Rotator Cuff Tear (How to Strengthen Supraspinatus)

[@chrisfarrell6461]

THANK YOU! I had no idea what was wrong! Now I had been to the doctor and have an appointment with orthopedic, BUT YOU HAVE DIAGNOSED ME PERFECTLY! AND gave me the appropriate exercises to rehab myself! Happy Holidays! I am now equipped to continue strengthening my Supraspinatus and get back to having fun again playing pickleball and golf!

[@KV89-b3c]

or just get a ultrasound scan :) i was just diagnosed yesterday

[@Rudolfinho]

How is it now?

[@ciararespect4296]

​@@Rudolfinhotheir arms fell off 😢

[@ginarobinson9078]

THANK YOU !! I want you to know that I've been doing these exercises and other exercises of yours for strengthening the rotator cuff and they have helped tremendously. I have better mobility and less pain (I have a partial supraspinatus tear). Very grateful for your teaching videos ...thanks again !!

[@RehabScience]

That’s so great to hear! Thank you for coming back and giving an update!

[@cherieellwood6121]

Mist of my pain is in my bicep. What's that mean?

[@kaylarsen3995]

This video is a life saver, and everything's so clearly explained! Thank you!

[@RehabScience]

So glad it was helpful! Thanks for the comment!

[@mryogi8245]

Is it safe to do exercise in tear

[@songchangeun]

very helpful ,,, really cool to see that shoulder pain symptoms start to go away with just a few exercises.

[@RehabScience]

Finding the right movements can be so powerful when treating pain. 👍

[@OndrejMichalicka]

I wasn't sure it was the supraspinatus until I almost cried doing the test you demonstrated in the video at 4:10 minutes. Thanks for the vid 🙏

[@RehabScience]

I’m glad the video was helpful and hope the exercises help you!

[@katrinpirjanloo]

Thank you. Your videos are life savor it’s like having a private physiotherapist at home 🙏

[@RehabScience]

I am so glad they are helpful to you! If you like my KZbin videos, you would probably also like my book as it is much more comprehensive. Here is an Amazon link for the book, if you want to check it out. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/7QQkvLm

[@artwithmycoffee]

Thank you for clearly explaining different shoulder issues as well as the difference in mobility exercises and strengthening exercises. Also, I really appreciate that you give a good idea of how much pain to expect if any while doing these. After a work injury I ended up with rotator issues and small tears in both shoulders. I finally had surgery on the right in 2017. I healed really well and had some decent, basic therapy but just have never been able to get to where I could do any strengthening w/o reaggravating things. I have been unwilling to give up my search for the right combination of things. I’m an really hopeful that your explanations have given me the right combination. I feel like I now have the knowledge I need to gain strength. I am now at about a pain level of 1-2 and finding that I cam do these exercises w/o the weights, and w/o aggregation of the tendon. I can also feel new strength in the back around my shoulder blades. (And again, like you said, w/o having more pain the next day). Thank you again! I will be continuing these.

[@elementhokage]

How is it now ?

[@Rudolfinho]

How is it now?

[@madrazgaming]

Thank you, this morning my bike drifted in mud and I had a really hard fall. I know I tore my shoulder. Exactly felt the pain the way u said. Am doing these workouts and feels good now

[@RehabScience]

I’m glad to hear that the exercises are helping you recover!

[@eliotmurray]

Hi there. I like your videos. I have a supraspinatus partial tear. Most of the agreed upon rehab for this is similar to your video: target the degenerative tendon and try to strengthen it with isolation exercises. However, I recently saw where a well known guru in the strength space said this when referring to rotator cuff rehab: "I would never recommend any isolation exercise for a small injured structure." Instead, he recommends a compound approach like OH press. His argument is to let the whole joint complex work together to accomplish the lift... this lets all the little muscles in there do the work, each in its own proportion and strength. This is more like everyday life, where the joint sort of works together with your body in a functional way. Admittedly, these isolation exercises like the 90/90 and side lying ER are not very "real-life" transferrable. He has kind of a compelling argument here. But you quote some "studies" in your video so I think you're closer to "correct" than he is... but can you help me square this a little more?

[@RehabScience]

I very much agree with using more functional compound exercises, but later in the rehab process. Isolation exercises ensure that we target the specific impairments that are noted in the evaluation. Jumping right to compound movements often allows the patient to compensate around their mobility and/or strength impairments. This is commonly observed with various musculoskeletal injuries.

