I could cry! I've been in PT and Orthopedic injected steroids but my pain is escalating. I think it's my posture after watching this. I put my posture supporter on and it immediately started taking the pressure off my tendon that feels like it's pinching. I feel some relief!! I love how you organize exercises by pain level AND how you explained the supraspinatus muscle!! No one has been able to explain what it is although I have supraspinatus calcific tendinitis. Thank you so much! You're an amazing teacher and a source of knowledge!
This is how I understood the Coach; but only paraphrased…injuries are often brought on by a combination of overuse from excessive overhead activities, and POOR SCAPULAR position/stability associated with upper crossed syndrome (i.e. scapula is protracted, downwardly rotated and anteriorly tilted). This scapular position causes two problems: first, it reduces the space between the supraspinatus tendon and the acromion; second, the external rotators, which normally depress the humeral head, become inhibited and excessively lengthened, allowing the humeral head to migrate up and jam the supraspinatus tendon into to the acromion. I have done some of Coach’s other impingement videos; specifically the flexion routine; where by bringing both arms up to overhead then raising arms so there is “lift” of the scapula. There are 2 otters that he explained. I started doing those and they work!! I had been told by a doctor to protract scapular downward while squeezing shoulder “blades.” I found out by experimenting with those that Coach is exactly correct. I also had. DPT tell me wrong. These videos are the best and now able to do exercises using yellow Therabands. I have a partial tear of the left supraspinatus tendon; 70-80% deep. Progress is slow. Not sure exactly what to do. Want to return to swimming.
@ElizabethMiller-in5dm oh I just bought this cheap one from Target. It pulls my shoulders back so it does the trick. Gaiam Posture Supporter. It's less that $10
I know it's not the right video, but I wanted to let you know that something you said really worked, for the first time in my life, after years of physiotherapy. "Working a frozen muscle, even if I don't feel it, until I force my body to create new neurological connection in order to let me know that is damn tired." Well, now I feel my romboids, and moving onto teres major and minor and ect in order to fix my winging scapular. Thank you, really 💙
As a lifelong swimmer and now recovering from shoulder arthroscopy, your videos are a very helpful adjunct to my physical therapy. I always want to understand the mechanics, etc. involved with movements focused on rehab. So far, there are very few useful videos on rehab for swimmers shoulder - thank you for your patient and thorough descriptions and demonstration of shoulder mechanics and structure!
I found your video looking for information about supraspinatus tendon injury. I just got an eval today and am starting PT next week for an old injury l neglected for years but current circumstances require increased use of my shoulder so it's becoming problematic. Your explanation was perfect! You have a rare gift in how you explain things and provide information that most don't give, especially the hows and whys. I wish more doctors and therapists explained things like you do.
Wow! Eric is the best! Thanks so much for that feedback. We really appreciate it. We do what we do for people like you. Please consider using the Shoulder Pain Solution program to help guide your efforts. You can read more about it in the video description. We are here to support you as much as we can. Don't hesitate to reach out if you have any more questions :) - Coach Joshua, Team PM
totally. good posture is Physically exhausting and doesnt actually get easier with practice. Practice makes your posture stronger - but the body never gets to relax.
VERY HELPFUL , I’ve found myself having a slight shoulder impingement recently from working out and I DO NOT want it to get worse. These exercises make me confident I can strengthen it and get back to what I love most! THANK YOU!
Thank you so much for sharing this video, I've been trying to research and address this reoccurring problem I've had for years, and no one has mentioned throracic and posterior scapular positioning when doing these exercises, which just makes so much logical sense when you show the function of the supraspinatus function in the shoulder joint. You top it off with a logical exercise progression based on acute pain level. You will save people from unnecessary surgery and get them back to normal. I'm so grateful for these missing keys in my recovery, you are the best.
@@PrecisionMovementCoach it seems like i cant get my left scapula in the right positon, the bottom tip either goes far out from the spine and tilts in to the ribbcage or close to spine and tilts out form the ribbcage. I've been battling my shoulder with different exercise and different fysiotherapists over the past years and i feel like this can be the answer.
It is from your channel that I got putting focus on posterior tilting the scapula and it has made all the difference. You have spared me a trip to the PT, Coach E. Thank you! Cheers!
@@PrecisionMovementCoachHi I had Supraspinatus tear of and I had Surgery this year do you know that they use any metal to fix it ? Because I wanna make MRI my Neck and I need to know do I have any metal or Not ? Please let me know
Does this helps for moderate supraspintus tendinosis? Please tell, did it help and from where to start, I'm been facing issue from last year, clicking, snapping sound will external rotation and pain in neck also, front of the shoulder.
Thank you so much for this! I am confident I will be able to use your videos and guidance as my PT and deal with this nagging right shoulder pain. Took a hard fall on my mtn. bike three months ago and never let it rest or heal. Kept framing houses, hanging plywood, trail running (a 50 miler and 33 milers in September), and mountain biking. At 54 years old, I need to finally learn to take care of myself. This site and your videos seem like the perfect place for me. Heading back into the gym starting this week and will use this video to get me started. Thank you!
Hi and thanks for writing to us. Sorry about the late reply. How are you now? We really appreciate you trusting us to guide your efforts. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Thanks, I had a massive tear of supraspinatus with tendon retraction and atrophy of the muscle belly. The tear extends into the superior portion of infraspinatus with a partial-thickness tear of the residual tendon. According to the MRI I had last week. I had been rehabbing but still had problems with external rotation past 90 degrees, having only just started making the motion in the last 2 weeks. ( 3 months after dislocating my shoulder playing ice hockey). Repositioning my scapular allowed external rotation past 90 degrees with out the grinding and clicking. Really pleased with your videos since I have a reasonable level of strength and stability back into the shoulder and this was the bit that still was not working and it also affected a 1 arm shoulder press since I could not rotate my hand externally.
Hi and thanks for telling us that. We really appreciate you stopping by to try it out and comment. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Thank you for the detailed explanations. I finally understand how the muscles connect, work, and what I need to do to feel better. You're incredibly amazing! My jaw is on the floor. I've been to five different physical therapists in the last year. They are great, but I never understood what was happening. Now I do. I can't thank you enough!
Wow! Thanks for that testimonial and the validation. We appreciate it and are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
This is perfect for what I need. I have had back issues for years. I look forward to having normal movement and a full night sleep. Thank you so much for sharing this
Great explanation. To be honest, I was so depressed about this supraspinatus injury that I was about to do surgery, but after exercising, I have already reached to the level that pain is almost gone, but it's still comes from time to time. I will start doing the last two exercises 💪 . Hope it gets better.
great news ! were u able to get back to working out ? if u have any advices that gonna help me out get back to the gym let me know ! thanks a lot in advance
@mahmoudiwissem9240 See, I can play and lift heavy weight but still have some pain come from time to time. I don't know the reasons, I will visit the doctor soon to do another MRI to check if it's the same issue or not. In the end, I'm better than before.
So do u think I should rest or get back to the gym and try to start slow mentioning that I completed my physical therapy and am able to do light resistance training
@mahmoudiwissem9240 I can't advise you on something because this type of injury varies from person to person. So, I would recommend you to follow up with your physical therapy and orthopedic. It will take some time until you feel better. At the end, I can't say I have recovered 100%, but at least I reached 90% until now.
This is an excellent video. I am 1 year post my second revision rotator cuff repair and I still have significant weakness when trying to lift my arm from my side laying down and weakness in supraspinatus plus scapular winging. Thank you!
