Uploaded September 2026 | Updated September 2026, 1 week ago
Pulled your lower back? These 7 exercises help you recover fast and get back to normal! Physical therapy exercises for your pulled lower back to alleviate pain and help you feel better.
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🔗 LINK TO JARED'S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO JARED'S COST-FRIENDLY THICK YOGA MAT: urlgeni.us/amzn/drjaredyogamat
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WHAT IS A PULLED LOWER BACK MUSCLE?
I see this one all the time in the clinic: you're lifting something, twisting to grab a bag, doing yard work, and suddenly your lower back locks up. That's almost always a pulled lower back muscle, meaning a muscle or ligament got overstretched, or was asked to lift beyond its capacity. Good news, a pulled lower back muscle heals really well once you know what to actually do about it.
HOW TO KNOW IF YOU PULLED A BACK MUSCLE
Classic signs you pulled a back muscle: sharp pain that hit you mid-movement, stiffness that makes standing up straight feel impossible, and soreness that stays put in one spot instead of traveling anywhere. If pain gets worse when you move and eases up when you rest, that's your lower back strain talking. But if you're getting numbness or tingling running down your leg, that's a different story, and it's worth getting checked out.
BEST EXERCISES FOR A PULLED LOWER BACK MUSCLE
Once you're a day or two in and the sharpest pain has settled, this is exactly where to start. This video walks you through 7 exercises that progress from gentle warm-up movement into activation and strengthening, so your back doesn't just feel better temporarily, it actually gets stronger and more resilient. Follow along and you'll be moving normally again faster than you think.
A QUICK NOTE ON WHEN TO SEE A DOCTOR INSTEAD
If you're experiencing numbness or weakness running down your leg, any change in bladder or bowel control, or this came from a serious fall or accident, skip the home exercises and go see a doctor. For the common "I tweaked my back" strain, though, this video is exactly where to start.
EXERCISES IN THIS VIDEO:
Pelvic Tilts
Knees to ChestStretch
Lumbar RotationStretch
Seated Side-Bend Stretch
Child's Pose Stretch
Bird Dogs
Bridges
VIDEO CHAPTERS
0:00 What is a pulled lower back?
0:34 How to treat a pulled lower back
1:58 Quick safety
2:24 Pelvic tilt
3:17 Knee to chest stretch
3:57 Lumbar rotation stretch
5:05 Seated side bend stretch
6:25 Child’s pose stretch
7:46 Bird dogs
8:46 Bridges
💬 How did you throw out your back? Let me know in a COMMENT and tell me how long you've been dealing with it!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and click the notification bell so you'll know every time I post new content!
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⭐️ BE SURE TO WATCH THESE OTHER VIDEOS FROM T&T:
🔗 BEST STRETCHES FOR YOUR LOWER BACK PAIN [SO IMPORTANT!]: youtu.be/OWERjHZbfmY
🔗 10-Minute Lower Back Pain Relief [Do This Every Day!]: youtu.be/gEOwBSYs1pk
🔗 Back Pain Relief Stretches [7-Minute Daily Morning Routine]: youtu.be/jbwg8Ya5q1o
🔗 FAST LOWER BACK PAIN RELIEF! [7-MIN FOLLOW-ALONG STRETCHES]: youtu.be/aMJER9zwIY8
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Pulled your lower back? These 7 exercises help you recover fast and get back to normal! Physical therapy exercises for your pulled lower back to alleviate pain and help you feel better.
===================================
🔗 LINK TO JARED'S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO JARED'S COST-FRIENDLY THICK YOGA MAT: urlgeni.us/amzn/drjaredyogamat
===================================
WHAT IS A PULLED LOWER BACK MUSCLE?
I see this one all the time in the clinic: you're lifting something, twisting to grab a bag, doing yard work, and suddenly your lower back locks up. That's almost always a pulled lower back muscle, meaning a muscle or ligament got overstretched, or was asked to lift beyond its capacity. Good news, a pulled lower back muscle heals really well once you know what to actually do about it.
