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Proper supraspinatus exercise
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How to Stretch Your Supraspinatus Benefits. These moves target the upper back and shoulder muscles known as the supraspinatus. As previously mentioned, Step-by-Step Instructions.
Stand adjacent to a bench, table, or another surface, placing your left.Stand with feet shoulder width apart, chest up and head back over your shoulders. Raise the right arm over head and grab your right elbow with the left hand.
Pull your right elbow over to the left gently and bend your trunk to the left until a comfortable stretch is felt. Hold this for 30 60 seconds.The supraspinatus (L. supra, above ; spina, spine.) is the uppermost muscle of the rotator cuff. It is a synergist in shoulder abduction, being most active during the initial 15° of the range of motion.
It also stabilizes the shoulder joint by compressing the humeral head into the glenoid fossa, counteracting the shearing superior.The supraspinatus muscle and tendons are susceptible to trauma and to wear and tear from overuse and misuse. supraspinatus definition: 1. a muscle in the shoulder 2. a muscle in the shoulder. Learn more. In cases of supraspinatus tendinitis, localization.You want to place your fingers between your trapezius and your spine of scapula.
Now slowly start to raise the arm to the side. While doing this movement you should feel it contracting under the fingers.Holding your breath can affect your blood pressure.
If you think any of the above conditions apply to you, seek advice from your physical therapist before starting a stretching program. Once you have received clearance from your physician be sure to follow correct methods of stretching so as to avoid injury.Parallel Arm Chest Stretch (1:23) Stand with your arm extended to the rear and parallel to the ground. (Or for a variation, bend your elbow to 90 degrees.) Hold on to an immovable object and then turn your shoulders and body away from your outstretched arm. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite arm.Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.
Place your right hand on.Stand up straight and bring your right arm across your chests Use your left arm to hold onto the elbow of the right arm and push your elbow further into your chests You should feel this stretch on your right shouldere Repeat with the opposite armr.Without moving your hands, exhale, and slowly slide your butt forward toward your feet until you feel a stretch in your biceps (you will also feel a stretch in the shoulders/chest).
Avoid bouncing or stretching to pain. Hold the stretch for about 30 seconds. Return to start position; Repeat for a determined amount of timed stretches.
Plus, the standing variation is a great way to stretch your hips and quads while at your desk. And when you reach back overhead with these a few of these variations, you can also stretch out your Psoas, which is an important hip flexor muscle to open up to help prevent low back and hip pain.4) Toe Stretch. Sit in a chair, with feet on the floor, and spread your toes apart. Hold for a few seconds, then release.
Repeat 10 times. 5) Foot Roll Take a golf ball, and roll it back and forth from your toes to your heels. You can also use a tennis ball or a frozen juice can—your feet will love this, especially if you’ve been on them all day.Switch out your arms so that you stretch both sides. Stay in your standing position near the wall, but lower your hands to shoulder height.
Place your left hand flat on the wall and rotate your body away from your arm, out toward the center of the room. Breathe deeply while you hold your stretch for.Flexibility top tips. There are other ways in which flexibility can be improved.
These include: Sports massage works to increase muscle flexibility by stretching the fibres, breaking down adhesions, trigger points, and scar tissue and warming the muscles prior to stretching.; Perform thorough warm-up’s: Warming-up before exercise will gradually increase the temperature of your muscles and.How to do it To do the butterfly stretch: Sit on the floor or a prop with the soles of your feet pressing into each other. To deepen the intensity, move your feet closer in toward your hips.
List of related literature:
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| from Orthopedic Massage E-Book: Theory and Technique |
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| from Deer’s Treatment of Pain: An Illustrated Guide for Practitioners |
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| from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book |
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from Frozen Shoulder Workbook: Trigger Point Therapy for Overcoming Pain & Regaining Range of Motion |
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| from Physical Therapy of the Shoulder E-Book |
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| from Stretching Anatomy |
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| from Obstetric and Gynecologic Care in Physical Therapy |
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| from Grieve’s Modern Musculoskeletal Physiotherapy E-Book |
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| from Encyclopedia of Sports Medicine |
193 comments
05:55 My shoulder makes a clicking sound when I try to stretch the back of my shoulder like this. What should I do? The pain seems to have radiated out down the right side of my body but I am not sure if this is because of tight cervical neck muscles as doing a few of the exercises associated with relieving cervical radiculopathy has helped ease some of the scapula pain as well as neck tension headaches that I have been having. I do weightlifting but have stopped since I started having this scapular pain. The clicking sound also happens when I bring the injured arm over my back and stretch it my pulling on the elbow medially, but that seems to always provide some sort of temporary relief for some reason once it clicks.
