Thank you for this video. I suffered a grade 3+ shoulder separation about 10 years ago in a rollerblading accident. With PT and without surgery I eventually recovered full range of motion and strength (this took about one year), but, after 10+ years of being pain free, I found that in the last 6 months or so I have experienced some arthritic pain at the original site of injury. I was looking for some exercises to that would maybe help me, and I have started the program described in your video. I was able to do the 3 sets of 12 with 3 lbs of weight right away, and have found an immediate and significant reduction in the pain. I look forward to continuing on to doing all of the exercises that you have described. Once again, thank you very much. One question: how much rest time between the sets of 12? One minute or two minutes, something like that?
Oh, one more comment: Other physical therapists recommend doing this exercise at a 45 degree angle. I am doing it that way and like more than having the arms held out to the sides.
I had a cortisone shot in my s-spinatus tendon. (around the tendon area). I heard that cortisone doesnt just mask the pain ,but also heals the tendinitis. Is that true?
MRI says i have a tear, how long should I rest it before I start the rehab process with stretching and these exercise? hoping not to go under the knife, I lift a lot of weights and do a lot of martial arts
What about doing this while lying on your side? The horizontal position would impose more stress on the first phase of the lift, which is where the supraspinatus fires the most.
Hi I have an MRI that shows the following: "near centmeter in size thickness tear to the anterior leading edge of the supraspinatus." I saw an ortho and he wanted to jump to surgery right off. Can I get your comments on exercises to therapy I can do BEFORE deciding to do the surgery Thanks
corticosteroids have a high possibility in rupturing the tendon...it has been proven in clinical trials....besides strengthening which is not always guaranteed for full recovery, the ultimate option is arthoscopy and tendon repair
I was taught that after 20 degrees of abduction the deltoids take over the work from supraspinatus. Wouldn't Impingement irritation risk be lowest if the exercise was targeted and limited to 20 degrees at least at the outset of the strengthening stage of healing?
You should keep your arm not 90 degrees to your side, but 45degrees like he does in the video, and don't go above shoulder level if you suffer from impingement .. do this exercise with your tumb pointing upwards for external rotation, you will feel it! It is great.
i have sprained my supraspinatus one and a half month ago and i still have pain when I lay down on my sprained shoulder and when i bench it hurts next day... what do you recommend?
How often do you recommend performing this exercise (and strengthening exercises in general)? I have heard everything from 3x per week to twice a day. Thank you.
Would someone please answer the question that has been asked multiple times by different commenters? How many times per week should this exercise be done? Thank you.
I have a tear of the supraspinatus tendon (partial-thickness tear, 30% tear that is 1.5cm). The inflammation has largely subsided and I can begin strengthening exercises. Can I do this one, or will that cause the tear to grow?
I was diagnosed with supraspinatus inflamation 9 months ago. Rest has got me nowhere I hope it's not too late to begin this exercise. I was bench pressing when it happened. My supraspinatus burns as we speak it feels hot :(
you should see a chiro. you will likely have an imbalance elsehwere. you have to release the nerve pressure before trying to rehabilitate. only a chiro can do this.
Hey, great video.. I have a minor tear in my Supraspinatus and have been consulting with doctor! and now I am into my recovery(3 weeks in) Now since i am doing legs, I was also doing squats all this time for legs and really really scared(since i initially thought its okay), but is this affecting my injury in any way?
Found your exercises very helpful in strengthening supraspinatus tendon after injury. Did full lift from waist to shoulder height but at an angle of 45deg rather than inline with shoulder. Do you have any views on which way is best?
***** Injured shoulder on hiking holiday in Poland where weight of heavy rucksack was unbalanced with more weight on one shoulder than other. Injury was then compounded during the holiday with a lot of via ferrata style climbing and descending. MRI scan showed two partial tears in supraspinatus tendon. Have recovered about 90% of the way with strengthening exercises for the tendon.
+ozzswe Got a set of dumbbell weights. Started with light weights 1.1Kg then to 2.3kg after about 8 weeks was able to manage 4.5kg. The level of your recovery will probably depend on the extent of your injury.
+ozzswe I did a lot of other exercises as well, such as rotator cuff stretching exercises and shoulder exercises with an exercise band. I did not make a full recovery, you have to get medical advice on other options if you are not happy. I do a lot of hillwalking was getting trouble with my knees. I now take a joint pain relief supplement containing Glucosamine, Chondroitin, & Omega 3. This also helped a lot with my shoulder. I don't have any pain now. Did the exercises with the weights twice a day.
