5 Exercises for the Subscapularis Muscle (Rotator Cuff Rehab)
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- Опубліковано 26 сер 2024
- Today’s video covers rehab exercises for the subscapularis muscle, which is one of the four rotator cuff muscles.
Subscapularis is the strongest of the four rotator cuff muscles and is located on the anterior or front side of the scapula (shoulder blade). Subscapularis is one of the major internal rotators of the shoulder and also serves as an important stabilizer of the joint.
Pain related to dysfunction of this muscle is typically experienced on the posterior or backside of the shoulder, shoulder blade and backside of the upper arm.
*This post includes several exercises that can be used to strengthen the subscapularis muscle. My new book has rehab programs for the 50 most common conditions, including rotator cuff injuries. Click the link to learn more. a.co/d/0af9xTP
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I had a rotator cuff injury and used these specific exercises three days a week for six weeks and it really helped. Thank you for doing this video
So glad they helped you!
Thank you, I love that these excercises are so precise. I've had several problems with shoulders lately, tried stretching and general sets for shoolders, but it's the strengthening excersises that target specific muscles that have finally worked.
You’re welcome! Therapeutic exercises that target specific muscles and tendons are often very helpful. I’m glad you found some options that helped.
Just wanted to drop my thanks for this! I'm working with an older client who has some subscapulari/subdeltoid bursitis and these are going to be so great for her to work her way into machines from resistance bands.
I have pain doing all these exercises around my shoulder. But I know they are the good type of pains when the exercises are done in the right way .These exercises are kind of new to me. I’m gonna keep some practicing them.
I hope the exercises are helpful to you!
I’m a PT this is amazing! Learned so much for progression! TY
That’s awesome! Thank you for checking out my content and commenting!
Chronic pain with golfing/mountain biking. Checked up to date for impingement and started routine for 1) scapular stability 2) rotator cuff strengthening 3)supraspinatus 4) external rotators 5) subscapularis.
Up to date was limited on subscapularis exercises so thanks for video.
Not sure if i have impingement or chronic rotator cuff but I think covering these 5 groups would cover both.
You’ve definitely got a solid program there, so, if the pain is coming from your rotator cuff or impingement syndrome, those exercises should help the situation.
Had a hard fall at my community garden plot 7 weeks ago when i got hung up stepping over chicken wire fence...should've had a gate...will now! Luckily no labrum (SLAP) tear which i suspected, but MRI shows "low grade" subscapularis tendon tear. Had my first PT session a few days ago which helped. Hope this heals without surgery! Watching you and going to charge hard through all necessary rehab!!
Sorry to hear about your injury! Best wishes with your rehab and healing process!
I’ve just found out that I have a subscapularis tear (after a year of pain!) Thanks so much for this video. I’m hoping this will keep me away from needing surgery! 🙏😊
Have same problem,did this exercise helpt you??
It’s all about the shoulders in my world. Again, another excellent video. Thanks!
Спасибо, доктор Том, классная техника-реабилитация
Glad it was helpful!
Thanks so much for these amazing exercises and knowledge! I feel so much better after only 2 days
No problem! I’m so glad the exercises were helpful to you!
I underwent a right shoulder mri due to an acute pain with some particular weight lifting exercises and the report was as follows
Absence of the normal shape of the tendon of the supraspinatus muscle. This constitutes partial thickening of the muscle tendon, and is accompanied by partial obliteration of the fat pad separating the tendon of the supraspinatus muscle from the deltoid muscle, a thin effusion in the subacromial port and inside the articular cavity, and edema in the adjacent soft tissue levels, which does not express damage. In the trochanteric sleeve, the Injury Cef Rotator appears to be a rupture of the supraspinatus tendon. Spenatous Partial Tear This is accompanied by hypertrophic thickening, frank hypertrophic degeneration of the clavicular-acromial joint, with protruding rostral growth in an inferiorly protruding manner, causing impingement and attack on the upper edge of the supraspinatus muscle, and with heterogeneous thickening of the anterior scapular capsule, with tender extra-articular effusion and edema at tissue levels. Softness refers to damage to the tendon of the subscapularis muscle. The rest of the bony and soft tissue structures in the shoulder appear to be within normal limits.
Any ideas
first three suitable for rehab, so is presented.
