1.) Question: I have started to do these exercises (started from your basic videos up to here) now the issue with these, is that I don’t have a high enough surface to lay down on and my arm to reach the floor on a 90 degree angle, its too long (im 1.8x meters tall) , the question is:. Is the standing exercise with the arm as effective as the laying down one? It’s easier to do when I tried them both.
Answer: It’s alright even though the arm touches the floor, you will still strengthen the muscles. You can also do the exercise laying on the edge of the bed or put a something under the bench to raise it a bit. laying down would be more effective and allows you to target the muscles more…without cheating.
2.) Question: Hi Manu…………I wnt to ask u something, say about 3 years ago I got injured on my right shoulder while working out overhead dumbbell press…I still am not comfortable with my conditions, do you think if I should follow your exercises will it help?…I continue to go to gym but to be honest I really am screwed I can’t lift weights which I used to and it is really bothering me…I feel depressed…please advise me what should I do.
Answer: These exercises will help you get stronger so your shoulder and shoulder girdle is more stable for overhead exercises. Overhead lifting is hard on the shoulders, especially if you had an injury. Same goes for bench press. Start slow and do these exercises regularly for the next 6-8 weeks, avoid exercises that cause you pain.
3.) Question: Thanks so much for this. Just wondering what’s the benefit of providing isometric contraction and then stretching it vs just stretching alone?….Also what would you recommend the dosage to be for a person with the last stage of frozen shoulder? Thanks
Answer: The isometric contraction can help fatigue local muscles so they leg to and it’s easier to stretch the joint. For a frozen shoulder static low load prolonged duration stretch is more helpful. Especially for last stages of frozen shoulder, when irritability is less, one can do more aggressive stretching.
4.) Question: I had a labrum tear what are the stages of exercise i can do? Thanks
Answer: Is the tear bad enough that your surgeon wants to do surgery? You can always start with scapular stabilization exercises. Avoid overhead activities or end range positions. Can also do isometric rotator cuff strengthening.
5.) Question: My shoulder was injured while throwing cricket ball. I am suffering lot. I am from middle class family and don’t have money for surgeries so kindly help me to strengthen it without surgery. Please. I have this problem for 5 years.
Answer: If you are in India pick up Mahanarayan oil and massage the joints regularly. Can also take Ayurvedic formula Yograj guggulu for joint health. Follow my knee and shoulder strengthening exercise videos.
6.) Question: hi manu,lately my right shoulder the injured is improving a lot, but my left one, the good one got worse. It’s not injured, but it‘s really tensed round inner and below the scapula, and because of that it affects my front shoulder, any help for this please? And with my right shoulder I noticed that my lats are damaged a bit as well, do all those exercises work for lats too? Because I’m getting so sick of these injuries every day. And by the way my mom bought me the Ayurvedic book.
Answer: You might be overworking the body and need to step back and take a break to analyze why you continue to have injuries. Possibly over training, need more rest and recovery time. Follow the Ayurvedic daily routine and dietary guidelines for your specific constitution to balance the body. Will help with recovery from injuries and prevent future injury too.
7.) Question: Hi sir .. I am from India.. I am badminton player… I got shoulder pain by doing swimming movement fastly .. it stuck suddenly and I can’t move my shoulder for about ten secs in swimming pool .. I went to doctor and I took rest. Everything’s okay now sir but while playing I can’t do back hand shots it stucks and can’t do smash also.. can u help me out sir plz.. what exercise I should do ..
Answer: Follow my shoulder strengthening videos, strengthen the scapular muscles followed by rotator cuff and then the big muscles. However you have to keep in mind that you might have injured your rotator cuff, bursa, labrum, or any of the other structures within the joint. Avoid the aggravating activity, if it hurt don’t play, till the shoulder is better.
8.) Question: hmmmmm helllo sir am from India……… I’m a cricketer (medium pace bowler) so I generally get pains in my shoulders and back……….. and it stops me from concentrating on my cricket…………………..………….. so I neeed a suggestion from you for my question.