HOW TO KNOW IF YOU PULLED A BACK MUSCLE
Classic signs you pulled a back muscle: sharp pain that hit you mid-movement, stiffness that makes standing up straight feel impossible, and soreness that stays put in one spot instead of traveling anywhere. If pain gets worse when you move and eases up when you rest, that's your lower back strain talking. But if you're getting numbness or tingling running down your leg, that's a different story, and it's worth getting checked out.
BEST EXERCISES FOR A PULLED LOWER BACK MUSCLE
Once you're a day or two in and the sharpest pain has settled, this is exactly where to start. This video walks you through 7 exercises that progress from gentle warm-up movement into activation and strengthening, so your back doesn't just feel better temporarily, it actually gets stronger and more resilient. Follow along and you'll be moving normally again faster than you think.
A QUICK NOTE ON WHEN TO SEE A DOCTOR INSTEAD
If you're experiencing numbness or weakness running down your leg, any change in bladder or bowel control, or this came from a serious fall or accident, skip the home exercises and go see a doctor. For the common "I tweaked my back" strain, though, this video is exactly where to start.
EXERCISES IN THIS VIDEO:
Pelvic Tilts
Knees to ChestStretch
Lumbar RotationStretch
Seated Side-Bend Stretch
Child's Pose Stretch
Bird Dogs
Bridges
VIDEO CHAPTERS
0:00 What is a pulled lower back?
0:34 How to treat a pulled lower back
1:58 Quick safety
2:24 Pelvic tilt
3:17 Knee to chest stretch
3:57 Lumbar rotation stretch
5:05 Seated side bend stretch
6:25 Child’s pose stretch
7:46 Bird dogs
8:46 Bridges
💬 How did you throw out your back? Let me know in a COMMENT and tell me how long you've been dealing with it!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and click the notification bell so you'll know every time I post new content!
===============================
⭐️ BE SURE TO WATCH THESE OTHER VIDEOS FROM T&T:
🔗 BEST STRETCHES FOR YOUR LOWER BACK PAIN [SO IMPORTANT!]: youtu.be/OWERjHZbfmY
🔗 10-Minute Lower Back Pain Relief [Do This Every Day!]: youtu.be/gEOwBSYs1pk
🔗 Back Pain Relief Stretches [7-Minute Daily Morning Routine]: youtu.be/jbwg8Ya5q1o
🔗 FAST LOWER BACK PAIN RELIEF! [7-MIN FOLLOW-ALONG STRETCHES]: youtu.be/aMJER9zwIY8
===============================
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![10-Minute Lower Back Pain Relief [Do This Every Day!]](https://i.ytimg.com/vi/gEOwBSYs1pk/mqdefault.jpg "10-Minute Lower Back Pain Relief [Do This Every Day!]
10-minute follow-along routine for lower back pain relief! Reduce back/hip tightness, improve spine mobility, and strengthen your core to eliminate lower back pain. Led by a physical therapist, these home exercises are the perfect combination of stretches and activation exercises so you can feel better fast — no equipment required!
EQUIPMENT USED IN THIS VIDEO
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/drjtable
🔗 LINK TO DR JARED’S BACK EXTENSION MACHINE: https://urlgeni.us/amzn/romanchair
WHY DOES MY LOWER BACK HURT?
Lower back pain is often caused by a combination of tight muscles and weak stabilizers. Prolonged sitting, poor posture, and lack of movement can lead to tight hips, hamstrings, and spinal stiffness, while weak core and glute muscles fail to properly support your spine. This imbalance places extra stress on your lower back, resulting in pain and discomfort.
SHOULD I STRETCH OR STRENGTHEN MY LOWER BACK PAIN?
The answer is both. Stretching helps relieve tight muscles and improve mobility, while strengthening exercises build stability and protect your spine. Focusing on just one without the other often leads to temporary relief but not lasting results. Combining both is the key to long-term lower back pain relief.
BEST STRETCHES AND EXERCISES FOR LOWER BACK PAIN RELIEF
This routine includes a balanced mix of mobility and strengthening exercises to target the root causes of lower back pain. By improving flexibility and activating your core, you’ll restore proper movement patterns and reduce strain on your spine.
EXERCISES IN THIS VIDEO
Cat Cow
Hip Flexor Stretch (Left)
Hip Flexor Stretch (Right)
Alternating Hip Rotation
Lower Back Rotation
Bridge
Plank
Bird Dog
TIMESTAMPS IN THIS VIDEO
0:00 Why It Works
0:19 Stretches
3:55 Rotation
7:20 Core Activation
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
HERE ARE MORE GREAT VIDEOS FOR YOUR LOWER BACK PAIN:
🔗 7 MINUTE MIRACLE MORNING STRETCHING ROUTINE: https://youtu.be/jbwg8Ya5q1o
🔗 TOP 5 CORE EXERCISES FOR LOWER BACK PAIN: https://youtu.be/KQW_FRbKc6I
🔗 BEST STRETCHES FOR YOUR LOWER BACK PAIN: https://youtu.be/OWERjHZbfmY
🔗 PULLED LOWER BACK PAIN RELIEF EXERCISES: https://youtu.be/fX7viSP2m1o
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Knee Pain On Stairs FOR GOOD! [From A Physical Therapist]](https://i.ytimg.com/vi/gSdIoNGPfX4/mqdefault.jpg "Fix Knee Pain On Stairs FOR GOOD! [From A Physical Therapist]
If your knee hurts when going up and down the stairs, the exercises in this video can fix it permanently! Eliminate knee pain on the stairs with these effective exercises you can do at home! “Quick Fix” technique to help your pain now and exercises to strengthen the right supporting muscles to eliminate your pain long-term!
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S AEROBIC STEP: https://urlgeni.us/amzn/aerobicstep
🦵 WHY DO MY KNEES HURT ON THE STAIRS?
If your knees hurt when you climb stairs, descend stairs, or step off a curb, it’s often because the muscles that control your knee - especially your quads and glutes - aren’t stabilizing the joint the way they should. Poor control can allow the knee to collapse inward or shift forward excessively, increasing stress on the kneecap and surrounding structures.
⬆️⬇️ HOW TO GO UP AND DOWN STAIRS WITHOUT KNEE PAIN
Stair climbing requires controlled strength and alignment. When you improve hip control, maintain proper knee tracking, and distribute load through your hips instead of overloading the knee joint, stairs become significantly less painful. Small changes in mechanics combined with targeted strengthening can make a big difference.
💪 BEST EXERCISES TO ELIMINATE KNEE PAIN ON THE STAIRS
The key to long-term relief is strengthening the muscles that control your knee while practicing proper movement patterns. The exercises in this video are designed to improve stability, balance, and strength so your knees feel supported and strong every time you take a step.
EXERCISES TO FIX KNEE PAIN ON THE STAIRS
Sit-To-Stand
Split Squats
Single Leg Balance
Heel Touches
VIDEO TIMESTAMPS
0:00 Knee Pain On Stairs
0:15 Key To This Video
1:17 Quick Fix Technique
2:49 Strengthen Quads
3:52 Strengthen Hips
5:15 Single Leg Tolerance
5:54 Eccentric Control
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS TO HELP WITH YOUR KNEE PAIN:
🔗 KNEE STRENGTHENING EXERCISES FOR BEGINNERS: https://youtu.be/rsSV_lqbEVo
🔗 EXERCISES TO IMPROVE KNEE MOBILITY: https://youtu.be/qHjwXLMM24o
🔗 SIMPLE EXERCISES FOR MASSIVE KNEE PAIN RELIEF: https://youtu.be/_YO4VV6Jl6g
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Pinched Neck Nerve FAST! [4 Exercises For Cervical Radiculopathy]](https://i.ytimg.com/vi/gZr91EClGNQ/mqdefault.jpg "Fix Your Pinched Neck Nerve FAST! [4 Exercises For Cervical Radiculopathy]
4 Great exercises to fix a pinched neck nerve! 🔗FULL VIDEO: https://youtu.be/xR9p4UdPhGU
If you have neck pain or numbness and tingling that travels down your arm - the exercises in this video can fix it FAST! Effective exercises for pinched neck nerve and cervical radiculopathy (arm symptoms from your neck) from a doctor of physical therapy.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Best Stretches For Knee Pain Relief! [Alleviate Knee Pain FAST!]](https://i.ytimg.com/vi/h_55P9uVdOY/mqdefault.jpg "Best Stretches For Knee Pain Relief! [Alleviate Knee Pain FAST!]