1:00 int rot w shoulder in neutral
2:00 int rot w shoulder in 90 deg abduction
3:00 int rot in front of body w shoulder in 90 deg flex
3:50 shoulder press w band supply tension to arm
4:40 chest press
Who else came here after getting fumbled at armwrestling 🙋
Hi bro
😢😢
Will my hand become normal again? 😢😢
Me😂💪
Not arm wrestling, just wrestling 🤕
Thank you, these exercises have really helped me alot. Should I do them every day or every other day?
No problem! I’m glad the exercises have helped you. Typically, we would recommend that people perform them every other day.
@@RehabScience thanks for the answer. 🙂
Thank you man.
You're welcome!
Thank you for the exercises I have been dealing with a lot of pain. I will definitely give these a try.
No problem! I hope they are helpful to you.
any update?
Great video, thanks!
You're welcome!
thanks so much
Sorry for the delay! I will try to record that one this week.
@@RehabScience thanks thanks so much
Amazing, thanks to your videos ,I'm getting things narrowed down to the issue I'm having with my left-shoulder but I'm not exactly sure what it is just yet. I commented on another rotator-cuff related video you did, and was finding some improvement from the exercises you laid out though the issue persists. In this video, it's exercise 3 that is the absolute worse issue for mobility and source of pain! Holding my arm in that 90 degree position, it's hard to rotate my arm down to where my palm is facing the floor, and then when I slowly get it there, I come back up to about 60 degrees before it 'grabs' and is painful. The first exercise is no problem at all, with my elbow at my side and shoulder in neutral position. Exercise two I can do though I can feel the tightness in my shoulder in the starting position and then a little again once I've reached full rotation even without the resistance band. Exercise four and five are no problem at all! if you have any thoughts on my symptoms, I'd appreciate the feedback. Just one one more thought, I am a guitar player by trade and at the height of my issue a few weeks ago , it was hard for me to even reach out my arm in a seated playing position to even get my hand on the guitar neck! That particular issue is fine now thankfully!. I've been weight training in the gym for the past year and I'm wondering if it has something to do with a chronic issue of lack of mobility in my shoulders and then training on top of it? Thanks again for the BRILLIANT channel!!
Glad you are finding my channel to be helpful! Like you alluded to, you may be lacking a bit of shoulder internal rotation, in those positions, which may be contributing to your symptoms. Also, end range shoulder internal rotation can irritate the supraspinatus rotator cuff tendon on the top of the shoulder. So, it may be that the source of your symptoms is your supraspinatus tendon. Do any of the movements in the video below reproduce your symptoms?
ua-cam.com/video/kopTVqSoTMQ/v-deo.html
@@RehabScience Dr. Walters you are exceptional! That is exactly the problem. The supraspinatus tendon. I'm really hoping that I can over this. I have been going a little heavy on my barbell shrugs (315 for 12reps) not sure if that tweaked it or bench pressing (not too heavy). I'm not benching at all right and I'm just doing light shrugs and using dumbbells on most exercises. I'm in great shape so I like to go hard but the shoulder ugh! Would you recommend just trying the four exercises from the linked videos for now or might I need other work on this? Thank you so much for responded and figuring this out!! I really appreciate it!
@@davidglabais4919 Yes, I would incorporate any of those exercises that can be done with no more than moderate discomfort. I would also try the internal rotation stretch in this video.
ua-cam.com/video/GaiBcI4BelM/v-deo.html
@@RehabScience Thanks very much, I'll see how they work out over the next month or so and will share your knowledge! Apologies for the awful spellcheck and skipped words in my last reply.
@@davidglabais4919 Haha, no judgement from me!
Thank you very much. I am currently doing physical therapy for a subscapularis repair (and biceps tenodesis), this is great
Glad the video was helpful! Best wishes with your rehab!
This is what I need. Good job
I’m glad the video was helpful!
Excellent! Thanks!
You're welcome!
Thank you for the great tutorials and thorough explanations/demonstrations. I have a history of multiple subluxations and have had surgery to insert anchors in the joint. Nevertheless, I suffer from returning pain in the front of my shoulder joint. It feels like the pain arises "deep" in the front of the shoulder joint. The pain is very evident when I attempt throwing motions like you demonstrated in the beginning of the video, or attempt to lift objects with my arm straightened towards my front (not an issue when I try to lift things laterally). Whether I do external or internal rotation exercises, including the ones you show here, I only experience little or no pain, but for several days after I feel great discomfort and pain "deep" in the front of my shoulder joint. Sometimes, even the gentle motion of stroking my cat causes pain in the joint!
