Dear Dr. Walter: thank you for the exercises. My question is about the 3rd one 90-90 external rotation: I don't have a bench...but I usually lie on the roller and do the 90-90 external rotation with face up and chest up. Is it the same?
I am so glad they are helpful to you! If you like my RUclips videos, you would probably also like my book as it is much more comprehensive. Here is an Amazon link for the book, if you want to check it out. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/7QQkvLm
Thank you for clearly explaining different shoulder issues as well as the difference in mobility exercises and strengthening exercises. Also, I really appreciate that you give a good idea of how much pain to expect if any while doing these. After a work injury I ended up with rotator issues and small tears in both shoulders. I finally had surgery on the right in 2017. I healed really well and had some decent, basic therapy but just have never been able to get to where I could do any strengthening w/o reaggravating things. I have been unwilling to give up my search for the right combination of things. I’m an really hopeful that your explanations have given me the right combination. I feel like I now have the knowledge I need to gain strength. I am now at about a pain level of 1-2 and finding that I cam do these exercises w/o the weights, and w/o aggregation of the tendon. I can also feel new strength in the back around my shoulder blades. (And again, like you said, w/o having more pain the next day). Thank you again! I will be continuing these.
THANK YOU! I had no idea what was wrong! Now I had been to the doctor and have an appointment with orthopedic, BUT YOU HAVE DIAGNOSED ME PERFECTLY! AND gave me the appropriate exercises to rehab myself! Happy Holidays! I am now equipped to continue strengthening my Supraspinatus and get back to having fun again playing pickleball and golf!
Thank you, this morning my bike drifted in mud and I had a really hard fall. I know I tore my shoulder. Exactly felt the pain the way u said. Am doing these workouts and feels good now
I have a cuff tear the MRI show, can those exercise help me? I been doing exercises for a year now we the physical therapy doctor for there weeks. But now the I know what my problem is. I wander if I need deferent exercises. My shoulder pain have getting better and better, just at night I get someone discomfort, or if I over used the shoulders, I get some discomfort too. Thank so much for your video. I just started to try those you show us.
#RehabScience - great video, thanks. I have a full thickness tear up to 17cm in the supraspinatus tendon, but not full width. I have been told that it could go to full width and that surgery would be best. Therefore, in your experience is it possible to fix tears such as mine without surgery and using the exercises you suggest here?
After physical therapy my shoulder feels really sore and it radiates down my arm to my bicep and lingers for a couple hours. Does this mean I’m going too hard or is it normal? Is this pain permanent?
If the pain flares for a few hours after your PT session, but is better by the next morning, then the level of stress is probably fine. If your pain is worse by the next morning, then you may need to ask your physio about backing off a bit at your appointments.
Hello Dr Tom Walter, Thanks for showing the exercises, I had an accident more than 7 years ago in which I injured my Supraspinatus which was found in MRI, but I took oral medicines but pain never went away so I restricted my movements of right shoulder but able bench press and do exercises.I have acute pain in performing some exercises & punching or throwing a ball. Can my shoulder injury be healed by performing these exercises?
any update?, did you still do bench press or tried lifting weights overhead shoulder like shoulder press (inclined or declined) without any pain or trouble. thank you for response.
THANK YOU !! I want you to know that I've been doing these exercises and other exercises of yours for strengthening the rotator cuff and they have helped tremendously. I have better mobility and less pain (I have a partial supraspinatus tear). Very grateful for your teaching videos ...thanks again !!
I tore my supraspinatus tendon while lifting 4 months ago. the MRI result shows a minor tear. My doctor recommended 3 PRP injections and physical therapy. I didn't do the injections but did the physical therapy and one month later went back to lifting. My doctor said I'm allowed to lift as long as I don't lift anything heavy. But a few days into training I started to feel weakness in my arm. Is this normal being the result of natural swelling after exercise or should I stop lifting?
@@RehabSciencethanks for the reply. i've stopped lifting for the past week and im going to start again on monday, my scapulas been clicking too, is that also a symptom?
Ordered your hardcover book. I assume all of the content of the individual paperbacks for specific areas of the body (coming out in November) is all contained in the much larger hardcover? Thank you for your videos! My shoulder tear recovery is now in progress.
Yes, exactly. My large red book includes programs for the entire body. The smaller books coming out in November only have programs for one specific body region. Thank you for buying a copy of my book!
Thanks Dr. Tom! Terrific book. Will 5-star on Amazon. Curious: your first 3 exercises in this video appear in the shoulder section, but prone-Y didn’t - is prone-T the alternative for that one? Cheers
@@hooliorama so glad you are happy with the book! Thank you for considering leaving a 5-star review! The prone T and Y don’t work exactly the same muscles, but are very similar. You can include both if you find them to both be helpful. 👍
Hi Dr Tom Walters. Many thanks for this informative & very helpful upload. :) Is this to be done just once a day, or can it be repeated several times throughout, if time warrants? Thanks in advance. :)
No problem! With these exercises, we will typically have people complete three sets of around 10 to 15 repetitions. Those three sets can be spread out throughout the day or completed in one sitting. If your pain is exacerbated when performing them every day, then I would go to every other day.
@@RehabScience Thanks! Sorry, I meant repeating the 3 sets 3 times a day. :D But no worries, it's mainly common sense & interestingly, the effect of these exercises is immediately felt - although the long-term healing is the aim, of course. I guess it's inducement of fluid to the shoulder joint that gives a feeling of immediate relief. :) Just a thought - do you think the pendulum swing is effective? I've heard conflicting methods, like in one instance, just bend over & sway your body to cause the arm of the affected shoulder to swing - & in another instance, actively swing that arm.....Anyway, thanks again for sharing - all the best. :)
No problem! Yes, these exercises can be done daily, unless they cause your pain to flare up. If that happens, then I would do them every other day. Most people complete these for the 6 to 8 weeks that they are in rehab. Even after your pain is gone, I would try to incorporate these exercises into your normal training 1 to 2 times a week to keep the rotator cuff healthy.