🔗 FULL VIDEO: https://youtu.be/AuzsmP05A9Q
Increase range of motion and decrease pain in your knees with these simple, effective stretches you can do right at home! The best knee stretches to increase flexibility, alleviate pain, and help you regain full motion and function.
💬 Be sure to COMMENT below how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Ankle Pain! [Stretches and Exercises For Ankle Pain Relief]](https://i.ytimg.com/vi/haS1n7LUW7I/mqdefault.jpg "Fix Your Ankle Pain! [Stretches and Exercises For Ankle Pain Relief]
Stretches and exercises for ankle pain and mobility! 🔗 SEE THE FULL VIDEO HERE: https://youtu.be/2WldQ-ULwHs
Eliminate ankle pain when you increase range of motion and strength - these are the best exercises you can do at home for ankle pain relief! From physical therapist, Jared Beckstrand (Tone and Tighten).
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Piriformis [Buttock Pain And Sciatica Relief Exercises]](https://i.ytimg.com/vi/hfFKJ6hMdcc/mqdefault.jpg "Fix Your Piriformis [Buttock Pain And Sciatica Relief Exercises]
Fix piriformis (buttock) pain and sciatica FAST with the exercises in this video! Effective stretches and exercises for piriformis syndrome and sciatic nerve pain relief. Demonstrated by a physical therapist to help you feel better and move better with less hip/butt pain and sciatica symptoms!
🔗 LINK TO DR JARED’S RESISTANCE BANDS/LOOPS: https://urlgeni.us/amzn/smallresistanceloops
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🍑 What Is Piriformis Syndrome?
Piriformis syndrome happens when the piriformis muscle—located deep in your buttock—becomes tight or irritated. This small muscle plays a big role in hip movement, but when it spasms or becomes inflamed, it can cause significant pain in the hip, buttock, and even down the leg.
⚡ Why Does Piriformis Syndrome Cause Sciatica?
The sciatic nerve runs directly under (and sometimes even through) the piriformis muscle. When the piriformis becomes tight, it can compress or irritate this nerve, leading to sciatica—pain, tingling, or numbness that radiates down your leg. Learning how to relax and strengthen the piriformis is key to relieving these symptoms.
🧘 Piriformis Pain Relief Exercises
In this video, I’ll show you the best stretches and strengthening exercises to relieve piriformis tightness and decrease sciatic nerve irritation. These simple, follow-along movements can be done at home and are designed to help you feel better fast so you can move with less pain and more freedom.
Exercises For Piriformis Pain Relief
Stretches
Piriformis Stretch (Option 1)
Piriformis Stretch (Option 2)
Seated Piriformis Stretch
Standing Piriformis Stretch
Exercises
Clamshells
Side-Lying Abduction
Bridge With Band
Frog Bridges
Fire Hydrant
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
YOU SHOULD WATCH THESE VIDEOS NEXT:
🔗 FIX PIRIFORMIS PAIN AND SCIATICA: https://youtu.be/W-3JRAyM6p8
🔗 WHAT’S CAUSING YOUR SCIATICA: https://youtu.be/JJj2hlBGDOk
🔗 THE ACTUAL BEST EXERCISES FOR YOUR SCIATIC NERVE PAIN: https://youtu.be/nZhY9Y24xcs
👉 CHECK OUT THE TONE AND TIGHTEN MEMBERS AREA! Support the channel, exclusive content, and even LIVE video opportunities with Dr Jared: https://www.youtube.com/channel/UCk9jEhy0w5h5tgWmr63dR4Q/join
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![PERMANENT Fix For Plantar Fasciitis Pain! [Home Exercises]](https://i.ytimg.com/vi/hzGuD8-UuOI/mqdefault.jpg "PERMANENT Fix For Plantar Fasciitis Pain! [Home Exercises]
Fix your plantar fascia pain! 🔗FULL VIDEO: https://youtu.be/Hmet9woSPpQ
The permanent solution for plantar fasciitis is NOT rolling on a golf ball or stretching the bottom of your foot! Lasting change comes from increasing the amount of stress that area can tolerate, and the only way to do that is with load-bearing exercises. Youre gonna love the full video we linked in this one...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Heal Your Rotator Cuff Tear Without Surgery [From A Physical Therapist]](https://i.ytimg.com/vi/iAVU0fK-n4w/mqdefault.jpg "Heal Your Rotator Cuff Tear Without Surgery [From A Physical Therapist]
Fix your rotator cuff tear WITHOUT surgery with these effective rotator cuff exercises! The exact shoulder pain relief exercises and stretches your PT would prescribe to restore strength, eliminate shoulder pain, and get you back to doing what you love. Exercises demonstrated by a doctor of physical therapy to get you the best results!