What do you think could cause this kind of recurrent pain deep in the joint on the front of the shoulder?
Thank you for the video!
My pleasure!
This might sound odd, but I wish your shirt was of and the video was taken a bit from the side. I really need to see what your scapula is doing for knowing the details of how to do these. Especially the third one.
Thank you! These are great exercises. The only one that was difficult was the sitting press. Ouch! It was the most painful. The other exercises felt slightly uncomfortable.
Glad the video was helpful! If any exercise creates more than mild discomfort, I would remove it from your program and re-test it again in a few weeks.
Thank you!
You're welcome!
Nice presentation
Thank you!
Hey, loving the videos. Really learning a lot. I was wondering if there was a list of the actual names of these exercises at all so that I can put a name to them if I’m ever to use them for my personal training clients. Thanks
Glad you are liking my videos! Honestly, your best bet would be to buy my new book, which includes comprehensive programs for the 50 most common orthopedic injuries and pain issues. Every program includes pictures of me doing these exercises with the name of the exercise and instructions. The book is almost 500 pages long. It is extremely comprehensive. Here is a link to it on Amazon, if you’re interested in ordering it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/fHRvz4a
I have a "Partial thickness tear" in my Subscapularis tendon. These are good exercises but no mention of pain management.
Gradually strengthening/loading the muscles and their tendons will also help reduce pain. Tendon pain research is most supportive of gradual tendon loading when looking to reduce pain and improve function.
@@RehabScience thank you
Could you suggest some exercises for Pectoral muscles, my Pectoral muscles are tight
Recently started workout out. My right shoulder has always given me issues but I never noticed how bad until I started lifting weights and comparing sides.
I saw my doctor, got a X-rays and was told I’m fine.
Asked for physical therapy and that therapist didn’t even spend 5 minutes looking at my shoulder before handing me a pamphlet to fix scapular winging.
I’ve always been able to pull my shoulder out of socket when it’s relaxed. My pec on that side won’t grow, the back of the shoulder hurts when I try pulling it back.
The therapist said it’s probably something genetic and not to worry about the dislocating.
So here I am trying to find my own way.
Has this helped you?
@@clarity2115 not really. I think my rotator cuffs were fine though. What has helped me the most is hanging. I do dead hangs from a pull up bar for about 3 minutes before bed and when I wake up.
Been doing rows too and working out my serratus anterior as well. That really seems to have worked well. My scapular winging isn’t nearly and noticeable but my shoulder still rolls forward more on the right when I’m relaxed.
@@calebacosta959 Cool, thanks for your reply. Yeah, will just try these exercises & dead hangs for my pressing exercises while continuing my other workouts
@@clarity2115 if you’re talking about trying to get even chest workouts I just found something this week that helped tremendously. I’ve been so discouraged by hours my chest has been growing that I was about to stop working out. I couldn’t even get the right side sore.
I’ve watched tons of UA-cam videos and recorded my own sets at home to no avail.
Doing my checklist from all these videos did nothing; shoulders back, back arched, shoulder blades pinched, grip the bar right, slow negatives, I’d think all this while I benched.
What helped me the most is keep my shoulder rotated out at the top. It feels like I’m trying to clap with my biceps:p At the bottom my arms have to flare out a bit to get the tricep out of the movement. As I get to the top I focus on squeezing the bar like a spring while pointing the elbows at my toes to keep the biceps from helping with the squeeze.
It’s a satisfying scoop feeling with the upper arms. Like I’m trying to pick up a big round rock with my elbows:p
Sorry for the long response but it’s been a big deal to me for months now and I am finally getting it.
What I think also helped was I did deadlifts before bench. I’m doing full body workouts right now and during deadlifts I focused on keeping my shoulder blades even which made my right side feel pretty pumped.
I think our dominant side chest and back get weaker due to the higher coordination between muscles that allow them to share more load with the arms.
I got a subscapularis tendon tear only 3mm. Assume this would be the video to watch??
