Torn Labrum Shoulder Exercises for Throwing Athletes

[@danielmahoney2961]

i’m a volleyball player and i’ve been managing my slap tear for the last 4 years and get periods of no pain and periods of agony i’ve been doing these exercise for 3 weeks now and i can see a significant increase in stability around my humerus and so much less pain thank youuuuuu

[@OverheadAthletics]

Thank you for sharing this! Keep up the hard work!

[@aqetjdho]

How are you?

[@canvasofmastery]

I’m not a throwing athlete but I have a slap tear. It’s a deep one too. I still believe I can heal without surgery and have a better quality of life. Thank you

[@grod4243]

I’m on the same road to. I’m rooting for you

[@stevedaddy3498]

Idk I hope you heal up man I've had a tear in my left shoulder since 2019 hasn't heald much I don't know if a deep one is gonna get much better I guess your tear must be smaller than mine i hope so however my shoulder snaps like it catches on something and makes a loud pop so I probably got multiple things goin on with my labrum and rotator cuff are both torn up just don't go to hard get well

[@canvasofmastery]

@@stevedaddy3498 I’ve been struggling with the pain for a couple years now. I’m not able to sleep on my right side due to how painful it is. I can’t do dishes, brush my teeth, cook, clean, or even drive without it feeling like my arm is gonna fall off afterwards. My doctor says that I need surgery but because I have bills and rent to pay I can’t take off of work for long. Plus even with the surgery it’s not even guaranteed that it’ll actually help or even ever fully recover. When I say heal I mean strengthen at least the muscles around the tear which my doctor says can help alleviate some of the pain and help with the quality of your shoulder which goes for anyone who has this horrible injury. Also strengthening my rotator cuff as well. The tear can’t ever heal. So at this point continuing the workouts that I learned in physical therapy is my only solution at this time… which even that still doesn’t truly guarantee that my shoulder will actually feel better, but I’m remaining hopeful even though I do have an extremely deep tear. It’s scary bc it make it more likely to just dislocate. I really wish the best for anyone who is struggling with this because it’s a real bitch. It’s even depressing how vulnerable it can feel. I can’t even throw a punch bc I know that I can completely blow out my shoulder. I’m only 25 and I really don’t want to live the rest of my life like this…

[@wicho9215]

@@canvasofmastery where you physically active before the injury

[@VarunSundriyal]

I’ve been doing some research guys. Stem cells into the torn labrum heals!

[@johnbartholomew2381]

Legit credible video.

[@OverheadAthletics]

Thank you for the comment!

[@Pressed_For_Time]

This was freakin awsome. Thanks so much for uploading these. The 2nd workout was probably the most affective as most of my pain comes from that max wind up when you torque your shoulders for the actual throw.

[@pedroivoufrj]

After my first injury to my left shoulder in 2014, which resulted in a Bankart lesion, I underwent surgery and spent over 12 months recovering. It was a really challenging period. Now, I've sustained a new injury, a SLAP tear, and I am planning to try a conservative approach to healing. I will rest for the next four weeks and then begin rehabilitation.

[@OverheadAthletics]

Sorry to hear that. Sounds like a good plan, although SLAP tears may require extended periods of rest depending on the severity of the tear. I would suggest checking out our video on types of labral tears. Here is the link: kzbin.info/www/bejne/aJSle31nrNprrKc

[@fred_rock]

I’ve had my labrum tear for 7 years. Definitely found these exercises helpful but the issue I run into is I’ll get months of stability and a couple times something as random as sleep will trigger inflammation, loose shoulder joint etc that sets me all the way back again. Very frustrating

[@OverheadAthletics]

Sorry to hear that. The stronger you get it the less likely this is.

[@aqetjdho]

How are you going

[@mugen9499]

Been doing some of these exercises and seeing major improvements. I’ll post another update in a month.

[@prismo2250]

Any updates?

[@mugen9499]

@@prismo2250 yep they work man, great results. I’m not 💯 but definitely working.

[@OverheadAthletics]

Love to hear it!!

[@OverheadAthletics]

Might do a whole series on this soon!

[@mugen9499]

@@OverheadAthletics these are amazing workouts. I also don’t even play baseball, these are great for boxers, mma, basketball, any athlete 💯🔥🙏🏽 thanks again brotha.