My body is so messed up as soon as I fix my shoulder pain my dam hip starts hurting smh
hi in this vedio 3:02 I have pain on little more on back should I do the same exercise in between socket or muscles… plz advice I can’t explain more correctly sorry
Hello Bob n Brad! Thank you so much for your videos! I have a question for you… is clicking/popping in the shoulder area bad? Should I avoid those movements that cause clicking? While doing some of the exercises I experience clicking, not necessarily painful but still worrisome.
I got exact same issue in my shoulder last month. Is it fine to do rotator cuff theraband exercises along with the one you suggested?. To be precise MRI says ” Intrasubstance hyperintense signals are noted in supraspinatus tendon”
Thanks a million, you both are the best. God bless you both.
Hello, am I able to do these exercises several times a day? since my pain keeps reoccurring as I’m doing them only 3 times a week at the moment. Thank you.
How can my PT tell if I have rotator cuff impingement or supraspinatus impingement or bursitis in the shoulder. I can’t raise the arm all the way up or behind the back and it hurts to sleep on it. Should I have her do an MRI. We’re thinking it’s the tendons or nerves.
Can anyone suggest me a Evidence/Article that relates to Supraspinatus Tendonitis Interventions?
Unfortunately I was stretching inappropriately and I’m sure I tore something in my shoulder. It’s been 6 months and I’ve seen the doctor the advice nurse to massage therapist. I have a physical therapy appointment in three days. Again I was stretching from a video on the internet to help stay limber during quarantine and now my shoulder is so bad I feel like I could just throw up I can’t use my arm. So awful. Thank you for the hope of future relief. I’m not going to try anything till I see the physical therapist in person. Right now I am wishing I had gone with my doctors offer for a cortisone shot.
When I put the arm in the crook my other arm isn’t long enough to reach my thumb. What should I do in place of that?
I received test results of this today. Any advice? I’m active and want to be able to do normal activities. I’ve been going to PT for 7 months every week for this and no improvement. And what shouldn’t I do?
ROTATOR CUFF: Mild supraspinatus tendinosis with superimposed low-grade partial-thickness articular surface tearing with central propagation along the intrasubstance at the critical zone. Additional mild insertional tendinopathy of the anterior infraspinatus. Remaining rotator cuff tendons are intact. Rotator cuff muscle bulk and signal intensity is preserved.
Worth watching for the theme tune alone.
I’ll be humming it while I do the excersises.
Thanks Bob and Brad ��
This video has helped me more than any other that I have seen. Thanks so much. My only complaint is that I am a Dallas Cowboys fan, please remove the Vikings and Packers stuff has ha.Seriously thank you guys!
Thanks guys! I have a 1.1cm tear. But the pandemic prevented me from working with my PT and doctor directly. This gives me some rehab to do with all the time I have.
I have supraspinatus & subscapularis tendinosis resulting from a broken shoulder which is now healed. How often do you recommend icing the shoulder. How Often and for how long? Is heat useful or not? Thanks! Enjoy your YouTube sessions!!
Sir I am suffering from supraspinatus tendon and the dr has advised me for operation and stop going to gym
Should I Leave gym. Please suggest I’m so sad and depressed.
Ive done the broom trick without even knowing what I was doing.
Sirs, can we cure superspinatus muscle or we have to manage it thtough exercise for whole life.
Is a Supraspinatus Rotator Cuff Tear the same as a partial super spiny tear? ( which I was diagnosed with )
I’m a bodybuilder How often should these be done weekly? Is it safe to still conduct pulling exercises? I’m avoiding all major pushing exercises until I sort my shoulder out.
Guy in gray shirt kept trying to act like blue shirt guy didn’t know what he was talking about lol
I can do all these with no pain. But once I add a little weight. The ones where you use your rear delt start to hurt. Not sure if that is a tear or not. Or if it just needs to be stretched out some how.
I was diagnosed with a shoulder impingement over a year ago and was in agony with it, I attended physiotherapy for 3 months but the pain remained, eventually I got a cortisone shot about 4 months ago and could, nt believe how fast the pain went away and so far so good as far as being rid of any pain goes.
Thank you very much!
Brad os so disbalanced )) look at the shoulders during the 2nd exercise. 2 total different motions from both shoulders.
. https://www.amazon.com/bestselling-rotator-cuff-book/dp/1642376450
8:47 what if my shoulder has little clicking sounds when I m doing it?
Hi guys love your work! I can do all of these but find that the empty can at 45 deg wont let me go much higher than level with my belly button. Should I just continue but by bit until I can lift higher or stop?
Just saw this video. Very helpful. Only thing is i get alot of pain if i bring my arm across my body. How can i stretch? My dr didn’t tell me anything after my MRI but i read the report and it says i have high-grade tendonosis and partial thickness tear plus other things.
Just a question about a partial tear from traumatic event. Is it the case that the tear can heal o its own and with therapy and regain most of its original strength or is the physical therapy aimed mainly at eliminating pain? Thank you.
I have watched another episode for a different injury.
I love your gentle humour and the dynamic between you both ❤ you make me chuckle as well as giving me great information that actually works!