EXCELLENT VIDEO. I have an unstable shoulder and also my shoulder blade grates against my ribs... you can hear and feel it when i shrug shoulders. I'm trying to get my shoulder more stable for doing yoga and pushups. any other suggestions. i am going to try those exercises having that set up ---a bench and the resistance tubing in the gym at my apartment building (for people 55 and over -- I'm 76). So you suggest other videos. (I used to have a newspaper route many years ago and would throw papers out of my car.)
I’m glad the video was helpful. I would also recommend the exercises in the shoulder instability video below. Also, my new book has a much more comprehensive shoulder instability program that guides you through three phases of rehab. Here is an Amazon link for my book, if you want to learn more about it.
ua-cam.com/video/W4ayoGKXq3w/v-deo.htmlsi=ngdcOFrSsc0D5qu0
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/4jCI6YS
Thanks for the video! Great content and ver helpful! I injured my right shoulder during skiing and I haven’t been able to bench for 2 months now. I did the belly button test realized it’s my subscapularis issue and these exercises actually helps. One quick question, how long does it usually take to get back to normal? ( be able to bench without pain)
Glad to hear the exercises were helpful! It does sound like your subscapularis could be involved. The length of time to return to normal activities really depends on the grade of the injury, so it’s hard for me to say for sure without knowing more details. However, you’re probably looking at a time frame of 4 to 16 weeks.
The first exercise does not isolate the subscap, from the pect. There are videos that show how do it, with a small modification.
Oh one more question. Why 3 sets of 10? And how should the 10th rep feel like? I assume we are focussing on the eccentric in order to achieve hypertrophy and therefore make the subscapularis stronger after there was some damage?
Hey thanks for the great video!. I'm diagnosed with Subscapularis tendonosis. Are these relevant for the rehab?
Why do I experience so much clicking/discomfort on the second movement? Any idea what my diagnosis may be?
This is a great Tutorial! On the first exercise I hear a little crunching noise in my Scapula as I rotate in... but there's no discomfort. Should this sound concern me?? Thanks very much!
I have a rotator interval tear. Will these make it worse? I have surgery in 6 months. I want to control the pain and regain some stability
thank you! Should the second exercise cause discomfort? Is the tension perhaps too strong? The first exercise I no longer feel anything or have any benefit.
Yes, it may be that the tension is too strong. You could also start by working through a partial range of motion and work towards full range of motion as the area heals.
Will this work for boxing?
Oh this is interesting! I've had shoulder PT earlier this year, and when they tested me, the one exercise my shoulder DIDN'T like was internal rotation. PT basically ignored it. Lo and behold, I suffered an anterior dislocation shortly after .. So I found a different PT but again the focus has been on external rotation and abduction/flexion, which basically feels okay. I will share this video with my PT and hope to generate a constructive conversation. But it sounds like the bottom line is that the subscap actually provides stability for internal rotation? This is the first time I've heard that! Thank you!
Sorry to hear about your dislocation. Yes, I would definitely ask about adding subscapularis strengthening. Subscapularis is known to be a major stabilizer of the anterior side of the shoulder joint, so it should be a part of your rehab program.
Is there any warmups to do before do these exercises...???
Can one feel pain in the side delt with this condition?
Can I do this while my shoulder is in pain?
Great video as always. I just have a question, since I don't know as much as you, but if internal rotation hurts my shoulder why should training internal rotation help?
Thanks in advance!
It depends on what structure is causing the pain. If the pain is related to the subscapularis muscle and its tendon, we have research showing that slowly loading and strengthening the muscle and tendon helps to desensitize the area.
Your video is excellent, and your demonstration of how to do the exercises is clear and concise. I'm going to have a reverse total shoulder done at the end of September. Since part of the surgery will involve cutting the subscapularis, I am doing these exercises daily as prehab for the surgery. My subscapularis and delts are okay, but my supraspinatus is gone.
How much resistance would you recommend? That is, should the last few reps be hard (not paiful, but challenging), and should I try to increase the reps/resistance over time? Any suggestions you have would be greatly appreciated.
Thanks so much,
Dave
I am unable to do an uppercut motion with my left arm with the elbow staying in front of the body (it always flares out to the side). My shoulder blade rubs my ribs on overhead movements. Extreme external rotation weakness and none of the exercises improved strength. Not sure what to do at this point please help.