+ozzswe You really have try different exercises to see what suits you best. The ones I used are as follows (1) Shoulder Pain Scapula Exercises by Manual Kalia (2) Shoulder Pain Exercises & Stretches with a Resistive Band by Ask Doctor Jo (3) Rotator Cuff Supraspinatus muscle strengthening by Robert Kelty (4) Supraspinatus Strengthening and Rehabilitation by Massage Therapy Practice.com (5) Shoulder Impingement by Dr.Richard HawkinsI don't do training but I had to stop hillwalking for about 3 months.
Hello, thanks very much for this video and therapy practice. It was very easy and helpful !!! Keywords and discription in German: Behandlung und Therapie bzgl. Reizung der Supraspinatus-Sehne (SSP-Sehne) und Training des Supraspinatus-Muskels. Pysio hat nichts gebracht, dieses Video hat alle Schmerzen beseitigt und die Verschiebung der Sehne aufgehoben. Sehr einfach und wirkungsvoll - einfach super !!!
Hello, because of the recording i cannot understand the meaning of the sentence, would you write down at least the part until "initial strenghtening". Cause there's a point about impingement that's my interest. I had impingement syndrome, and i think it's reason is dumbbell lateral raises. When i raise up, my right shoulder (mouse shoulder) was making a noisy crack in every repetition, then i had the syndrome after some time.
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THANK YOU SO MUCH FOR THIS VID
thank you
The first one did not totally release the muscle , would a therapist recomend to release it first?
Thank you for this video. I suffered a grade 3+ shoulder separation about 10 years ago in a rollerblading accident. With PT and without surgery I eventually recovered full range of motion and strength (this took about one year), but, after 10+ years of being pain free, I found that in the last 6 months or so I have experienced some arthritic pain at the original site of injury. I was looking for some exercises to that would maybe help me, and I have started the program described in your video. I was able to do the 3 sets of 12 with 3 lbs of weight right away, and have found an immediate and significant reduction in the pain. I look forward to continuing on to doing all of the exercises that you have described. Once again, thank you very much. One question: how much rest time between the sets of 12? One minute or two minutes, something like that?
this is a great video, thanks for posting it, I have one question. How often do you do this exercise: every other day, twice a week?
Oh, one more comment: Other physical therapists recommend doing this exercise at a 45 degree angle. I am doing it that way and like more than having the arms held out to the sides.
I had a cortisone shot in my s-spinatus tendon. (around the tendon area). I heard that cortisone doesnt just mask the pain ,but also heals the tendinitis. Is that true?
MRI says i have a tear, how long should I rest it before I start the rehab process with stretching and these exercise?
hoping not to go under the knife, I lift a lot of weights and do a lot of martial arts
Is it ok to perform this excercise daily, or do you need to leave a day in between training sessions?
@weiwei6969 @weiwei6969 He explains this very thoroughly in the video and in the comment above. What more do you want to hear?
can it be completely healed ?? i mean supraspinatus tendonitis
What about doing this while lying on your side? The horizontal position would impose more stress on the first phase of the lift, which is where the supraspinatus fires the most.
Hi
I have an MRI that shows the following:
"near centmeter in size thickness tear to the anterior leading edge of the supraspinatus."
I saw an ortho and he wanted to jump to surgery right off. Can I get your comments on exercises to therapy I can do BEFORE deciding to do the surgery
Thanks
corticosteroids have a high possibility in rupturing the tendon...it has been proven in clinical trials....besides strengthening which is not always guaranteed for full recovery, the ultimate option is arthoscopy and tendon repair
I have pain on posteriorly so I should do the same exercise
Why don't you lift the weights using the empty cup grip?
So i have this exact injury - supraspinatus impingement syndrome this rehab sounds like it would work has anybody tried this programme for this injury
I was taught that after 20 degrees of abduction the deltoids take over the work from supraspinatus. Wouldn't Impingement irritation risk be lowest if the exercise was targeted and limited to 20 degrees at least at the outset of the strengthening stage of healing?
You should keep your arm not 90 degrees to your side, but 45degrees like he does in the video, and don't go above shoulder level if you suffer from impingement .. do this exercise with your tumb pointing upwards for external rotation, you will feel it! It is great.
just had MRI done and my doctor said it was mod supraspinatus and infraspinatus tendinopathy. the shot he gave, i think it made the pain worse =(
i have sprained my supraspinatus one and a half month ago and i still have pain when I lay down on my sprained shoulder and when i bench it hurts next day... what do you recommend?