Hi , I have a full thickness tear of supraspinatus, probably happened in March but only diagnosed by ultrasound in August after weeks of physio ( that I struggled with as it aggregated it ) Waiting on a consultant. Would love to avoid surgery but shoulder is frozen & very uncomfortable, especially at night. I can kind of do the first exercise ( no dumbell ) but not the others. Any advice? I'm 57. Tear probably happened by dog pulling hard on the lead ..& also a fall on ice.
Hi! I just went to an ortho and was told that its the tendon specified in this video, but I am waiting on an MRI to confirm the amount of tear or if just inflamed. Injury happened 10/28/23. Can i start these exercises in the mean time?
Thank you for the information. If there is a full supraspinatis tendon tear at the footprint what is the point of strengthening the supraspinaiis muscle? I thought (hope I'm wrong) that that muscle was only attached to the top of the arm bone and when it is torn off it's no longer used for anything. I have this issue so I'd love to hear from anyone. Thanks.
It really depends on how your body responds to the exercises. If the exercises cause your pain to flare up, then every other day would probably be best. If your symptoms return to baseline fairly quickly, then you could perform these every day.
The key is to progress gradually and test new exercises one at a time. I would recommend trying one of your old exercises (at a lighter weight due to the time off) and seeing how your body responds. If no pain occurs, you could add more weight or more sets and create a plan to get back to your old training plan.
Sir i have a shoulder legarment tendon tear. The damage percentage is like 10%-20%. I Don't have really suffer from this. Just some movements is a bit challenging. I want to go to the gym and keep my body healthy. Should i do workout or not? By the way I'm 16 years old
Hi , I am suffering with this supraspinatus tear in my left shoulder (type2), doctor sujjested for an surgery. But I am avoiding surgery & go for physiotherapy. Today I seen this yoga therapy, is it effective.... Pl share your opinion.
Thank you for an informative video. I am 5 months post-op from a torn rotator cuff; torn labrum and detached bicep. I did eight weeks PT and am currently on my own lifting weights. I feel that I’m ahead of schedule in my recovery. No pain or discomfort. I continue doing the exercises with the bands on a daily basis. Regarding my lifting program I and doing moderate weight with dumbbells and have gradually increased the weight as I have seemed fit. For example; back rows #50; bench #30; side and front raises #15; shoulder press #25 and bicep/reverse curls #30. I am not feeling any pain or struggle in my workout. Am I pushing it too much to quickly or am I ok as long as I’m cautious?
I wouldn’t progress too heavy until you reach the four month mark. With the labral tear and the detached bicep, lifting too heavy too soon can compromise the labral repair.
hello! in my mr report it says There is an intrasubstance partial tear in the inferior fibers of the subscapularis tendon. Which exercise or strechs should i do ?
I haven’t done a subscapularis rehab video yet, but plan to do one very soon. My new book has a comprehensive rotator cuff rehab rehab program that includes subscapularis strengthening. Here’s a link if you want to check the book out. a.co/d/bSFZPa0
@@RehabScience Thank you so much for replying, and for sharing your precious knowledge and expertise and I wish you great luck! It's amazing that this great knowledge can be found and open to everyone, thanks to people like you
Hi. Very nice information for me ...I have an MRI same days ago findings are subtleT2W and STIR hyperintence signals are seen in supraspinatus tendon likely representing its sprain/partial tear..so kindly suggest exercise to fix it plzzzzz
Yes, many people avoid surgery and get better with these types of rehab exercises. They will strengthen the other rotator cuff muscles, which will help support the one that is torn.
Hello! My MRI showed 4-5 cm complete tear of R supraspinatus. Can I still do these exercises? I am trying to avoid surgery. Maybe steroid injection but no surgery for me.Thank you!
Hi Tom How often should you do this weekly & I'm being told I'm sore because of weakness is this likely.. starting these today I've been doing side lying for months now but I'll try the others as well
I’m hoping I can maintain my muscle because I finally have my best physique yet and now I got this problem. I’m praying I don’t lose everything I worked for. I’ll definitely lose strength and some size right? I mean it’s just bound to happen if you can’t bench anymore and stuff.
I’ve 2mm supraspinatus tear for past 6 months, initially doctor recommended that this gonna self heal , however pain went worse. I had some Ayurvedic massage sessions and the doctor recommended first exercise on your video. Is it normal to get extremely painful during that exercise? Should I continue?
Hi I have a Supraspinatus tendon partial tear on my left shoulder one month back used ultrasound therapy and now pain was decreased almost but when i lifting my hand tuk sound from joint is coming and also there is a light bump on joint ...can you help with these
Joint sounds are fairly normal after these injuries and usually improve once the muscle and tendon get stronger. As long as you don’t have more than mild pain with these exercises, I would keep working on them.
I lay flat on my back with arms extended straight down and lift hands slowly off the ground. The first couple of inches is extremely difficult without pain, but no pain as I lift higher. Pain area feels like supraspinatus but wondering if it could be something else.
I've been doing these exercises for two months now. I have no pain or soreness. Can you recommend a weight lifting regimen that would allow me to strengthen my arms and shoulders without re-injuring my rotator cuff? Thank you!
I have a full thickness supraspinatus tear which is also 75% torn in the length. I am in a dilemma as to opt for the surgery or to try rehab for a few months. I am a very keen CrossFitter. I’d appreciate your take on this situation. I am not in much pain. I can still do strict pull-ups and am limiting my overhead work to light weights but want to get back to gymnastics and heavier lifts. Thanks I’m advance 🙏🏻
If your pain isn't bad and your function (mobility and strength) aren't severely impacted, then I would recommend avoiding surgery. These tears can heal with enough time.
I have pain from a torn cuff. I have calcium build up which seems connected to having a calcium build up in the area. Are the two connected in most cases?
Thank you sir , your new subscriber here. I involved in arms wrestling casually 4 years back. I was on sling for a month , sadly even now having nagging supra area pain since then. I get radiating pain till wrist sometimes. Can i continue doing these exercises
My MRI report is moderate tendinosis of aubscapuris tendon involving superior fibrers Mild tendinosis of suprasinatus tendon Mild subacromion subdeltoid bursitis Pain is neck shoulder and hand pls help me
Don’t ever do those exercises with a full tear. I had three of the four tendons completely torn. I had to have surgery to reattach it and then I had to wait for a half months before I can start doing any of these exercises and only weighs 5 pounds or less.