Hi Eric Dr C here.....I am able to perform all of the exercises with no pain, however when dealing with the Push Up Plus....I can only go to 6 inches above the floor until I begin to feel the initial beginning of a sharp pain in the anterior portion of the humorous. I do believe I am also dealing with a slight tear of the Long Head of the Biceps Tendon as well with a few small inflammatory cysts associated with it. My MRI done with a really poor machine came back positive for a tear in the Supra S but at the attachment of the muscle to the tendon as well as a longitudinal tear of the Long Head. The same MRI machine was used on my left knee for a 30 year PO from Patella Graft of the ACL. It was read that my graft was not present, however my graft is completely fine. So, I do not have much faith in this MRI, nor the radiologist reading it. After 25 years as a dental surgeon myself, I definitely understand the limitations and variations of one's ability to interpret radiographs. As a former baseball player, I also understand the ridiculousness of a surgeon wanting to cut first and rehab later. I read a study by John Hopkin's, in which of 33 MRIs positive for a full thickness tear, once scoped, only 3 had tears. Food for thought. Your knowledge and stance is great to see. Best to you and your family. Dr John Collias 850-501-0761 Destin FL
Thanks for following along and for your thoughts. Only perform the push-up plus over a pain-free range of motion. Also, consider doing this program: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM
Really excellent shoulder therapy, Eric! Clear explanation, interesting research, precise demonstration. Understanding the posterior shoulder tilt is very helpful -- it opened up my thinking. I've got a near full-thickness articular-sided tear of the supraspinatus. Your routine is helping restore function, resolve pain and avoid surgery.
Hi, and thanks for the comment. We appreciate the support and validation. Please keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
I found the hang technique did wonders in a short period of time alleviate my impingement. Hurts a lot. I could only stand about 10 seconds of the intense pain and barely put any body weight on the stretch of the shoulders. Now i can do lat pull downs with respectable weight but still cant do military presses. Bench presses are no problem. Even upright rows are doable again. My condition was due to atrophy from not working out for over a year during Covid.
I really liked that you demonstrated with the band to show the muscle attachment. I like seeing a visual. Difficult for me to figure out the "posterior tilt of the scap" I understand what you're saying but, how do you do it?? Great work, Eric..as usual
Glad you enjoyed it! First start by tilting your scapula forward and then try reversing the motion. Let us know how if that helps :) - Coach Joshua, Team PM
Thankyou I was missing out a bit with not having posterior tilt on the scapula. Lots of other interesting anatomical & technique info & the full can I'd never seen before
Brilliant stuff, recently sprained my AC joint due to weight lifting due to lifting under poor posture with a weak serratus anterior muscle on the left side caused it, this fixes everything!
2Q's, but first: I am SO excited and hopeful about this! I have been to PTs, othropedic surgeons (no surgery), other YT videos, and my own experimentation... and I think your posterior tilt key may be just what I have been trying to figure out. Now I just have to figure out how to accomplish it and how to tell if I have the correct tilt, lol. Q1) How do you do that tilt without flaring your ribs, or is rib flare to be expected? Q2) Would this stop clunking and fraying from curved or hooked acromion? Here is my situation, and frustrating history... Injured R shoulder with static straightarm hold arms out in front at shoulder height while bouncing crisply on stiff rebounder 2017, not able to get checked out back then. MRI in 2022 impression said I have bursal sided supraspinatus fraying, no full thickness tear, and Bigliani type 2 acromion. Ortho added biceps tendonitis to diagnosis. Someone in medical field for this (don't remember which) said I have bone spur, but seems they may have been referring to the curved acromion. Someone else said it was hooked, which is type 3, so it's up for debate I guess. No or minimal pain when using shoulders, but there can often be clunking seemingly of soft tissue and harder tissue (or bone) getting stuck when moving against each other and then just squeezing past. That clunking was present before the injury too, always seemed wrong, but didn't cause pain until after the injury. Oddly, I don't get the clunk with overhead arms lifted laterally, or feel impindgement when laying with arms above my head. The clunking happens when lifting my arms in front of me palms down below shoulder height starting at about 10 or 20° height (usually not with palms up though). I also get it with upper body push and pull exercises where arms are in front or go to/from the front. I can get a different clunk if I lift my shoulder before a lateral arm raise, but I don't tend to do that and don't need to, so that's not the issue. So now, well post injury, I still get pain later in the anterior of shoulder after clunking, sometimes not until that night (which can keep me uo or wake me repeatedly), sometimes in morning, sometimes same day hours later..and it can last a day or so. I kept trying to find out from PT and ortho how to move so it didn't clunk like that, as it doesn't always happen.. but only one of them even addressed thay and that one didn't really pay attention when I was actually moving to assess and correct it. That was why I wanted to see them: to learn how to move so it didn't clunk and/or didn't cause more injury. I am on the hypermobility scale in some areas and have suspected the holding shoulders back and down was my downfall. I have been unsuccessfully trying to figure out how to hold or shift my shoulders, angle my arms, hands, or something to prevent problems. I keep thinking I have figured it out, and then either don't remember the position well enough, or it wasn't what I thought was helping. One PT said that clunking was what caused my fraying and eventually I would have a full thickness tear, that it happens to most everyone in time. She said to delay it I should simply stop what causes the clunk at the time and do something else, then try again another time. I have been doing that, but it really has limited my ability to exercise, and if I ignore it, then I can't do household things without pain later. Anyway, thanks for the great explaination--so much better than anything I got from all the other professionals on all the years, so far. I used to do 100s of pushups with full ROM (in sets of 10 or 20, 25), did aerial silks, Astanga, and so much more... then couldn't even use the arm for a few weeks, and 7 years later still not able to do one full ROM pushup without the shoulder being an issue, and sometimes have trouble with everyday movements as well. I know I am not alone, and it is not as painful as it can be for some, and I am grateful for that. Still sucks though, and I know I should be using it more to prevent other health issues.
Hi and thanks for all of that info. Based on what you have written the Shoulder Pain Solution program is the best place to start. It's comprehensive and progressive and can help you to address the root cause of your issue once and for all: www.precisionmovement.coach/shoulder-pain-solution-yt Check it out and let us know if you have any more questions :) - Coach Joshua, Team PM
It can help you to address that. In short, you need to learn how to control your rib cage elevation and depression, and dissociate any unwanted movement and/or activation patter (i.e. rib cage flare) from other movements. Let us know if you have any more questions :) - Coach Joshua, Team PM
I have become a big fan of yours. I am actually a paying customer and subscriber now. But I have a nagging question: a popular fitness guru who is very well known in the strength space once said that he would “never isolate an injured or torn tendon”. He advocates OH presses for rehabbing shoulders since this is a compound movement which enables all the muscles in the chain to work together - in their own natural proportions- to accomplish the lift. What you show in this video is the complete opposite: finding the exercises that have the highest muscle activation and slowly working through phases towards the highest activation exercises (in this case the full can caption and the push up plus). I must say that both his argument and your video are highly compelling arguments. But they are opposites!!! Can you help me square the apparent differences? Should I be doing isolations like side lying ER’s or compounds like shoulder presses?? Ahh!! Like I said, I love your content.
