to start. There's a lot more to do, which is covered in our online coaching. But this is the daily warm up before your shoukder workouts, and can be done everyday.

[@marcosmoralesjr2911]

@UnityGymOnline Okay. In order to receive the online coaching, do I go to your website?

[@UnityGymOnline]

@@marcosmoralesjr2911 you go to unitygym.com/ums and join there. Once you've signed up, you will complete an onboarding questionnaire that I will use to create a custom program. I'll then record a welcome message explaining how you use the app and your program and we get started. Then when you need coaching and guidance, you record yourself and upload to our forums. I record personal coaching videos to give you feedback. it's the most cost effective online coaching I've seen and will have a huge impact on not just your shoulder, but your whole body.

[@merarirebollar5395]

What if your shoulder pops when doing the workout? Should i readjust or keep going?

[@UnityGymOnline]

Popping is usually a subjective thing. It's not a term I've heard any physios use before so ypur definition of popping is probably different to mine. But my shoukder made all sorts of clicking sounds and popping sensations. It's due to the inner unit not functioning properly which is why you do these exercises.

[@duzabiit]

Is it normal for shoulder to still click at first when starting to do these exercises?

[@UnityGymOnline]

yes it is

[@fadidabban]

How do I integrate this with swimming ? I’m a recreational swimmer and I do the exercises however it’s hard to not swim for a long time.

[@UnityGymOnline]

Well if you follow my SLAP tear rehab your shoulder will improve quickly and it won't be an issue anymore.

[@Ethan-rm4th]

How long after the actual injury should I do these because I tore my left labrum over a year ago and my right one just a couple weeks ago

[@UnityGymOnline]

Immediately, motion is lotion 😃

[@Poofi3_841]

Is it in your opinion that dead hangs (2 or 1 arm) are not making the slap tear worse due to the fact that the long head of the bicep is attached to the labrum and while doing the dead hang the bicep is fully stretched? I have done dead hangs (with both arms) daily for over a year now and while it didnt solve my pain that I have from time to time, it also did not increase. I am now also trying to do the one arm dead hang after my daily scapular, rotator cuff excersizes. How many times do you suggest to do the 1 arm deadhang? Big thanks for your time and effort of answering our questions!

[@UnityGymOnline]

So that's not how the long head of the bicep works. The long head is shortened at it's proximal end during a dead hang. It is at maximal stretch at shoulder extension, like at the bottom range of a dip. I only do 1 arm hanging once a day, but there is a lot of progressive overload that I've gone through to get there. It is an intense exercise and you need to be careful.

[@Poofi3_841]

@@UnityGymOnline That makes perfect sence! So dead can basically not worsen the slap tear. Check! Well I have been hanging on 2 hands for a long time now, almost daily 2 x 1 minute. I wonder if 1 arm hanging will have a much bigger effect for slap tear recovery than using 2 hands. By the way, do you prefer dead hanging normal shoulder width or do you also alternate in width from narrow to wide?

[@UnityGymOnline]

@@Poofi3_841I do normal shoulder width. But just to clarify, dead hanging can absolutely make your SLAP tear symptoms worse. It's just that, the long head of the bicep is not at full stretch like you described. It totally depends on your pain free range and the strength of your inner unit of stabilisation muscles i.e. rotator cuff and scapular stabilisers.

[@Poofi3_841]

@@UnityGymOnline Understood. That's the thing of it. I do not feel pain with normal movement in full ROM. Of course I can aggravate it to feel the pain by doing stupid movements. However, these movements are not normal ones we use during training or just in normal life. By the way, I saw one exercise on a YT channel from Tom Morrison and it is called 'Dumbbell Shoulder Rotations'. What do you think of that excersize?

[@UnityGymOnline]

@schouten841 I don't know that exercise by name, but there's a real misunderstanding around exercise selection. What's more important is programming. So, no matter how good an exercise is, it's how and where it fits into a program. It needs to be right for based on your capabilities, and you need to use periodisation. So you don't do the same thing for too long. People are a little confused around good and bad exercises.

[@masongluth6759]

Been dealing with a labrum tear since september (4 months) going to try this.

[@UnityGymOnline]

Great work, get on it 👏

[@masongluth6759]

@UnityGymOnline any other recommendations? I've been hitting cardio, legs, and core for over a month now and am dying to get back to pull ups, curls, and chest workouts

[@UnityGymOnline]

@masongluth6759 dude if you're that serious, don't look on KZbin for answers. You'll NEVER get more than a fraction of what you need. Come and join the UMS tribe membership and I'll create a custom program for you. Plus you get coaching from me and the team. Start a 30 day free trial now, let's do this! unitygym.com/ums

[@alpmutluprod]

Hey love what you are doing, I had a dislocation on my shoulder while playing football in 2018 and i got diagnosed with slap tear however it never really hurt. I couldn't get pass the test and doctor said surgery is needed asap. However from then i never trained or did anything, i can pretty much do everything with my shoulder but lets say if i get blocked playing basketball very hard overhead it might pop out again causing major pain for seconds and goes right back in, in 10-15 seconds. The last time I dislocated my shoulder was two years ago. However i still do play soccer a lot and never experienced this however I am worried that when I get old this might be a big problem for me. I avoid overhead movements, sleeping on my face with my arm up actually dlslocated it before because of the over head movements that i woke up with. Is this also helpful for full tears? Have you had a problem like this since you said you experienced slap tears.

[@UnityGymOnline]

No I haven't had these problems because I strengthened my shoulder after the injury. This will help you a lot. But it is only the beginning. You will need to use progressive overload and Jeep challenging yourself. Grab the program in the description of this. It will tell you all about it

[@ethanwiles4006]

Hi sir, I’ve been dealing with a shoulder injury for 5 months now and just found out it’s a SLAP tear. Do you think 5 months is too late to be able to help or do you think you’d still be able to help me out. I took a big hit in hockey and don’t remember feeling it “dislocate” just felt pain in that area and couldn’t move it for a few days after. Slowly got better enough to work through it and play golf and finish my hockey season but ever since then it’s not gotten much better if at all but I haven’t really rehabbed it. Do you think your program can still help me even though it’s been 5 months?

[@UnityGymOnline]

Absolutely, my program can still help you, even after 5 months. Shoulder injuries, including SLAP tears, can be complex, but with the right approach, significant improvements can often be made at any stage. I encourage you to check out the recent Google reviews for my program to see the experiences and results others have had. It's always helpful to hear directly from people who have been in similar situations. Moreover, to give you complete confidence in the program and its suitability for your needs, you can join a free trial of the UMS Tribe Membership. This trial will give you a firsthand experience of the program and an understanding of how it can be tailored to your specific injury and rehabilitation needs. With the UMS Tribe Membership, you're not just getting exercises; you're entering a comprehensive program that integrates strength, flexibility, and mobility training, all crucial for effective shoulder rehab. Plus, you'll have support and guidance throughout your journey. Here's the link to start your free trial unitygym.com/ums Give it a try, and let's work together towards getting your shoulder back to optimal health and function.