Thank you for the great video! Detailed instruction for each of the exercises. I am wondering how did you anchor the tube band to the rack? I have a similar set of tube bands at home but i am still exploring some ways to anchor them.
I’m glad you’re finding the videos to be helpful! In this case, I wrapped the band around the rack and then put the handle on one side through the other handle to create a sort of loop knot around the rack. Does that make sense?
@@RehabScience Yea, I kinda see that from your video. I’ll try this way to anchor my band in my next workout. Thank you so much!
I got an idea to help this wonderful video . Exercises are amazing, but can you show where you set up the band? Btw should I feel slight pinching? I tiny bit of crunchy too?
On the third exercise, my elbow sticks out. I can't really get it elevated and in front of me. How can I get this elbow moving? Seems I have issues also with external rotation and supination especially in extension in front of me and elevation. Any insights you could offer are appreciated.
Hello sir I’ve had chest tightness alot on the left side above oblique under the pectoral. Could this be because I’m right handed and use my right arm/hand more. Everyone says it’s shoulder pain but could it be that the obliques are overused because of this muscles weakness?
Gp’s said it’s in my mind, physio said nothings wrong and chiropractor said my core muscles seam weak same with neck muscles. I have a feeling because when I do hedge trimming I could be using my right muscle more meaning the other is out of balance?
Really counting on your reply to help. I will try to do these exercises in the mean time but I only have a dumbbell so if it’s doesn’t work I’ll get to the gym asap.
Do you do private consultations? I will check your info! Thanks
I'm thinking all my weakness has to be in my scapula. It's hard to keep my shoulder blade in my right side tucked. So I'm gonna dedicate ends of workouts to these muscles for health :)
You might also try the exercises in my serratus anterior strengthening video. Serratus anterior is a muscle that helps control the scapula. Here is the link for that video. ua-cam.com/video/rj97r3yWAf0/v-deo.html
The last one is what I need. My problem is training the muscle up and my left is so unstable internally rotated in the position necessary for transiting from pull to push
Update after a week of rehabilitation using exercise #5. My skullcrushers and unilateral dumbbell bench pullovers are all stronger and more stable. Definitely gonna keep doing this!
Great video many thanks, I had surgery 9 weeks ago to reattach my subscapularis. I have almost full movement of my shoulder/arm and am going thru a process of trying to build strength in my arm. I did a dry run of the exercises without the band - and I wonder if at this stage I should be exerting too much pressure on the shoulder by using the band.? Also when doing these exercise my shoulder creaks as the tendons do their work - I am told that this is normal, and is likely not to get better - your experience?
After rotator cuff repairs, we don’t typically start adding load or resistance with strength exercises until around 12 weeks post surgery. I would recommend continuing to work on your mobility without bands or weights until you get closer to the three month mark.
That was good using the tension, I have been trying to get my usually flexible shoulder loose again. Had a crash and it's still not working right after 6 months. The ligaments are in tact, it seems more like impingement. Anything else would help, thank you.
I would also try the exercises in these videos if you think the issue is related to impingement.
ua-cam.com/video/jJo1CbgXb_A/v-deo.html
ua-cam.com/video/432yWPJQ-is/v-deo.html
Thank you for sharing this information. Can pain in the armpit come from the subscapularis muscle?
No problem! Yes, subscapularis tendon pain is often felt in the armpit.
@RehabScience Thanks for the quick reply. All this time, I thought it was my teres major that causing the pain.
I have both shoulder partial subscapulris tears
Hi sir and thanks for the video. I get pain under the right armpit. Pretty excruciating. It’s a bit better today, but it’s under my armpit and when I blow my nose or laugh it hurts under the armpit and towards the right breast, but within. Is this subscap? If I lift my arm to put a bowl in the microwave I get pain in the armpit as well. I was doing barbell shrugs in the gym. I can’t think of what else caused it. Thoughts? Thanks
Your symptoms could be related to subscapularis, but it’s hard for me to say it without doing more testing. If you can reproduce the pain when doing these exercises, then you can be more confident that your symptoms are related to subscapularis.