[@eliotmurray]

@@RehabScience Thank you!

[@debbieslavich7097]

Your rehab videos has always been helpful!

[@RehabScience]

That’s so great to hear!

[@bcbart82]

Thank you for posting these videos and sharing your knowledge with us. I have shoulder issues and these are so helpful.

[@RehabScience]

So glad the video was helpful!

[@masoodmohammed8350]

This is really very helpful

[@LORDRA1DEN]

Thanks. I lover the part where you talk about older people. I'm sitting here like, "Great, that's me thanks to this nonsense". I look younger than I am, feel much younger, and was even mountain biking 15 miles a day till my bike broke a year ago and wound up with a new smaller car with no room for it. I have a treadmill and stationary bike doing a great job of holding the floor down that I should be using. My MRI showed a slight tear, small bone spurs, and the beginning of osteoarthritis. #thingsthatmakeyoufeelold. I have my first P/T appointment in two weeks. I actually did it once before for spinal pain, I think the X-rays then showed C6-C7 or something like that, but at the time I did the P/T and combined it with riding every day. The pain got worse at first, much worse, but I pushed through it and a few weeks into both it went away completely. So hopefully this will help and your exercises will help me at home till I go to those appointments. Thanks!

[@RehabScience]

Haha! Most of us will have a rotator cuff tear at some point. I hope the exercises in this video help you! You might also try these ones in my most recent supraspinatus video. Here is a link. kzbin.info/www/bejne/gKWyiIaNh8Zrh80si=TNg1RXxMSyDV5D80

[@LORDRA1DEN]

Thanks! My first appointment isn't for weeks so I plan to do everything I can till then. Maybe you know the answer to this: when I had that last appointment about the spinal issues I did the P/T, but my doctor thought I was a little nuts for doing the mountain biking. Presumably because it could make it worse. And at first it did, but I kept going. In the beginning I did the first part of the trail, about 4 miles R/T and built up to doing almost all of it from that point which was the 15 miles R/T. My goal was the full length which would've been 20 miles. After I stopped riding I wasn't in any pain for over a year. Why? If cycling like that could make it worse why didn't it? And what are the odds I can get back to cycling now? I really miss the trails.@@RehabScience

[@starfish9845]

Excellent video.All four exercises are clearly explained👍.

[@greenmarine5]

Excellent Doc. thanks for the info, going to start these exercises immediately

[@RehabScience]

You’re welcome!

[@OndrejMichalicka]

I wasn't certain it was the supraspinatus until I almost cried doing the test you demonstrated in the video at 4:16. Thanks for the vid 🙏

[@br20htm4n]

Thank you so much. I really need this. Hopefully this will help with my recovery.

[@RehabScience]

You're welcome! I hope the exercises help you!

[@andygoodwin4158]

Excellent explanation and demonstration - thanks for sharing

[@RehabScience]

No problem, glad it was helpful!

[@Johnarchiebald]

This entire time I’ve thought we should Lift above the shoulder w the full Can thanks !

[@RehabScience]

No problem! I’m glad the video was helpful!

[@wjb4578]

Man, I've watched all three of your rotator cuff videos. My physical therapy doesn't start for a couple weeks but I'm going to be doing all of these exercises in the meantime to (re)build my shoulders.

[@RehabScience]

Thanks for watching those! I hope the exercises help you!

[@Rudolfinho]

How is it now?

[@danhendry7496]

Yeah Im.having trouble with lateral raises, where the pain it is, is exactly where you explained.

[@protocal]

How u now?

[@kimfalsetti5618]

Great information and direction. Many thanks

[@RehabScience]

Glad it was helpful!

[@Juliawatiwang]

I had frozen shoulder on my right shoulder two years ago and the MRI shows there was a tear about 5 mm on the superspinatus muscle. It got better with two steroid injections. Now unfortunately I got a second injury on my left shoulder. Doctor said it right, it’s degenerative in nature and it happens to middle aged people. I’m in a lot of pain lately, couldn’t sleep at night or do simple task like wearing my bra. I just got my first injection. This video certainly helps and I will try to strengthen the muscle. But I have to say, exercises should be done after the inflammation is taken care of, otherwise it’s risking aggravating the pain and the injury.