Hi, and thanks for your continued support. It's impossible for us to comment without knowing more information about the comment and its context. Our content is based on the best available knowledge in Kinesioloty, orthopedics, and rehabilitation. Keep us posted on your progress, and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
You are welcome! Thanks so much for your comment. We appreciate you turning to us when you need a resource and the validation of our efforts. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Less is more, what great information. How do you know what level of CAN you are at? After RC surgery 4 years ago my shoulder range of motion is pretty good but anything to do with external rotation makes my rear deltoid (sometimes triceps) sore. After a couple of days it settles down but would like to get to the root cause.....Any comment would be appreciated...Thanks coach E
Thanks for the comment! We really appreciate you taking the time to watch the video. It's hard to say what level you are at from our vantage point. However, the resources in the video description can help you to better assess your situation. These videos can help too: www.youtube.com/@PrecisionMovementCoach/search?query=shoulder Don't be distracted by the title. Just work your way through and enjoy the movement exploration :) We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Hey Coach E! Your videos are EXCELLENT! I so appreciate what you teach us! Question: Why are my triceps talking at me when I do my front and lateral raises? I'm dealing with a couple of partial RTC tears in one shoulder, the other shoulder not doing all that good. I'm rehabbing AND truly addressing my form/serratus anterior. My PT in the past has told me the scapulohumeral rhythm is off, causing triceps pain. But it's not getting better...I can't eliminate the tricep involvement (and I KNOW that muscle is not involved in front/side raises). Any ideas? Much thanks!
I watched a video of yours. I can clearly see how I can really help you with this. But TH-cam comments are not the proper forum. Email me at vip@pmcoach.pro, reference our convo here and we'll figure it out. - Coach E
Thanks so much for your lessons, making a remarkable difference for me! I’m sharing your links with my my family, FB, friends and physician friends to help their patients. I am 62 years old, very active, kayak etc. I noticed when I was laying on my side, lifting the dumbbell that there was some slight popping/crunching sound in my left shoulder. Felt like I should stop lifting higher just short of where the crunchiness started and work from there or should I avoid this exercise? Starting with 5 lbs to be safe. What are your thoughts? Thanks!
Thanks for the support! Try getting into better posture and keeping the scapular stabilizers active throughout to improve alignment of rhe GHJ and see how you fare. It is ok to get full ROM through a bit of noise as long as there’s no pain but don’t do anything you’re not comfortable with.
The Shoulder Pain Solution program can help you to recover the full function of your shoulder whether you decide to get surgery or not. Read more here: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM
@@JMGOpragmaticadvisor it is a digital program complete with documents and videos. We are available for video consultations at an additional charge. - Coach Joshua, Team PM
Coach E, one question, how can I warm up my shoulders correctly before my strength training if I have a shoulder impingement? I feel like I can still exercise, so that's why I am asking you. Thank you in advance 💪
You probably should not train until you address the impingement. This program can help: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM
I'm closing in on four months since I fell on my shoulder.i can do pull ups but I still can't do a single push it without pain. Before the fall I had been doing sets of ten pull ups and maxim out at 45 push ups....as a 68 year old. All those years of exercising .... now the muscles are weakening through atrophy.
@@PrecisionMovementCoach I still can't do push ups, mil press or bench. Buy the shoulder is significantly better. Hoping to be able to resume all the above in a few more months. Using a massage gun now ... seems to help.
Thank you! Both cuffs repaired 4 years ago, I was fine (swam 2-3 times weekly for 2 years) , but after 2.5 year long sickness (long Covid, I think), I can't do a single normal pushup. Hopefully this will help. Doing these exercises (but with bands) feels right - I was able to manage 5 pushups. It's def. the supraspinatus that has become weak.
I now use bands that I started using on my own in watching Coach’s other videos. I was swimming back in March & noticed something different about my left shoulder & with some pain; it was on & off with swimming. So after watching all of Coach’s videos I decided to have an MRI just to understand exactly what was going on. Knowing where the partial tear was located helped mentally & how to do or not do certain movements. This video is awesome.
I can do the full can with thumbs up easily, however with palms facing down I get an incredible pain... pretty much the same pain when doing T's, using reverse flies. Is there a solution to this? Any diagnosis you can think of? I know I have a calcification in my right shoulder, or perhaps there's just a weakness somewhere.
Hi, and thanks for trying out the tests. We designed the Shoulder Pain Solution program with people like you in mind. Get started here: www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
I just liked and subscribed.I have a complete detachment of supra AND infraspinatus.Is it possible to maintain shoulder stability with the subscapular and teres minor? Strengthen deltoids and all supporting tendons and muscle?63 years old
Wow...that is a heavy duty checklist. Get started on the Shoulder Pain Solution program. It can help you to assess and address the root cause of your issues: www.precisionmovement.coach/shoulder-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM
I have been diagnosed with supraspintus moderate tendinosis, with bulky supraspintus tendon adjacent at footplate critical zone, where to start fromm i m doing little pendulums butt in shoulder flexion movement and externl rotation there is crackling sound coming fron the joint and at night there is pain while sleeping. I'm going to physiotherapist, he is giving electric Therapy and gentle exercise, but my pain isn't going, burning sensation around the tendon and neck also. Your videos are very helpful, just need some guidance where to start to overcome the pain.
Hi, and thanks for asking. The Shoulder Pain Solution program contains exercises perfect for your current capabilities. Read more about it in the video description, and let us know if you have any more questions :) - Coach Joshua, Team PM
Yes, as long as you have been cleared for exercise by your primary care physician or rehabilitation specialist and you stop doing anything that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is :) - Coach Joshua, Team PM
Much appreciated. Can i do all three exercises in the rehab phase together if it feels comfortable? Or should you i stick with one for a week or two and then move to the next one?!
I tore my supraspinatus two weeks ago. Couldn’t even do the pendulum the first two days. Now the pendulum is east and the second one is pain free. The third exercise was a bit more difficult for me. How much should I push myself. Don’t want to make it worse by pushing myself too much too soon
Hi and thanks for trying it out. You do not want to push yourself at all. The exercises should be relaxed and easy. Based on what you said you should start with the Shoulder Pain Solution program. It was designed for people like you: www.precisionmovement.coach/shoulder-pain-solution-yt Check it out and let us know if you have any more questions :) - Coach Joshua, Team PM
Wow, I've been doing SPS for weeks and can do a lot more with my (left) shoulder than before, so I've felt fairly confident in my progress. However, at the stage of this video where you are demonstrating ER ISO at 90 degrees -- Oh HEYL NO. First of all, it's painful to get there, so I use my other arm (R) and when I let go, the pain intensifies just holding at 90, up to about an 8. Obviously, I stopped there. However, I'm not doing the Acute Phase of SPS, but stay within Rehabs 1 and 2 (also made a few custom routines with Premium ROM Coach) and am able to do shoulder circles with minimum pain, only while exercising INTENSE concentration. I focus my thoughts entirely on the activation of my (L) shoulder muscles and scapula, and hold tension in biceps and triceps simultaneously to get that shoulder circle set done. So, I guess I'm puzzled as to what on earth is going on in my shoulder that this ER ISO at 90 is so painful that I won't even attempt doing it. Thanks for any ideas....
Sounds like it could be a supraspinatus tear. Did you get any imaging? If not, be a good place to start. And think if you’re doing anything that may keep this tissue injured.
@@PrecisionMovementCoach So if you have a tear (I have 40% supraspinatus tendon tear), don't do the ER ISO at 90? I already had a keyhole surgery for frozen shoulder and shaving of the acromium; I'm trying to prevent surgery.
Would a ultrasound be more effective than an MRI? I’ve requested an ultrasound to my left shoulder but the 2 doctors/PA’s state that ultrasound is not reliable; but to do an MRI. I have some mild crepitus when raising or reaching up with my left shoulder. No one has suggested any exercises or PT. Your video and routine’s opened up a new “world” for me. I now do the pendulum (no pain or crepitus) and the 2 isometric’s. I wish to do pool exercises using small “water weights” similar to your use of hand weights. My goal is to get back to swimming but not sure if I should.