@@RehabScience ok thank you. I’m going for a lung X-ray today because of the chest pain. I also had a lumber fusion from T3 to L3 for scoliosis to correct a 57 degree curve in my spine over 20 years ago. I was 17 at the time and 41 years old now. I am praying that the Harrington rods didn’t dislodge somehow, hitting the lung or other areas. I really hope not. But I’m taking the route of lungs first because I think I had covid a few weeks ago and it might be a lung issue that is post covid. But I’m not sure why it would hurt between my shoulder blades. I work out, do some bodybuilding and am very lean with low body fat. I don’t lift heavy, I’m natural and I try to keep good form. No deadlifts or squats so I hope I didn’t mess up something with my spine or hardware. I’ll let you know what happens. Thanks
@@gary_michael_flanagan_wildlife Definitely a good idea to rule out those more serious problems.
@@RehabScience thank you. Got back from the doctor. X rays look good. No lung issues or inflammation. The Harrington rods seem intact so they aren’t sure what’s going on with my upper back pain still. I’m seeing a sports physiologist next to see what they say. Probably get some MRI done to see if something else is fractured. I wonder if it’s purely muscular. I’ll just have to see what happens
Is it good for throwing velocity
How long does it take for a strain in the subscapularis muscle to heal?
Did you find out?
@@JamesFeey Still looking for answers.
Any update? Been having armpit pain for a while now
@@VersatileHybrid it has gotten better. It's not 100% yet. It's more like 70% better. I try these exercises once or twice a week. Exercising the arm too much can strain the muscle again. It's important to take it slow.
@@allann7333 thats good to hear, when i workout my chest or squeeze my armpit it hurts is that the subscap? These exercises would help with that right?
How often should these exercises be performed during rehab? Once per day?
He says it at the very start of the video
@@ADAM_COLLECTS He actually doesn't😅
Principles- progress if you tolerate it well
@ 1:41 he says it.... see, physical therapists really don't work on hearing, those muscles fall out of their scope of practise. You need an audiologist to help with that... 👂🦻
@@ADAM_COLLECTShe asked how often not how mant sets and reps, maybe understand the question before being cocky.
I’m a quadriplegic. What should I use to hold with my palm, for I am thinking fixing subscapularis needs to use the wrist?
Amazing video.. could subscapularis pain be mistaken with ac joint point? I have pain there for the past month but the doctors, physios and x-ray showed that my ac joint is fine. I have a lot of discomfort and “ tearing “ sensation there.. especially when i put my elbow tucked in to the side abd lift it at 90 deegres in front of my head. What could be if it’s not my ac joint?
Thank you again for amazing videos!
Pain in that area could be related to subscapularis, but it could also be related to the tendon of your biceps brachii muscle. Here is another video with exercises to try. ua-cam.com/video/GEH6Y-_1X84/v-deo.htmlsi=bV0TZnhzZ57ma4_b
@@RehabScience i don’t think it’s my bicep tendon because it hurts literally on top of my arm where the bone is, not in the front
It could still be the biceps tendon or the supraspinatus tendon (a rotator cuff muscle) as both tendons run underneath the acromion (bone on the top of your shoulder).@@antoniozan8077
i think i may have actually injured my subscap (AND supraspinatus) from playing drums!..🤦🏼🤷🏽♂Thanks sooo much!!
I think my issue is that, like most humans, you get going practicing… and then you push beyond your level (which is a refusal to exhibit PATIENCE). This requires force… as opposed to RELAXED, patiently earned, ability. Then tension… and then I guess this injury.
Im still strategically removing/altering activities to verify my hunch on it being drums.
PS i actually think it’s french grip.. for any drummers out there.. its odd and unnatural I feel.
How long after rotator surgery do I need to wait to do light weights? November was my surgery. Thanks in advance...
Can i add weights on these ? Like thr equipments in gyms with bars
How many times a week should you do these exercises?
There are other muscles that rotate the shoulder inwards
Subscapularis is the primary internal rotator of the shoulder joint.
Should I be using ice/ heat on my shoulder before or after these exercises?
Using ice or heat isn’t mandatory, but they can help with pain in some cases. I would recommend experimenting with each one, and seeing whether or not, they help you. Heating your shoulder before the exercises and icing afterwards could be a good formula.