[@RehabScience]

If we look at the research, it's important to implement resistance exercises for tendon and muscle injuries, but we should only incorporate those exercises that can be done with mild discomfort or less. Having mild pain during the exercises is okay as long as pain is not flared up several hours after the exercise session.

[@ronaldmiller2740]

I LIKE YOUR MUSCLE CAR BOOK ON THE SHELF TOO!! THx. FOR YOUR REHABS...

[@RehabScience]

Haha! Besides rehab, I also love cars!

[@stonemason66]

Appreciate the 411. Thank you.

[@RehabScience]

No problem!

[@hiradbahwal4488]

Thank you DR. Walter. I was doing wrong exercise 🙏✅🙏

[@RehabScience]

You’re welcome! I’m glad the video was helpful.

[@TheQuigg11]

I tweaked my right one from benching without a spotter, lifting the bar out of the rack put all the weight on the supra before my pecs could engage.

[@RehabScience]

Sorry to hear that. If you let the tissue calm down for a few days and then add these exercises, it should get better within a few weeks.

[@TheQuigg11]

@@RehabSciencethanks for the reply. i've stopped lifting for the past week and im going to start again on monday, my scapulas been clicking too, is that also a symptom?

[@RehabScience]

@@TheQuigg11 Yes, clicking and other shoulder noises can occur when the rotator cuff is irritated.

[@TheQuigg11]

@@RehabScience That's good to know thanks, are these exercises ok to do as a warm up before a workout? What sets and reps do you recommend?

[@amaansk5808]

@@TheQuigg11 did u overcome ur RotorCuff problem ?if yes how can u please help I'm going thru it

[@nerd6134]

God bless you brother

[@ironclutchgym117]

Thanks sir i have started getting some relief. i was having trouble in applying bench press.🙏🏻

[@RehabScience]

Glad to hear the exercises are helping so far!

[@maxsilbert]

These are great, thank you 🙏.

[@RehabScience]

No problem!

[@borisenchev2893]

The exercise that burns the most (not included in this video) is the one where you grab a band in front of you with elbows bent at 90 degrees (like the middle part of a bicep curl) with externally rotated shoulders and then pull the band apart to the sides. I've been doing this one and face pulls with a band for the past 10 days and my pain is maybe 50% better. Have had it for a year now and quit the gym except for legs, but the difference got pretty big so I decided to find new rotator cuff exercises and I came across these two. I did a light shoulder workout (first one in like 8 months or so) and the difference in soreness between my (bad) left shoulder and my right one was much smaller than before. What I find interesting is that after or during the workout my front side of the shoulder hurts, kind of like how they describe bicep tendinitis, but during and after rotator cuff work something burns behind the shoulder deep inside and on the side. Would you say I'm headed in the right direction, should I slowly ease back into working out and which muscle(s) do you think is/are problematic?

[@RehabScience]

It’s very hard to say without performing an evaluation and orthopedic testing. The burn at the front of the shoulder definitely could be related to the bicep tendon. The deeper pain could be related to subscapularis, but those symptoms could be related to numerous other structures, including other rotator cuff muscles, or the labrum. If you don’t notice a flareup in your symptoms with your other shoulder exercises, then I would say it’s fine for you to gradually progress back into those workouts.

[@borisenchev2893]

@Rehab Science Thank you for the quick reply, I'll comment here once again when I figure out exactly what's going on, if you are interested, and if someone's experiencing something similar

[@dianabaker2919]

Thank you for the video. This is very helpful.

[@RehabScience]

Glad it was helpful!

[@heathermunoz6282]

What about not being able to holds your arms up without pain. This happens when blow dry or was my hair.

[@Benieg83]

Try a perm?

[@ciararespect4296]

​@@Benieg83I get my servant to do it 😂

[@petervendetti2796]

Thank you, Doctor ❤

[@RehabScience]

Welcome!

[@mikecar52]

Bands are a bonus for these exercises and cost pennies in comparison to dumbbells.

[@Daxs_rides]

Im only 15 and i think I had torn my cuff from a big fall on my dirt bike but thank you I hope this helps me

[@Nearly1]

Hi Dr Tom Walters. Many thanks for this informative & very helpful upload. :) Is this to be done just once a day, or can it be repeated several times throughout, if time warrants? Thanks in advance. :)

[@RehabScience]

No problem! With these exercises, we will typically have people complete three sets of around 10 to 15 repetitions. Those three sets can be spread out throughout the day or completed in one sitting. If your pain is exacerbated when performing them every day, then I would go to every other day.

