I broke a collar bone over 3 years ago. Mistake one. A year later had the hardware taken out but the surgeon talked me into a mumford procedure. Bigger mistake. I've had this constant numbing or tight feeling around the AC joint. If I mountain bike the numbness goes across the shoulder into by neck and jaw. Even hiking aggravates it. Tried PT, every pill imaginable, cortisone shot and a nerve block. All did nothing. Finally got a doctor refer me for another MRI. Results were moderate supraspinatus/subscapularis tendonosis. Had a MRI about five months after first surgery and it was interpreted as frozen shoulder with mild tendinosis. The only thing that helps is a hot shower, shoulder brace and when I lie down to sleep. Ice helps too but I think it's more of the weight on the shoulder helping. As soon as I'm upright the discomfort starts. Can the tendinosis present that way? My range of motion is fine and I can perform all those physical tests fine so it's quite the mystery. Sorry so long but the only time I've been pain free is the two weeks with a broken clavicle. The break didn't hurt nor the aftermath until I had surgery.
It sounds like you have more going on than just the tendinosis, especially with the pain spreading into your neck and jaw. Have you tried any k-taping? Also, you might look for a therapist who specializes in fascial treatments, such as Fascial Counterstrain (FCS).
@@ElizabethMiller-in5dm I think it got worse if anything. Lying down is the only time it gets better. I started PT (again) but I don't have a lot of hope as you have to get the right one. After two sessions I'm trying another one tomorrow at the same clinic that can do dry needling. It's getting to the point that I won't be dying of old age.
Hi! How are you doing now? I’m in a similar situation. Had shoulder surgery to repair a torn labrum, and came out a worse than before. I also have tendinosis and high grade above 50% subscapularis rotator cuff tear in opposite shoulder :( I have been on PT even after post op, and pain has been worse with more instability, clicking, and clunking in shoulders :( I miss doing yoga, hoop dance, and backcountry hiking/mountain climbing. I did the surgery so I can go back into hobbies I love. :( But, came out the opposite. Has PT helped you?
Good question! I'd advise you to avoid pain while exercising. Having some fatigue/burning towards the end of the set is normal, but any sudden or sharp pains should be avoided.
Hello, thanks for this exercise! I'm gonna try it after an injury I got at playing badminton. I was thinking about balance and was wondering if I should do it on both arms or only the arms I'm injured? Thanks.
Thank you for the great demonstration. Both my shoulders supraspinatus tendon are completely torn I am waiting for reattachment surgery. I have been doing rehab exercises anyway to keep the pain at Bay. Even if my pain level is low do you recommend surgery I'm 57 years old right now. The muscles that work the tendons are starting to atrophy.
That's a tough question... on one hand, if you're able to use your arms without much pain, and you're happy with what you can do, you might consider skipping surgery. On the other hand, the longer you delay surgery, the harder it will be to reattach the torn tendons, to the point where you might not be able to do the surgery later. From that perspective, you might just do the surgery so you can maintain those muscle tendons. I'm honestly not sure what I'd do... what are you leaning towards?
@@GordonPhysicalTherapy I had the final consultation with the doctor and because I had to wait so long to get into see someone thanks to the slow Canadian health system... The damage is deemed chronic and not operable so they said maybe in 10 years I will just get a shoulder replacement. So I guess I have no choice in the matter- the muscle where the tendon is not attached is atrophying. I do not have the strength or stamina that I used to have.
Hello Sir I am 24yrs old I was detected in MRI with 'mild distal Supraspinatus tendinosis' on left shoulder. Also, the MRI report stated that I have Acromion type 2 bone. Doctor gave me steroid injection and advised not to overhead exercise again for lifetime. Is it that I should not take my arm above 90°? and is the tendinosis reversible? Is Acromion type 2 really such an issue? and would it mean that I should avoid doing overhead exercises for lifetime? please help! Thanks!
@@ElizabethMiller-in5dm Hi Elizabeth, I am doing good. Finally I had to resort to Subacromial decompression arthroscopic surgery because I had Acro type 3 bone. After waiting for 4 years and going to multiple doctors, trying different treatments such as physiotherapy, massage, chiropractor, etc, did surgery when nothing else helped. It's been only 15 days since my surgery. Right now, keeping shoulder on rest. Working on range of motion, and after a week, will start for physiotherapy for 2-3 months. Thereafter, I can very well resume my normal life and do any kind of exercise gradually. Are you suffering from the same issue?