[@jorfrasus8681]

really interesting. Is this also useful for posterior labral tear? do you have any video addressing posterior labral tear? thanks so much

[@OverheadAthletics]

Great suggestion! Just filmed it. But yes still good for the posterior labrum

[@jorfrasus8681]

@@OverheadAthletics cant wait for it. I have posterior labral tear and it bothers me when I throw but am willing to take proper care of my shoulder to avoid the surgery

[@jacobcuculich4415]

Just got confirmed slap tear . Gonna use these workouts and try to be ready for next season man thank you

[@Idkstocks]

Good luck chief

[@OverheadAthletics]

Keep me in the loop!

[@85Afuller]

Sorry to hear that. How's it going now? I suspect I have the same injury and am hoping to get back to throwing for baseball without surgery. Hope you're having success.

[@jacobcuculich4415]

@@85Afuller Its going alright, been doing pt and exercises for it for about 8 weeks just getting back into light throwing after no throwing for 4 months. Definitely believe I can throw this year thanks to building up those muscles.

[@quincy2232]

@@jacobcuculich4415 Keep doing these workouts and get into bands and then don’t stop doing them. I never got surgery and bands helped more than anything. take it slow u got it

[@bosoxer4eva]

53 y.o. athlete with labral, rotator cuff and biceps repair in 2007. Took a couple years to get the arm feeling pretty good and it held up well for several years but the last couple years I get a really sharp quick pain on the back of the shoulder anytime I try to throw HARD. Doesn't hurt to soft toss, just when I put mustard on it. I don't think I actually hurt it again. Injections calmed it down briefly and doctor says the shoulder is arthritic and I'm lucky to even be playing. I'm not ready to give up. I can do any exercise and I feel like my ROM is pretty good as well. What specific exercises would you recommend I target? I know it's hard not assessing me, and I appreciate your help.

[@aqetjdho]

How are you doing

[@keisi1574]

The biggest problems I see in your comment are "Injections" and "doctor". Good luck.

[@27carloyu]

first video I've seen to correct that first exercise

[@Luisfigueroa999]

Been playing with Powell raises but will try the deceleration row you demonstrated. I had a slap repair and am stable plus pain free but still lacking ROM.

[@Jneal1013]

For wrestling I've had multiple coaches tell the best rehab to follow for labrum and shoulder problems is to follow rehab that pitchers do ! I've had labrum repair on my left and my right I get subluxtions at least once a month

[@OverheadAthletics]

Try these exercises out! I think your coaches are right!

[@mikeywillard28]

I just got my MRI back after I dislocated my shoulder for the 5th time. The doctor said I have no tears in my labrum or bone damage in front. All of my dislocations have been anterior and he was surprised. I have a divot slight tear in the back of my labrum and that’s where my pain comes from and instability. He as me doing 2 months of physical therapy to heal it without surgery. Would u recommend and exercises to help heal my labrum in the back of my shoulder? A lot of exercises only focus on the front of the labrum

[@twogoosey]

I had labrum (slap) tear surgery august 2020. At the gym I can do most things but I do tend to get some slight inflammation/irritation. Ex - decline bench press/high to low cable flys. What’s really depressing is I’ve taken up boxing recently and really enjoy it and I’m happy. I get slight inflammation in one spot in the front of my shoulder, near the bicep. I will do these exercises daily and see how it goes.

[@twogoosey]

And my slap tear was 3 to 9 o’clock

[@zohebansari6429]

​@@twogooseyi have 11 to 6 clock tear in first dislocation last month ,is it a big tear ?? My shoulder feels normal now with great range of motion without pain ...and after how many dislocation u got surgery??

[@higherlifts420]

Same here for lifting. I find incline bench at 15 or 30 degrees feels better than flat bench. Been 6 years and it hurts all day every single day still. I do everything the PT people told me to. Nothing really helps. It's quite depressing honestly

[@bernardmadden3892]

I used your excercise program and it fully worked. I have since gone back to more regular strength training program and it has seemed to regress significantly. I realize that you don't know my strength training program but I look to do everything that limits potential shoulder inflammation. Do you have any experience with this regression with strength training? Any advixe

[@OverheadAthletics]

This may be the case. Start slowly and superset your regular exercises with these exercises!

[@JohnDoe-so7ss]

Tore my labrum last summer and pitching my first game tomorrow, hopefully it don’t hurt too bad

[@OverheadAthletics]

Hope it went well!

[@rawnj3872]

Let us know 😭

[@adrianmurillo142]

How did it go?

[@a.r.4093]

I've had a torn labrum for a while now in my shoulder, and it's caused really bad stabbing nerve pain in my hand when doing pushups or lifting weights. Would these exercises help with possible nerve impingement from a shoulder tear?