It really depends on the person’s symptoms and function. I have seen patients in the past with full tears who had very little pain and full range of motion.
@@RehabScienceSo you are saying, I could benefit of these excercises with a ruptured supraspinatus tendon? 🤔 The muscle seems to be okay. No atrophy, the doctors say
Yes, but it depends on your level of pain and current strength. You may have to start with arm weight and build up to adding external load. This video explains more of these details. ruclips.net/video/JtOWSWRa8Qk/видео.htmlsi=FiYASjbixv7awAEY @@torbenkrogh6322
I had a dislocates shoulder in a motorcycle accident but after one year I am back at the gym and everything is good but when I throw a baseball hard it Hurts. What can I do? Thanks for your help.
I have a full thickness insertional terror of the super spanitus tendon with medial tendon retraction it will be 2 years out next month they want me to have surgery or should I continue with the injections and have therapy thank you so much!
Unfortunately, full thickness tears don’t tend to heal well. However, I have known individuals who didn’t have surgery and were able to get stronger with rehab and function very well. So, it really boils down to how much the issue is impacting your function and if you can keep training and wait it out for a while longer.
Is it really recommended that I do exercises with dumbbells or bands? I have tendinopathy of the supraspinatus, with signs of partial rupture, something like that..
How often would I have to do these per week? I’m 21 and train regularly in the gym about 4-5 times a week and the partial tear doesn’t get in the way of most exercises but I’ve had it for about 3 years now
@@JamesFeeynot heal on its own I have 9mm tear in my left shoulder nd I got the surgery in my right shoulder latarjet procedure it’s been 3 months ago 😢
Hey bro what’s your training plan like? Mines the worst it’s been yet since I hit a pr the other day but now I’m gonna take a week off and then get back into a routine. I finally peaked with my physique and I’m praying this rotator doesn’t make me shrink. I also have had this problem for a few years now.
Late reply but it depends on many factors like your hormones, diet, age and lifestyle, that being said all muscles are capable of healing, it's a relatively small muscle so I hope by now it's already healed and my reply is unnecessary but there has been cases of major muscles like hamstrings or pectorals tearing off the bone and making a full recovery
Thanks. I lover the part where you talk about older people. I'm sitting here like, "Great, that's me thanks to this nonsense". I look younger than I am, feel much younger, and was even mountain biking 15 miles a day till my bike broke a year ago and wound up with a new smaller car with no room for it. I have a treadmill and stationary bike doing a great job of holding the floor down that I should be using. My MRI showed a slight tear, small bone spurs, and the beginning of osteoarthritis. #thingsthatmakeyoufeelold. I have my first P/T appointment in two weeks. I actually did it once before for spinal pain, I think the X-rays then showed C6-C7 or something like that, but at the time I did the P/T and combined it with riding every day. The pain got worse at first, much worse, but I pushed through it and a few weeks into both it went away completely. So hopefully this will help and your exercises will help me at home till I go to those appointments. Thanks!
Haha! Most of us will have a rotator cuff tear at some point. I hope the exercises in this video help you! You might also try these ones in my most recent supraspinatus video. Here is a link. ruclips.net/video/JtOWSWRa8Qk/видео.htmlsi=TNg1RXxMSyDV5D80
Thanks! My first appointment isn't for weeks so I plan to do everything I can till then. Maybe you know the answer to this: when I had that last appointment about the spinal issues I did the P/T, but my doctor thought I was a little nuts for doing the mountain biking. Presumably because it could make it worse. And at first it did, but I kept going. In the beginning I did the first part of the trail, about 4 miles R/T and built up to doing almost all of it from that point which was the 15 miles R/T. My goal was the full length which would've been 20 miles. After I stopped riding I wasn't in any pain for over a year. Why? If cycling like that could make it worse why didn't it? And what are the odds I can get back to cycling now? I really miss the trails.@@RehabScience
Hi Tom - great video! I’ve had some issues with my right rotator cuff where it feels weak and painful when pushing in front or overhead - and a lot of clunking noises when internally rotating my arm. I do a lot of external rotator cuff movements to strengthen and I especially tried the second exercise you mentioned - mild pain and a lot clicking going on. Is this clicking a normal symptom alongside pain?
I injured my rotator cuff from throwing a ball in softball about 5 years ago. Pain mostly only comes back whenever I am throwing anything. Doctor said I had about a 25% tear. If I do these everyday do you know how long it would take to heal?
Unfortunately, the rotator cuff muscles usually don’t heal well due to a poor blood supply. However, when performing these strengthening exercises regularly for 3 to 4 months, many people are able to get rid of their pain and return to activities like throwing. My book has a much more comprehensive rotator cuff rehabilitation program that guides you through three phases of rehab. Here is a link for my book, if you want to learn more about it. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh
After doing this exercises for few days when we finally feel the pain doesn't exist anymore when can we get back to doing push ups and all of those sorts of exercises? So that the pain doesn't arises back again.
Hello, are these exercise before or after surgery? My husband has complete tears of the supraspinatus and infraspinatus tendons. He does not want to have the surgery. Can this be healed with PT? Thank you
These can be used before and after surgery. Some people are able to avoid surgery with these types of strengthening exercises. Also, my book does have a much more comprehensive rotator recovery rehab program in the shoulder chapter. Here is an Amazon link for my book, if you want to learn more about it. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/1cVAhfl
I had rotator cuff surgery on my right shoulder due to a full tear of the rotator cuff. Now, my left shoulder MRI is showing a full tear, as well. Is it possible that doing these exercises will strengthen the shoulder enough to reduce the pain and avoid another surgery? Not looking forward to another rehab.
Yes, even though full-thickness tears don’t usually heal on their own, it is possible in some cases to reduce pain and improve strength to a point where surgery is no longer necessary.
