Rotator Cuff Tear (How to Strengthen Supraspinatus)

Today's video covers four of the best home rehab exercises that can be done for a rotator cuff tear or tendinitis. The four rotator cuff muscles act to stabilize and rotate the shoulder joint and can be susceptible to tendinopathy and tears. Of the four muscles, supraspinatus is most commonly injured and will most typically produce pain at the superolateral shoulder that can refer down the lateral arm.
In a relatively new study (citation at bottom) an MRI was performed on both shoulders in people with unilateral (one-sided) shoulder pain. The MRI results in this study showed that issues like tendinopathy and partial rotator cuff tears occurred in almost equal numbers when comparing the painful side to the non-painful one. This study matches up with others on the topic, which show that ‘dysfunctional’ findings are often seen in body regions where no pain is present.
Studies like this remind us that clinical decision making must not revolve around imaging alone. If more sinister conditions are not a concern and the clinical exam does not warrant further testing, then it may be best to wait on pursuing imaging studies and proceed with rehabilitation.
If you have been diagnosed with rotator cuff tendinopathy or a tear, it is recommended that you start with conservative management (physical therapy) and see how your symptoms respond. Many people are able to avoid surgery with these simple strengthening exercises.
1. Sidelying External Rotation
2. Full Can
3. 90/90 External Rotation
4. Prone Y
Reference: Barreto RPG, et al. Bilateral magnetic resonance imaging findings in individuals with unilateral shoulder pain. J Shoulder Elbow Surg. 2019.
pubmed.ncbi.nlm.nih.gov/31279...
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including programs for rotator cuff injuries and shoulder impingement. Click the link below to learn more and order a copy! a.co/d/1q3BjgP

[@user-lm5mu4gu7b]

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

[@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

[@christinelewis5765]

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 ?

[@debbieslavich7097]

Your rehab videos has always been helpful!

[@RehabScience]

That’s so great to hear!

[@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!

[@Vricko89]

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

[@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

[@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. 👍

[@starfish9845]

Excellent video.All four exercises are clearly explained👍.

[@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!

[@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!

[@andygoodwin4158]

Excellent explanation and demonstration - thanks for sharing

[@RehabScience]

No problem, glad it was helpful!

[@Rusty6450]

Thank you for sharing this information. I am tall, compared to some and my 'Billy Goat' cat caught my leg and threw me over, snapping off my elbow (Olecranon?). I have since had surgery with plates and screws to put my elbow back in place and it is doing really well. PT is going well with my elbow, but my shoulder has been extremely painful. You have described a lot of my pain and I am meeting with my surgeon on Monday. Thank you for identifying it for me.

[@timothyknowlton3161]

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

[@kimfalsetti5618]

Great information and direction. Many thanks

[@RehabScience]

Glad it was helpful!

[@maxsilbert]

These are great, thank you 🙏.

[@RehabScience]

No problem!

[@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!

[@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 🙏

[@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!

[@dianabaker2919]

Thank you for the video. This is very helpful.

[@RehabScience]

Glad it was helpful!

[@petervendetti2796]

Thank you, Doctor ❤

[@RehabScience]

Welcome!

[@stonemason66]

Appreciate the 411. Thank you.

[@RehabScience]

No problem!

[@nerd6134]

God bless you brother

[@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

[@danhendry7496]

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

[@ahmadalosman4110]

Thank you very much

[@RehabScience]

You’re welcome!

[@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!

[@sithymuhammad2825]

Thank you!

[@RehabScience]

You're welcome!

[@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!

[@rowdypowripper]

Thank you

[@RehabScience]

You're welcome

[@meangreen2792]

💯 Great Video and Demonstration. 🔥.

[@RehabScience]

Thanks for watching!

[@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 ?

[@debbieslavich7097]

Thanks!

[@RehabScience]

You’re welcome!

[@milagrosroman9978]

Love the exercise am doing them. There working.

[@RehabScience]

I am glad they are working!

[@herbertXX]

Excelent explications

[@RehabScience]

Thank you!

[@ronaldmiller2740]

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

[@RehabScience]

Haha! Besides rehab, I also love cars!

[@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

[@freywatson752]

Thanks man

[@mariannaespinoza61]

Thanks a lot 🙏😊💪🏽

[@RehabScience]

You're welcome 😊

[@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?

[@ohoffm1]

good video

[@RehabScience]

Thanks

[@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.

[@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

[@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?

[@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.

[@1989arrvind]

Great👍

[@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.

[@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?

[@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. :)

[@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?

[@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

[@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.

[@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.

[@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 ?

[@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.

[@althafah8663]

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

[@igorveinybeastilles5066]

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

[@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

[@khaledzkhan7423]

Hi , i has suprasinatus on my my right shoulder , after doing the ultrasono doctor said there is no rotary cuff tear but there is suprasinatus and burtits and recommend if i am having problem i can try some prp injections to heal it . The injury occurred due to fall from motorcycle. My question is if the treatment works , will i be able to lift weights just like before or it may cause problem . I would really appreciate your reply .

[@jameskerr1859]

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

[@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.

[@SwagiSalami]

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

[@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.

[@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

[@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.

[@BetterCallSauS]

Is there any particular part of the shoulder that you should focus on "feeling" during these exercises?