I wish I had a dr like you guys!
From Down Under: Australia ��
I’m 31 years old. Had a large, symptomatic supraspinatus tear a few years ago. Regularly used transverse friction using a lacrosse ball along the muscles’s insertion point as well as hanging from a bar in different positions to successfully treat my injury.
Thanks for the valuable information. I had a full tear of the supraspinatus tendon and recently had surgery. After 4 weeks I still have pain with little motion and external rotation is too painful
hi guys! I have a tear on my supraspinatus and wonder how you, and when you should begin to work with the subscalpularis muscle? from my experience it has always realived some pain to a degree where i can raise my arm if i pinge it in the armpit, during an inflamation of the scartissue on the supraspinatus. can i ever stretch or workout my torn supraspinatus for greater progress twords healing it in the future?
i like these guys! they’re cool! sadly they don’t reply any longer to comments I guess!
I have a full tear but no range of motion issues should i still do all of these?
This video was very helpful! However when I do the third exercise, my right shoulder clicks every time I come back to the starting position. I believe that it is my superspinatus that is sliding over something. My right shoulder begins to hurt in the infraspinatus area afterwards. If this is impingement of the shoulder bursa (subacromial?) how would I fix something like this?
I fell down the steps and hit my shoulds on the steps it hurts to put my hand behind my back or sitting I get sharp pain down my right arm
At 10:56. The external rotator exercise. I can’t do that one. At all. Will the other exercises strengthen my ability to externally rotate? Supraspinatus and infraspinatus impingement due to RA bone damage.
I have a 50% tear of the anterior half of the supraspinatus tendon since about 4 months ago. They want me to go see the surgeon, wouldn’t sent me to PT. Did a few of the pendulum and leaning on it, pretty sore after doing them. Hitch hiking to heaven, it was hurting above my shoulder. Does that mean I went too far?
Not going to let them cut. Thank You Guys, I really appreciate it. Realize this is old, hope you see it.
♥♥♥ The most Famous Physical Therapists Bob Schrupp and Brad Heineck ♥♥♥
You guys are the best! I have a minor RC tear and after doing these exercises once I feel much better! Thanks!
I have a Rotator-cuff partial tear.
The findings are Supraspinatous tendon shows signal intensity on oblique axial and oblique coronal with partial tear at it’s insertion (articular fibers) and it’s been 6 months
It’s my left shoulder. Lots of discomfort. I’ve had to stop sleeping on my left side. My Chiropractor has been working on it using a new technique. It’s getting better, but still hurts considerably.
Great video! Question: Is it common to feel the pain in the shoulder radiating further down, the middle of the arm?
should i do it all my life.. is it cured in the course of time as i do the exercises?
I love these guys man because their sciatica exercises cured me of that horrible debilitating pain and immobility and in only four days of stretching for 30 minutes. I can’t thank you guys enough.
I have this problem for more than 2 years, started 4 months ago theraphy but i still have pain when i raise my hands to side, i have to problem in both of my shoulders, my shoulder are very forward i guess
Oh i cant do any of those. So sad my arm is worthless now.:( i am going to try.
Thank you so much for this great video.. I rubbed the point you show and it responded positively I felt relieved at once.it really helps. Your instructions are so funny and lovely… thanks again for this very helpful video.
Good info and funny too, a couple of regular commode-ians, I mean comedians.
I can’t say thank you enough. Released the muscle and months worth of pain in moments.
The fatherly advise at the beginning gave this video an edge.
Is this useful in complete rot cuff tear in 2 wks.that s not repaird surgically
my arms/shoulders/wrists are all too tight and can’t come close to doing that exercise at 5:25
Hey man very informative video I do have a quick question. When I exhale hard I feel like there’s a slight pinch underneath my armpit it’s been going on for about a year now do you think this is linked to it and the scapularis needs to be released? Thanks your the man
sir my MRI report is…’partial thickness of tear supraspinatus near the humeral attachement site’
sir please guide to me to recover this problem..
I have bursitis in top of a torn supra spinatus. Can I do these exercises?
I was operated on February 6 the 13 exercises is working great thank you for this free advice God bless ✌️����
What if you no longer feel pain, but instead you feel a catching and clunking inside that area and also a sense of weakness in the area. Not painful but not exactly comfortable or healthy feeling.
Had My Rotator cuff repaired. But it’s been very difficult to get my range back. What stretches can I use to rehabilitate it
great quality movies with well and useful content.Nice job!!! What program do you use to edit recorded material?
Can we do table top exercise with both arms simultaneously to save time I have calcium deposits on both shoulder tendons.
You guys are awesome. Thank you so much for the work you do!
Far more helpful than the 1 hour Physio session I had. Thanks guys! From, Canada
This is all really well done as always but if you think your shoulder is blown, get an MRI. How will you know? When you can’t lift a full cup of coffee anymore and you get trapped in bed by the sheets because they’re too heavy, your shoulder is blown. Get an MRI. I say this 6 1/2 weeks post rotator cuff surgery.