Some people are able to avoid surgery by gradually strengthening the other surrounding muscles. If you really want to avoid surgery, I would try to modify activities in life that cause pain and try to incorporate rotator cuff and biceps rehab consistently over the next 4-6 months. If your symptoms are still severe at that point, then surgery may be the best option. Here is my biceps tendon video, so that you have exercises for that region. ruclips.net/video/GEH6Y-_1X84/видео.htmlsi=PvakT4we4zOzmaEd My book has much more comprehensive rehab programs for rotator cuff and biceps issues. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/bXIAUHj
So to train and work with the supraspinatus, you gonna target the infraspinatus with the external rotations? Supraspin doesn't contribute to a rotation of the shoulder joint, but an abduction.
Hi! I just went to an ortho and was told that its the tendon specified in this video, but I am waiting on an MRI to confirm the amount of tear or if just inflamed. Injury happened 10/28/23. Can i start these exercises in the mean time?
Hi! I just went to an ortho and was told that its the tendon specified in this video, but I am waiting on an MRI to confirm the amount of tear or if just inflamed. Injury happened 10/28/23. Can i start these exercises in the mean time?
They don't specifically work supraspinatus, but the rotator cuff tendons join together at their attachment site and strengthening into external rotation helps most people with supraspinatus related symptoms.
I been having a torn rotator cuff in my right shoulder for several months now and since i been over compensation for that shoulder my left shoulder is now giving me issues.
Thank you for this video . I want to do it because I don’t like my external appearance not because of pain my shoulders are down and my upper back is not straight is it ok to do these exercises ? Can I do it every day ? What the wight of dumbbell you use ?
I have a full tear of the supraspinatus and subscapularis , sublexed bicep etc. i have surgery scheduled and I want to ask what range of motion, stretches or exercises are recommended to do as prehab to benefit my recovery. Thank you for any advice and I really enjoy your videos. Thank you.
why does orpepeditces and fisio don t listen. My biokionetukes exx fisio give you paper do this like us alone extreme athelete although older sent away suffer alone. Thannx think of us older but actve unfair why
The first exercise, because of the basic physics of fulcrums and levers, loses most of the resistance at the top. But the last exercise with the dumbbell has all of the resistance available at the end of the lift!! So... why even do the first exercise??
Hi , i has suprasinatus on my my right shoulder , after doing the ultrasono doctor said there is no rotary cuff tear but there is suprasinatus and burtits and recommend if i am having problem i can try some prp injections to heal it . The injury occurred due to fall from motorcycle. My question is if the treatment works , will i be able to lift weights just like before or it may cause problem . I would really appreciate your reply .
I had a calcific tendonitis arthroscopic operation and did physiotherapy, but it seems that my shoulder isn't healing despite that I followed the physiotherapist's instructions and am kinda of hopeless, please help
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](/img/tr.png)
What about not being able to holds your arms up without pain. This happens when blow dry or was my hair.
Try a perm?
These are great, thank you 🙏.
No problem!
Dear Dr. Walter: thank you for the exercises. My question is about the 3rd one 90-90 external rotation: I don't have a bench...but I usually lie on the roller and do the 90-90 external rotation with face up and chest up. Is it the same?
I did it on my bed same thing
I made things worse by doing wall pushups. Hoping to get beyond this.
Sorry to hear that. Push-ups of all types often cause pain. These will help get the tendon to a point where push-ups are possible again.
Do I do these everyday? Thank you
Usually, every other day is best in order to allow the muscle and tendon time to recover.
This video is a life saver, and everything's so clearly explained! Thank you!
So glad it was helpful! Thanks for the comment!
Is it safe to do exercise in tear
Im only 15 and i think I had torn my cuff from a big fall on my dirt bike but thank you I hope this helps me
Thank you. Your videos are life savor it’s like having a private physiotherapist at home 🙏
I am so glad they are helpful to you! If you like my RUclips videos, you would probably also like my book as it is much more comprehensive. Here is an Amazon link for the book, if you want to check it out.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/7QQkvLm
Thank you for clearly explaining different shoulder issues as well as the difference in mobility exercises and strengthening exercises. Also, I really appreciate that you give a good idea of how much pain to expect if any while doing these. After a work injury I ended up with rotator issues and small tears in both shoulders. I finally had surgery on the right in 2017. I healed really well and had some decent, basic therapy but just have never been able to get to where I could do any strengthening w/o reaggravating things. I have been unwilling to give up my search for the right combination of things. I’m an really hopeful that your explanations have given me the right combination. I feel like I now have the knowledge I need to gain strength.
I am now at about a pain level of 1-2 and finding that I cam do these exercises w/o the weights, and w/o aggregation of the tendon. I can also feel new strength in the back around my shoulder blades. (And again, like you said, w/o having more pain the next day). Thank you again! I will be continuing these.
How is it now ?
How is it now?
THANK YOU! I had no idea what was wrong! Now I had been to the doctor and have an appointment with orthopedic, BUT YOU HAVE DIAGNOSED ME PERFECTLY! AND gave me the appropriate exercises to rehab myself! Happy Holidays! I am now equipped to continue strengthening my Supraspinatus and get back to having fun again playing pickleball and golf!
or just get a ultrasound scan :) i was just diagnosed yesterday
How is it now?
Thank you, this morning my bike drifted in mud and I had a really hard fall. I know I tore my shoulder. Exactly felt the pain the way u said. Am doing these workouts and feels good now
I’m glad to hear that the exercises are helping you recover!
I wasn't certain it was the supraspinatus until I almost cried doing the test you demonstrated in the video at 4:16. Thanks for the vid 🙏
I have a cuff tear the MRI show, can those exercise help me? I been doing exercises for a year now we the physical therapy doctor for there weeks. But now the I know what my problem is. I wander if I need deferent exercises. My shoulder pain have getting better and better, just at night I get someone discomfort, or if I over used the shoulders, I get some discomfort too. Thank so much for your video. I just started to try those you show us.
workouts we should stop doing if you have mild supraspinatus tendinosis please reply.
#RehabScience - great video, thanks. I have a full thickness tear up to 17cm in the supraspinatus tendon, but not full width. I have been told that it could go to full width and that surgery would be best. Therefore, in your experience is it possible to fix tears such as mine without surgery and using the exercises you suggest here?
Excellent, but could you tell us how many reps, how many sets, how many exercises, and how many days between workouts? Thanks.