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S RESISTANCE LOOP SET: https://urlgeni.us/amzn/resistanceloop
🔗 LINK TO DR JARED’S RESISTANCE BAND SET: https://urlgeni.us/amzn/drjaredresistancebands
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/drjtableblack
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🩺 WHAT IS A ROTATOR CUFF TEAR?
Your rotator cuff is a group of four muscles that wrap around your shoulder joint and keep the ball centered in the socket every time your arm moves. A tear happens when one of those tendons gets damaged - either partially frayed or completely torn through. Heres what most people never hear: even a full thickness tear doesnt automatically mean surgery is your only option. Knowing what youre dealing with is the first step to getting better.
🏥 DO I NEED SURGERY FOR A ROTATOR CUFF TEAR?
Research shows up to 80% of rotator cuff tears heal completely without surgery - and that includes full thickness tears. Surgery becomes the right conversation in specific situations: major function loss that isnt recovering with consistent PT, or no meaningful improvement after 3-6 months of dedicated treatment. For most people watching this, the right exercises done in the right order are all you need. Thats exactly what this video gives you.
💪 WHAT ARE THE BEST EXERCISES FOR A ROTATOR CUFF TEAR?
The biggest mistake in rotator cuff rehab is jumping straight to strengthening before your shoulder is ready. You have to earn the right to load the joint - mobility first, stable foundation second, progressive strengthening third. Do it in that order and your shoulder responds. Skip steps and you plateau. This video walks you through the full progression so you get it right.
EXERCISES IN THIS VIDEO:
PENDULUM SWINGS
SLEEPER STRETCH
Y, T, W
FULL CAN RAISE
SIDE-LYING EXTERNAL ROTATION
RESISTANCE BAND EXTERNAL ROTATION
RESISTANCE BAND INTERNAL ROTATION
TIMESTAMPS:
0:00 Rotator Cuff Tears
0:41 Severity of Tear
1:24 Function Over MRI
1:57 Chance For Recovery
2:24 Exercises Matter
3:11 Mobility Exercises
5:39 Stability Exercises
7:34 Rotator Cuff Exercises
💬 Have you been told you might need surgery for a rotator cuff tear? Drop a comment - what did your doctor say, and how long have you been dealing with it? I read every single one.
👍🏼 Hit the thumbs up if this video helped you feel more confident about your recovery - and thank you for doing that.
✅ Subscribe to Tone and Tighten so you never miss a video from Dr. Jared!
MORE GREAT SHOULDER PAIN VIDEOS FROM TONE AND TIGHTEN:
🔗 FOLLOW-ALONG ROTATOR CUFF ROUTINE: https://youtu.be/VSLOSu637B8
🔗 5 EXERCISES FOR SHOULDER PAIN RELIEF (IMPINGEMENT): https://youtu.be/AMqT-3l0I6k
🔗 FIX OVERHEAD SHOULDER PAIN: https://youtu.be/scISR-wInNc
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Dont use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