How on EARTH are you going to have that song at the beginning of a video… and expect me to watch said video & take anything in it… about stretching my body parts seriously? Literally stopped the video at 0:09, and took a minute out of my life to write this.
Thank you for these informative videos. One question: how can we tell we’re on the insertion point for the supraspinatus and not the infraspinatus? I believe they’re very close together.
Thanks so much! My screaming sore neck and shoulder is getting better! I also love my theracane
Either one of you is very tall, or one of you is maybe not so tall. ��
Thank you…I have just been diagnosed with this kind of conditon……one question…………how many times do you do each exercise and how often in a day?
My doctor said I have many tears in different spots that I would need surgery but the surgeon said to try therapy first do you think this will help.
Cant wait to be back to normal is sickening how someone else can rear end you and do so much damage
what did Bob do to fix his supraspinatus impingement/ inflammation?
I started to do these and had significant pain, starting to fear I completely tore my rotator
You guys are awesome!!!!! Thank you for your help and humorthe best medicine.
I notice a lot of your exercises are the same whether it is a tear or impingement problem, why is that?
you guys are amazing.can you pls give advice for my husband.he suffered with stroke 3 months back.his left arm is week.he is 41 yrs old.can you pls help me to get his arm back.is there any possibility to get your email pls.thank you so much
Already tried all of this. It fixed nothing. 14 years by now with this problem.
You guys use way too much time beeing entertaining when coming for info. Sorry guys, Im gonna unsubscribe for a while if you dont change, BUT this video is quite on spot, so maybe I will wait…..
I have a question why do my neck pop like 10 times a day or even more
Just do the exercises in Treat Your Own Rotator Cuff and your shoulder will be as good as new.
I have a Rotator-cuff partial tear.
The findings are Supraspinatous tendon shows signal intensity on oblique axial and oblique coronal with partial tear at it’s insertion (articular fibers)
I had pain in the shoulder/biceps/triceps area for about 2 months, with no improvement whatsoever by refraining from doing any activity as advised by the doctor, I started massaging the whole area with a tennis ball and with my fingers many times during the day.
Couldn’t lift my arm above shoulder height without pain before, after 3 days of massaging with the ball, the pain and tendinitis has completely vanished.
To all people with tendinitis of any area, give massaging with a hard ball a try and see if there’s any improvement.
There’s no such thing as a trigger point idiot. Muscle tensing is a sign that another muscle or soft tissue is not working properly. Massaging out the trigger point temporarily relieves the issue. Stop treating symptoms and treat the problem bro.
I.have a complete tear
Am waiting to see orthopaedic surgeon
I’m thinking for self treatment I’ll go with dynamic cupping.
IMPOSSIBLE TO DO 1ST ONE W/ ARM BEHIND BACK WHILE THE SHOULDER IS EVEN PARTIALLY FROZEN.
Great videos, very helpful. Very appreciative for this info, keep up the good work. Just one suggestion, it would be really helpful if you could put up a short list in the description of the therapies/exercises you guys recommend in the videos. just the names would be good enough
so in terms of rehab? how would i go about that if my entire state is under lockdown and everything is closed because of a global pandemic?����
I get the pain cleaning my bathtub only. Reaching traversly and scrubbing and empty can motion. (I think I understand you here.) So, that motion is not exactly like the ones you show. But it zings and I am guessing it’s my own test. Ha ha. What causes it? Do I just do the floss exercise stretch to get rid of the problem?
I was diagnosed with this in both shoulders. Mine is that bad that I can’t put my arms behind my back to massage like you do without getting severe pain down my arm.
My pain goes down a bit to the side of my shoulder. So it’s most likely a pinched supraspinatus tendon issue. Right now I’m doing some stretches like pecs, subscapularis and lats. Also I’m doing external rotations, internal rotations and straight arm raises with a bit of an angle for the supraspinatus. Doing all these every other day with 0.5 kg of weight in each hand. What I want to ask is, is it a mistake to do supraspinatus exercises if that’s the tendon that I have issues with? Should I just be working on my teres and infraspinatus?
This is so helpful! That is exactly my problem! I thought the problem was my bicep. And its not! Awesome video
Hi thank you for your videos! I am curious about something though, why is it important to rehab shoulders with light weights instead of heavy, why is that a problem?
Are these exercises appropriate if I have 10 15 mm partial-thickness articulated surface insertional TEAR OF SUPRASPINATUS, 7mm from the biceps tendon? Many thanks, Muni
hey.
I believe I have a acromioclavicular joint separation.
These exercises are all good for me, and I can do them all with just a little pain.
My concern is just the slight deformity and what I can do to fix it.