[@Nearly1]

@@RehabScience Thanks! Sorry, I meant repeating the 3 sets 3 times a day. :D But no worries, it's mainly common sense & interestingly, the effect of these exercises is immediately felt - although the long-term healing is the aim, of course. I guess it's inducement of fluid to the shoulder joint that gives a feeling of immediate relief. :) Just a thought - do you think the pendulum swing is effective? I've heard conflicting methods, like in one instance, just bend over & sway your body to cause the arm of the affected shoulder to swing - & in another instance, actively swing that arm.....Anyway, thanks again for sharing - all the best. :)

[@meangreen2792]

💯 Great Video and Demonstration. 🔥.

[@RehabScience]

Thanks for watching!

[@goodmorning7807]

You are wonderful but who has a tear above the thorn has a shoulder that rotates a lot towards the outside and these exercises increase the external rotation of the shoulder so you must start with exercises that strengthen the rotator cuff internally

[@RehabScience]

These exercises are used successfully in individuals with rotator cuff tears and in those who have had a rotator cuff repair. Obviously, if pain is severe, then we would start with other lower-load mobility exercises and isometric contractions. These don't apply to everyone. Please remember that KZbin videos are not comprehensive rehabilitation programs.

[@johnniegordon1221]

I need to try these

[@herbertXX]

Excelent explications

[@RehabScience]

Thank you!

[@tomacquilano1304]

Excellent tutorial as usual! My MRI showed a small tear in the supraspinatus. The doctor recommended surgery. No time for that and it's not bothering me that much but enough to keep me from my strength training classes. I am 62 and in above average physical condition. So they tell me! My question is, what happens to the tear during and after these exercises? Does it repair itself?

[@RehabScience]

You’re welcome! Small supraspinatus tears can heal with time (6 months or longer). The exercises will strengthen the supraspinatus muscle and the three other rotator cuff muscles. Loading the tendon helps desensitize the region when done appropriately. The key is to only perform exercises and choose a resistance that creates no more than mild discomfort.

[@jameskerr1859]

Excellent, but could you tell us how many reps, how many sets, how many exercises, and how many days between workouts? Thanks.

[@timothyknowlton3161]

Thank you for your helpful video! I greatly appreciate it!

[@amitdash4141]

Hello Dr Tom Walter, Thanks for showing the exercises, I had an accident more than 7 years ago in which I injured my Supraspinatus which was found in MRI, but I took oral medicines but pain never went away so I restricted my movements of right shoulder but able bench press and do exercises.I have acute pain in performing some exercises & punching or throwing a ball. Can my shoulder injury be healed by performing these exercises?

[@felixjuniorodtojan2453]

any update?, did you still do bench press or tried lifting weights overhead shoulder like shoulder press (inclined or declined) without any pain or trouble. thank you for response.

[@milagrosroman9978]

Love the exercise am doing them. There working.

[@RehabScience]

I am glad they are working!

[@funhouse9566]

I've recently had an MR Arthrogram done after several dislocations and have a pretty bad supraspinatus tear (doesn't give me much pain or weakness, just instability). I can do all these exercise fine even at a heavy weight HOWEVER the full can one really clunks, clicks, judders and feels weak and i've never found this out before as its not really a typical gym movement. Going to aim to improve this one alongside my physio!

[@RehabScience]

I’m glad to hear you have a good strength with those other movements. The full can does focus more on supraspinatus, so hopefully training that movement will help improve your shoulder stability.

[@Pytterr]

thanks a lot!! it hurts so bad when i do any shoulder to overhead and kipping pull up moves. Ill try out this exercises!!!

[@RehabScience]

Overhead movements are notorious for aggravating this issue. These exercises will help strengthen the muscle and tendon and should help reduce pain over time.

[@Pytterr]

@@RehabScience ive already started them, thanks again!! I hope to come back and share my progress!!!

[@Al-Hasan-jn4yv]

​@@PytterrHey man how you doing now? Do these exercises worked with you?

[@montaserelbarg9838]

Thank u very much for your efforts and explination but is these excercises done daily and for how long ?

[@RehabScience]

No problem! Yes, these exercises can be done daily, unless they cause your pain to flare up. If that happens, then I would do them every other day. Most people complete these for the 6 to 8 weeks that they are in rehab. Even after your pain is gone, I would try to incorporate these exercises into your normal training 1 to 2 times a week to keep the rotator cuff healthy.