@@franciscrisp6245 It's hard to say which imaging technique is more effective. However, this program can help you to get started on your recovery and you might not even need imaging: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM
Hello - the MRI showed that I have a completely torn supraspinatus tendon. I can move my arm and raise it normally but with pain all the time. Do these exercises help or cannot apply them with a torn tendon - noting that I am a lady aged sixty five and I don’t want to go through a surgery. I hope I can get an answer. Thank you 🙏
Hi! These exercises are safe as long as they don't cause pain or you cannot modify them in order to do them pain-free no matter how small the movement is. Try them out and let us know how it goes. Also, consider doing the Shoulder Pain Solution program: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM
Thank you for the detailed explanation. Question... If I'm able to do exercise #7 without any pain, is it wise to jump right into it or should I go thru some previous levels? Or simply combine the 7 with with 4-6 for example? Thought if #7 activates the muscle for 99%, then maybe just #7 is enough?
Yikes. Any movement will be beneficial, no matter how small. The Shoulder Pain Solution program was designed with people like you in mind. www.precisionmovement.coach/shoulder-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
Great question. Potentially, yes. Buuuut please make sure to get clearance from your primary care physician or rehabilitation specialist before you get started. Let us know if you have any more questions :) - Coach Joshua, Team PM
Very useful video. I had MRI and was diagnosed with a supraspinatus tendinitis and tendinosis with a partial tear. Can I lift weights, in this case for a back muscles, like t bar row or similar? Also I was strengthening trapezius and back deltoids with the weights, am I getting my condition worse with this? Or should I just drop the weights and concentrate on supraspinatus?
Drop the weights and get started on the Shoulder Pain Solution program: www.precisionmovement.coach/shoulder-pain-solution-yt You'll be back in the gym soon enough :) - Coach Joshua, Team PM
Very good, will try these exercises for my supraspinatus tendonitis and shoulder pain. But aren't pushups (and presses in general) bad for impingement or problems with the supraspinatus since it puts a lot of pressure there and could cause further irritation?
@@PrecisionMovementCoach these isometric exercises have improved my shoulder pain! 🙏🏼 But when you talk about getting the pain down, what pain are you referring to? Is it pain while being still or pain under load and movement? For example, when not moving my arm I have no pain at all, but with a few certain movements of the arm and with more load I experience pain 3 or 4 /10. Should I move on to the resilience phase exercises?
@@BJ24 Pain refers to all of the above and it sounds like you can move on to Resilience. Make sure to read the FAQ for more details about when to move on :) - Coach Joshua, Team PM
I have atrophy in my infraspinatus area on my back also some on the supraspinatus. I feel my bicep tendon is impinged when i push my arm forward. I also occasionally get a tingling sensation in my trapezius on thesame side as the injured shoulder. Im at a loss as to what it is. The strange thing is its not painful my shoulder just isnt functioning properly
Yikes! This video will help as will this: th-cam.com/video/S1rE98O6oSU/w-d-xo.htmlsi=Zh9DYWXyYH_mJv7Y Check it out and let us know what you think. We are here if you need more advice or assistance :) - Coach Joshua, Team PM
Can i do these exercise for frozen shoulder.i am having supraspinatus tendinitis...since last 8 months..please guide me to free my shoulder..i want to do it at home...
These exercises are ok for frozen shoulder but the Shoulder Pain Solution program is better: www.precisionmovement.coach/shoulder-pain-solution-yt Check it out and let us know how it goes :) - Coach Joshua, Team PM
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Finally someone with a video that correlates the exercises with the degree of healing and pain!!
Thanks for that!
I could cry! I've been in PT and Orthopedic injected steroids but my pain is escalating. I think it's my posture after watching this. I put my posture supporter on and it immediately started taking the pressure off my tendon that feels like it's pinching. I feel some relief!! I love how you organize exercises by pain level AND how you explained the supraspinatus muscle!! No one has been able to explain what it is although I have supraspinatus calcific tendinitis. Thank you so much! You're an amazing teacher and a source of knowledge!
It is our pleasure :)
We are here to help you to make more progress!
- Coach Joshua, Team PM
This is how I understood the Coach; but only paraphrased…injuries are often brought on by a combination of overuse from excessive overhead activities, and POOR SCAPULAR position/stability associated with upper crossed syndrome (i.e. scapula is protracted, downwardly rotated and anteriorly tilted). This scapular position causes two problems: first, it reduces the space between the supraspinatus tendon and the acromion; second, the external rotators, which normally depress the humeral head, become inhibited and excessively lengthened, allowing the humeral head to migrate up and jam the supraspinatus tendon into to the acromion.
I have done some of Coach’s other impingement videos; specifically the flexion routine; where by bringing both arms up to overhead then raising arms so there is “lift” of the scapula. There are 2 otters that he explained. I started doing those and they work!! I had been told by a doctor to protract scapular downward while squeezing shoulder “blades.” I found out by experimenting with those that Coach is exactly correct. I also had. DPT tell me wrong. These videos are the best and now able to do exercises using yellow Therabands. I have a partial tear of the left supraspinatus tendon; 70-80% deep. Progress is slow. Not sure exactly what to do. Want to return to swimming.
@@franciscrisp6245 Nailed it!
Hello, if you see this, curious what posture supporter you have, not sure what to buy. Thanks
@ElizabethMiller-in5dm oh I just bought this cheap one from Target. It pulls my shoulders back so it does the trick.
Gaiam Posture Supporter. It's less that $10
Coach E's videos are perfect - actionable items delivered in a way that we mortals can understand and do without special equipment. Thanks Coach!!!
Glad you like them!
I know it's not the right video, but I wanted to let you know that something you said really worked, for the first time in my life, after years of physiotherapy. "Working a frozen muscle, even if I don't feel it, until I force my body to create new neurological connection in order to let me know that is damn tired." Well, now I feel my romboids, and moving onto teres major and minor and ect in order to fix my winging scapular. Thank you, really 💙
Nice work!
That is an awesome lesson to learn. Thanks for listening and applying.
You people are why we do this :)
- Coach Joshua, Team PM
As a lifelong swimmer and now recovering from shoulder arthroscopy, your videos are a very helpful adjunct to my physical therapy. I always want to understand the mechanics, etc. involved with movements focused on rehab. So far, there are very few useful videos on rehab for swimmers shoulder - thank you for your patient and thorough descriptions and demonstration of shoulder mechanics and structure!
You are welcome!
Thanks for watching and commenting.
Let us know if you ever need more support or assistnace :)
- Coach Joshua, Team PM
I found your video looking for information about supraspinatus tendon injury. I just got an eval today and am starting PT next week for an old injury l neglected for years but current circumstances require increased use of my shoulder so it's becoming problematic. Your explanation was perfect! You have a rare gift in how you explain things and provide information that most don't give, especially the hows and whys. I wish more doctors and therapists explained things like you do.
Wow! Eric is the best! Thanks so much for that feedback.
We really appreciate it. We do what we do for people like you.
Please consider using the Shoulder Pain Solution program to help guide your efforts. You can read more about it in the video description.
We are here to support you as much as we can. Don't hesitate to reach out if you have any more questions :)
- Coach Joshua, Team PM
Good posture without multifidus engagement truly is an uphill battle. Great video 👍
totally. good posture is Physically exhausting and doesnt actually get easier with practice. Practice makes your posture stronger - but the body never gets to relax.
I love these and how you explain them!!! As a personal trainer it is key to explain so they understand...
Thanks for following along!
VERY HELPFUL , I’ve found myself having a slight shoulder impingement recently from working out and I DO NOT want it to get worse. These exercises make me confident I can strengthen it and get back to what I love most! THANK YOU!
