Never Exercise Your SUPRASPINATUS (or Rotator Cuff) Without These 2 Keys
HTML-код
- Опубликовано: 29 июн 2024
- Do the exercises for your supraspinatus (rotator cuff) just not seem to work? You might be missing these two critical keys to rehab your shoulder pain.
If you have pain right in the front of your shoulder, particularly when lifting your arms above your head, it may be a supraspinatus impingement. Over time, as you keep using your shoulders and your joint is misaligned, the pinching will wear down the connective tissue in your shoulder. That wear and tear damage eventually turns into pain.
Coach E dives into shoulder anatomy and how impingement affects your movement and turns into long-term wear and tear damage.
Then you’ll learn the exercises to address the two phases of shoulder pain: rehabilitation (when your pain is 4/10 or higher) and resilience (when your pain is 3/10 or lower.)
The 4 rehab exercises are isometrics to avoid further damage to your shoulder, build strength, and get your alignment back to where it should be. The second 3 exercises in the resilience phase translate to everyday life and sport movements so your body will know how to move without reverting back to impingement and poor posture.
If you found this helpful, tap the like, subscribe, and notify buttons to learn more ways to keep moving freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
01:00 - Anatomy details
02:40 - Key 1
04:00 - Key 2
THE EXERCISES
06:30 - Pendulum
08:40 - ER ISO at 0°
09:53 - ER ISO at 90°
11:15 - Prone ER (L's)
13:05 - Side-Lying ER
14:25 - Full Can
15:44 - Pushup Plus
RESOURCES AND LINKS MENTIONED
A Systematic Review of Electromyography Studies in Normal Shoulder to Inform Postoperative Rehabilitation Following Rotator Cuff Repair: pubmed.ncbi.nlm.nih.gov/28704...
3 Top Exercises to Wake Up the Serratus Anterior: • 3 Top Exercises to Wak...
Stretching Won’t Fix Forward Head Posture (But These Exercises Will!): • Stretching WON’T Fix F...
Shoulder Pain Solution: www.precisionmovement.coach/s... - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. 
Спорт
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.
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
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
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 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
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 :)
I love these and how you explain them!!! As a personal trainer it is key to explain so they understand...
Thanks for following along!
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
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!
Hi. What posture supporter are you using, please?
Hello, if you see this, curious what posture supporter you have, not sure what to buy. Thanks
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
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 literally love your content. you helped me so much with your videos and explanations! Thank you very much!
Happy to help!
This is brilliant information, such simple adjustments make a world of difference. Thank you
You are welcome :)
Great exercises! I have battled supraspinatus impingement for years and these really seem to help. Much obliged!
You are welcome!
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!
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
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
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!
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
Excellent! Thank you, you have helped my rotator cuff issues tremendously. Thoracic posture videos also helped me.
Happy to help :)
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.
Great stuff. Going through rehab post surgical repair of my rotator cuff. This is very helpful.
Glad that you think so :)
The first exercise I got also from my physiotherapist 👍🏼 it is really helpful 🙏🏼 thanks for video!
You're so welcome!
Super informative, methodical, scientific. Thanks very much!
Glad you enjoyed it!
Lifesaver man, thank you so much, keep up the good work 👍🏼❤
You are welcome and thanks for watching :)
You continue to produce quality content!
Much appreciated :)
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!
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
You Rock! Thanks for sharing your knowledge with us.
Happy to help. Thanks for the comment.
Very helpful video about shoulder rotator capsule rehabilitation and exercises
Glad it was helpful!
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 :)
Thank you for this super and profound video!🙏
You are so welcome!
Never thought of posterior tilt of scapula! Thank you for the details!
You are welcome :)
Really helpfull information for proper rehab. Other videos are just not good injury timeline, wise. Appreciate the work 👍👍💯
Thanks for that!
Very helpful....have watched many of ur videos...brilliantly explained...thank you❤❤❤
My pleasure 😊
Excellent video! Your tutorials pinpointed my issues like a laser! 👍👏👏
Cool, thanks!
nailed it !!! thoracic extension & posterior tilt :)
:)
That’s exactly what I need
Very instructive video
Yay!
So happy that you found it :)
Bookmarked this video and will definitely be trying these.
Thanks!
Great video, very helpful, will be doing these to strengthen my injured rotator cuff.
Please do!
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.
Excellent, thanks Coach 🌷
Anytime!
@@PrecisionMovementCoach You are wonderful! I derive so much from your channel. Many many thanks. 🙏🤍
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 video!! Very helpful
Glad that you think so!
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
thank you for no music. thanks for the channel, just subscribed and lots of great information.
Awesome, thank you!
Thank you Eric😊
My pleasure!