[@tonyrodriguez2690]

Thank you i appreciate it I'll try this exercises tommrow ...god BLESS. 🙏

[@RehabScience]

You’re welcome! If any of them cause more than mild pain, then I would remove them from your program. Best wishes with your healing process!

[@tonyrodriguez2690]

Thank you again ...i had one more question is it ok to rest my arm for a day so it can heal ?

[@nydiataylor472]

I have a cuff tear the MRI show, can those exercise help me? I been doing exercises for a year now we the physical therapy doctor for there weeks. But now the I know what my problem is. I wander if I need deferent exercises. My shoulder pain have getting better and better, just at night I get someone discomfort, or if I over used the shoulders, I get some discomfort too. Thank so much for your video. I just started to try those you show us.

[@pepevalencia663]

Thank you for an informative video. I am 5 months post-op from a torn rotator cuff; torn labrum and detached bicep. I did eight weeks PT and am currently on my own lifting weights. I feel that I’m ahead of schedule in my recovery. No pain or discomfort. I continue doing the exercises with the bands on a daily basis. Regarding my lifting program I and doing moderate weight with dumbbells and have gradually increased the weight as I have seemed fit. For example; back rows #50; bench #30; side and front raises #15; shoulder press #25 and bicep/reverse curls #30. I am not feeling any pain or struggle in my workout. Am I pushing it too much to quickly or am I ok as long as I’m cautious?

[@RehabScience]

I wouldn’t progress too heavy until you reach the four month mark. With the labral tear and the detached bicep, lifting too heavy too soon can compromise the labral repair.

[@pepevalencia663]

Thanks for your quick reply but I’m actually past the four months and today is my five month point.

[@ahmadalosman4110]

Thank you very much

[@RehabScience]

You’re welcome!

[@sithymuhammad2825]

Thank you!

[@RehabScience]

You're welcome!

[@garysimmons5520]

Thank you

[@RehabScience]

You're welcome

[@marcuscatan]

Hello man, I really appreciate your videos. I'm at a loss actually. My right shoulder has never been very good and since an injury it's been dificult to deal with. For sometime I completely dropped going to the gym but then it got worse and the doctor told me I definitely needed to keep on working out because it was super weak. I kept on working it out. And oftenly, I can start work out and do it for some weeks / months before it starts to get sensitive. From that point, every workout makes it a little bit worse. I've gone to a lot of doctors, all they found was a Bursitis, and for all I've read that seems at best an inconclusive diagnosis. I did a lot of internet self-diagnose positions and it seems that the one you comment here on 04:12 (thumb down and pushing) is the only one I feel something. So I'm guessing it's a mild supraspinatus tear I'm dealing with here. Should I just follow this workout you comment here? Do you have any other tips? I'm getting desperate honestly. I've been with this problem for over 10 years now.

[@RehabScience]

Sorry to hear you have been struggling so much with your shoulder pain. Yes, if that empty can position provokes your symptoms, then I would try the exercises in this video. Because other exercises tend to flow your shoulder up, I would try adding one exercise at a time from this video and seeing how your body responds.

[@chandraprakashbisawa1389]

👍👌

[@adamnarat9677]

Hey, I have exactly the same thing. Did you find anything that worked for you in the end?

[@garypuckettmuse]

Thank you for the information. If there is a full supraspinatis tendon tear at the footprint what is the point of strengthening the supraspinaiis muscle? I thought (hope I'm wrong) that that muscle was only attached to the top of the arm bone and when it is torn off it's no longer used for anything. I have this issue so I'd love to hear from anyone. Thanks.

[@inquistive]

#RehabScience - great video, thanks. I have a full thickness tear up to 17cm in the supraspinatus tendon, but not full width. I have been told that it could go to full width and that surgery would be best. Therefore, in your experience is it possible to fix tears such as mine without surgery and using the exercises you suggest here?

[@simonebreedon5191]

I have a full thickness supraspinatus tear which is also 75% torn in the length. I am in a dilemma as to opt for the surgery or to try rehab for a few months. I am a very keen CrossFitter. I’d appreciate your take on this situation. I am not in much pain. I can still do strict pull-ups and am limiting my overhead work to light weights but want to get back to gymnastics and heavier lifts. Thanks I’m advance 🙏🏻

[@RehabScience]

If your pain isn't bad and your function (mobility and strength) aren't severely impacted, then I would recommend avoiding surgery. These tears can heal with enough time.

[@simonebreedon5191]

@@RehabScience thank you. That is the journey I’m on and so far it’s going really well 👍

[@petersuccar8998]

Thanks for the video mate, I've got clicking in my shoulder on the way down for the third exercise. Should I persist with this or back off?

[@RehabScience]

If the clicking isn’t painful, I would continue with the exercise.

[@vaughny7258]

I got diagnosed with cervical spyndnois. Narrowing in callorbone area. But what you described is when you get pain. And the area you mentioned is where getvthe pain. Like the inner part of the front delt. I'll try these. I fixed my thoracic mobility and winged scapula. But this pinch won't leave.

[@ohoffm1]

good video

[@RehabScience]

Thanks

[@althafah8663]

workouts we should stop doing if you have mild supraspinatus tendinosis please reply.

[@ivylam0168]

Dear Dr. Walter: thank you for the exercises. My question is about the 3rd one 90-90 external rotation: I don't have a bench...but I usually lie on the roller and do the 90-90 external rotation with face up and chest up. Is it the same?

[@joshpaul6417]

I did it on my bed same thing

[@sehiroglu]

hello! in my mr report it says There is an intrasubstance partial tear in the inferior fibers of the subscapularis tendon. Which exercise or strechs should i do ?

[@RehabScience]

I haven’t done a subscapularis rehab video yet, but plan to do one very soon. My new book has a comprehensive rotator cuff rehab rehab program that includes subscapularis strengthening. Here’s a link if you want to check the book out. a.co/d/bSFZPa0

[@sehiroglu]

@@RehabScience could you do a video about that ? I am living in Turkey its too expensive for us.

[@RehabScience]

@@sehiroglu Yes, for sure. I will do a subscapularis video in the next week or so.

[@sehiroglu]

@@RehabScience thanks very much i am waiting

[@mariannaespinoza61]

Thanks a lot 🙏😊💪🏽

[@RehabScience]

You're welcome 😊

[@hooliorama]

Ordered your hardcover book. I assume all of the content of the individual paperbacks for specific areas of the body (coming out in November) is all contained in the much larger hardcover? Thank you for your videos! My shoulder tear recovery is now in progress.

[@RehabScience]

Yes, exactly. My large red book includes programs for the entire body. The smaller books coming out in November only have programs for one specific body region. Thank you for buying a copy of my book!

[@hooliorama]

Thanks Dr. Tom! Terrific book. Will 5-star on Amazon. Curious: your first 3 exercises in this video appear in the shoulder section, but prone-Y didn’t - is prone-T the alternative for that one? Cheers

[@RehabScience]

@@hooliorama so glad you are happy with the book! Thank you for considering leaving a 5-star review! The prone T and Y don’t work exactly the same muscles, but are very similar. You can include both if you find them to both be helpful. 👍

[@debbieslavich7097]

Thanks!

[@RehabScience]

You’re welcome!

[@NathanStones-ri1jz]

I tore my supraspinatus tendon while lifting 4 months ago. the MRI result shows a minor tear. My doctor recommended 3 PRP injections and physical therapy. I didn't do the injections but did the physical therapy and one month later went back to lifting. My doctor said I'm allowed to lift as long as I don't lift anything heavy. But a few days into training I started to feel weakness in my arm. Is this normal being the result of natural swelling after exercise or should I stop lifting?

[@אלעדר]

Hi, how many times a day, how many days a week? Thanks in advance

[@RehabScience]

Usually, we recommend that people perform three sets of 10 to 15 repetitions every day or every other day.

[@אלעדר]

@@RehabScience Thank you so much for replying, and for sharing your precious knowledge and expertise and I wish you great luck! It's amazing that this great knowledge can be found and open to everyone, thanks to people like you

[@Kariyaden2024]

Thank you Dr. Tom Alters. This was much needed as I have a rotator cuff injury for 7 weeks now. Just want to know dead hanging would help along with the exercises you have prescribed here?

[@RehabScience]

Dead hangs can help improve shoulder mobility, but I wouldn't do them if they create more than mild pain (3-4/10). The most important thing with this injury is to strengthen the muscle and tendon with exercises like shown in this video.

