74.8K
DRIf you’re feeling a deep ache down the side of the shoulder focus on the rotator cuff, now where you’re feeling the discomfort.
#physicaltherapy
@dr.dan_dpt
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DR💥 Rebuild a Torn Rotator Cuff — Restore Strength Without Surgery 💥
A cuff tear doesn’t mean your shoulder is done.
It means the joint needs smart movement, better support, and gradual loading to feel safe again.
Why this works:
• Restores upper-back mobility so the shoulder can move freely
• Strengthens the rotator cuff in safe, controlled positions
• Improves joint stability and centration
• Reduces stress on irritated tendons
• Builds confidence in daily reaching and lifting
The sequence 👇
1️⃣ Mid-Back Openers — frees the thoracic spine so the shoulder stops doing all the work.
2️⃣ Sidelying ER — strengthens the posterior cuff in a supported position.
3️⃣ Shoulder Extension Isometric — builds stability and tolerance to load behind the body.
Tears don’t heal with rest alone.
They improve with smart, consistent movement.
Control the motion. Build the support. Trust the shoulder again.
✅ Save this for later
✅ Share with someone rehabbing a rotator cuff tear
✅ Don’t forget to follow for more helpful tips
✅ Want to learn how to fix your shoulder pain for life? DM me the word “PAIN” and I’ll send you a free shoulder-pain fix demo!
⁉️ Join our Facebook group “NTS Shoulder Pain Relief Method” for exclusive videos, direct support, and a FREE shoulder guide!
#rotatorcufftear #shoulderrehab #painfreeshoulders #shoulderstability #shouldermobility
@drchoffnerptsc
634.7K
DR🚨fix your shoulder pain👇🏻
That “pinching” feeling in the front of your shoulder?
It’s not random… and it’s not something you should just push through.
In most cases, it comes down to how your shoulder blade is functioning.
When the muscles on the back side.. like your serratus anterior and lower traps… aren’t doing their job…
your shoulder starts to roll forward.
That forward position puts more stress on the structures in the front…
especially your rotator cuff and biceps tendon.
Now you’ve got less space in the joint…
and every time you lift your arm overhead, those tissues get compressed instead of gliding smoothly.
That’s when irritation turns into pain.
This is why stretching your shoulder or constantly getting adjustments only gives you temporary relief…
because you’re not fixing the underlying mechanical issue.
You need to restore how your shoulder blade moves.
✔️ Upward rotation
✔️ Posterior tilt
✔️ Proper control under load
That’s exactly what these exercises are doing.
..they’re retraining your shoulder to move the way it was designed to.
If your shoulders have been bothering you, feeling tight, or pinching with lifts…
Comment “Shoulder fix” below and I’ll help you start fixing it the right way.
#shoulderpainrelief #shoulderimpingement #shoulderstability #shoulderrehab
@dr.kfazio
212.2K
HEYour shoulders need to hear this…
I see too many people doing the same stretches and exercises thinking they’ll fix every shoulder issue. But you’re missing one major piece — shoulder blade stability.
Your shoulder blade controls your shoulder joint. The muscles between them the rhomboids and trapezius are your anchor. Strengthening these is key to long-term shoulder health.
Here’s how to train all three parts of your trapezius
1️⃣ Pull a resistance band from overhead to collarbone (lower traps)
2️⃣ Pull from chin level (mid traps)
3️⃣ Palms up, pull across (upper traps)
Strengthening these three zones will keep your shoulder joint stable, protect your rotator cuff, and help you move like a more efficient human.
Thank you @muscleandmotion for the awesome graphics!
#shoulderpain #shoulderprehab #shoulderrehab #shoulderhealth #shouldermobility
@heydrrob
7.5M
TOTop 10 workouts I would NOT recommend as an orthopedic surgeon 🚫
I see the same injuries every week. Many come from popular workouts that push joints past safe limits.
Here are 10 I tell patients to rethink:
1. Behind-the-neck shoulder press
Puts your shoulder in a risky position and strains the rotator cuff
2. Deep barbell squats with poor form
Adds heavy stress to knees and lower back
3. Upright rows
Pinches the shoulder and can lead to impingement
4. Sit-ups with feet anchored
Pulls on your spine and overloads your lower back
5. Heavy leg extensions
Places high pressure on the kneecap
6. Box jumps with bad landing mechanics
A common cause of ACL tears.
7. Russian twists with heavy weight
Rotates the spine under load, which raises injury risk
8. Skull crushers with poor control
Elbow pain shows up fast with this one
9. Kipping pull-ups
Momentum replaces control and strains shoulders
10. Running through joint pain
Pain is a warning, not a challenge
What should you do instead?
Focus on controlled movement, joint alignment, and strength that supports daily life. Your workouts should build you up, not break you down.
If a movement causes sharp pain, stop and get it checked.
Your joints need to last decades, not just your next workout.
📍Dr. Mike Shindle, Total Orthopedics New Jersey
📞 Same-day orthopedic care available
@totalorthosportsmed
511.0K
DRNot all rotator cuff injuries are the same.
Here are 3 common clinical tests used to assess different parts of the rotator cuff:
1. Empty Can Test – commonly assesses the supraspinatus
2. Hornblower’s Test – helps assess the teres minor
3. Belly Press Test – targets the subscapularis
Each muscle has a different role in stabilizing and moving your shoulder.
Pain or weakness during these tests can help guide what needs strengthening, mobility work, or further evaluation.
Important: These are screening tools, not a diagnosis. If you’re experiencing persistent shoulder pain, get assessed properly.