You are so welcome and thanks for trying it out.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you so much for sharing this video, I've been trying to research and address this reoccurring problem I've had for years, and no one has mentioned throracic and posterior scapular positioning when doing these exercises, which just makes so much logical sense when you show the function of the supraspinatus function in the shoulder joint. You top it off with a logical exercise progression based on acute pain level. You will save people from unnecessary surgery and get them back to normal. I'm so grateful for these missing keys in my recovery, you are the best.
You are so welcome and thanks for stopping by to comment.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach it seems like i cant get my left scapula in the right positon, the bottom tip either goes far out from the spine and tilts in to the ribbcage or close to spine and tilts out form the ribbcage. I've been battling my shoulder with different exercise and different fysiotherapists over the past years and i feel like this can be the answer.
It is from your channel that I got putting focus on posterior tilting the scapula and it has made all the difference. You have spared me a trip to the PT, Coach E. Thank you! Cheers!
Thanks for following along :)
@@PrecisionMovementCoachHi I had Supraspinatus tear of and I had Surgery this year do you know that they use any metal to fix it ?
Because I wanna make MRI my Neck and I need to know do I have any metal or Not ?
Please let me know
Thank you for this, you've truly put in a great amount of work and reasoning in this. The tip about posteriorly tilting the scapula is really crucial.
Glad it was helpful!
Thanks for watching and commenting :)
I tore my supraspinatus partially and this gives me hope so thanks man
Yes! There is definitely hope for you. Try out the exercises and let us know how it goes :)
- Coach Joshua, Team PM
What a fantastic coach!! explaining the precise things a person suffering from this god awful thing needs to do step by step. Thanks Doc!
You are welcome and thanks for watching!
Great exercises! I have battled supraspinatus impingement for years and these really seem to help. Much obliged!
You are welcome!
Does this helps for moderate supraspintus tendinosis? Please tell, did it help and from where to start, I'm been facing issue from last year, clicking, snapping sound will external rotation and pain in neck also, front of the shoulder.
Thank you so much for this! I am confident I will be able to use your videos and guidance as my PT and deal with this nagging right shoulder pain. Took a hard fall on my mtn. bike three months ago and never let it rest or heal. Kept framing houses, hanging plywood, trail running (a 50 miler and 33 milers in September), and mountain biking. At 54 years old, I need to finally learn to take care of myself. This site and your videos seem like the perfect place for me. Heading back into the gym starting this week and will use this video to get me started. Thank you!
Hi and thanks for writing to us.
Sorry about the late reply. How are you now?
We really appreciate you trusting us to guide your efforts.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thanks,
I had a massive tear of supraspinatus with tendon retraction and atrophy of the muscle belly. The tear extends into the superior portion of infraspinatus with a partial-thickness tear of the residual tendon. According to the MRI I had last week. I had been rehabbing but still had problems with external rotation past 90 degrees, having only just started making the motion in the last 2 weeks. ( 3 months after dislocating my shoulder playing ice hockey).
Repositioning my scapular allowed external rotation past 90 degrees with out the grinding and clicking. Really pleased with your videos since I have a reasonable level of strength and stability back into the shoulder and this was the bit that still was not working and it also affected a 1 arm shoulder press since I could not rotate my hand externally.
Hi and thanks for telling us that.
We really appreciate you stopping by to try it out and comment.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you for the detailed explanations. I finally understand how the muscles connect, work, and what I need to do to feel better. You're incredibly amazing! My jaw is on the floor. I've been to five different physical therapists in the last year. They are great, but I never understood what was happening. Now I do. I can't thank you enough!
Wow!
Thanks for that testimonial and the validation. We appreciate it and are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I've watched many videos about RC injuries, and you explained this the best. Thank you so much! All the treatments/exercises make more sense now
This is perfect for what I need. I have had back issues for years. I look forward to having normal movement and a full night sleep. Thank you so much for sharing this
You are welcome!
Please share how you get relief I am also facing the same issues these days with both of my shoulders.
This is brilliant information, such simple adjustments make a world of difference. Thank you
You are welcome :)
Great explanation. To be honest, I was so depressed about this supraspinatus injury that I was about to do surgery, but after exercising, I have already reached to the level that pain is almost gone, but it's still comes from time to time. I will start doing the last two exercises 💪 . Hope it gets better.
great news ! were u able to get back to working out ?
if u have any advices that gonna help me out get back to the gym let me know !
thanks a lot in advance
@mahmoudiwissem9240
See, I can play and lift heavy weight but still have some pain come from time to time. I don't know the reasons, I will visit the doctor soon to do another MRI to check if it's the same issue or not. In the end, I'm better than before.
So do u think I should rest or get back to the gym and try to start slow mentioning that I completed my physical therapy and am able to do light resistance training
@mahmoudiwissem9240
I can't advise you on something because this type of injury varies from person to person. So, I would recommend you to follow up with your physical therapy and orthopedic. It will take some time until you feel better. At the end, I can't say I have recovered 100%, but at least I reached 90% until now.
@mmsuwaid thank u and good luck to you.
I just want to say youve been a big help in rehabing my shoulders sir! Thank you for all your videos 💯
Happy to help!
Thanks for the comment.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Outstanding demonstration of knowledge relating to the cause of injuries.
Thank you so much :)
I will doing starting today and be updating with my progress! Praying it will help me heal sooner!💕 Thank you for sharing!
You are so welcome!
Keep us posted on your progress :)
- Coach Joshua, Team PM
Never thought of posterior tilt of scapula! Thank you for the details!
You are welcome :)
Very helpful video about shoulder rotator capsule rehabilitation and exercises
Glad it was helpful!
This is an excellent video. I am 1 year post my second revision rotator cuff repair and I still have significant weakness when trying to lift my arm from my side laying down and weakness in supraspinatus plus scapular winging. Thank you!
Glad that you like it.
You are so welcome and thanks for stopping by :)
- Coach Joshua, Team PM
This is the best explanation. Thank you! Just had shoulder rotator repair surgery. This will help mitigate risk to avoid future tears.
Thanks for trying it out and keep us posted on your progress :)
Hi Eric Dr C here.....I am able to perform all of the exercises with no pain, however when dealing with the Push Up Plus....I can only go to 6 inches above the floor until I begin to feel the initial beginning of a sharp pain in the anterior portion of the humorous. I do believe I am also dealing with a slight tear of the Long Head of the Biceps Tendon as well with a few small inflammatory cysts associated with it. My MRI done with a really poor machine came back positive for a tear in the Supra S but at the attachment of the muscle to the tendon as well as a longitudinal tear of the Long Head. The same MRI machine was used on my left knee for a 30 year PO from Patella Graft of the ACL. It was read that my graft was not present, however my graft is completely fine. So, I do not have much faith in this MRI, nor the radiologist reading it. After 25 years as a dental surgeon myself, I definitely understand the limitations and variations of one's ability to interpret radiographs. As a former baseball player, I also understand the ridiculousness of a surgeon wanting to cut first and rehab later.
I read a study by John Hopkin's, in which of 33 MRIs positive for a full thickness tear, once scoped, only 3 had tears. Food for thought. Your knowledge and stance is great to see. Best to you and your family.
Dr John Collias
850-501-0761
Destin FL
Thanks for following along and for your thoughts.
Only perform the push-up plus over a pain-free range of motion.
Also, consider doing this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
The first exercise I got also from my physiotherapist 👍🏼 it is really helpful 🙏🏼 thanks for video!
You're so welcome!
Really excellent shoulder therapy, Eric!
Clear explanation, interesting research, precise demonstration.
Understanding the posterior shoulder tilt is very helpful -- it opened up my thinking.
I've got a near full-thickness articular-sided tear of the supraspinatus.
Your routine is helping restore function, resolve pain and avoid surgery.
Hi, and thanks for the comment.
We appreciate the support and validation.
Please keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Super informative, methodical, scientific. Thanks very much!
Glad you enjoyed it!
i literally love your content. you helped me so much with your videos and explanations! Thank you very much!
Happy to help!
Really helpfull information for proper rehab. Other videos are just not good injury timeline, wise. Appreciate the work 👍👍💯
Thanks for that!
Excellent video! Your tutorials pinpointed my issues like a laser! 👍👏👏
Cool, thanks!
I found the hang technique did wonders in a short period of time alleviate my impingement. Hurts a lot. I could only stand about 10 seconds of the intense pain and barely put any body weight on the stretch of the shoulders. Now i can do lat pull downs with respectable weight but still cant do military presses. Bench presses are no problem. Even upright rows are doable again. My condition was due to atrophy from not working out for over a year during Covid.
Nice work!
I really liked that you demonstrated with the band to show the muscle attachment. I like seeing a visual. Difficult for me to figure out the "posterior tilt of the scap" I understand what you're saying but, how do you do it?? Great work, Eric..as usual
Glad you enjoyed it!
First start by tilting your scapula forward and then try reversing the motion. Let us know how if that helps :)
- Coach Joshua, Team PM
Hi Dr Eric my question is about the 3rd exercise the 90degreees one upper arm rotation .Is it clockwise and anticlockwise?
@@vidyotmadookhun9073 Yup!
Thankyou I was missing out a bit with not having posterior tilt on the scapula. Lots of other interesting anatomical & technique info & the full can I'd never seen before
You are welcome.
Excellent! Thank you, you have helped my rotator cuff issues tremendously. Thoracic posture videos also helped me.
Happy to help :)
This video has helped me so much! Dx with shoulder impingement. So painful but working through these exercises you demonstrate. Thank you!
Happy to help!
thank you bro . Push Ups Plus helped me with SST after few years of pain !!
Happy to help!
nailed it !!! thoracic extension & posterior tilt :)
:)
Lovely exercises Very helpful Thank you doctor
You're welcome!
Great video! Very comprehensive and easy to understand. Would it be possible to do a series for knee recovery exercises, please?
Thanks for stopping by!
Check these out next:
www.youtube.com/@PrecisionMovementCoach/search?query=knee
- Coach Joshua, Team PM
Brilliant stuff, recently sprained my AC joint due to weight lifting due to lifting under poor posture with a weak serratus anterior muscle on the left side caused it, this fixes everything!
Glad that you like it.
thank you for no music. thanks for the channel, just subscribed and lots of great information.
Awesome, thank you!
I am surprised that supraspinatus is fully activated at pushup plus excercise, very helpful and good explanation, thanks.
You're welcome!
Thanks for watching and keep us posted on your progress :)
- Coach Joshua, Team PM
That’s exactly what I need
Very instructive video
Yay!
So happy that you found it :)
Very helpful....have watched many of ur videos...brilliantly explained...thank you❤❤❤
My pleasure 😊
Can you make a video on how to overcome anterior tilt of the scapula. Which muscles and exercise we work to overcome this
Here you go:
th-cam.com/video/o9fiTFfW4uU/w-d-xo.htmlsi=yHJMepHhhIeJkFW4
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Thank you. Thank you thank you. Thank you for sharing this
You are so welcome!
Thanks for watching and let us know if you need more support :)
- Coach Joshua, Team PM
2Q's, but first: I am SO excited and hopeful about this! I have been to PTs, othropedic surgeons (no surgery), other YT videos, and my own experimentation... and I think your posterior tilt key may be just what I have been trying to figure out. Now I just have to figure out how to accomplish it and how to tell if I have the correct tilt, lol.
Q1) How do you do that tilt without flaring your ribs, or is rib flare to be expected?
Q2) Would this stop clunking and fraying from curved or hooked acromion?
Here is my situation, and frustrating history... Injured R shoulder with static straightarm hold arms out in front at shoulder height while bouncing crisply on stiff rebounder 2017, not able to get checked out back then. MRI in 2022 impression said I have bursal sided supraspinatus fraying, no full thickness tear, and Bigliani type 2 acromion. Ortho added biceps tendonitis to diagnosis. Someone in medical field for this (don't remember which) said I have bone spur, but seems they may have been referring to the curved acromion. Someone else said it was hooked, which is type 3, so it's up for debate I guess.
No or minimal pain when using shoulders, but there can often be clunking seemingly of soft tissue and harder tissue (or bone) getting stuck when moving against each other and then just squeezing past. That clunking was present before the injury too, always seemed wrong, but didn't cause pain until after the injury. Oddly, I don't get the clunk with overhead arms lifted laterally, or feel impindgement when laying with arms above my head. The clunking happens when lifting my arms in front of me palms down below shoulder height starting at about 10 or 20° height (usually not with palms up though). I also get it with upper body push and pull exercises where arms are in front or go to/from the front. I can get a different clunk if I lift my shoulder before a lateral arm raise, but I don't tend to do that and don't need to, so that's not the issue.
So now, well post injury, I still get pain later in the anterior of shoulder after clunking, sometimes not until that night (which can keep me uo or wake me repeatedly), sometimes in morning, sometimes same day hours later..and it can last a day or so.
I kept trying to find out from PT and ortho how to move so it didn't clunk like that, as it doesn't always happen.. but only one of them even addressed thay and that one didn't really pay attention when I was actually moving to assess and correct it. That was why I wanted to see them: to learn how to move so it didn't clunk and/or didn't cause more injury.
I am on the hypermobility scale in some areas and have suspected the holding shoulders back and down was my downfall. I have been unsuccessfully trying to figure out how to hold or shift my shoulders, angle my arms, hands, or something to prevent problems. I keep thinking I have figured it out, and then either don't remember the position well enough, or it wasn't what I thought was helping.
One PT said that clunking was what caused my fraying and eventually I would have a full thickness tear, that it happens to most everyone in time. She said to delay it I should simply stop what causes the clunk at the time and do something else, then try again another time. I have been doing that, but it really has limited my ability to exercise, and if I ignore it, then I can't do household things without pain later.
Anyway, thanks for the great explaination--so much better than anything I got from all the other professionals on all the years, so far.
I used to do 100s of pushups with full ROM (in sets of 10 or 20, 25), did aerial silks, Astanga, and so much more... then couldn't even use the arm for a few weeks, and 7 years later still not able to do one full ROM pushup without the shoulder being an issue, and sometimes have trouble with everyday movements as well. I know I am not alone, and it is not as painful as it can be for some, and I am grateful for that. Still sucks though, and I know I should be using it more to prevent other health issues.
Hi and thanks for all of that info.
Based on what you have written the Shoulder Pain Solution program is the best place to start. It's comprehensive and progressive and can help you to address the root cause of your issue once and for all:
www.precisionmovement.coach/shoulder-pain-solution-yt
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Does the program answer the question: How do you do that tilt without flaring your ribs, or is rib flare to be expected?
It can help you to address that.
In short, you need to learn how to control your rib cage elevation and depression, and dissociate any unwanted movement and/or activation patter (i.e. rib cage flare) from other movements.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I have become a big fan of yours. I am actually a paying customer and subscriber now. But I have a nagging question: a popular fitness guru who is very well known in the strength space once said that he would “never isolate an injured or torn tendon”. He advocates OH presses for rehabbing shoulders since this is a compound movement which enables all the muscles in the chain to work together - in their own natural proportions- to accomplish the lift. What you show in this video is the complete opposite: finding the exercises that have the highest muscle activation and slowly working through phases towards the highest activation exercises (in this case the full can caption and the push up plus).
