Shoulder Pain and Rotator Cuff Exercise in Red Bank, NJ

What does shoulder training look like at Underground Gym?

It starts with a free consultation, then a program that strengthens the muscles that steady your shoulder and progresses only as the shoulder allows. A coach watches every rep and changes anything that pinches.

1. Free consultation. We review your medical and wellness situation, including what your doctor or physical therapist has told you, do an InBody scan and a movement screening if needed, and you leave with a clear plan.
2. Shoulder blade control first. We teach the shoulder blade to sit and move well, with light band and bodyweight work, so the rotator cuff has a stable base.
3. Rotator cuff strength. Light, controlled rotation work with bands and small weights, the kind of exercise the clinical guides below describe.
4. Whole-body strength, shoulder-friendly. Carries, hinges and supported pushing and pulling, with kettlebell work like carries and the get-up added only when your shoulder is ready. Overhead pressing comes last, if at all.

What we don't do early on: heavy overhead pressing, behind-the-neck movements, deep dips, or anything that causes pinching pain. Train 1-on-1 in Personal Training or in Strong Again small groups of no more than 7.

The American Academy of Orthopaedic Surgeons notes that "Strengthening the muscles that support your shoulder will help keep your shoulder joint stable," and that "Keeping these muscles strong can relieve shoulder pain and prevent further injury." MedlinePlus, from the U.S. National Library of Medicine, adds that "Exercises can help strengthen the rotator cuff muscles and tendons to relieve your symptoms."

Who is this for, and who should see a doctor first?

This is for adults with shoulder pain or a rotator cuff problem who have their doctor's OK to exercise and want a coach to guide them. If your shoulder is newly injured or getting worse, see your doctor first.

This is a good fit if you:

• have shoulder pain or a rotator cuff problem your doctor has cleared you to train with
• have finished physical therapy and want to keep building strength
• have a stiff or "frozen" shoulder your doctor has diagnosed and wants you to keep moving
• want to lift, carry, reach and sleep without your shoulder holding you back

See a doctor first, or right away, if you have:

• sudden pain or weakness lifting your arm after a fall or injury
• a shoulder that looks deformed, or one you can't move
• numbness, tingling or weakness running down your arm
• pain that keeps getting worse, or pain at night that doesn't settle

When surgery may be the right call. Surgery is a real and sometimes necessary option. Mayo Clinic Sports Medicine notes that injuries caught early often "respond very well to nonoperative treatment," but that "Surgery may be needed for more severe or complicated injuries," and it describes surgery as the most predictable route for active patients with a complete tear of the tendon. That's a decision for you and your doctor. We're coaches, not clinicians: we don't diagnose, treat or advise on surgery, and we always defer to your doctor.

Who coaches you?

Your program is led by founder and head coach Sergei Karaliou, with our team of coaches. Sergei holds RKC Level 1 and Level 2, StrongFirst Level 1 and Level 2, and CK-FMS and Functional Movement Screen certifications, and has more than 25 years of coaching experience, with Underground Gym in business in Red Bank for 16 years.

If your back or neck is part of the problem too, see exercise for back pain. For how we coach strength at every age, see strength training in Red Bank, and for gentle, supported stretching, see Pravilo stretching (REVIVE).

Shoulder and rotator cuff questions

What are the best exercises for shoulder pain?

Usually gentle exercises that strengthen the muscles around the shoulder blade and the rotator cuff, done with light resistance and without pain. The AAOS notes that strengthening these muscles helps keep the shoulder joint stable; your doctor or physical therapist can tell you which suit your shoulder.

What are the best rotator cuff exercises?

Light, controlled rotation work, such as band or small-weight external and internal rotation with the elbow at your side, plus shoulder blade control. MedlinePlus says these exercises can help strengthen the rotator cuff muscles and tendons; ask your provider or physical therapist to check your form first.

Can a torn rotator cuff heal with exercise?

Some rotator cuff injuries, especially those caught early, respond well to nonsurgical treatment that includes exercise, according to Mayo Clinic Sports Medicine. More severe or complete tears may need surgery, so the type of tear and the right treatment are your doctor's call.

How do I know if I tore my rotator cuff?

Only a doctor can tell you, usually with an exam and sometimes imaging. If you have sudden pain or weakness lifting your arm after a fall or injury, or pain that isn't settling, see your doctor before you start training.

Should you exercise with shoulder pain?

Often yes, with your doctor's OK and the right exercises, but not through sharp pain. The AAOS says "You should not feel pain during an exercise," and MedlinePlus notes that if an exercise hurts, you may need to change how you do it.

What exercises should I avoid with a rotator cuff injury?

Until your shoulder is ready, avoid heavy overhead pressing, behind-the-neck presses and pulldowns, deep dips, and anything that pinches. Your doctor or physical therapist may add others for your specific shoulder.

Do I need surgery for a rotator cuff injury?

Not always: Mayo Clinic Sports Medicine notes that many injuries caught early respond well to nonoperative treatment. Surgery may be needed for more severe or complicated injuries, and that decision is between you and your doctor.

What happens at the free consultation?

We review your medical and wellness situation and what your doctor or physical therapist has told you, do an InBody scan and a movement screening if needed, and finish with a clear plan. There's no obligation to join.