Excellent and then some
Thank you for sharing
You are welcome and thanks for watching :)
Great vid, ty for sharing
Glad you enjoyed it
Amazing you are! Perfect explanation
Thanks :)
Brilliant. thank you!
You're welcome!
Thank you Eric!
You are welcome :)
Great Advice, better than others.
Thanks :)
thank you bro . Push Ups Plus helped me with SST after few years of pain !!
Happy to help!
Wow! Very nice video!
Thanks!
Such a good vid. Thank you.
Glad it was helpful!
Awesome. This is right where I am at.
Happy to help :)
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
golden. thank you❤
:)
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
Much thanks
You're welcome!
❤ Amazing explanation
Glad you think so!
Awesome!
:)
Thank you❤
:)
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!
Thanks!
No problem! Thanks for your support :)
- Coach Joshua, Team PM
Great explanation thank u so so much greasy vdo
Glad that you like it!
Thank you
You are welcome!
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!
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
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.
Brilliant channel 😃x
Thanks!
thanks for this video, it's great! I can already do push ups without pain, but still feeling pain with the movements where my arm is above my shoulder (pull ups, lat pulldowns). Would u have a recommendation for after the pushup plus?
Thanks for watching :)
You need this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
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:
ruclips.net/video/o9fiTFfW4uU/видео.htmlsi=yHJMepHhhIeJkFW4
Check it out and let us know what you think :)
- 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 RUclips comments are not the proper forum. Email me at vip@pmcoach.pro, reference our convo here and we'll figure it out. - Coach E
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 :)
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.
Thank you, a great video!
You are welcome!
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
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
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 :)
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
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 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
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
Hi coach Eric, thanks for your great videos. Is it possible to damage the Supraspinatus from playing darts? I've been practicing darts for over a month now and I feel pain in my shoulder suspecting that it's the rotator cuff.
You are welcome. It's possible to damage the Supraspinatus in many ways. This program can help: www.precisionmovement.coach/shoulder-pain-solution-yt
- 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 :)
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 a related question: what about pain along the lateral edge of the shoulder blade? Is that the infraspinatus? Do you have any exercises to help with pain in that area? Thank you for your input!
It's hard to say exactly what that could be from and this program can help:
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?
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
Coach E, In the beginning of my injury I felt that pinch in my left shoulder and had difficulty hanging or lifting it over my head, I was diagnosed with a SLAP tear, its been 10 months now mobility in my shoulder is good strength slowly coming back i say a pain level of 8, but I still feel my left upper traps, also my neck is stiff feels like it is stuck with this movements tilting my head back turning it to the left. Is this what I need to start doing in your video here? Thank you
That is a good start and consider doing this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- 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
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 :)
Hi man,i was diagnosed with mild supraspinatus tendinopathy on my left shoulder,its been going 2 months now with little progress,does exercise fix this injury or it needs a surgery?my tendons are not teared but i have weakness,stifness and pain,thanks in advance
Whoa. That is too long.
Did you do the exercises?
You may be able to avoid surgery.
Check out the video description for ideas on how to address the root cause of your issue. Especially, the Shoulder Pain Solution program.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I am phisical education in brazil. I Love going to gym Club and weigth roon.
This channel is for you :)
Thank you for the video! I have a couple of questions: are these exercises to be performed daily or more like 3x-4x per week? Also, should I perform only one exercise and the when I feel comfortable move to the following one or are sort of a routine? Thank you
You are welcome and 2 - 3 times per week is sufficient :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanks for your answer ! Would I tipically do only one exercise at a time?
@@clementepascale159 yup.
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
I've got problems with my right shoulder/neck. I've spent all my saving seeing chiropractors and I still have an issue. My neck always feels tight, and the tendons are sore to touch, my right trap always feel tight and sore, I've tried doing mobility exercises like cars for my neck and shoulder and my shoulder pops and cracks, (no pain while doing that)
You need this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
Also, check this out:
ruclips.net/video/GvXzLb_K8Q4/видео.html
- Coach Joshua, Team PM
Hey Coach i watched your video when you talk about pull ups ( i am writing here so you can see i hope). I am doing high reps street workout and i was not executing movement of pull up properly, and i now have tight left lats ( i was not stretching him...) and stronger left shoulder because of bad form push ups ( i tend to lean more on left shoulder) and now i can not do proper form pull ups because i have tight left lat and BAD MOBILITY of right shoulder (this iz my theory). Can you suggest me some good mobility exercises for my right shoulder
Check out the ROM Coach Total Shoulder Mobility 1 routine:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Are these exercises good if your pain is mostly comming from your shouldblade, scapulat, or are they intended to help from a typical impingment?
They can help. This program can help more:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM