I have worked up to doing one set lying on my side with an 8 pound weight and two sets of the standing version using a weight in each hand. I also do 2 sets of inward rotation with a band.
1. When doing the standing version I try to maintain the bend in my elbows throughout. Correct?
2. When I do, I find that the weights are not pointed straight back at the top but are instead pointing away at an angle. To get the weights pointed straight back I would have to rotate my hand inward which I can’t see how it helps the rotator cuff. Am I doing the move incorrectly?
On another matter, now that you are accumulating a number of fitness tips perhaps you should organize them into related groups as Paul does for the swing tips. Otherwise we have to page through the list to find related items.
I’d also find it useful to have some structure to the program. With the golf tips I have the Swing Machine Golf program and can relate tips on the website to that overall program. Re fitness and flexibility, what is important, what is not, what is a reasonable level of performance (maybe by age and or hours per week that I am willing to put in?) for a “body part” and then that can go into maintenance mode with less time and move on to improving something else.
Hi Chad,
1. Correct. Elbow 90 degrees throughout and maintain neutral wrist position.
2. The thumb side of the weight should be pointed at your hip (at the bottom of the move) and the thumb side of the weight should be pointed to the wall directly behind, or palm toward your head, at the top of the move. This move coordinates shoulder abduction with external rotation which is a much more functional movement pattern that utilizes the rotator cuff.
Lastly, I will inform Paul of your recommendation concerning organization of the website. Thank you for the suggestion. I’m happy to continue to supply content on topics I feel are important for golfers to learn.
Jeremy Klinkhamer, PT
Sweet! I’m glad you guys have a sense of humor. After I posted that I thought it might come off as rude.
I really do enjoy these videos and tips. I was just messing around…
Three years ago I received physical therapy for an impingement in my left rotator cuff caused by years of pull-ups and upside down wall push-ups. I’m 56, so at 53 I probably should not have been doing those particular exercises but old Marines are stupid like that! Your rotator cuff program in combination with Paul’s golf technique has improved not only my golf game but my ability to fully enjoy other activities like weight training and hiking. As an aside; “Do you have advice or a program to avoid or to reduce slight pain and stiffness in the elbow caused by arthritis and overuse?” My wife says that if I can play golf then I can do manual labor in the way of yard work with or without the elbow pain! As we say in the Corps,
For you:
Elbow pain is tricky. The cause is typically prolonged gripping, a prolonged wrist position or a sudden trauma to the arm while holding an object. As a golfer, I think Paul’s consistent theme of “loose wrists” and “powerless arms” is essential. As a physical therapist, proper recover (R.I.C.E.), reasonable strengthening and stretching can prevent injury and enhance performance. Mild pain is a good sign… meaning you have a very good chance to recover. Once you’ve had it it tends to come back so be ultra aware of when you need to give it a break. Use common sense and stay away from shit and syphilis… that stuff can kill you.
For your lovely wife:
Your husband just said “shit and syphilis” on the internet’s elite golf website. He’s obviously not mentally prepared for manual labor, handling lawn equipment or operating heavy machinery. Please excuse him from those particular activities.
Thank you for the note Jeremy…I printed it out and presented it to her with a cup of coffee…I’m now using the ice for the knot on my head! She also directed that I ask you nicely to remove the “Marine” language which she does not allow in the house and absolutely not on a highly viewed website! For some reason I seem to always get in trouble…not sure why?
I will of course follow your advice and stay very aware of the elbow. The stretching and ice has already helped!
Hi Jeremy,
I have added this to my Jeremy Klinkhamer morning routine – I am not experiencing any pain, however there is a noticeable clicking in my right shoulder – again, not painful just noisy – is there something ‘out of joint’ so to speak? Do I need to do the ‘Riggs’ (Mel Gibson) dislocated shoulder reset? Or just keep going and let it work itself out?
Thanks for all the marvelous tips – I have found muscles I never thought I had because of you!
No need to shove your shoulder into a wall to ‘reset’ it! But if you do please post the video 🙂 Clicking, especially in a non-dominant shoulder or previously injured shoulder, is common. Not normal, but common. Pain-free clicking is the most important feature. Clunking, as if it’s coming out of joint and changing the shape of your shoulder, is certainly not ok even if it’s pain free. Maintain a proper posture, pull your shoulders slightly back together and down and see if it improves. Often times if we reposition the shoulder to a more neutral position the clicking and grinding will go away or at least improve.
Jeremy Klinkhamer, PT
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15 Responses to “Advanced Rotator Cuff Program”
November 30, 2012
chadcarpenterI have worked up to doing one set lying on my side with an 8 pound weight and two sets of the standing version using a weight in each hand. I also do 2 sets of inward rotation with a band.
1. When doing the standing version I try to maintain the bend in my elbows throughout. Correct?
2. When I do, I find that the weights are not pointed straight back at the top but are instead pointing away at an angle. To get the weights pointed straight back I would have to rotate my hand inward which I can’t see how it helps the rotator cuff. Am I doing the move incorrectly?
On another matter, now that you are accumulating a number of fitness tips perhaps you should organize them into related groups as Paul does for the swing tips. Otherwise we have to page through the list to find related items.