I watched the video (audio off) so maybe you explained it, but I'm seeing mostly the concentric phase, but the description is "eccentric." I'm less a fan of concentric exercises but a pretty big proponent of eccentric and its ability to stimulate granulation tissue.
@@GordonPhysicalTherapy Hello,i tried it this morning,i felt more muscle fatigue but there is a bit of discomfort,i'd say 3 out of 10 pain,should i continue with let say fewer repitition?thanks
This exercise is infraspinatus dominant, so if you have supraspinatus tendinosis will this help? The supraspinatus is abd of the shoulder, if you pinch the towell against you, this will shoot down the supraspinatus.
There are quite a few ways to target the supraspinatus. If this one isn't your favorite, you can always try side-lying shoulder ER with a dumbbell, or you can try doing "scaption" exercises in standing. I don't have videos for either yet...
Is this for supraspinatus and subscapularis tendinopathy?I got diagnosed with those after an mri in November,but wasnt really given any physical therapy.I want to eventually get back into weightlifting but the pain/discomfort I feel most is at the front of the shoulder,where I guess the supraspinatus wraps to.I also got diagnosed with a type 2 acroniom
This video is for eccentric strengthening of the shoulder external rotators, which includes the supraspinatus, infraspinatus and teres minor. The subscapularis is an internal rotator, which is basically the same exercise in reverse. If you're having pain in the front of your shoulder, it might not be your rotator cuff, although it could be your subscapularis muscle. I'd check your biceps as well. and I'd also check for impingement. Does that help?
@@GordonPhysicalTherapy yea thank you I’ll look into impingment and biceps exercises.Because getting through the process of getting approved for another mri is gonna take a while especially with covid
What are the other eccentric exercises for supraspinatus tendinosis. And Can I directly start from eccentric exercise or I should first do isometric then concentric and then eccentric ?
@@widvicky Yes, it's much better than what it was before I started this exercise. It's 90 percent improvement. I have been doing it everyday, it's part of my exercise routine daily.
Sir I hve bursitis n mild tendinoisis. After cortisone injection. Discomfort is still there. After 1 month. Will such physio excercise help or make my tendon damage more severe. Wht should I do.
Thanks man, your awesome for freely sharing this. Thanks for helping us
My pleasure!
Thanks so much for posting this video. Also, please know that your explanations are so helpful.
Thank you! I appreciate you saying that :-)
Really appreciate your explanation and professionalism.
Thank you!
Thank you so much! Very well executed and explained. I appreciate you!
Thanks for watching, Kathi!
I broke a collar bone over 3 years ago. Mistake one. A year later had the hardware taken out but the surgeon talked me into a mumford procedure. Bigger mistake. I've had this constant numbing or tight feeling around the AC joint. If I mountain bike the numbness goes across the shoulder into by neck and jaw. Even hiking aggravates it. Tried PT, every pill imaginable, cortisone shot and a nerve block. All did nothing. Finally got a doctor refer me for another MRI. Results were moderate supraspinatus/subscapularis tendonosis. Had a MRI about five months after first surgery and it was interpreted as frozen shoulder with mild tendinosis. The only thing that helps is a hot shower, shoulder brace and when I lie down to sleep. Ice helps too but I think it's more of the weight on the shoulder helping. As soon as I'm upright the discomfort starts. Can the tendinosis present that way? My range of motion is fine and I can perform all those physical tests fine so it's quite the mystery. Sorry so long but the only time I've been pain free is the two weeks with a broken clavicle. The break didn't hurt nor the aftermath until I had surgery.
It sounds like you have more going on than just the tendinosis, especially with the pain spreading into your neck and jaw. Have you tried any k-taping? Also, you might look for a therapist who specializes in fascial treatments, such as Fascial Counterstrain (FCS).
How are you now, has anything soecific helped, I too have pain unless I'm laying flat then it calms down until I get up in the morning.