Your shoulder isn’t “weak.” It may just need the right direction 🤍
✅Send this to someone always complaining about shoulder pain
#shoulder #mobility #physiotherapy #health #pain
@dr.khushboodpt
219.0K
ALShoulder mobility doesn’t require fancy equipment.
All you need is a broomstick and a few minutes.
Try this simple routine:
• 10 reps of overhead flexion
This helps restore your ability to raise your arms overhead and maintain healthy shoulder flexion.
• 10 thoracic spine rotations
Your shoulders depend on your upper back. Improving thoracic rotation reduces stress on the shoulder joint.
• 10 full body rotations
This integrates your shoulders with your spine and hips so the entire kinetic chain moves together.
• 10 up and overs
A classic mobility drill that improves shoulder range of motion and opens the chest.
• 10 reps of shoulder flossing
Moving the shoulders through controlled ranges helps circulate synovial fluid and keep the joint healthy.
• 10 seconds of an assisted external rotation stretch
External rotation is critical for rotator cuff health and shoulder longevity.
Research shows that regular mobility work helps maintain joint range of motion, improves movement efficiency, and may reduce injury risk as we age.
You don’t need a gym.
You don’t need machines.
Sometimes a broomstick and five minutes is all it takes to keep your shoulders moving well.
@alejandromatiasfit
210.5K
IA💪 Biceps Tendon Tear (Intracapsular) @iam_medico_dp Intracapsular biceps tendon tear refers to a tear of the long head of the biceps tendon (LHBT) inside the shoulder joint capsule (intra-articular portion).
🧠 Anatomy (Short)
• The long head of biceps tendon originates from the supraglenoid tubercle of scapula
• Passes inside the shoulder joint (intracapsular)
• Then exits via the bicipital groove
⚠️ Causes
• Degenerative changes (common in older adults)
• Overuse (athletes, gym, heavy lifting)
• Trauma (fall, sudden pull)
• Associated with rotator cuff tear
🔍 Symptoms
• Anterior shoulder pain
• Weakness (especially elbow flexion & supination)
• “Popeye deformity” (if complete tear)
• Clicking or catching sensation
🧪 Diagnosis
• Clinical tests (Speed’s test, Yergason’s test)
• MRI → best to visualize intracapsular tear
• Arthroscopy (gold standard)
🛠️ Treatment
1. Conservative:
• Rest
• NSAIDs
• Physiotherapy
2. Surgical:
• Tenotomy (cutting tendon)
• Tenodesis (reattaching tendon)
⸻
⚡ Key Point
👉 Intracapsular tears are often hidden injuries and commonly occur along with rotator cuff pathology, so MRI is very important. #bicepstendon #bicepstear #shoulderinjury #shoulderpain #longheadbiceps
@iam_medico_dp
162.4K
DRChronic rotator cuff injuries are often SYMPTOMS of poor scapular movement
Addressing the rotator cuff may help you FEEL better
But without addressing the ribcage and shoulder blade, it will likely keep coming back
✅ this Sideline Arm-bar with Thoracic Twist can help improve protraction, retraction, AND thoracic rotation!!
If you are struggling with shoulder pain and want to get to the bottom of the ROOT CAUSE, lets chat 🙋🏻♀️
.
@kodiakbarbell
@drjaimegoguen
3.7M
PIRemoving adhesion from the posterior shoulder capsule to fix chronic shoulder pain 💥🔥
When the back of the shoulder capsule gets glued down, it limits internal rotation, alters joint mechanics, and increases compression on the rotator cuff.
That’s when you start feeling:
⚡ Deep aching in the back of the shoulder
⚡ Pinching with overhead movement
⚡ Loss of mobility
⚡ Pain that won’t go away with stretching or adjustments
At Pivotal Point Pain Solutions, located in Hudson just 15 minutes outside of Minnesota, providers target the adhered posterior capsule directly to:
💥 Restore joint glide
💪 Improve range of motion
🧠 Decrease compensatory strain
✅ Reduce chronic inflammation
If your shoulder feels tight in the back and keeps flaring up no matter what you try… adhesion could be the root cause.
Comment PAIN if you’re tired of suffering 💬 #shoulderpain #shoulderpainrelief #shoulderpaintreatment
@pivotal.point.pain.solutions
699.0K
QAThe rotator cuff is a group of four muscles—supraspinatus, infraspinatus, teres minor, and subscapularis (SITS)—that originate on the scapula and attach to the humeral head, stabilizing the glenohumeral joint and enabling arm rotation. They are vital for lifting and rotating the arm, keeping the shoulder joint secure
#kinesiotape #shoulderpainrelief #physiotherapy #trendingreels #viralreels
@qaisarkhanofficialpage
249.7K
RO7 Shoulder Rehab Exercises 💪🦾
These exercises are designed for both professional athletes and everyday individuals — whether your goal is rehabilitation, injury prevention, or long-term joint health.
They specifically target the small stabilizing muscles of the shoulder joint, including the rotator cuff and key scapular stabilizers, helping to restore proper biomechanics and movement efficiency. ⚙️
Protocol:
⏱️ 25–35 seconds per exercise
🔁 2–4 sets
📅 2–3 times per week
You can easily integrate this routine into your daily activity, or use it as a pre-workout activation / warm-up to prepare your shoulders for training and reduce injury risk. 🔥
Stay consistent — your shoulders will thank you.
⸻
#shoulder #joints #pain #prevention #rehab
@romavelych
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