I have had issues with my supraspinatus for 7 months. I have had physical therapy over several months, an MRI and the correct area was never identified or targeted for treatment. I finally started researching the cause of my pain and quickly identified the cause, This has helped me confirm my diagnosis. Thank you for what you do!
I can’t get my arm around the back at all I fell straight down and my shoulder took the floor first I couldn’t let my husband pick me up by my shoulder it hurt immediately.
Yep. I got it. Off I go to your other videos to help fix it. AND…what a GREAT piece of information in the last few seconds of the video about Edison. He failed 10,000 times before he got it! Love encouraging stories like that.
I picked up a rather large tv months, maybe 2 years ago and have had pain in that area including chest wall pain. I went to the ER thinking it was a heart attack and it wasn’t, I was fine. I figured out when I rubbed the area right there on the front of my shoulder right where you said to and the back area that area feels so much more relaxed. I am a writer as well as a computer tech so I do a lot of typing. I’ve also heard that stretching this area is good for writers because it shortens as we hunch over typing so much. Is there any truth to this?
Do I need to stop working out completely if I am having slight supraspinatus tendonitis?
How long will it take to heal and how?
thank you for this i have a full thickness tear of the anterior supraspinatus tendon and these exercises tend to help a bit but i am going to have an ultrasound guided cortisone injection to see if that heals if not its surgery
awesome!!!!!!!!!!!!!!! i found the answer to the weird feelings in my shoulder
https://www.amazon.com/Treat-Your-Own-Rotator-Cuff/dp/1598582062/ref=asap_bc?ie=UTF8
Thank you bro..I just stripped and fall on stair step and messed up my rotator cuff badly, I couldn’t even brush my teeth and pull up my blanket…I will try all your exercise and hope it work.
I hope you guys see my comment. I have Tendonitis on the bottom of the backside of my right shoulder. I just don’t raise that arm up. And I keep it in close to my body. I have had an mri and they just said it was severe Tendonitis. That was around 1998. In 2011 I had to have a cervical fusion at c-6 c-7. I don’t know if they are related. But my shoulder is it better. And I think I have a lot of facet inflammation. So if you have any advice for the shoulder Tendonitis.?? Thankyou
I tried the massage around my shoulder region and felt instant relief. Less throbbing after 30 seconds of deep tissue massaging. New Subscriber!!
Hey I have Mild supraspinatus tendinopathy. I’ve gone to physical therapy twice a week for about 3 weeks. Most range of motion is back but there’s still pain and I’m unable to put a barbell on my back (can’t back squat) because of unbalance. My therapist made me do all kinds of shoulder exercises (lat pulldowns, supermans, dumbbell raises, etc.) but pain remains. He said massaging was an old technique no one really does anymore. It’s been about 5 months since the injury.
My PT is having a hard time figuring out if I have rotator cuff problems or frozen shoulder because of the supraspinatus and all the muscles and tendons and now the nerve going down the arm. I can’t move my arm behind my back or above my head. Or do some of these excercises she sends me home with. She keeps trying to stretch arm out and it won’t go overhead. Or sideways. Wish you guys were here to help. I enjoy your videos. It’s painful
I’m struggling to find it, what should it felt like? I don’t really feel like I can differentiate between anything in there?
I had alot of pain for 2 days in my scapula area. I was thinking it was the Suprascapular nerve.. the pain was in the supraspinatus and infraspinatus muscle. After two days the pain went to the front of the shoulder. Right around the front of the shoulder is extremely painful, close to the ac Joint but not the joint front part of shoulder And now I can hardly move my arm. Maybe 6 inches forward and maybe 6 inches lateral.
Would a pinched nerve cause this??
Excellent exercises! As a physician I appreciate this a lot because it is evidence based. Doing these every other day until my shoulder feels better.
What about being able to help with bending arm behind your back.
I love these two they clearly have tension between each other and I find that hilarious
I throw overhead often. I believe I may have a mild case of this. After an hour of throwing or so, I find the front of my shoulder a bit tender (right about where you guys say to apply the friction massage, maybe a bit lower). The pain I have however seems to occur about a day after I throw, and it also occurs right in between my biceps and triceps on the outside of my arm. Besides these self treatments for pain, what do you recommend for strengthening?
Edit: I should note that doing external rotation exercises with a resistance band seems to make this pain between my bicep and tricep come back.
Had a shoulder impingement since Sunday. Your videos have been greatly helpful.
thank you it help a lot, and you should add Detroit Lions to put on shelve eh
Thank you guys so much for this helpful information. Unfortunately, I was diagnosed with this condition in my left arm after repetitive weight lifting exercise. I used to train 5-6 days a week high intensity. I have not been in the gym for 3 weeks now and I am dying to get back in. I don’t want to make my condition worse as the MRI revealed calcification in that area as well. I am not getting better with pain in my entire arm at times and refuse to take anti-inflammatory pills. I am vegan as well and consume large portions of fruits and vegetables daily to increase collagen production. Somehow I feel it’s not enough and hopefully these exercises can at least make the pain go away.
whilst doing the last exercise is it recommended that we keep the arm absolutely straight while pushing down or is a little bend in the elbow recommended? also is the painful arc syndrome same as superaspinatus tendonitis? Thanks and regards
wow.,.,..you’re the best at this broken.. thanks so much for this… gonna try this out.
Thanks a lot for this (and other) videos Gentlemen! I have exactly the pain you are describing so I am going to try these exercises. I can feel the massage working already. Thanks again:)
DOnt know if you guys are still monitoring this site. First, THANK YOU for very descriptive and easy to follow exercises. However, you do not suggest the ## of reps and the ## of sets for each. I have been doing 10 reps x 3 sets, 3x daily. Please suggest what reps and sets and ## per day. I am very motivated so please help. Thanks
MRI stated that I have mild supraspinatus tendonitis with impingement do you think its serious, will that exercises help? Is it possible to get back to normal again:/
did these tests and think im gonna have to get checked out, the amount of pain these registered was intense. my right shoulder started bugging me about three days ago, the first day i figured i slept on it awkwardly or did something and just threw a muscle off but the pain has got significantly worse over the passed two days. the pain isn’t like a sore muscle that feels kind of nice to stretch and use when its sore, its like getting jabbed with a red hot dull knife in the shoulder, lower neck and top of arm and makes me grunt and groan. sometimes its so bad i just lay down and hold my shoulder because i cant do anything to make it stop and then it will ache very badly for a hour or so after. there is a constant ache, but, if i move my HAND the wrong way all hell breaks loose and my shoulder fucking detonates. i cant lift myself up with my right arm anymore because the pain is so intense my body literally forces my arm to give out no matter hoe hard i try. the pain is literally crippling.
Can you advise on a test I can do to isolate a severe pain I get when moving my shoulder inward with arm bent and putting pressure on it like washing my opposite side with a wash cloth. This started after I tore my bicep muscle and had surgery to reattach it to my forearm. I went through months of therapy and got my strength back but was having issues with my shoulder. The therapist would massage the biceps tendon in the front of the shoulder and thought it was tendonitis but I’m still having pain but only when I move it inward a certain way. My main concern is this happened after the injury and surgery as I never had this problem before. Is it possible this tendon was also injured at the same time? The Ortho Doc gave me a cortisone shot and basically said it wear and tear. I have full range of my shoulder. Any advise would be welcome
Could you do a video on Infraspinatus! Please I was diagnosed with it.
just tore my supraspinatus.. I’ll wait a couple of days and ice it and then try these treatments and exercise.. thank you:)
Hi Bob and Brad, been diagnosed supraspinatus and infraspinatus tendinosis, rotator cuff muscle strain and adhesive capsulitis..can i apply these exercises in combination of rotator cuff exercises…? my doc even advised me to undergo asthroscopic surgery..is there any other option aside from surgery?
You guys are GREAT! Quick Story..I found you guys while on hold calling my doctor to make a shoulder appointment.After five minutes I hung up and started your therapy. My shoulder has improved ten fold treating myself.Thanks B&B!
Hello
I DNT feel balanced while doing bench press and shoulder exersices
I DNT feel proper mobility in my right shoulder
My right shoulder is lower than left shoulder
And I feel my right lat is not giving energy to push like left on
Note I had a fracture in my right elbow when I was 12 years old now I m 24
Thanks
Waiting for your help
It is extremely beneficial but can you enlighten us about the repeats sets and minutes also
AWESOME. Just had the wife really work up in the armpit, HUGE pop in upper shoulder and release. Been working on releasing this shoulder for about a month now. This massage technique have me some instant relief and mobility gains. Even felt some stimulation in the wrist. Shoulder is really starting to free up.
I have a mild partial thickness tear in supraspinatus Tendon so is it good for me to do?
I’d lost a hell of a lot of movement in my right arm, after doing some research I found out what it was Supraspinatus tendinitis, I followed your massage and after 15 minutes my range of motion improved 100% thanks for sharing, I was unable to get to a doctors.
I have carpal tunnel syndrome. I’ve just hurt my supraspinatus. My carpal tunnel syndrome feels a lot worse. Can the two be associated?
Total tear and the thick portion and a frayed bicepital tendon that was released. Any help is appreciated. Thank you! You two made me feel bad so I subbed and liked. I will go to fb also so we are friends ����
very helpful, thank you. what would be sufficient dumbell kg weight to initiate proper stimulus of the supraspinatus?
Besides working out safely the supraspinatus, is this cue the best and safe way to do lateral raise?
In other words, what is the best exercise to safely target the side delts?
I m suffering from supraspinatus tendinopathy since 8 months.I took medicines tendowell,t heal and tendocare forte bt there is slight pain.The shoulder makes crunching sound when i place my arm across chest and the scapula seems to come out.what type of exercise should i do????????