[@lukemullen7674]

i’m here on this video to help my shoulders get some more stability after 2 labrum surgery’s. I’m only 21 and I had a lot of nerve issues because my left shoulder which i just had surgery on In december had me numb all over my left side arm and leg and when I really fucked my right one which was a lot worse than my left I had bad nerve issue up my neck into my head that would cause awful pain if I started moving a lot or working out. The things that helped me the best were workouts like this and acupuncture when it came to manage but for my couldn’t fix it in the end. Just pay attention when it’s more nerve stuff because from what I gather from my PT people and surgeon is the nerve issues if there’s a confirmed tear might show how bad it is.

[@OverheadAthletics]

Do them in a pain free range and evaluate as objectively as possible your improvement

[@johnnybgood1169]

Excellent video! What are the names of the 3rd and 4th exercises?

[@OverheadAthletics]

Forward bend serrated lifts and wide squat rotational lifts

[@johnnybgood1169]

@@OverheadAthletics Thanks!

[@dylancompton5652]

I just want to note, this is the first time I liked and subscribed when asked😂 Great video, excited to try these!

[@nstokes811]

My 15 year old daughter has a small tear between 10-11 o’clock. She is a softball pitcher. She’s been doing physical therapy and hasn’t pitched for 2 months but still says her shoulder just aches/is sore all the time. Any advice for helping this soreness? I feel like because it aches all the time she believes PT isn’t helping. I obviously don’t know if it is or not but we were hoping the PT would help to avoid surgery.

[@chrishall2837]

Not a baseball players but played a lot of basketball and lacrosse in high school. 3 years later and realized I have a labrum strain. These exercises have really helped me after not much progress for months

[@christiancarter5726]

*watches first exercise* Oh thank God it's actually legit good advice

[@OverheadAthletics]

✊🏼

[@AndrewMullis-x7u]

I'm recovering from labrum surgery and just starting to throw again, but i still have pain when throwing, is this normal and will these help with that

[@lupcao144]

Hello I a have an anterior labrum tear, my physician suggests bankrt repair (the waitlist is 6 months), are these exercises also right for anterior labrum tears or do you suggest other exercise?

[@OverheadAthletics]

Start with these in a pain free range

[@shinyguy1]

So I noticed shoulder pain about a week ago and it hasn’t gotten better. It hurts to put my arm back in a back squat position. Can’t do a push-up. Should I start these exercises right away? Should I try to push through pain or will that aggravate it more?

[@OverheadAthletics]

Do not push through pain. Let it rest and start training in pain free range with these!

[@mak3830]

This is the same thing that happened to me man rn, have you noticed it getting any better in the last 3 months?

[@chadashton7029]

I'm not a thrower but I'm doing them anyways...lol...hopefully they will help for my general shoulder health and jiu jitsu.

[@OverheadAthletics]

Absolutely

[@BrodeyDoverosx]

Welcome to the exception lol. I’ve been doing Dr. Lock shoulder big 3 and all sorts of shoulder strengthening exercises for years. So, when I injured my right shoulder I actually have very good strength which allowed me to do the side lying exercise with a 5lbs dumbbell. ;-). Some pain, some instability as expected - there’s a new laxity to the joint that the proprioceptive system hasn’t adapted for yet.

[@OverheadAthletics]

That’s great! If it is painful I would drop the weight down a couple pounds and ensure your technique is as close to perfect as possible. Build some capacity there then build up.

[@tracybradley4448]

Hi, my daughter did have a labrum surgery. She’s a College sophomore softball player she had it in October and she’s been through recovery. They released her to start throwing. She’s a catcher the last week she’s had more pain than she ever had before surgery surgeon told her she should he wanted her to strength train. She strongly feels like it’s torn again I was going to use your videos to help her strength training but now I’m curious what your thoughts are on how easy that thing could be retorn? Hopefully she’s going to get a skan Monday.

[@OverheadAthletics]

It’s very unlikely that it’s retorn. It is more likely that her should is too weak and her mechanics are loading her shoulder excessively. If you’d like to schedule a consultation I’d be happy to help. Shoot me an email and we will get her right. [e-mail]

[@sky6814]

Hii i have a small labral tear shoulder can i fix with these excercises and how much time will it take please tell me please

[@laurathacker1160]

Hi, I am a bowler with a shoulder injury. I had a cortisone shot and 7 weeks of therapy. Some days it feels like it’s on the road for recovery and days like I never started therapy. When I throw a 15lb ball it feels like the top of my shoulder is ripping out. Is there any good exercises to help?