Answer: I would recommend following the shoulder sequence of exercises I have posted. Make sure the scapular, upper back, rotator cuff and other shoulder muscles are strong. Specially focus on eccentric movement of the rotator cuff muscles. As a bowler you are performing a fast overhead movement and then requiring the arm to decelerate resulting in a major load on your rotator cuff muscles. So you really need to work on this deceleration component. Have good upper back flexibility too.
9.) Question: Hello,
I viewed your video clips on youtube and it gave me a positive response. I do have aquestion in regards to my shoulder and I was hoping for your advice.
In 2010, I joined a gym and worked out for 6 months. No personal trainer, just learned to train through watching people and taking advice. During this time I was also participating in Thai Boxing which focused on shoulder movement (only for 6months).
In 2011, I decided to join the gym again. This time round, I found some discomfort in my left shoulder whilst using weights, Again I started lightweights and worked my way up for 3months. My right shoulder had no problems. However, my left arm was very weak and couldn’t keep up.
Late 2011, I stopped attending the gym and Thai boxing classes.
Now, to this day without lifting a single weight for almost 6months, my left shoulder clicks everytime I lift my arm and when I push my arm in and out like how you would on a rowing machine. When I lift my arm from standing position upright 90 degrees, with my thumb pointing up, It clicks. Also whilst watching your video doing scaptula excercises, my shoulder clicks as well.
My physio therapists asked me to do stability excercises however, ive been doing them for about 3 months now and still no effect.
I was hoping you can advise what to do.
A clicking sound in the shoulder with reaching or lifting movements can be due to due to a few reasons.
1. injury or a positional fault of the acromio-clavicuar joint. A positional fault basically refer to a misalignment of the collar bone to either the sternum or the acromion (bone at the outer end of your shoulder). The joint is only stabilized by ligaments and doesn’t have any muscles crossing it so if the ligaments are injured, have adhesions or just irritated can cause an unstable or painful joint.
2. If the clicking is deep can also be due to injury to the labrum (creates a bigger surface area for the head of the humerus). Usually this is a deep ache and can be accompanied by clicking too.
3. Rotator cuff injury or instability of the joint can also result in clicking sounds and pain.
The strengthening exercises are helpful, however you might also need some hands on work requiring joint mobilization and myofascial release to address imbalances and poor joint alignment issues.
For the acromio-clavicular joint issues, cross-friction massage is very helpful when combined with mobilization with movement to restore the proper functioning of the joint.
You will need more testing to determine if this is a labral tear, your PT should do this or have an MRI.
Meanwhile avoid exercising in position that are at 90 degrees or above. Avoid rowing movement if it causes you more pain. Do scapular stabilization in pain free positions.
Regular massage of the joint with Mahanarayan oil and Sinew Bone Poultice application is also very effective for healing. Yograj Guggulu formulation and Ashwagandha to strengthen and heal the joint with some cumin+coriander+fennel seed tea to detox and improve metabolism.
Above all else, avoid the aggravating activities. If it hurts don’t do it.
10.) Question: If you have a Divot with three anchors put in your shoulder for a bunch of dislocations do those shoulder exercises wake up old nerves some how? I had atrophy so it seems like my scapula and top of shoulder are weaker when i do these exercises. They still benefit me I feel like. What are some other exercises?
Answer: I have a lot of the exercises you would need to strengthen the scapular muscles, shoulder muscles and Rotator Cuff muscles. If you have atrophy these and generalized weakness these will do the job to get you back to functional level.
11.) Question: Should I do stability and strengthening exercises every day? and also sometimes Ii get a bit of pain in my front shoulder which leads down to my wrist, but the start of it feels like it’s in the scapula, like it’s out of place and because it’s not comfortable it puts strain on the shoulder, which goes to wrist and forearm. Would you recommend doing some rotator cuff exercises also to create muscle balance and strength?
Answer: You can do the exercises everyday unless they get you too sore or cause pain. If you are getting pain down the arm don’t do the exercise or do less to see if it helps. You might need some rotator cuff exercises too, however if you are having pain down to the wrist could be getting referred pain from the shoulder or the neck. So avoid the exercises that cause pain.
12.) Question: I just want to ask you about the scapula. I have been doing different types of physio exercises and my physio said that there were great improvements, and that Ii can start lifting light weights in gym, but I stopped the exercises and didn’t start the gym for about 3 weeks and I notice that my scapula was effecting my shoulder and going out of place again, so do you think when I go back I can start were I left off and plus do light weights in the gym and keep it up till I get.