I’d also find it useful to have some structure to the program. With the golf tips I have the Swing Machine Golf program and can relate tips on the website to that overall program. Re fitness and flexibility, what is important, what is not, what is a reasonable level of performance (maybe by age and or hours per week that I am willing to put in?) for a “body part” and then that can go into maintenance mode with less time and move on to improving something else.
December 3, 2012
Jeremy KlinkhamerHi Chad,
1. Correct. Elbow 90 degrees throughout and maintain neutral wrist position.
2. The thumb side of the weight should be pointed at your hip (at the bottom of the move) and the thumb side of the weight should be pointed to the wall directly behind, or palm toward your head, at the top of the move. This move coordinates shoulder abduction with external rotation which is a much more functional movement pattern that utilizes the rotator cuff.
Lastly, I will inform Paul of your recommendation concerning organization of the website. Thank you for the suggestion. I’m happy to continue to supply content on topics I feel are important for golfers to learn.
Jeremy Klinkhamer, PT
June 5, 2014
AndrewKeatonWhere does this guy get all this tubing?
It’s kinda creepy if you think about it…
June 5, 2014
Paul WilsonAndrew,
He is a flexibility guru. Tubing is his life!
June 6, 2014
Jeremy KlinkhamerJust you wait for my next few videos… tubing galore. Hang on tight.
June 6, 2014
AndrewKeatonSweet! I’m glad you guys have a sense of humor. After I posted that I thought it might come off as rude.
I really do enjoy these videos and tips. I was just messing around…
June 7, 2014
Paul WilsonAndrew,
Glad you like the tips. See you tomorrow.
June 6, 2014
HenryThree years ago I received physical therapy for an impingement in my left rotator cuff caused by years of pull-ups and upside down wall push-ups. I’m 56, so at 53 I probably should not have been doing those particular exercises but old Marines are stupid like that! Your rotator cuff program in combination with Paul’s golf technique has improved not only my golf game but my ability to fully enjoy other activities like weight training and hiking. As an aside; “Do you have advice or a program to avoid or to reduce slight pain and stiffness in the elbow caused by arthritis and overuse?” My wife says that if I can play golf then I can do manual labor in the way of yard work with or without the elbow pain! As we say in the Corps,
June 6, 2014
Jeremy KlinkhamerHenry…
For you:
Elbow pain is tricky. The cause is typically prolonged gripping, a prolonged wrist position or a sudden trauma to the arm while holding an object. As a golfer, I think Paul’s consistent theme of “loose wrists” and “powerless arms” is essential. As a physical therapist, proper recover (R.I.C.E.), reasonable strengthening and stretching can prevent injury and enhance performance. Mild pain is a good sign… meaning you have a very good chance to recover. Once you’ve had it it tends to come back so be ultra aware of when you need to give it a break. Use common sense and stay away from shit and syphilis… that stuff can kill you.
For your lovely wife:
Your husband just said “shit and syphilis” on the internet’s elite golf website. He’s obviously not mentally prepared for manual labor, handling lawn equipment or operating heavy machinery. Please excuse him from those particular activities.
Jeremy Klinkhamer, PT
June 6, 2014
HenryThank you for the note Jeremy…I printed it out and presented it to her with a cup of coffee…I’m now using the ice for the knot on my head! She also directed that I ask you nicely to remove the “Marine” language which she does not allow in the house and absolutely not on a highly viewed website! For some reason I seem to always get in trouble…not sure why?
I will of course follow your advice and stay very aware of the elbow. The stretching and ice has already helped!
Thanks again,
Henry
June 6, 2014
HenryJeremy…never mind…Mongo find the video! Help Relieve Elbow Pain
Thanks!
Henry
February 26, 2019
DonaldForresterI couldn’t find the “first” rotator cuff video.
If you could provide link I would appreciate it.
Thanks.
Don
February 27, 2019
Jeremy KlinkhamerNo problem. Here you go… https://ignitiongolf.com/flexibility-rotator-cuffs/
Jeremy
March 4, 2019
SueTeeHi Jeremy,
I have added this to my Jeremy Klinkhamer morning routine – I am not experiencing any pain, however there is a noticeable clicking in my right shoulder – again, not painful just noisy – is there something ‘out of joint’ so to speak? Do I need to do the ‘Riggs’ (Mel Gibson) dislocated shoulder reset? Or just keep going and let it work itself out?
Thanks for all the marvelous tips – I have found muscles I never thought I had because of you!
March 4, 2019
Jeremy KlinkhamerNo need to shove your shoulder into a wall to ‘reset’ it! But if you do please post the video 🙂 Clicking, especially in a non-dominant shoulder or previously injured shoulder, is common. Not normal, but common. Pain-free clicking is the most important feature. Clunking, as if it’s coming out of joint and changing the shape of your shoulder, is certainly not ok even if it’s pain free. Maintain a proper posture, pull your shoulders slightly back together and down and see if it improves. Often times if we reposition the shoulder to a more neutral position the clicking and grinding will go away or at least improve.
Jeremy Klinkhamer, PT