@alexk1682 Benching doesn't feel so good when you have a Supraspinatus injury, trust bro.
True
How often do you recommend performing this exercise (and strengthening exercises in general)? I have heard everything from 3x per week to twice a day. Thank you.
Would someone please answer the question that has been asked multiple times by different commenters? How many times per week should this exercise be done? Thank you.
I have a tear of the supraspinatus tendon (partial-thickness tear, 30% tear that is 1.5cm). The inflammation has largely subsided and I can begin strengthening exercises. Can I do this one, or will that cause the tear to grow?
I was diagnosed with supraspinatus inflamation 9 months ago. Rest has got me nowhere I hope it's not too late to begin this exercise. I was bench pressing when it happened. My supraspinatus burns as we speak it feels hot :(
Same here. It always feels like it is being pinched, even when i am not using it.
you should see a chiro. you will likely have an imbalance elsehwere. you have to release the nerve pressure before trying to rehabilitate. only a chiro can do this.
it say "full thickness tear".....sorry
Hi, I have 1mm supraspinatus tear, not complete, how long do I have to rest?
Hey, great video.. I have a minor tear in my Supraspinatus and have been consulting with doctor! and now I am into my recovery(3 weeks in) Now since i am doing legs, I was also doing squats all this time for legs and really really scared(since i initially thought its okay), but is this affecting my injury in any way?
Arms should be forward at about a 30 degree angle.
@vpatel77 No.
we can use resistance bands instead of dumbbells right?
Found your exercises very helpful in strengthening supraspinatus tendon after injury.
Did full lift from waist to shoulder height but at an angle of 45deg rather than inline with shoulder. Do you have any views on which way is best?
***** Injured shoulder on hiking holiday in Poland where weight of heavy rucksack was unbalanced with more weight on one shoulder than other. Injury was then compounded during the holiday with a lot of via ferrata style climbing and descending. MRI scan showed two partial tears in supraspinatus tendon. Have recovered about 90% of the way with strengthening exercises for the tendon.
***** Never had a shoulder impingement before.
+ozzswe Got a set of dumbbell weights. Started with light weights 1.1Kg then to 2.3kg after about 8 weeks was able to manage 4.5kg. The level of your recovery will probably depend on the extent of your injury.
+ozzswe I did a lot of other exercises as well, such as rotator cuff stretching exercises and shoulder exercises with an exercise band. I did not make a full recovery, you have to get medical advice on other options if you are not happy. I do a lot of hillwalking was getting trouble with my knees. I now take a joint pain relief supplement containing Glucosamine, Chondroitin, & Omega 3. This also helped a lot with my shoulder. I don't have any pain now. Did the exercises with the weights twice a day.
+ozzswe You really have try different exercises to see what suits you best. The ones I used are as follows
(1) Shoulder Pain Scapula Exercises by Manual Kalia (2) Shoulder Pain Exercises & Stretches with a Resistive Band by Ask Doctor Jo (3) Rotator Cuff Supraspinatus muscle strengthening by Robert Kelty
(4) Supraspinatus Strengthening and Rehabilitation by Massage Therapy Practice.com
(5) Shoulder Impingement by Dr.Richard HawkinsI don't do training but I had to stop hillwalking for about 3 months.
Why does my arm hurt below the triceps? I'm a pitcher. It usually aches all the time.
Hello,
thanks very much for this video and therapy practice. It was very easy and helpful !!!
Keywords and discription in German:
Behandlung und Therapie bzgl. Reizung der Supraspinatus-Sehne (SSP-Sehne) und Training des Supraspinatus-Muskels. Pysio hat nichts gebracht, dieses Video hat alle Schmerzen beseitigt und die Verschiebung der Sehne aufgehoben. Sehr einfach und wirkungsvoll - einfach super !!!
Hello, because of the recording i cannot understand the meaning of the sentence, would you write down at least the part until "initial strenghtening". Cause there's a point about impingement that's my interest. I had impingement syndrome, and i think it's reason is dumbbell lateral raises. When i raise up, my right shoulder (mouse shoulder) was making a noisy crack in every repetition, then i had the syndrome after some time.
HOW ABOUT EVERYONE JUST TAKES 4 SCOOPS OF PROTEIN A DAY AND BENCH PRESSES. GET YOLKED