Answer: Light weight are fine, but careful of overhead lifting, lateral raises, bench press if the scapula doesn’t feel stable yet. I would do the scapular stabilization exercises again to get more motor control before you start on a serious gym program.
13.) Question: Hi,
I have a waterpolo background which I recently quitted and everytime I rotate my shoulders backwards I hear a cracking sound. And I also have shoulder pain but the pain is always on one side never on both sides. If you could tell what muscles should be worked I would really appreciate it. Thanks!
Answer: The cracking sound could either due to a positional fault or wear/tear at the Acromio-clavicular joint, gleno-humeral joint or the sterno-clavicular joint. Can also be due to an unstable or a joint with too much movement. Too much over head movement as in a sport like water polo can definitely put a lot of strain on the shoulder. Of course the rotator cuff muscles could be weak or injured too. The golden rule is “if it hurts don’t do it”. Let the tissue heal properly first.
A month ago during my volleyball training session I injured my shoulder.It happend because of a bad pass and I guess that I wasnt warmed up and streched out properly.Felt a sharp pain in my deltoid muscle area,and I couldnt proceed with the training.I went to hospital took an X ray,which came out normal,and doctors said its just a strained muscle,apply ice and cooling or heating gel.Week later I tried to do some hitting and serving again but the problem was there again,so I went to the phyisiatrics and got some therapies with electric current,massage,ice and shoulder strengthening exercise program.I already did 15 of those therapies with little or no improvement!
Also,I did some researching on rotator cuff tears.The symptoms of that specific injury are : pain when trying to lift arm above head,pain when sleepin on the affected arm,pain when trying to lift heavy objects etc. I have none of those symptoms.The pain in my shoulder only appears when trying to hitt or serve the ball.I can lift objects,i dont have reduced ROM (range of movement) etc. What is the problem?
Answer: You can still have a rotator cuff tear or injury even if you can lift and do most activities. You can still have impingement or compression of the rotator cuff in the sub-acromial space. Basically the tendon or other soft tissue structures are getting pinched with over head or higher level activities, this is quite common with athletic injuries. Also keep in mind you could have injured other structures like the labrum, joint capsule, acromio-clavicular joint/ligaments, etc.
Golden rule of recovery: “avoid painful movements”. So no serving or hitting the ball. I know you probably don’t want to hear this, but you have to let the tissue heal. If you don’t, pain can continue for a long time and you can have other problems with the shoulder too. My shoulder exercise videos go step by step from scapular stabilization to rotator cuff strengthening to strengthening the big muscles.
I personally don’t like using ice and don’t recommend ice for my patients. Besides you are not in the early stages of any injury. I have my patients use massage and heat to improve circulation and allow healing. In my experience there is better shoulder pain relief with these techniques. There are also lot of wonderful herbs helpful for strengthening and healing the joints, bones and muscles/tendons.
Has you PT done any hands on joint mobilization or massage of the shoulder or tendons?
15.) Question: I do get some tingling/pain sensation in scapular muscles.. not exactly on scapular but the part where scapular muscle and spinal cord meet. This sometimes cause s lots of inconeneice. I do workout in Gym, I never get any pain whole working out. it comes random. Should I stop workout ? Is there any solution to treat this situation?
Answer:Pain, tingling, etc in the scapular area could also mean problem in the neck. Often neck problems will refer pain to the scapular area.
16.) Question: I sprained a ligament in my shoulder nearly 2 months ago, i was told to take a week off resting my arm in a sling & i should be fine. It was fine until about a week ago when i started experiencing pain in my shoulder again but, this time it wasnt the same pain as before. Now its a pinching pain my the center of my shoulder when i move my arm inward towards my chest (putting on deodorant/bathing) or far behind me(scratching my back/simple stretches.) Anything i can do to heal better or faster?
Answer: You could be pinching structures in the subacromial space – rotator cuff, bicep tendon or the acromio clavicular joint ligaments can also get irritated and often hurt in these positions. Can you push on and find the painful structures? First avoid the painful movements, if you can find the painful tissue, try deep tissue massage back and forth on the tissue to see if it starts to get better…can have more soreness after massage, but should improve if it’s not a tear or serious.