@@ElizabethMiller-in5dm I think it got worse if anything. Lying down is the only time it gets better. I started PT (again) but I don't have a lot of hope as you have to get the right one. After two sessions I'm trying another one tomorrow at the same clinic that can do dry needling. It's getting to the point that I won't be dying of old age.
I'm sorry to hear this, I understand, living in pain daily makes life unbelievably hard. Don't give up on searching for answers.
Hi! How are you doing now? I’m in a similar situation. Had shoulder surgery to repair a torn labrum, and came out a worse than before. I also have tendinosis and high grade above 50% subscapularis rotator cuff tear in opposite shoulder :( I have been on PT even after post op, and pain has been worse with more instability, clicking, and clunking in shoulders :( I miss doing yoga, hoop dance, and backcountry hiking/mountain climbing. I did the surgery so I can go back into hobbies I love. :( But, came out the opposite. Has PT helped you?
Great material! Thank you so much. Will be doing this exactly.
You're welcome! Glad it helped :)
Great explanation and clear instructions
Glad you think so! Thanks for watching!
Hi can I ask if when I’m doing this and I’m experiencing some pain am I doing more harm than good? Thank you for a brilliant video
Good question! I'd advise you to avoid pain while exercising. Having some fatigue/burning towards the end of the set is normal, but any sudden or sharp pains should be avoided.
Hello, thanks for this exercise! I'm gonna try it after an injury I got at playing badminton.
I was thinking about balance and was wondering if I should do it on both arms or only the arms I'm injured? Thanks.
Thank you very much, this was much needed.
Thank you for the great demonstration. Both my shoulders supraspinatus tendon are completely torn I am waiting for reattachment surgery. I have been doing rehab exercises anyway to keep the pain at Bay. Even if my pain level is low do you recommend surgery I'm 57 years old right now. The muscles that work the tendons are starting to atrophy.
That's a tough question... on one hand, if you're able to use your arms without much pain, and you're happy with what you can do, you might consider skipping surgery. On the other hand, the longer you delay surgery, the harder it will be to reattach the torn tendons, to the point where you might not be able to do the surgery later. From that perspective, you might just do the surgery so you can maintain those muscle tendons. I'm honestly not sure what I'd do... what are you leaning towards?
@@GordonPhysicalTherapy I had the final consultation with the doctor and because I had to wait so long to get into see someone thanks to the slow Canadian health system... The damage is deemed chronic and not operable so they said maybe in 10 years I will just get a shoulder replacement. So I guess I have no choice in the matter- the muscle where the tendon is not attached is atrophying. I do not have the strength or stamina that I used to have.
Hello Sir
I am 24yrs old
I was detected in MRI with 'mild distal Supraspinatus tendinosis' on left shoulder. Also, the MRI report stated that I have Acromion type 2 bone.
Doctor gave me steroid injection and advised not to overhead exercise again for lifetime.
Is it that I should not take my arm above 90°?
and is the tendinosis reversible?
Is Acromion type 2 really such an issue?
and would it mean that I should avoid doing overhead exercises for lifetime?
please help!
Thanks!
Hi, just curious if you see this, how are you doing now?
@@ElizabethMiller-in5dm Hi Elizabeth, I am doing good. Finally I had to resort to Subacromial decompression arthroscopic surgery because I had Acro type 3 bone.
After waiting for 4 years and going to multiple doctors, trying different treatments such as physiotherapy, massage, chiropractor, etc, did surgery when nothing else helped.
It's been only 15 days since my surgery.
Right now, keeping shoulder on rest.
Working on range of motion, and after a week, will start for physiotherapy for 2-3 months.
Thereafter, I can very well resume my normal life and do any kind of exercise gradually.
Are you suffering from the same issue?
I feel pain everytime i do this exercises, and my injury is old so, what happen?
Start with pain-free isometrics and work your way up into this type of strengthening.
Do you have something for subscapularis tendinosis ?
I watched the video (audio off) so maybe you explained it, but I'm seeing mostly the concentric phase, but the description is "eccentric." I'm less a fan of concentric exercises but a pretty big proponent of eccentric and its ability to stimulate granulation tissue.
I was just diagnosed with mild tendinosis in the supraspinatus and infraspinatus. Does that cause popping
It can be associated with popping, especially if you have swelling in and around the joint. Not all people with tendinosis will have popping though.
Would that help with subscapularis issues?