After physical therapy my shoulder feels really sore and it radiates down my arm to my bicep and lingers for a couple hours. Does this mean I’m going too hard or is it normal? Is this pain permanent?
If the pain flares for a few hours after your PT session, but is better by the next morning, then the level of stress is probably fine. If your pain is worse by the next morning, then you may need to ask your physio about backing off a bit at your appointments.
What if my shoulder clicks (no pain) during the 90 /90?
Clicking with these types of exercises is quite common. As long as pain is not associated with the clicking, then I wouldn’t worry about it.
Hello Dr Tom Walter, Thanks for showing the exercises, I had an accident more than 7 years ago in which I injured my Supraspinatus which was found in MRI, but I took oral medicines but pain never went away so I restricted my movements of right shoulder but able bench press and do exercises.I have acute pain in performing some exercises & punching or throwing a ball.
Can my shoulder injury be healed by performing these exercises?
any update?, did you still do bench press or tried lifting weights overhead shoulder like shoulder press (inclined or declined) without any pain or trouble. thank you for response.
Thanks for the video mate, I've got clicking in my shoulder on the way down for the third exercise. Should I persist with this or back off?
If the clicking isn’t painful, I would continue with the exercise.
THANK YOU !! I want you to know that I've been doing these exercises and other exercises of yours for strengthening the rotator cuff and they have helped tremendously. I have better mobility and less pain (I have a partial supraspinatus tear). Very grateful for your teaching videos ...thanks again !!
That’s so great to hear! Thank you for coming back and giving an update!
Mist of my pain is in my bicep. What's that mean?
I LIKE YOUR MUSCLE CAR BOOK ON THE SHELF TOO!! THx. FOR YOUR REHABS...
Haha! Besides rehab, I also love cars!
I tore my supraspinatus tendon while lifting 4 months ago. the MRI result shows a minor tear. My doctor recommended 3 PRP injections and physical therapy. I didn't do the injections but did the physical therapy and one month later went back to lifting. My doctor said I'm allowed to lift as long as I don't lift anything heavy. But a few days into training I started to feel weakness in my arm. Is this normal being the result of natural swelling after exercise or should I stop lifting?
I tweaked my right one from benching without a spotter, lifting the bar out of the rack put all the weight on the supra before my pecs could engage.
Sorry to hear that. If you let the tissue calm down for a few days and then add these exercises, it should get better within a few weeks.
@@RehabSciencethanks for the reply. i've stopped lifting for the past week and im going to start again on monday, my scapulas been clicking too, is that also a symptom?
@@TheQuigg11 Yes, clicking and other shoulder noises can occur when the rotator cuff is irritated.
@@RehabScience That's good to know thanks, are these exercises ok to do as a warm up before a workout? What sets and reps do you recommend?
@@TheQuigg11 did u overcome ur RotorCuff problem ?if yes how can u please help I'm going thru it
Ordered your hardcover book. I assume all of the content of the individual paperbacks for specific areas of the body (coming out in November) is all contained in the much larger hardcover? Thank you for your videos! My shoulder tear recovery is now in progress.
Yes, exactly. My large red book includes programs for the entire body. The smaller books coming out in November only have programs for one specific body region. Thank you for buying a copy of my book!
Thanks Dr. Tom! Terrific book. Will 5-star on Amazon. Curious: your first 3 exercises in this video appear in the shoulder section, but prone-Y didn’t - is prone-T the alternative for that one? Cheers
@@hooliorama so glad you are happy with the book! Thank you for considering leaving a 5-star review! The prone T and Y don’t work exactly the same muscles, but are very similar. You can include both if you find them to both be helpful. 👍
Hi Dr Tom Walters. Many thanks for this informative & very helpful upload. :) Is this to be done just once a day, or can it be repeated several times throughout, if time warrants? Thanks in advance. :)
No problem! With these exercises, we will typically have people complete three sets of around 10 to 15 repetitions. Those three sets can be spread out throughout the day or completed in one sitting. If your pain is exacerbated when performing them every day, then I would go to every other day.
@@RehabScience Thanks! Sorry, I meant repeating the 3 sets 3 times a day. :D But no worries, it's mainly common sense & interestingly, the effect of these exercises is immediately felt - although the long-term healing is the aim, of course. I guess it's inducement of fluid to the shoulder joint that gives a feeling of immediate relief. :) Just a thought - do you think the pendulum swing is effective? I've heard conflicting methods, like in one instance, just bend over & sway your body to cause the arm of the affected shoulder to swing - & in another instance, actively swing that arm.....Anyway, thanks again for sharing - all the best. :)
Thank u very much for your efforts and explination but is these excercises done daily and for how long ?
No problem! Yes, these exercises can be done daily, unless they cause your pain to flare up. If that happens, then I would do them every other day. Most people complete these for the 6 to 8 weeks that they are in rehab. Even after your pain is gone, I would try to incorporate these exercises into your normal training 1 to 2 times a week to keep the rotator cuff healthy.
Hi ,
I have a full thickness tear of supraspinatus, probably happened in March but only diagnosed by ultrasound in August after weeks of physio ( that I struggled with as it aggregated it )
Waiting on a consultant. Would love to avoid surgery but shoulder is frozen & very uncomfortable, especially at night. I can kind of do the first exercise ( no dumbell ) but not the others.
Any advice? I'm 57. Tear probably happened by dog pulling hard on the lead ..& also a fall on ice.
Hi! I just went to an ortho and was told that its the tendon specified in this video, but I am waiting on an MRI to confirm the amount of tear or if just inflamed. Injury happened 10/28/23. Can i start these exercises in the mean time?
Your rehab videos has always been helpful!
That’s so great to hear!
Thank you for the information. If there is a full supraspinatis tendon tear at the footprint what is the point of strengthening the supraspinaiis muscle? I thought (hope I'm wrong) that that muscle was only attached to the top of the arm bone and when it is torn off it's no longer used for anything. I have this issue so I'd love to hear from anyone. Thanks.
Thank you for posting these videos and sharing your knowledge with us. I have shoulder issues and these are so helpful.
So glad the video was helpful!