17.) Question: Hi I am a 16 year old swimmer, and my shoulder starting hurting about 3 weeks ago. It started in my neck, then it moved to the front of the shoulder. I went to a therapist but he has been out of town for the past weeks and am wondering if my injury is more sever then I think, and how I can help it get better because I need to get back in the pool.
Answer: If it started in your neck and moved down to the shoulder, could be referral pain coming in to the shoulder. Doesn’t necessarily mean it’s a severe injury, but if you start having symptoms down the arm, with numbness or tingling things are getting worst. Be patient and lay off the pool. Continue seeing your therapist to help treat the condition.
18.) Question: Nice video. I have rotator cuff tendinitis in my left shoulder and I have had this for a while. Almost 2 years. My doctor told me this is because I am growing and my rotator cuff is tugging on my growth plate which is causing inflammation. Is this true? Please explain. I am 15 and a baseball player. I am a pitcher. Thanks!
Answer: I would say that it’s probably because you are playing baseball and the shoulder needs some rest and rehab. Not because you are growing. 2 years is a long time, you should get in a see a good PT and get it assessed properly.
19.) Question: Hi Manu, I recently have been experiencing shoulder problems during pulling and shoulder exercises but not during pushing movement. I am thinking of just during so light training or yoga while trying to rehab my shoulder or should i stop training all together for a while..
Answer: Light yoga to promote circulation, stretching and strengthening is good to help the recovery process. If you continue to experience problems, then best to lay off for 2-3 weeks and see if helps the tissue heal. Obviously avoid the aggravating activity.
20.) Question: Hi im a high school pitcher and ive had multidirectional instability in my shoulder for 7 months. Ive performed rotator cuff stability exercises but it hasnt healed very much yet. Would this be to an unstable scapula?
Answer: It’s not an unstable scapula, it’s lack of strength and motor control in the scapular and rotator cuff muscles. The joint capsule is unstable and the tissue needs time to heal. If the instability continues or gets worst you can have subluxation or dislocation of the joint in addition to pain and wear and tear of the rotator cuff, joint and ligaments. Focus on rehab and avoid pitching or activities that make things worst. Don’t want to end up having surgery or problems in future.
21.) Question: Hi Manu – Your advising the scapular strenghthening/stabilising being primary, over rotator cuff exercises resonates powerfully with me. I had a car accident 2 years ago and have been doing various shoulder stabilising/strengthening exercises. I realised just yesterday I should really be focusing more on my scapular. I can’t raise my arm for these exercises, I do the ‘hunch’ pinching scapulars together. You recommend Chinese medicine. I’m in Thailand. Would the meds you recommend help? Thanks.
Answer: Yes I believe Acupuncture can be really helpful. Also check at some of local Indian stores and see if you can find Yograj Guggulu, Ashwagandha and turmeric. Can also get massage for the injured joint with herbal oils and in Thai massage they use herbal poultices for injury and pain relief. You can read more about these herbs on my free eBook – Top 5 Herbs For Fitness on my website. Hope this helps.
22.) Question: Hi… I injured my left shoulder over a year ago…. I injured my left shoulder with an outstretched dive….. I think it’s the sub-scap that is unstable. Ive been trying for quite a while to strengthen my scapular for a while now. I want to know how I can compare my left to my right to get an idea of wheather the muscle is in fact being strengthened.
Answer: Subscapularis injuries are not as common, so I would definitely get your shoulder checkout to make sure you didn’t injure other structures too. Main function of the subscapularis is shoulder internal rotation, bringing the arm in towards the body. So weakness when resisting internal rotation would indicate possibly injury to the muscle. Holding a pushup plus position with scapular setting would also cause the injured side to fatigue faster.
23.) Question: Manu Great work here. Question – I work out at my office around 5 and need to drive back in my manual-transmission car. So on days when I do my shoulder workout, although I manage to drive back home, Changing gears, especially while moving my hand inside-out, hurts. I’ve been doing heavy weights and have not spent a lot of time strengthening the smaller shoulder muscles. Can you suggest what my priorities should be with regard to shoulder workout?
Answer: Golden rule of recovery, first avoid all aggravating activities. So if you are having pain with internal/external rotation could be a lot of different structures that are affected. Cutting out all heavy lifting would be a good idea. Focus should be on scapular stabilization exercises first, followed by rotator cuff and then strengthening larger muscles like delts, pecs, etc. Follow my videos on scapular stabilization, rotator cuff strength, etc.
24.) Question: Hi Manu,I have recently had a shoulder dislocation- my age is 63 years and in good physical condition – i love to play Golf- please recommend shoulder rehab exercises. Thanks
Answer: please check out my video series on shoulder rehab exercises – I have detailed exercises on strengthening the scapular muscles, to rotator cuff muscles and big muscles of the back and shoulder.
25.) Question: Great stuff. So, do you have a recommendation for amount of reps to do with these exercises? I injured my right shoulder with free-wights. Pretty sure it was from bench pressing. Also, you have a lot of different shoulder excessive. Should I just do them all? Or is there one that would be specifically better from a bench press injury? I’m thinking the rotator cuff is the culprit but not sure. Thanks for the videos!
Answer: Start with the scapular stabilization routine, followed by rotator cuff and followed by others. No overhead stuff or bench till the pain is under control and scapular muscles are stronger.
26.) Question: Hey your videos are great i have had a annoying shoulder injury for about a year and a half now which i think was because of too much pec deck and i get a uncumfortable pop when i stretch my arm across my body and internally rotate it , i also get a uncumfortable click/ crunch when i do the cuban rotation movement like the one in this video but without trunk movement. and if i use weight to do the same movement its very painfull. just wonderd if could sujest any exersize/ stetch to rehab? thanks!
Answer: If you are getting pain when you bring your arm across your body and with internal rotation could be pinching the rotator cuff and or the acromioclavicular (AC) joint is injured. Clicking and crunch can be instability and irritation of the local tissues in the area. Definitely avoid this exercise for now. Do my scapular stabilization exercises for the shoulder to build shoulder girdle stability first. Avoid overhead exercises Cross friction massage AC joint or supraspinatus tendon helps.
27.) Question: Hey Dr. Kalia I have pain on the side of my shoulder after bowling a lot in cricket and some weight training. It goes away after 3 nights of total rest but it comes back. It hurts when I do external rotations so I think its some sort of sprain in the RC. How can I strengthen my RC to exercise painlessly?
Answer: Check out my shoulder rehabilitation series..start with scapular stabilization exercises and then the rotator cuff strengthening. Hold off on bowling right now.
28.) Question: Sir my both knee ligaments are injured or tear ..due to play foot ball. My shoulder also injured while throwing a cricket ball. I am suffering a lot and I am from middle class family. I don’t have money for surgeries so kindly help me strengthen my shoulder without surgery. I have this problem for 5 years already.
Answer: If you are in India pick up Mahanarayan oil and massage the joints regularly. Can also take Ayurvedic formula Yograj guggulu for joint health. Follow my knee and shoulder strengthening exercise videos.
29.) Question: You know more than any doctor I’ve seen. My clavicle was torn 25 years ago and went in for surgery for them to scrape the clavicle but I said no when they wanted to remove it and after an MRI they gave me cortisone and it worked until yesterday when playing golf. The shoulder pops when I move it and I can raise it only to my chest. I will do your exercise and pray for healing. Thank you.
Answer: Could be an unstable Acromioclavicular or Sternoclavicular joint causing popping and limited motion. if too much movement hurts and pops…support and rest.
30.) Question: Man great exercises! I’ve had problems with my lower back, thoracic spine, left shoulderblade and shoulder for almost 7 years now. I am only 25 years old and have pulled my lower back muscles 6 times now. Sometimes I have just woken up and felt PAIN in my back. Last year I found out I have a rotation in my spine since birth (probably) and a bit of scoliosis in the thoracic area. Your exercises are actually new to me. Even though I’ve seen specialists and physios. Cheers man. Keep going! 🙂
Answer: Glad you found it helpful. There is some muscle, myofascia imbalance going on possibly due to the scoliosis..which is causing you to continually pull or injure the back. check out site for more info at tridoshawellness(dot)com.