These concepts help with subscap issues, but you'd want to do "internal rotation" exercises instead of "external rotation" exercises.
@@GordonPhysicalTherapy I will look into this. Subscap is a tricky bastard, only hurts once in a while unexpectedly.
Excellent! Thank you.☺
My pleasure!
Muchísimas gracias por la ayuda ☺️
De nada!
Hi Gordon,if i do this exercise and i feel a bit of pain or discomfort,should i continue or rest my shoulder more?thanks for sharing
For the most part, I recommend avoiding pain while doing these exercises. Feeling muscle fatigue or a muscle burn is what we're going for.
@@GordonPhysicalTherapy Hello,i tried it this morning,i felt more muscle fatigue but there is a bit of discomfort,i'd say 3 out of 10 pain,should i continue with let say fewer repitition?thanks
I have a question please, can be Rotator Cuff Tendinosis associated with Thoracic Outlet syndrome? thanks
The two diagnoses aren't typically related, but you can certainly have both going on at the same time.
This exercise is infraspinatus dominant, so if you have supraspinatus tendinosis will this help? The supraspinatus is abd of the shoulder, if you pinch the towell against you, this will shoot down the supraspinatus.
There are quite a few ways to target the supraspinatus. If this one isn't your favorite, you can always try side-lying shoulder ER with a dumbbell, or you can try doing "scaption" exercises in standing. I don't have videos for either yet...
Hey Gordon how can I contact you. How can I consult with you ? looking for your reply....
Hi, Amit. Please see my reply on the other video. Thanks! - Luke
What is this exercise called?
Shoulder external rotation (with a resistance band)
Is this for supraspinatus and subscapularis tendinopathy?I got diagnosed with those after an mri in November,but wasnt really given any physical therapy.I want to eventually get back into weightlifting but the pain/discomfort I feel most is at the front of the shoulder,where I guess the supraspinatus wraps to.I also got diagnosed with a type 2 acroniom
This video is for eccentric strengthening of the shoulder external rotators, which includes the supraspinatus, infraspinatus and teres minor. The subscapularis is an internal rotator, which is basically the same exercise in reverse. If you're having pain in the front of your shoulder, it might not be your rotator cuff, although it could be your subscapularis muscle. I'd check your biceps as well. and I'd also check for impingement. Does that help?
@@GordonPhysicalTherapy yea thank you I’ll look into impingment and biceps exercises.Because getting through the process of getting approved for another mri is gonna take a while especially with covid
What are the other eccentric exercises for supraspinatus tendinosis. And Can I directly start from eccentric exercise or I should first do isometric then concentric and
then eccentric ?
Hi, Amit. Please see my reply on the other video. Thanks! - Luke
The pain became worse after doing this. Is that normal?
If your pain is worsening, I would back off to pain-free strengthening. We want to avoid pain with these exercises.
TY
You're welcome!
Great help Dr. Gordon. Thanks!
You're welcome! Thank you for watching ;-)
In the most recent video of yours, You've said start from Isometric and then to concentric and then level up to eccentric. Can you rephrase it. ?
Hi, Amit. Please see my reply on the other video. Thanks! - Luke
Thank you for the video, i am diagnosed with Mild Supraspinatus Tendinosis today, will start working out on this.
You're welcome! Best of luck!
Hi laxman .. same problem I am having from 2 years .. can u suggest me what did you do to diagnose your problem. It'll be very helpful.
@@widvicky I did an MRI for diagnosis.
Are you fine now or working on it?
@@widvicky Yes, it's much better than what it was before I started this exercise. It's 90 percent improvement. I have been doing it everyday, it's part of my exercise routine daily.
Surely this is for infra not supra?
Both, as they're both external rotators
@@GordonPhysicalTherapy The supraspinatus muscle performs abduction of the arm, and pulls the head of the humerus medially towards the glenoid cavity
Sir I hve bursitis n mild tendinoisis. After cortisone injection. Discomfort is still there. After 1 month. Will such physio excercise help or make my tendon damage more severe. Wht should I do.
Exact same thing here
That's no eccentric training, just a focus on the negativ movement aspect...
that's what eccentrics are all about...
Do you have another suggestion?
That's what I thought too...
You're negative. 😮