This is really very helpful
How often should you do the exercises (every day or every other day)
It really depends on how your body responds to the exercises. If the exercises cause your pain to flare up, then every other day would probably be best. If your symptoms return to baseline fairly quickly, then you could perform these every day.
I injured mine in the gym , I wait for 2 months then I slowly started to exercise with light weights now I am ok but I am scared to push heavy
The key is to progress gradually and test new exercises one at a time. I would recommend trying one of your old exercises (at a lighter weight due to the time off) and seeing how your body responds. If no pain occurs, you could add more weight or more sets and create a plan to get back to your old training plan.
This entire time I’ve thought we should
Lift above the shoulder w the full
Can thanks !
No problem! I’m glad the video was helpful!
Sir i have a shoulder legarment tendon tear. The damage percentage is like 10%-20%. I Don't have really suffer from this. Just some movements is a bit challenging.
I want to go to the gym and keep my body healthy. Should i do workout or not? By the way I'm 16 years old
Hi ,
I am suffering with this supraspinatus tear in my left shoulder (type2), doctor sujjested for an surgery.
But I am avoiding surgery & go for physiotherapy.
Today I seen this yoga therapy, is it effective....
Pl share your opinion.
Can I do these with a full thickness rotator tendon tear?
It depends on how severe your symptoms are. If you can do these exercises with mild or less discomfort, then they are usually fine to do.
Thank you for an informative video. I am 5 months post-op from a torn rotator cuff; torn labrum and detached bicep. I did eight weeks PT and am currently on my own lifting weights. I feel that I’m ahead of schedule in my recovery. No pain or discomfort. I continue doing the exercises with the bands on a daily basis. Regarding my lifting program I and doing moderate weight with dumbbells and have gradually increased the weight as I have seemed fit. For example; back rows #50; bench #30; side and front raises #15; shoulder press #25 and bicep/reverse curls #30. I am not feeling any pain or struggle in my workout. Am I pushing it too much to quickly or am I ok as long as I’m cautious?
I wouldn’t progress too heavy until you reach the four month mark. With the labral tear and the detached bicep, lifting too heavy too soon can compromise the labral repair.
Thanks for your quick reply but I’m actually past the four months and today is my five month point.
hello! in my mr report it says There is an intrasubstance partial tear in the inferior fibers of the subscapularis tendon. Which exercise or strechs should i do ?
I haven’t done a subscapularis rehab video yet, but plan to do one very soon. My new book has a comprehensive rotator cuff rehab rehab program that includes subscapularis strengthening. Here’s a link if you want to check the book out. a.co/d/bSFZPa0
@@RehabScience could you do a video about that ? I am living in Turkey its too expensive for us.
@@sehiroglu Yes, for sure. I will do a subscapularis video in the next week or so.
@@RehabScience thanks very much i am waiting
Hi, how many times a day, how many days a week?
Thanks in advance
Usually, we recommend that people perform three sets of 10 to 15 repetitions every day or every other day.
@@RehabScience Thank you so much for replying, and for sharing your precious knowledge and expertise and I wish you great luck!
It's amazing that this great knowledge can be found and open to everyone, thanks to people like you
How many times per week would you recommend doing these exercises? Every day? 3x/week? 5x/week? Other?
Yeah Im.having trouble with lateral raises, where the pain it is, is exactly where you explained.
Hi. Very nice information for me ...I have an MRI same days ago findings are subtleT2W and STIR hyperintence signals are seen in supraspinatus tendon likely representing its sprain/partial tear..so kindly suggest exercise to fix it plzzzzz
I never got the surgery, will this still work!
Yes, many people avoid surgery and get better with these types of rehab exercises. They will strengthen the other rotator cuff muscles, which will help support the one that is torn.
Hello! My MRI showed 4-5 cm complete tear of R supraspinatus. Can I still do these exercises? I am trying to avoid surgery. Maybe steroid injection but no surgery for me.Thank you!
Yes, you can do these if they can be performed with mild or less pain. The key is to select the appropriate weight and progress gradually.
Hi Tom
How often should you do this weekly & I'm being told I'm sore because of weakness is this likely.. starting these today I've been doing side lying for months now but I'll try the others as well
I’m hoping I can maintain my muscle because I finally have my best physique yet and now I got this problem. I’m praying I don’t lose everything I worked for. I’ll definitely lose strength and some size right? I mean it’s just bound to happen if you can’t bench anymore and stuff.
Bands are a bonus for these exercises and cost pennies in comparison to dumbbells.
I’ve 2mm supraspinatus tear for past 6 months, initially doctor recommended that this gonna self heal , however pain went worse. I had some Ayurvedic massage sessions and the doctor recommended first exercise on your video. Is it normal to get extremely painful during that exercise? Should I continue?
Hi I have a Supraspinatus tendon partial tear on my left shoulder one month back used ultrasound therapy and now pain was decreased almost but when i lifting my hand tuk sound from joint is coming and also there is a light bump on joint ...can you help with these
Joint sounds are fairly normal after these injuries and usually improve once the muscle and tendon get stronger. As long as you don’t have more than mild pain with these exercises, I would keep working on them.
very helpful ,,, really cool to see that shoulder pain symptoms start to go away with just a few exercises.
Finding the right movements can be so powerful when treating pain. 👍
I lay flat on my back with arms extended straight down and lift hands slowly off the ground. The first couple of inches is extremely difficult without pain, but no pain as I lift higher. Pain area feels like supraspinatus but wondering if it could be something else.
I've been doing these exercises for two months now. I have no pain or soreness. Can you recommend a weight lifting regimen that would allow me to strengthen my arms and shoulders without re-injuring my rotator cuff? Thank you!
I have a full thickness supraspinatus tear which is also 75% torn in the length. I am in a dilemma as to opt for the surgery or to try rehab for a few months. I am a very keen CrossFitter. I’d appreciate your take on this situation. I am not in much pain. I can still do strict pull-ups and am limiting my overhead work to light weights but want to get back to gymnastics and heavier lifts. Thanks I’m advance 🙏🏻
If your pain isn't bad and your function (mobility and strength) aren't severely impacted, then I would recommend avoiding surgery. These tears can heal with enough time.