[@OverheadAthletics]

Why are you throwing a 15lb ball?

[@laurathacker1160]

It’s bowling and the 14 and up ball goes through the pins without deflecting. Most women’s and men’s pro bowlers uses 14 and up to 16. I just wondering if any good exercise I can do to strengthen it up. Right now I am not bowling trying to heal. Thanks Brian

[@mellespringer7244]

How many sets en reps should you do? And how many times a week? Super helpfull video btw, i’m striggling with labrum tear for 3 years now…

[@ntarantino]

Did you get come up with an answer to this?

[@elmtkhanop7409]

My Labral Tear is 3 to 6 O clock This Exercise Help ? Or Required Surgery? Plz Help me Sir

[@chrishernandez6171]

I popped my shoulder out like 10 times within 3 years and I have a partial anterior labrum tear.I went to pt for like a couple weeks but didn’t really take it seriously and my shoulder is still unstable and popped out about a month ago do u think it’s too late for this?

[@thomassullivan1207]

Are these activities I should be using post operatively? I had SLAP repair 4 weeks ago. Grade II.

[@OverheadAthletics]

Absolutely once your protocol allows. These are going to be too advanced for only being 4 weeks out. Come back to these in a few weeks!

[@zohebansari6429]

Sir i have question forgot ask doctor .....is 11 clock to 6 clock a really big labrum tear ?? Plz can u answer

[@ahuyn123]

I'm wondering how large was your tear? I have an anterior tear from 12 to 6 o clock..... :((( I'm so worried....

[@OverheadAthletics]

Fairly large slap tear. The larger it is the more likely to require surgery

[@benwalski2915]

Would this work for freestyle swimming with a tear?

[@eschelar]

Excellent video and thanks for the simple and clear description of what the labrum is. A lot of videos on this subject gloss over that. Double labral tear here, anterior, posterior.

[@OverheadAthletics]

Thank you! Keep the faith!

[@alteredcarbon9872]

Bro that’s the worst how often does your shoulder slip? I’ve had my right arm repaired now I need the left

[@alteredcarbon9872]

I just don’t believe this guy lol u need surgery but it’s horrible

[@tracybradley4448]

I should add she did do several of these types of workouts for a year and a half before the surgery

[@sugmasigma]

Thanks for this video. I’m a flag football player and I only throw on occasion, but I lift a lot of weights. My orthopedic surgeon told me I needed surgery but I wasn’t so sure. I’m going to try this first.

[@mohsinraza884]

Is it working or not pls tell me I am also suffering from slap tear

[@OverheadAthletics]

Best of luck!

[@OverheadAthletics]

It will work certainly but it won’t cure your torn labrum. If you get stronger, more stable and better organized the SLAP tear may not even give you issues anymore

[@KyhighschoolFB]

@@OverheadAthletics can I lift while doing these exercises

[@simong7202]

watching you do certain positions made my shoulder feel weird lol hopefully i can get this fixed soon

[@aqetjdho]

How are you doing

[@meorpaan9771]

Hi, from Malaysia, Just been diagnosed with Anterior Labrum tears on both shoulders and the dr said something about Bankart Lesion and Hill sach, would these exercises be feasible for me?

[@zohebansari6429]

Hey brother what's your condition now it have 5 months u still have problem on shoulder like re dislocation and pain??

[@meorpaan9771]

@@zohebansari6429 Hey bro, my condition's great, I tried to correct my posture and do some exercises, I also reduce my sport activities like 3 times per week just to be safe. Just don't go to the end of motion in any activites.

[@Shiaway]

Hello, i have a bankart lesion. Is it curable without a surgery?

[@OverheadAthletics]

You don’t cure Bankart lesion however, if you get your shoulder strong enough You can take a load off of it.

[@meorpaan9771]

Does this works with bankart and hill sach lesion?

[@BobBob-mj8pr]

is there any manual tests to tell if its torn?

[@OverheadAthletics]

Yes there is!

[@vasantpatil1812]

My right shoulder minor damage leabrel please needful exercise I help Physio but not relief after MRI

[@lastmadcow]

i had labrar tear and every doctor suggested surgery but me. i recovered non surgically

[@alexanderkienberger1748]

Would these exercises still work, if you have scapula winging?

[@OverheadAthletics]

Yes

[@srinidhir268]

Dose it pain when we do this exercise . It’s paining for me

[@bevanjt]

My son had a 12-6 tear from pitching and had surgery in June - he is just now doing flat ground pitching and he says it is really tight - we would expect that but how much should he press through and push it?