I have been deal with constant pain in this area for months now. I did the stretches once and I already feel relief thank you so much.
Your content really helped me understand the issues and underlying causes of my shoulder pain. Keep up the good work, subscribed!
@trainingandrehabilitation HOW can you limit deltoid activity whilst optimising supraspinatus and other rotator cuff mechanics to prevent excessive superior glide of the humerus?
I am having weak supraspinatus due to which my scaplular motion is greatly altered.kindly make a video on the complete reheblitation programme.
I’ve partial tear of the supra, don’t have pain at all and full range of motion, how long before I suppose to do the stretches? when should I begin with light weight for the shoulder? and after how much time should I regain my previous streingh pls? thanks for any help you’r doing awesome
thank you man this feels perfect I been looking for a good stretch that reached that spot
To enter Bob and Brad’s GIVEAWAY of the OPTP Stretch Out Strap click on the link: https://bobandbrad.com/bob-and-brad-giveaways
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I’ve started doing these and man are they good. My range of motion, especially in the gym, had increased. Plus I have better control of my scapula.
I am curious about thumb up/thumb down. Does the direction of the thumb involve different muscles of the rotator cuff or of the shoulder? I know someone who when she turns her arm one way (I think it’s thumb down) she feels pain but when she turns her thumb up no pain.Any help out there? Thanks. These videos have been an excellent way for me to learn. THANK YOU BOB and BRAD.
How often should I do these exercises and how many reps? Can someone please help me it that, I tried doing a few and these exercises are amazing.
When I try the wall angel for posture my lumbar spine does not even come close to the wall. Is that ok?
Very helpful information, guys. Brad, you explained things so clearly; I appreciate that! Could you give advice on getting range of motion back after supraspinatus reattachment? Mine was completely frayed and detached. Physical therapy gave me some mobility but attempts to get it better resulted in me getting Golfer’s Elbow. Not a good trade-off. I miss playing tennis and having accurate aim in throwing. My arm basically locks up when trying to guide the “puck” in tabletop shuffleboard, and I can’t straighten my elbow in most angles of extending my arm.
Thank You Bob and Brad all the way from Abu Dhabi. Surface tears of the Supraspinatus tendon and at the insertion.
Great job and thank you, I recommend all my PT students to watch you guys as an example of patient education
Great information guys! Also very timely for me. I flunked all three tests. Time to watch the videos you recommended on treating this.
Subscap needs work and should be trained too. Taking time away from training it focused can lead me back to shoulder pain
You guys are Awesome!
Super team and lots of great information!!
Thanks! Greetings from Utah ��
While tendonitis is inflammation of the tendon, tendonosis is a chronic condition, not associated with inflammation, but rather a deterioration of the collagen. How would the treatment of these differ?
I had a cortisone shot in my right shoulder today.. Had my left arm fixed from a complete tear repaired on the left shoulder ( a couple years ago). I want to know which video to watch to improve anything to help strengthen my muscles to keep from having another operation. I am scheduled for a complete knee replacement on May 9th of this year. I just had triple foot fusion on both feet also. I encourage you to tell anyone that has a standing job like I had. For forty years and I was overweight also. To find them a sit down job and also lose weight. I lost the weight, retired and now I get to do a bunch of operations so I can keep walking.
thank you guys, you just saved me a $200 doctors visit and a $1000 MRI. I can do all motions with not a lot of pain, just a little bit when i go high. I will start doing all motions daily. God bless you tube. Sad how much it is to go to a doctor in north america. The greed is the highest here.
Thanks again for a very helpful video of a common injury! RCuff area injuries are so common.
I’ve had an incomplete tear of my supraspinatus tendon for over a year now and regular physical therapy didn’t work very well but I started doing bar hanging and the 3 exercises and it has helped tremendously. I can’t recommend it enough. Bob and Brad did a good video a while back on it. It really works great on frozen shoulders and any type of rotator cuff or impingement issue. Watch “Science Says Most Shoulder Pain Eliminated Without Surgery4 Simple Steps at Home” on YouTube
https://youtu.be/Ad5-iKuPXSE
Hey guys! tnx for the awesome channel you have. I have fixed two of my problems watching your videos. I had a comment about this video of yours to improve the execution of the last exercise you mentioned. To make it easier to do, one can put a piece of paper or something under the palm of the hand (that is on the table) and slide the hand forward and backward on the table (using the belly muscles to push forward and back muscles to get back), instead of stepping back and forth with the whole body. In this way, the movement is smoother because of not taking steps, and also one can do the exercise easily even when seated on a chair, in front of a desk.
Let me thank you guys for this video! I’ve been living with supraspinatus tendonitis for the past six years and this has helped me a lot! Really, I can’t thank you enough!
Cheers form Brazil.
You are so cute..thanks for the treatment exercises. I will definitely try.
I am facing problem in left hand unable to move it back and raised arm back.