@@RehabScience thank you. That is the journey I’m on and so far it’s going really well 👍
The 90 degree prone exercise I hear bones clicking. It this normal for rotary cuff tear?
I have pain from a torn cuff. I have calcium build up which seems connected to having a calcium build up in the area. Are the two connected in most cases?
Thank you sir , your new subscriber here. I involved in arms wrestling casually 4 years back. I was on sling for a month , sadly even now having nagging supra area pain since then. I get radiating pain till wrist sometimes. Can i continue doing these exercises
Thanks for subscribing! Yes, you can do these as long as you have no more than mild pain (3/10) while performing them.
My MRI report is moderate tendinosis of aubscapuris tendon involving superior fibrers
Mild tendinosis of suprasinatus tendon
Mild subacromion subdeltoid bursitis
Pain is neck shoulder and hand pls help me
Don’t ever do those exercises with a full tear. I had three of the four tendons completely torn. I had to have surgery to reattach it and then I had to wait for a half months before I can start doing any of these exercises and only weighs 5 pounds or less.
It really depends on the person’s symptoms and function. I have seen patients in the past with full tears who had very little pain and full range of motion.
@@RehabScienceSo you are saying, I could benefit of these excercises with a ruptured supraspinatus tendon? 🤔 The muscle seems to be okay. No atrophy, the doctors say
Yes, but it depends on your level of pain and current strength. You may have to start with arm weight and build up to adding external load. This video explains more of these details. ruclips.net/video/JtOWSWRa8Qk/видео.htmlsi=FiYASjbixv7awAEY @@torbenkrogh6322
I had a dislocates shoulder in a motorcycle accident but after one year I am back at the gym and everything is good but when I throw a baseball hard it Hurts. What can I do? Thanks for your help.
Rotator cuff pain is common with throwing. I would highly recommend performing the exercises in this video.
Appreciate the 411. Thank you.
No problem!
Thank you so much. I really need this. Hopefully this will help with my recovery.
You're welcome! I hope the exercises help you!
I have a question what if you have a 3 cm. Tear full thickness tear in your super spinatus is it okay to do these exercises...
I have a full thickness insertional terror of the super spanitus tendon with medial tendon retraction it will be 2 years out next month they want me to have surgery or should I continue with the injections and have therapy thank you so much!
Unfortunately, full thickness tears don’t tend to heal well. However, I have known individuals who didn’t have surgery and were able to get stronger with rehab and function very well. So, it really boils down to how much the issue is impacting your function and if you can keep training and wait it out for a while longer.
I wasn't sure it was the supraspinatus until I almost cried doing the test you demonstrated in the video at 4:10 minutes. Thanks for the vid 🙏
I’m glad the video was helpful and hope the exercises help you!
Is it really recommended that I do exercises with dumbbells or bands?
I have tendinopathy of the supraspinatus, with signs of partial rupture, something like that..
There isn’t a huge difference in outcomes between bands and dumbbells. I would use whichever one feels best to you.
How often would I have to do these per week? I’m 21 and train regularly in the gym about 4-5 times a week and the partial tear doesn’t get in the way of most exercises but I’ve had it for about 3 years now
Did you see any results from this other rehab man?
@@JamesFeeynot heal on its own I have 9mm tear in my left shoulder nd I got the surgery in my right shoulder latarjet procedure it’s been 3 months ago 😢
Hey bro what’s your training plan like? Mines the worst it’s been yet since I hit a pr the other day but now I’m gonna take a week off and then get back into a routine. I finally peaked with my physique and I’m praying this rotator doesn’t make me shrink. I also have had this problem for a few years now.
Will a tear heal ?
Late reply but it depends on many factors like your hormones, diet, age and lifestyle, that being said all muscles are capable of healing, it's a relatively small muscle so I hope by now it's already healed and my reply is unnecessary but there has been cases of major muscles like hamstrings or pectorals tearing off the bone and making a full recovery
Thanks for the reply ,Its not 100 % but pritty close ,Thanks again .@@doncorneliuswheeldon5556
Hi Doc
Pls What that means
Critic segment tendom: frying tendom
That means is ruptured or inflamed ?
Thanks. I lover the part where you talk about older people. I'm sitting here like, "Great, that's me thanks to this nonsense". I look younger than I am, feel much younger, and was even mountain biking 15 miles a day till my bike broke a year ago and wound up with a new smaller car with no room for it. I have a treadmill and stationary bike doing a great job of holding the floor down that I should be using. My MRI showed a slight tear, small bone spurs, and the beginning of osteoarthritis. #thingsthatmakeyoufeelold. I have my first P/T appointment in two weeks. I actually did it once before for spinal pain, I think the X-rays then showed C6-C7 or something like that, but at the time I did the P/T and combined it with riding every day. The pain got worse at first, much worse, but I pushed through it and a few weeks into both it went away completely. So hopefully this will help and your exercises will help me at home till I go to those appointments. Thanks!
Haha! Most of us will have a rotator cuff tear at some point. I hope the exercises in this video help you! You might also try these ones in my most recent supraspinatus video. Here is a link. ruclips.net/video/JtOWSWRa8Qk/видео.htmlsi=TNg1RXxMSyDV5D80
Thanks! My first appointment isn't for weeks so I plan to do everything I can till then. Maybe you know the answer to this: when I had that last appointment about the spinal issues I did the P/T, but my doctor thought I was a little nuts for doing the mountain biking. Presumably because it could make it worse. And at first it did, but I kept going. In the beginning I did the first part of the trail, about 4 miles R/T and built up to doing almost all of it from that point which was the 15 miles R/T. My goal was the full length which would've been 20 miles. After I stopped riding I wasn't in any pain for over a year. Why? If cycling like that could make it worse why didn't it? And what are the odds I can get back to cycling now? I really miss the trails.@@RehabScience
Hi Tom - great video! I’ve had some issues with my right rotator cuff where it feels weak and painful when pushing in front or overhead - and a lot of clunking noises when internally rotating my arm. I do a lot of external rotator cuff movements to strengthen and I especially tried the second exercise you mentioned - mild pain and a lot clicking going on. Is this clicking a normal symptom alongside pain?