I must say that both his argument and your video are highly compelling arguments. But they are opposites!!! Can you help me square the apparent differences? Should I be doing isolations like side lying ER’s or compounds like shoulder presses?? Ahh!! Like I said, I love your content.
BTW I should mention I have a partially torn supraspinatus and am scared to death of a second surgery (labrum last year).
Hi, and thanks for your continued support.
It's impossible for us to comment without knowing more information about the comment and its context. Our content is based on the best available knowledge in Kinesioloty, orthopedics, and rehabilitation.
Keep us posted on your progress, and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Bookmarked this video and will definitely be trying these.
Thanks!
Great Advice, better than others.
Thanks :)
You Rock! Thanks for sharing your knowledge with us.
Happy to help. Thanks for the comment.
Lifesaver man, thank you so much, keep up the good work 👍🏼❤
You are welcome and thanks for watching :)
Coach Eric W I wish you were within reach b is you are explaining in a way that a layman can understand.
Happy to help :)
Excellent and then some
Thank you for sharing
You are welcome and thanks for watching :)
Great clear explanation. Thank you!
You are welcome!
Thanks so much for your comment. We appreciate you turning to us when you need a resource and the validation of our efforts.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Can you please also share which excercises not to do? I.e. what is bad for rotator cuff issues. Thanks
Please avoid any exercise that causes pain or that you cannot modify in order to do them pain-free no matter how small the movement is :)
Less is more, what great information. How do you know what level of CAN you are at? After RC surgery 4 years ago my shoulder range of motion is pretty good but anything to do with external rotation makes my rear deltoid (sometimes triceps) sore. After a couple of days it settles down but would like to get to the root cause.....Any comment would be appreciated...Thanks coach E
Thanks for the comment!
We really appreciate you taking the time to watch the video.
It's hard to say what level you are at from our vantage point. However, the resources in the video description can help you to better assess your situation.
These videos can help too:
www.youtube.com/@PrecisionMovementCoach/search?query=shoulder
Don't be distracted by the title. Just work your way through and enjoy the movement exploration :)
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
So detailed and comprehensive. Love your work and effort
Many thanks for that :)
I agree! The cues for posterior tilt of the scapula made a lot of sense and I was able to feel those muscles working immediately!
@@daisyguadian Awesome!
Thank you for this super and profound video!🙏
You are so welcome!
Hey Coach E! Your videos are EXCELLENT! I so appreciate what you teach us! Question: Why are my triceps talking at me when I do my front and lateral raises? I'm dealing with a couple of partial RTC tears in one shoulder, the other shoulder not doing all that good. I'm rehabbing AND truly addressing my form/serratus anterior. My PT in the past has told me the scapulohumeral rhythm is off, causing triceps pain. But it's not getting better...I can't eliminate the tricep involvement (and I KNOW that muscle is not involved in front/side raises). Any ideas? Much thanks!
I watched a video of yours. I can clearly see how I can really help you with this. But TH-cam comments are not the proper forum. Email me at vip@pmcoach.pro, reference our convo here and we'll figure it out. - Coach E
Thanks so much for your lessons, making a remarkable difference for me! I’m sharing your links with my my family, FB, friends and physician friends to help their patients. I am 62 years old, very active, kayak etc. I noticed when I was laying on my side, lifting the dumbbell that there was some slight popping/crunching sound in my left shoulder. Felt like I should stop lifting higher just short of where the crunchiness started and work from there or should I avoid this exercise? Starting with 5 lbs to be safe. What are your thoughts? Thanks!
Thanks for the support!
Try getting into better posture and keeping the scapular stabilizers active throughout to improve alignment of rhe GHJ and see how you fare.
It is ok to get full ROM through a bit of noise as long as there’s no pain but don’t do anything you’re not comfortable with.
I have a partial tear of my supraspinatus and labrum tear. I was advised to have a shoulder anthroscopy
The Shoulder Pain Solution program can help you to recover the full function of your shoulder whether you decide to get surgery or not.
Read more here:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach I checked. Its too expensive at $99 for us Filipinos in the Philippines.
@@PrecisionMovementCoach will there be an actual virtual consultation to access my injury or will this be all pre-recorded 20mins sessions
@@JMGOpragmaticadvisor it is a digital program complete with documents and videos. We are available for video consultations at an additional charge.
- Coach Joshua, Team PM
Amazing you are! Perfect explanation
Thanks :)
Awesome. This is right where I am at.
Happy to help :)
You continue to produce quality content!
Much appreciated :)
Coach E, one question, how can I warm up my shoulders correctly before my strength training if I have a shoulder impingement? I feel like I can still exercise, so that's why I am asking you. Thank you in advance 💪
You probably should not train until you address the impingement.
This program can help:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Excellent video!! Very helpful
Glad that you think so!
I'm closing in on four months since I fell on my shoulder.i can do pull ups but I still can't do a single push it without pain. Before the fall I had been doing sets of ten pull ups and maxim out at 45 push ups....as a 68 year old. All those years of exercising .... now the muscles are weakening through atrophy.
Hi and sorry for the late reply!
How are you now?
- Coach Joshua, Team PM
@@PrecisionMovementCoach I still can't do push ups, mil press or bench. Buy the shoulder is significantly better. Hoping to be able to resume all the above in a few more months. Using a massage gun now ... seems to help.
Hey PM, love your work! Question: Is key 2 important for push-related exercises in general?
Thanks for stopping by.
Short answer = yes :)
- Coach Joshua, Team PM
Great workout! Possible to do something similar with only body weight exercises for a pull workout?
Glad that you think so and thanks for the suggestion :)
Great explanation thank u so so much greasy vdo
Glad that you like it!
Thank you! Both cuffs repaired 4 years ago, I was fine (swam 2-3 times weekly for 2 years) , but after 2.5 year long sickness (long Covid, I think), I can't do a single normal pushup. Hopefully this will help. Doing these exercises (but with bands) feels right - I was able to manage 5 pushups. It's def. the supraspinatus that has become weak.
Let us know how it goes and consider doing this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
I now use bands that I started using on my own in watching Coach’s other videos. I was swimming back in March & noticed something different about my left shoulder & with some pain; it was on & off with swimming. So after watching all of Coach’s videos I decided to have an MRI just to understand exactly what was going on. Knowing where the partial tear was located helped mentally & how to do or not do certain movements. This video is awesome.
@@franciscrisp6245 Glad that you like the video :)
I can do the full can with thumbs up easily, however with palms facing down I get an incredible pain... pretty much the same pain when doing T's, using reverse flies.
Is there a solution to this? Any diagnosis you can think of? I know I have a calcification in my right shoulder, or perhaps there's just a weakness somewhere.
Hi, and thanks for trying out the tests.
We designed the Shoulder Pain Solution program with people like you in mind. Get started here:
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
❤ Amazing explanation
:)
I just liked and subscribed.I have a complete detachment of supra AND infraspinatus.Is it possible to maintain shoulder stability with the subscapular and teres minor?
Strengthen deltoids and all supporting tendons and muscle?63 years old
Wow...that is a heavy duty checklist.
Get started on the Shoulder Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/shoulder-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Thank you Eric😊
My pleasure!
I have been diagnosed with supraspintus moderate tendinosis, with bulky supraspintus tendon adjacent at footplate critical zone, where to start fromm i m doing little pendulums butt in shoulder flexion movement and externl rotation there is crackling sound coming fron the joint and at night there is pain while sleeping.
I'm going to physiotherapist, he is giving electric Therapy and gentle exercise, but my pain isn't going, burning sensation around the tendon and neck also.