Can these be done using the cable machines in the gym, 2.5kg pin loaded plate is the lightest. I have pain when doing the belly test and bear hug test. I can do the low elbow position rotation on the cable machine wtih mild pain of say 2 to 3. Im not sure if this is ok or too heavy.
Yes, the cable machine can be a great option as long as you can find a weight that doesn't cause more than moderate pain (3-4/10).
Are those exercise supposed to hurt when doing them?
Should one do this exercises after surgery or are intented for rehabilitation without surgery?
These are often used after surgery as well, but it depends on what surgery you had and your stage of healing. For a rotator cuff repair, for instance, these types of exercises wouldn’t be implemented until weeks 12 to 16 in order to allow the tissue sufficient time to heal.
@RehabScience thank you very much, I have a subscapularis tear and don't want a surgery because it will take a long time to recover from a surgery and I have to work.
I do javelin throw, I trained throwing after a match and my shoulder started clicking the next day. It is when my arm is abducted and exo rotated. When I want to rotate my arm external to throw the javelin i have a clicking noise. Fysil says I gotta strengthen subscapularis. Is this true?
I do weightlifting and I thjnk I have a subscapular issue. Alot of pain sometimes on the rear delt area. Also supraspinatus problems. Is this subscapularis
What if we do with a dumbbell?
It’s difficult to strengthen this muscle with a dumbbell. A band works much better.
Hello Doctor. May I please ask your view/opinion of the standing dumbbell upright external rotation? Thank you!
Hello! Are you referring to the variation where the arm is at the side or the one where the arm is out to the side in 90 degrees of abduction? The one at the side is basically useless since the dumbbell is not in line with the pull of gravity, which means the load is not challenging the rotator cuff or external rotators. The one with arm abducted to 90 degrees is a decent option, but I like it a bit better with a band due to the line of pull and the ability to more specifically challenge the external rotators. Hope that helps!
@@RehabScience Thank you so much! The one where the arm is out to the side in 90 degrees of abduction.
@@timothyknowlton3161 No problem! Rather than doing that one in standing, I would go for the stomach down variation (prone 90/90) in this video instead, if you can tolerate that position.
can a subscap muscle strain keep you from rotation of the arm forward and backwards (arm windmills)?? patient has ROM until the upper end of arm extension while rotatiing then it feels like a "bump" it has to get over.
Should You do this on both sides ? Even tho the inury is only on one?
Yes, I would recommend performing on both sides.
What about subscap pull ups are they good?
Yes, they can be a good general exercise, or at the end of the rehabilitation process.
Do you recommend the first exercise (shoulder internal rotation) for supraspinatus tendonitis as well?
You can perform those, but they don’t help supraspinatus much. For supraspinatus, you want to focus on the exercises in the video below.
ua-cam.com/video/kopTVqSoTMQ/v-deo.htmlsi=A-cXb70IFqVsgSbh
How frequently would you recommend doing these exercises in the rehab phase?
Usually every day or every other day, depending on how your body responds to the exercises.
I feel like my pain is below my scapula on my mid-back. It’s the strangest pain that aches whenever I pull (like for rows).
This is actually a common area of pain, especially when people engage in pulling exercises and back extensor exercises. The exercises in the video below might help you.
ua-cam.com/video/obkezQiK5wI/v-deo.htmlsi=oTAUui5qoUzhyDp2
Hi Tom
I injured my shoulder.
In the first exercise you show the front of my shoulder hurts when I do the exercise facing the opposite direction so when I abduct my shoulder - having tension on the band when I externally rotate my shoulder instead of internally rotating my shoulder , it hurts.
Also if I lie flat on my back on the floor with my arms in cactus position and try to keep the back of my arms on the floor the front of my shoulder hurts at the beginning of straightening my arm over my head with the back of my arm on the floor.
I seem to have more pain when my shoulder
Is loaded in external rotation.
Do you have any videos that would address that problem?
I’m sorry to hear about your injury. If your shoulder hurts more when loaded an external rotation, I would try the exercises in the video below. ua-cam.com/video/jJo1CbgXb_A/v-deo.htmlsi=rYR90903uYhWLy4g
why does it matter with different positions? isnt internal rotation same whatever position?
Because we want the muscle to possess strength and motor control in different shoulder joint positions. Strength in one position often isn’t sufficient for protecting the joint in other positions.
I can't do shoulder internal rotation and have limitation what do you suggest to improve that?
I would recommend trying the internal rotation stretch in the video below. ua-cam.com/video/GaiBcI4BelM/v-deo.htmlsi=OzJEk5bGCJaLs-fK
@@RehabScience thank you!
Hi, I have a question if possible. I do have shoulder/rotator cuff issues. I have a tear & impingement in my supraspinatus . My question though is about the subscap. How do you know if the subscap is just tight or weak? One pt mentioned the subscap isn’t always the reason for tight internal rotation. He said the lats and the pec major have way more pull than the Subscap and that the subscap is actually weak. He said the subscap usually gets the blame when it could very well be the other 2 muscles that is inhibiting the subscap. I had adhesive capsulitis some 20 years ago and after four or five months, I got back my full range of motion or at least I think I did. I wasn’t having anymore issues. Now fast-forward 20 years and I do have shoulder issues and I do have rotator cuff issues. I’m just wondering if I should be strengthening the subscap or focusing on the pecs/lats. This is causing a lot of issues w/my left shoulder. Any shoulder strengthening exercises seem to be inhibited by something. Hopefully you’ll understand what I’m trying to say. Thank you if you do respond.
Hello, it’s obviously hard to say without testing you, but I can say that it is quite rare for someone to have a tight subscap. Tightness in this muscle would limit external rotation range of motion of the shoulder joint. The vast majority of people benefit from rotator cuff loading/strengthening. We have lots of research now supporting strengthening exercises in the treatment of tendon disorders, including shoulder impingement or subacromial pain syndrome.
If you would like a more comprehensive rotator cuff program that guides you through three phases of rehab, one can be found in my book. 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/0j2v3wzB
@@RehabScience thank you. I did purchase your book, I will check it out☺️
@@lw7654 thank you for buying a copy! The shoulder pain/rotator cuff program, which is the first program in the shoulder chapter would likely be a good place to start. The shoulder instability program also offers exercises that help with rotator cuff loading/strengthening. Once you have the book, please feel free to reach out with any questions.
🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
Are the first two exercises basically the resistance band version of the first two dumbell exercises on your "3 Shoulder External Rotator Exercises" video? I ask because I would rather do these version than the dumbell versions, but I still want to workout my Infraspinatus and Teres Minor.
They are similar, but you would have to rotate your body 180° so that the band is applying resistance to the shoulder external rotators (infraspinatus and teres minor) rather than the internal rotator (subscapularis) as shown in this video. Does that make sense?
@@RehabScience Thanks for replying! So for the first exercise, keeping the band in the same hand, your back would be facing the camera instead and the band would be going across your chest even in the rested position, and for the second exercise you would be facing the squat rack instead?
Are you prescribing these for people with full subscapularis tears, or for people who are recovering from surgery? How would doing these with a tear do anything other than worsen the tear??
I asked the same question today,hope we will get an answer.
Hello thank you for this video. I had injury on bench press when I wasn't able to rack it back because of heavy weight, I had to fully lengthen my bench press position and hurt my rotator (and able to rack it back properly). Now every time I fully extend my arms forward, I feel hurting pinch, and later learned it was subscapularis that got hurt and not my deltoids. I will try these exercises.
Sorry to hear about your injury. Best wishes with your recovery!
Sir are these exercises helpful in subscapulari tendonosis?
Yes, they can help with that issue as well.
Thanks
Wow I have front shoulder pain. I actually do the exact opposite of this lol cause thought it'll round shoulders. I got cervical spyndnois. I fixed my wing scapula. Do you think this video is helpful for me?
The exercises in this video definitely could be helpful since subscapularis issues typically cause pain on the front of the shoulder. However, I would also try the exercises in my biceps tendinopathy video below since that structure also causes pain on the front of the shoulder.
ua-cam.com/video/GEH6Y-_1X84/v-deo.html
@Rehab Science already on it! Love your channel. So, should I stop doing external rotation?
@@vaughny7258 External rotation is a great exercise for most people, so I would keep doing it.
@Rehab Science thank you mucho
@@vaughny7258did you fix your pain man?
2:40 this exercise is quite painful to me
This is my problem
I hope the exercises are helpful to you!