Avoid getting the pain face though. You’re sending a wrong message to the brain if you try to release trigger points but make a pain face. If the pain is too intense then the pressure you apply is too great. Good video though.
Massage people often do not do under arms, so thank you. When it is done I feel relief in my neck!! Why??…….
Hi, doctors!
I think i may have a rotator cuff tear, im 21 yo, trying out chalistenics and after some time i felt pain in my shoulder.
I did the lift arm behind the back test and it hurts (sharp pain) but i can do it, and also i can do the pointing down thumbs arm raise, but it also hurts.
Should i go to get attention or just let it heal and rest? Thanks!
I was watching videos about doing this type of release and there was a warning to be careful not to cause any harm to other sensitive structures such as the long thoracic nerve. I’m already dealing with a good amount of dysfunction so that’s a concern for me. Do you have any thoughts on the risk of using a broomstick to work on the subscapularis like this?
ohhhh yea right there. im sitting with 4 massagers right now on that spot
Dude, I can tell you have a nice looking body. Why didn’t you take off your shirt so we can get a better look at what you are trying to do?
I have had issues with my supraspinatus for 7 months. I have had physical therapy over several months, an MRI and the correct area was never identified or targeted for treatment. I finally started researching the cause of my pain and quickly identified the cause, This has helped me confirm my diagnosis. The pain is troubling me more in the back of the of shoulder now with the same muscle. Will the exercises in this video still target this area of the muscle? Thank you for what you do!
I just did all the exercises and they actually worked well thank you
Just one probleme, when you have subscapularis tendonitis on both sides, you can’t do that move (adduction), it’s painfull. So is there other options? Thnx
Here it the one: https://www.amazon.com/Treat-Your-Own-Rotator-Cuff/dp/1598582062/ref=la_B002LPYUBM_1_3?s=books&ie=UTF8&qid=1510863179&sr=1-3
Also I wanna say sorry about the person who called you a mean name. People should not talk that way to you. I guess they just have a strong view about something. But using a mean name like that seems really un called for as far as I am concerned.
I cant find my sub-scap. Maybe the broom stick will help. Maybe my other arm cant reach. Your tricep stretch from the other video, leaning against the pole, helped me so much. I couldn’t find a position that really stretched my triceps until you explained that one. Thanks!!!
Great video. Very comprehensive and taught me some new release techniques.
Hi Guys. Thank you for your useful videos. I am an osteopath and through using my hands and mainly my elbows I have developed Supraspinatus Tendonitis with referred pain mainly around the insertion of anterior deltoid on my right arm. The main aggravating movement is internal rotation of the flexed arm and especially abduction of the shoulder at that position. I am now treating the tendonitis by cross friction massage and acupuncture, and also the shoulder movement that you suggested. Would I be doing irreversible damage if I carry on working while I treat it? How long would you think it takes to recover fully with / without working? Many thanks in advance.
Hey, so 3 years back I broke my arm and tore my rotator cuff and my doctor told me I don’t need PT but my shoulder is really messed up and weak still. I’m almost positive its the muscle in his video because when I put my arm out and press down on it it drops immediately. What are some workouts I can do to get my strength back. Thanks
I’ve been having this shoulder pain for a week now. Felt immediate relief after doing everything on this video. Thanks a bunch!!!
What if I can’t even put my arm behind my back? Do I just make that the exercise? Trying to get my arm behind my back…..slowly slowly?
Why would you have the side you are working on away from the camera, you cant’ eve see what you are doing!
I injured this muscle somehow doing overhead press no relief for 3 month doing self massage. The broomstick trick is amazing though it really helps get in under/behind the shoulder joint (a spot impossible to get with fingers). Just one day after doing this I feel much more freedom in my shoulder. On a side note I can hear the muscles snapping and clicking like crazy Thank you
Could a (electric vibrational) massage stick work instead of the finger rubbing?
Hello, My son (12) is a pitcher and has subscapular tendonitis.. Would this work for him and speed up recovery? We are currently not touching a baseball and been going with the “if it hurts don’t do it” mentality along with icing and ibuprofen.. Any help/thoughts would be GREATLY appreciated! Thanks!
I’m trying the first exercise but I can’t really even put my arm around the back…but I’ll keep trying, thanks
I have had this done to me by someone! Thanks for sharing. How often do you recommend someone to do this to themselves?
Thank you Dr. I just had a slap tear repair arthroscopic surgery about 9 months ago and this helped out anything else you recommend?
How do you get rid of scar tissue and adhesions in the shouldet?
I had exactly the kind of referred pain in the rear/medial deltoid that you described. My PT (this morning) said, “Supraspinatus
!” Sure enough, when she massaged the supraspinatus, it was very irritated.
what do you give your patients for rotator cuff tendinopithy?
I love these videos, I do chiropractic rehabilitation and it’s nice to have a video to show patients for at home stretches