[@jacobclark4418]

Hi Bob, I am a pitcher who recently completed my labrum rehab. Same 12-6 tear. I just went off the mound a week ago in Akron and had some tightness but was able to get through but experienced problems after. Having gone through multiple tendinitis and a TJ rehab sometimes this just happens. Things I would be mindful of is How is the Range of motion in the affected shoulder? If he has decreased range of motion or discomfort/ pain going through the full range of motion, then do not push through. The tightness will persist and eventually turn into something that potentially shuts you down for a long time. Another question is how much do you work out the arm during the week? Sometimes tightness can be attributed to over working a muscle. Overuse injuries happen by trying to push through. If there are multiple (non-rehab) arm exercises done throughout the week then maybe look at dialing that back until the tightness is gone. Also has he continued his rehab exercises even after completing the rehab protocol? This is one of the most important things in my opinion because those exercises are meant to strengthen and stabilize. That stabilization makes sure every muscle is doing its job the way it is supposed to. Again, really focus on pain free full range of motion. That is key in a pitcher. Especially if he throws plyos or does driveline. Any lack in range of motion while doing those drills puts him at increased risk of injury. Hope this helps and wish you and your son the best!!

[@jacobclark4418]

@Bob Bevan

[@OverheadAthletics]

He should push a bit then back off. Rinse and repeat. Very important to make sure his mechanics are where they need to be to protect the repair

[@SureFeelsGood]

Last friday I fell on my shoulder after slipping...went to ER xray was fine, awaiting mri now in a few days. Spoke to ortho on phone who believes labrum tear. I've had occasional soreness but not terrible...worst issue is instability. I keep it mostly in a sling but very simple movements can make it feel like its going to pop out (like straightening arm and swaying gentle circles). Hard to say if stability has improved since friday...maybe slightly as in the beginning it would feel more unstable even in sling. My question: can stability get back to normal without surgery? I dont lift weights or play sports anymore now at 44 years old.

[@mintr510]

I have no choice but to get surgery. I will try those exercises after it

[@trippygoons5872]

does this work post op?

[@OverheadAthletics]

Yep!

[@nathanielpatterson6963]

Does this work if all I'm throwing is punches?

[@OverheadAthletics]

Yep

[@jaromvicencio]

Do these exercises apply for weightlifting athletes as well?

[@aaronjenkins7122]

Yes

[@OverheadAthletics]

Absolutely!

[@olitonottero7620]

love it

[@OverheadAthletics]

Glad to hear it!

[@rleonekc07]

Mine tore from bench pressing. Loud pop. :(

[@OverheadAthletics]

Yikes

[@thisman6205]

I'm not a throwing athlete, I just got mine from boxing. I gotta punch up a lot, my opponents tower over me since I'm short.

[@zohebansari6429]

Mam plz help i m boxer too had a lubrum tear depressing as f**k ...i have labrum tear from 11 to 6 clock

[@isaarunarom7830]

I'm a rock climber and I'm afraid to Not get surgery. Rock climbing is my fun Hobby, it's why I have a job, its why I get oit of bed, it's why I'm alive, I don't get to do it very oftin so I train like a body builder 6times a week and ended up with a labral tear. I can no longer do a single push up or a 2 handed pull up. I made PRs I Everylift I tried in the 2 weeks leading up to the tear. I need to know if this is gonna be a 40% recovery or 90% kinda recovery thing. Becuase I will legitimately kill myself if this is gonna take years to recover. I had climbing trips planed in May, and iv waited 11 months for this trip. Currently I can't wash my hair or put on a shirt without extreme pain. And can't work at all, I can't even do squats or reach my back pocket.

[@herbertvonsauerkrautunterh2513]

I went to 3 different physios and non of them new what to do.. they all told me different things. Even an orthopaedic surgeon had no clue.. Crazy. I found answers on KZbin.. I don't throw, I came off my motorbike

[@OverheadAthletics]

We see those too! Glad you are able to come across my video. I hope it's helped! I'll put more videos out on this in the future.

[@herbertvonsauerkrautunterh2513]

@@OverheadAthletics 👍 thanks

[@Brizzo200]

Why not just get the surgery

[@OverheadAthletics]

Because they don’t always do well and return to throwing stats are worse post-surgery than with conservative treatment

[@strokedreams8698]

Who else was distracted by the cars. ADHD

[@queal2923]

I grabbed the largest rock I could find, threw it as far as possible and now I'm here

[@OverheadAthletics]

Good luck