Your videos are very helpful, just need some guidance where to start to overcome the pain.
Hi, and thanks for asking.
The Shoulder Pain Solution program contains exercises perfect for your current capabilities.
Read more about it in the video description, and let us know if you have any more questions :)
- Coach Joshua, Team PM
Are you able to perform these exercises if you have a full-thickness tear of the supraspinatus
Yes, as long as you have been cleared for exercise by your primary care physician or rehabilitation specialist and you stop doing anything that causes pain or that you cannot modify in order to do it pain-free no matter how small the movement is :)
- Coach Joshua, Team PM
What can you do for Thoracic Compression Fractures? ... Exercise wise.
Please consult your primary care physician about that :)
- Coach Joshua, Team PM
Much appreciated. Can i do all three exercises in the rehab phase together if it feels comfortable? Or should you i stick with one for a week or two and then move to the next one?!
You can do all three exercises together if it feels comfortable :)
- Coach Joshua, Team PM
I tore my supraspinatus two weeks ago. Couldn’t even do the pendulum the first two days.
Now the pendulum is east and the second one is pain free. The third exercise was a bit more difficult for me.
How much should I push myself. Don’t want to make it worse by pushing myself too much too soon
Hi and thanks for trying it out.
You do not want to push yourself at all. The exercises should be relaxed and easy.
Based on what you said you should start with the Shoulder Pain Solution program. It was designed for people like you:
www.precisionmovement.coach/shoulder-pain-solution-yt
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Supraspinatus works for abduction, why doing external rotation can involve supraspinatus? Thank you
Surprise!
The supraspinatus does a lot more than that :)
Wow, I've been doing SPS for weeks and can do a lot more with my (left) shoulder than before, so I've felt fairly confident in my progress. However, at the stage of this video where you are demonstrating ER ISO at 90 degrees -- Oh HEYL NO. First of all, it's painful to get there, so I use my other arm (R) and when I let go, the pain intensifies just holding at 90, up to about an 8. Obviously, I stopped there. However, I'm not doing the Acute Phase of SPS, but stay within Rehabs 1 and 2 (also made a few custom routines with Premium ROM Coach) and am able to do shoulder circles with minimum pain, only while exercising INTENSE concentration. I focus my thoughts entirely on the activation of my (L) shoulder muscles and scapula, and hold tension in biceps and triceps simultaneously to get that shoulder circle set done.
So, I guess I'm puzzled as to what on earth is going on in my shoulder that this ER ISO at 90 is so painful that I won't even attempt doing it. Thanks for any ideas....
Sounds like it could be a supraspinatus tear. Did you get any imaging? If not, be a good place to start. And think if you’re doing anything that may keep this tissue injured.
@@PrecisionMovementCoach So if you have a tear (I have 40% supraspinatus tendon tear), don't do the ER ISO at 90? I already had a keyhole surgery for frozen shoulder and shaving of the acromium; I'm trying to prevent surgery.
@@peacenik63 please avoid any exercise that causes pain or that you cannot modify in order to do it pain-free :)
- Coach Joshua, Team PM
Would a ultrasound be more effective than an MRI? I’ve requested an ultrasound to my left shoulder but the 2 doctors/PA’s state that ultrasound is not reliable; but to do an MRI. I have some mild crepitus when raising or reaching up with my left shoulder. No one has suggested any exercises or PT. Your video and routine’s opened up a new “world” for me. I now do the pendulum (no pain or crepitus) and the 2 isometric’s. I wish to do pool exercises using small “water weights” similar to your use of hand weights. My goal is to get back to swimming but not sure if I should.
@@franciscrisp6245 It's hard to say which imaging technique is more effective.
However, this program can help you to get started on your recovery and you might not even need imaging:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Would you recommend wearing a shoulder brace or a posture corrector?
It certain situations where it is completely unavoidable. However, you should not become reliant on it :)
- Coach Joshua, Team PM
Thank you, sir 🙏
You are welcome :)
Hello - the MRI showed that I have a completely torn supraspinatus tendon. I can move my arm and raise it normally but with pain all the time. Do these exercises help or cannot apply them with a torn tendon - noting that I am a lady aged sixty five and I don’t want to go through a surgery. I hope I can get an answer. Thank you 🙏
Hi!
These exercises are safe as long as they don't cause pain or you cannot modify them in order to do them pain-free no matter how small the movement is.
Try them out and let us know how it goes.
Also, consider doing the Shoulder Pain Solution program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you so much for your swift reply 🙏Great videos 👍🏼
Thank you for the detailed explanation.
Question... If I'm able to do exercise #7 without any pain, is it wise to jump right into it or should I go thru some previous levels? Or simply combine the 7 with with 4-6 for example?
Thought if #7 activates the muscle for 99%, then maybe just #7 is enough?
You are welcome and thanks for the comment.
Combining #7 with #4 - 6 is a great idea.
Let us know how it goes :)
- Coach Joshua, Team PM
what is best to do if my supraspinatus is permanently torn and no longer fixable by operation?
Yikes.
Any movement will be beneficial, no matter how small.
The Shoulder Pain Solution program was designed with people like you in mind.
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
Can this exercise done for already tored partial supraspinatus muscle ??
Great question.
Potentially, yes.
Buuuut please make sure to get clearance from your primary care physician or rehabilitation specialist before you get started.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Such a good vid. Thank you.
Glad it was helpful!
Very useful video. I had MRI and was diagnosed with a supraspinatus tendinitis and tendinosis with a partial tear. Can I lift weights, in this case for a back muscles, like t bar row or similar? Also I was strengthening trapezius and back deltoids with the weights, am I getting my condition worse with this? Or should I just drop the weights and concentrate on supraspinatus?
Drop the weights and get started on the Shoulder Pain Solution program:
www.precisionmovement.coach/shoulder-pain-solution-yt
You'll be back in the gym soon enough :)
- Coach Joshua, Team PM
Very good, will try these exercises for my supraspinatus tendonitis and shoulder pain.
But aren't pushups (and presses in general) bad for impingement or problems with the supraspinatus since it puts a lot of pressure there and could cause further irritation?
Thanks for trying them out.
Those exercises are not inherently dangerous. They are safe if they can be done pain-free :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach these isometric exercises have improved my shoulder pain! 🙏🏼 But when you talk about getting the pain down, what pain are you referring to? Is it pain while being still or pain under load and movement? For example, when not moving my arm I have no pain at all, but with a few certain movements of the arm and with more load I experience pain 3 or 4 /10. Should I move on to the resilience phase exercises?
@@BJ24 Pain refers to all of the above and it sounds like you can move on to Resilience. Make sure to read the FAQ for more details about when to move on :)
- Coach Joshua, Team PM
I have atrophy in my infraspinatus area on my back also some on the supraspinatus. I feel my bicep tendon is impinged when i push my arm forward. I also occasionally get a tingling sensation in my trapezius on thesame side as the injured shoulder. Im at a loss as to what it is. The strange thing is its not painful my shoulder just isnt functioning properly
Yikes!
This video will help as will this:
th-cam.com/video/S1rE98O6oSU/w-d-xo.htmlsi=Zh9DYWXyYH_mJv7Y
Check it out and let us know what you think.
We are here if you need more advice or assistance :)
- Coach Joshua, Team PM
Can i do these exercise for frozen shoulder.i am having supraspinatus tendinitis...since last 8 months..please guide me to free my shoulder..i want to do it at home...
These exercises are ok for frozen shoulder but the Shoulder Pain Solution program is better:
www.precisionmovement.coach/shoulder-pain-solution-yt
Check it out and let us know how it goes :)
- Coach Joshua, Team PM