[@sriv1556]

Thank you sir , your new subscriber here. I involved in arms wrestling casually 4 years back. I was on sling for a month , sadly even now having nagging supra area pain since then. I get radiating pain till wrist sometimes. Can i continue doing these exercises

[@RehabScience]

Thanks for subscribing! Yes, you can do these as long as you have no more than mild pain (3/10) while performing them.

[@lukebyerley2395]

Hi Tom - great video! I’ve had some issues with my right rotator cuff where it feels weak and painful when pushing in front or overhead - and a lot of clunking noises when internally rotating my arm. I do a lot of external rotator cuff movements to strengthen and I especially tried the second exercise you mentioned - mild pain and a lot clicking going on. Is this clicking a normal symptom alongside pain?

[@blackmanta6453]

I suggest u stop if its painful

[@bcbart82]

I have a full tear of the supraspinatus and subscapularis , sublexed bicep etc. i have surgery scheduled and I want to ask what range of motion, stretches or exercises are recommended to do as prehab to benefit my recovery. Thank you for any advice and I really enjoy your videos. Thank you.

[@brianwindsor688]

I've been doing these exercises for two months now. I have no pain or soreness. Can you recommend a weight lifting regimen that would allow me to strengthen my arms and shoulders without re-injuring my rotator cuff? Thank you!

[@Midoksam]

I’m doing these exercises for a year , nothing changes

[@igorveinybeastilles5066]

Hi Doc Pls What that means Critic segment tendom: frying tendom That means is ruptured or inflamed ?

[@Globe-qd7vh]

Hi. Very nice information for me ...I have an MRI same days ago findings are subtleT2W and STIR hyperintence signals are seen in supraspinatus tendon likely representing its sprain/partial tear..so kindly suggest exercise to fix it plzzzzz

[@freywatson752]

Thanks man

[@9catlover]

i am 50 and didn't expected to get degenerative muscle issue. i don't have a tear...but i do get pings of pain on the top shoulder and all the way down to my arm...i can feel the nerves and my arm being weak.

[@jasongaspero]

How many times per week would you recommend doing these exercises? Every day? 3x/week? 5x/week? Other?

[@ranjanijaidev2839]

This video brings hope! I've been detected with a high grade partial thickness tear (6mm on the right and 9 mm on left). I want to avoid surgery and strengthen my muscles and work towards recovery. I am a Yoga Instructor, so my movements continue to be quite fluid and easy, but as you mentioned, there's a twinge that I feel during certain movements. Can I still hope to keep surgery off if I work at these (and some more) strengthening exercises?

[@RehabScience]

Yes, in many cases, less severe rotator cuff injuries can be managed with rehab.

[@ahmedbounce3053]

would these exercises help to avoid any tear or injury in the future?

[@RehabScience]

Yes, definitely!

[@niranjanb.s.5817]

Hi , I am suffering with this supraspinatus tear in my left shoulder (type2), doctor sujjested for an surgery. But I am avoiding surgery & go for physiotherapy. Today I seen this yoga therapy, is it effective.... Pl share your opinion.

[@GregPlowman]

How often should you do the exercises (every day or every other day)

[@RehabScience]

It really depends on how your body responds to the exercises. If the exercises cause your pain to flare up, then every other day would probably be best. If your symptoms return to baseline fairly quickly, then you could perform these every day.

[@newts1964]

Hi Tom How often should you do this weekly & I'm being told I'm sore because of weakness is this likely.. starting these today I've been doing side lying for months now but I'll try the others as well

[@m.bird.]

What about a cuff fracture avulsion? It's how the cuff works eccentrically (at length or in opposition) that is messed up for me. The supraspinatus bone fragment healed well, but it's medialized. So my arm is slumped. I also can't follow through to throw or torque to run or paddle because the humeral head translates too much. I was strong before and am strong still, I've just lost length tension. Surgeons are afraid to move the bone to put the cuff to anatomic. I've been offered a graft along corcocohumeral ligament to give me more stability in 0-45 degrees abduction. I'd rather have an osteotomy. No amount of strengthening is going to change the leverage points for length tension is it?

[@matimazzu11]

nice video! I have a 9mm supraspinatus tear but been off training for two months and doing physio therapy. doing these exercises, with your experience do you know how much time I should I bee without lifting to heal? it has passed 2 months already since im not training. thanks!!

[@RehabScience]

Glad to hear you are working on your rehab and giving the injury time to heal. Unfortunately, these partial tears can take up to six months to heal. Hopefully, yours progresses more quickly and you can get back to your training.

[@matimazzu11]

@@RehabScience thanks for answering!

[@shivratra8333]

@@matimazzu11hi bro I got the surgery done its been 2month ago in my right shoulder latarjet procedure nd my left shoulder have 9 mm tear supraspinatus did you recoverd or not😢plz bro help

[@matimazzu11]

@@shivratra8333 yes I was able to train normal again but I still have tendinitis and noises/cracks

[@aamir264]

Partial thickness, < 25% of the fibers, non-retracted anterior most supraspinatus bursal surface tear, TR, AP dimension of 2mm. M facing this problem. i hope i’ll feel better after your excersice😢

[@Nini-tj6se]

Is this all to prevent surgery or after surgery. I have 1.9 cm tear that is painful when training at the gym and doing all things you suggest. i have to modify my workouts with arm positioning. Dr recommended surgery due to my level of activity. Im so undecided. Should i try these exercises to avoid surgery? Can they allow me to live the lifestyle that im used to and live without pain? Need advise!

[@RehabScience]

Yes, these exercises can be used to strengthen if someone is trying to avoid surgery. However, I would recommend only doing the ones that you can do with mild or less pain.

[@SwagiSalami]

Would you recommend this if the pain was due to a football injury, dislocated shoulder?

[@hashi_theruvath_7982]

Should I do same exercises for tendinosis of supraspinatus tendon

[@user-hx7sx7cp2y]

I M working in a warehouse picking items top of my right shoulder really sore I’m going to try these exercises it’s a dull ache n uncomfortable to sleep on

[@RehabScience]

Yes, these exercises should help with your symptoms.

[@sara_aq8845]

Thank you for this video . I want to do it because I don’t like my external appearance not because of pain my shoulders are down and my upper back is not straight is it ok to do these exercises ? Can I do it every day ? What the wight of dumbbell you use ?

[@Ahghhftgxshnvbbfdgncs]

I have had rotator cuff surgery on both my shoulders. I'm a devout weightlifter who has gotten some aggravation in them again despite always warming up my rotator cuff with external rotations. I was recently told that I need to do some scapular flexion work rather than focusing on external rotations. Thoughts on that?

[@TheWorkmanDiaries]

Hi , I have a full thickness tear of supraspinatus, probably happened in March but only diagnosed by ultrasound in August after weeks of physio ( that I struggled with as it aggregated it ) Waiting on a consultant. Would love to avoid surgery but shoulder is frozen & very uncomfortable, especially at night. I can kind of do the first exercise ( no dumbell ) but not the others. Any advice? I'm 57. Tear probably happened by dog pulling hard on the lead ..& also a fall on ice.

[@elliothuddle7400]

How often should you do these exercises and are you safe to workout and lift weights as long is pain is mild?

[@RehabScience]

I would recommend performing these everyday or every other day, depending on how your rotator cuff responds. The key is to find a weight that is challenging, and creates no more than moderate discomfort.

[@stuartsenften237]

I have a full thickness insertional terror of the super spanitus tendon with medial tendon retraction it will be 2 years out next month they want me to have surgery or should I continue with the injections and have therapy thank you so much!

[@RehabScience]

Unfortunately, full thickness tears don’t tend to heal well. However, I have known individuals who didn’t have surgery and were able to get stronger with rehab and function very well. So, it really boils down to how much the issue is impacting your function and if you can keep training and wait it out for a while longer.

[@F1LTHYyngbeeduhh]

I never got the surgery, will this still work!

[@RehabScience]

Yes, many people avoid surgery and get better with these types of rehab exercises. They will strengthen the other rotator cuff muscles, which will help support the one that is torn.

[@underconstruction6670]

Hi sir great channel I have pain in my right shoulder when I sleep on my side doing these exercises could I still build massive shoulder muscles if pain goes away or are my goals over with

[@RehabScience]

Rotator cuff pain is commonly exacerbated by sleeping on the painful side. I would implement these exercises and try not to sleep on that side. Once the area calms down, you should be able to return to normal strength training.

[@omthakur7554]

Hello bro I'm 30 y old, and I'm facing pain in right hand shoulder supraspinatus muscle. Is all these exercises worthy for me. Kindly suggest.thanks🙏