I suggest u stop if its painful
Can you tell us how many times per week all these exercises?
... you have to think PARALLEL and/or PERPENDICULAR with the LEVER and the RESISTANCE.
I injured my rotator cuff from throwing a ball in softball about 5 years ago. Pain mostly only comes back whenever I am throwing anything. Doctor said I had about a 25% tear. If I do these everyday do you know how long it would take to heal?
Unfortunately, the rotator cuff muscles usually don’t heal well due to a poor blood supply. However, when performing these strengthening exercises regularly for 3 to 4 months, many people are able to get rid of their pain and return to activities like throwing. My book has a much more comprehensive rotator cuff rehabilitation program that guides you through three phases of rehab. Here is a link for my book, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh
After doing this exercises for few days when we finally feel the pain doesn't exist anymore when can we get back to doing push ups and all of those sorts of exercises? So that the pain doesn't arises back again.
Yes, exactly. As your pain dissipates, you can gradually re-implement those exercises and see how your shoulder responds.
Hello, are these exercise before or after surgery? My husband has complete tears of the supraspinatus and infraspinatus tendons. He does not want to have the surgery. Can this be healed with PT? Thank you
These can be used before and after surgery. Some people are able to avoid surgery with these types of strengthening exercises. Also, my book does have a much more comprehensive rotator recovery rehab program in the shoulder chapter. Here is an Amazon link for my book, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/1cVAhfl
would these exercises help to avoid any tear or injury in the future?
Yes, definitely!
I had rotator cuff surgery on my right shoulder due to a full tear of the rotator cuff. Now, my left shoulder MRI is showing a full tear, as well. Is it possible that doing these exercises will strengthen the shoulder enough to reduce the pain and avoid another surgery? Not looking forward to another rehab.
Yes, even though full-thickness tears don’t usually heal on their own, it is possible in some cases to reduce pain and improve strength to a point where surgery is no longer necessary.
I'm 26 and I had this injury during a basketball practice
I tried the first 2 exercises and it's really painful
If pain was severe during the exercises, I would start with arm weight only.
Love the exercise am doing them. There working.
I am glad they are working!
I have a completely torn rotator cuff and torn bicep tendon 55 soon to be 56 .. Scared to have surgery... please help
Some people are able to avoid surgery by gradually strengthening the other surrounding muscles. If you really want to avoid surgery, I would try to modify activities in life that cause pain and try to incorporate rotator cuff and biceps rehab consistently over the next 4-6 months. If your symptoms are still severe at that point, then surgery may be the best option. Here is my biceps tendon video, so that you have exercises for that region. ruclips.net/video/GEH6Y-_1X84/видео.htmlsi=PvakT4we4zOzmaEd
My book has much more comprehensive rehab programs for rotator cuff and biceps issues. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/bXIAUHj
So to train and work with the supraspinatus, you gonna target the infraspinatus with the external rotations? Supraspin doesn't contribute to a rotation of the shoulder joint, but an abduction.
Yes, the rotator cuff tendons blend together into the capsule, so training the other muscles can help reduce supraspinatus related pain.
Hi! I just went to an ortho and was told that its the tendon specified in this video, but I am waiting on an MRI to confirm the amount of tear or if just inflamed. Injury happened 10/28/23. Can i start these exercises in the mean time?
Hi! I just went to an ortho and was told that its the tendon specified in this video, but I am waiting on an MRI to confirm the amount of tear or if just inflamed. Injury happened 10/28/23. Can i start these exercises in the mean time?
My physio has given me rows to do for supraspinatus tear resistant band...are these okay to do or will it make tear worse
Rows are often prescribed for this injury and are safe to perform.
In my MRI report |||- defined hyperintesne signal seen in distal supraspinatous, shall I do this excercize please confirm?
I thought external rotations don’t work the supraspinatus?
They don't specifically work supraspinatus, but the rotator cuff tendons join together at their attachment site and strengthening into external rotation helps most people with supraspinatus related symptoms.
I been having a torn rotator cuff in my right shoulder for several months now and since i been over compensation for that shoulder my left shoulder is now giving me issues.
Sorry to hear that. I would incorporate these exercises on your left side as well.
Thank you for this video . I want to do it because I don’t like my external appearance not because of pain my shoulders are down and my upper back is not straight is it ok to do these exercises ? Can I do it every day ? What the wight of dumbbell you use ?
Excellent video.All four exercises are clearly explained👍.
When doing the 90/90 my shoulder has this click and then it’s followed by shooting pain. Do you know what this is?
Hey Doc when I shoot a basketball I g we a shap pain on my shoulder do you think it’s the supraspintstus
Yes, it definitely could be your supraspinatus as this muscle is usually triggered with repetitive overhead movements.
I have a full tear of the supraspinatus and subscapularis , sublexed bicep etc. i have surgery scheduled and I want to ask what range of motion, stretches or exercises are recommended to do as prehab to benefit my recovery. Thank you for any advice and I really enjoy your videos. Thank you.
why does orpepeditces and fisio don t listen. My biokionetukes exx fisio give you paper do this like us alone extreme athelete although older sent away suffer alone. Thannx think of us older but actve unfair why
The first exercise, because of the basic physics of fulcrums and levers, loses most of the resistance at the top. But the last exercise with the dumbbell has all of the resistance available at the end of the lift!! So... why even do the first exercise??
I have no attachments on my supraspinatus it’s torn from the humerus bone 🦴. . Needs surgery to reattach again
Sorry to hear that. With large supraspinatus tears, surgery usually is the best option.
Hi , i has suprasinatus on my my right shoulder , after doing the ultrasono doctor said there is no rotary cuff tear but there is suprasinatus and burtits and recommend if i am having problem i can try some prp injections to heal it . The injury occurred due to fall from motorcycle. My question is if the treatment works , will i be able to lift weights just like before or it may cause problem . I would really appreciate your reply .
Thanks sir i have started getting some relief. i was having trouble in applying bench press.🙏🏻
Glad to hear the exercises are helping so far!
I had a calcific tendonitis arthroscopic operation and did physiotherapy, but it seems that my shoulder isn't healing despite that I followed the physiotherapist's instructions and am kinda of hopeless, please help