[@HarpreetSingh-co8ws]

Thank you posting the video. I having been I having shoulder pain for over a year now. I did the exercises you recommended and noticed that when doing exercises #3 (without any weight) I start off with the 90/90 position and then move towards the horizontal position and can’t even make it past half way point with sharp pain in the right/rear shoulder (area of rear deltoid). Any indication of what part of the rotator cuff muscle maybe the problem, when trying to perform this exercise. Thank you in advance

[@RehabScience]

The two muscles on the backside of the shoulder blade that raise the arm to the horizontal position are infraspinatus and teres minor, which are two of our rotator cuff muscles. Most likely your pain is coming from one of these two muscles. I would try that exercise again without any weight and see if you can gradually strengthen those muscles. If you can’t do it on your stomach at all, you can also do it in standing with a resistance band tied to something at about shoulder height.

[@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.

[@heathermunoz6282]

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

[@user-lj8xq1dv8t]

Hi! I just went to an ortho and was told that its the tendon specified in this video, but I am waiting on an MRI to confirm the amount of tear or if just inflamed. Injury happened 10/28/23. Can i start these exercises in the mean time?

[@kerimkulah5117]

hey, i have supraspinatus tendinopathy, i cant go gym for long time now im resting and strengting my rcs. Can i do side / font raises instead of full can? Can it make my injury worse?

[@hashi_theruvath_7982]

Should I do same exercises for tendinosis of supraspinatus tendon

[@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?

[@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.

[@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 👍

[@kazimalisayed9636]

In my MRI report |||- defined hyperintesne signal seen in distal supraspinatous, shall I do this excercize please confirm?

[@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.

[@clearviewmolds4892]

Are these safe for a full thickness supraspinatus tear? I need to prehab before surgery.

[@teamjon3]

When should surgery be considered

[@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.

[@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.

[@rahul99956]

Hi This video looks super helpful. So i had a partial (25%) supraspinatus tear detected on June 1 ( injury could be much older). It feels it has healed. So what kind of a gym routine should i follow returning back to the gym? Especially with the upper body exercises. For example: I do not feel nuch confident with push ups as i used to b fore injury ( maybe a mind thing here). But in general apart from trying to incorporate these exercises what would be a good upper body routine?

[@RehabScience]

Besides the exercises in this video, I would consider adding the things like rows, chest press or bench press through a range of motion that doesn’t bother your shoulder, shoulder raises, shoulder press (as long as it doesn’t create pain), triceps push-downs and bicep curls.

[@rahul99956]

@@RehabScience Thank you for your input. I am trying to incorporate slow progressive loading for the same. Your videos are great👍

[@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.

[@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!

[@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.

[@dandelionoutsider]

How long after injury should I wait to start exercises? I injured mine 2 weeks ago. I actually think my injury is very minor because I don't have pain and minimal discomfort. I also tried to reach out and to the side like getting a cup from the cabinet and I felt like it kinda flared up a little but again minimal burning sensation

[@RehabScience]

I would try these with arm weight now considering your symptoms. If that goes okay, then you could gradually start adding weight.

[@joeadd5911]

I have a question what if you have a 3 cm. Tear full thickness tear in your super spinatus is it okay to do these exercises...

[@aliticx]

I got my injury from doing cable lateral raises, assuming it was bad form or maybe the weight was too much

[@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.

[@Yodsanchai]

I have a 20% full thickness tear to left supraspinatus, should I do these .

[@devincampbell6215]

When doing the 90/90 my shoulder has this click and then it’s followed by shooting pain. Do you know what this is?

[@shivamsrv8179]

Sir how long these exercises will take to heal the damage ? Suppose i do all these exercises 3 times a day..??

[@Sgcm4321]

Liked the video, woke up with a tight shoulder and some pain/ pinching in left shoulder when raising my arm 5-6 weeks ago. Hurt to put pressure away from my body on the supraspinatus tendon location. I have been doing the stretches and excercises when it feels comfortable. My question is the when I yawn I feel shaking/ tremble in the shoulder. When I drive/ walk I can feel a movement in the shoulder as well. Is this still good to do the excercises? My x ray showed the rotator cuff is pressing against bone,my primary wanted me to come in for a injection. that’s all I know.

[@RehabScience]

Yes, these exercises should still be safe to do and often help with supraspinatus impingement issues. I’m sure you’re already doing this, but I would try not to sleep on the painful shoulder as this often aggravates supraspinatus issues. Best wishes with your recovery!

[@Sgcm4321]

Thanks for the reply. Is there a way to tell if it is a rotator cuff issue for the shoulder feeling like it is moving around. Or , is that maybe a shoulder subluxation ?

[@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.

[@vaughny7258]

Do these daily?

[@ianmurano5582]

How many times a week should this protocol be completed?

[@CherylChetyrbok]

Thank you how long Bernie can you use free weights

[@block2473]

Can you tell us how many times per week all these exercises?

[@dizietz]

Tom, Face pulls vs 90-90s -- is there a big difference? I imagine a face pull followed by raising hands while under tension combines the 90-90 and the Prone Y.

[@RehabScience]

Not a huge difference if you add the external rotation at the end of the face pull. Raising the hands overhead is like combining those two exercises.

[@dizietz]

@@RehabScience Thanks, I thought so. For whatever reason I find face pulls more palatable! Thanks for the great work on the channel as always.

[@jacksonwalsh4243]

I’m hoping I can maintain my muscle because I finally have my best physique yet and now I got this problem. I’m praying I don’t lose everything I worked for. I’ll definitely lose strength and some size right? I mean it’s just bound to happen if you can’t bench anymore and stuff.

[@janinegraziano-full9793]

The third exercise (90-90) hurts the most for me. How many times per week do you recommend these sets? Thank you.

[@321ssteeeeeve]

It hurts for a reason- not to do them