13 Supraspinatus Rotator Cuff Tear Stretches & Exercises (Beginner to Advanced)
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- Опубліковано 26 сер 2024
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck demonstrate 13 Supraspinatus Rotator Cuff Tear Stretches & Exercises - Beginner to Advanced.
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1:45 Pendulum exercise
2:42 Mulligan (Chair)
3:47 Wandex (stick)
5:12 Arms only "twists and stretches"
7:45 Strengthening
11:20 Stretch tubing
Pendulum*
@@rebuz87 :-)
You know, when you do this, it takes money away from the creators. They get paid more the longer people watch. If you like their videos and think they are helpful, then don't steal from them.
Oh come on🤦♂️😂
Great! thanks
It's great that these guys are just putting this info out there for free. They seem to genuinely want to help people. These exercises have helped me more than three "doctor" visits and several physical therapy sessions ever did.
Thank you
These guys have 3 millions subs. It’s not really for free. They earn a lot of add revenue.
@@iwantlee9510 which makes it available to us for free
I'm pissed right now. Not at these guys. At my surgeon and my physical therapist. They ran a scam on me I think. I can feel the muscle firing. Thanks you guys. Love and respect. Support your local M.C.
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.
Was thinking exactly the same!
I had surgery for a torn supraspinatus. I have had a severe pain on the scapula for several months even while going to PT. The exercises I was doing didn't really help the scapula pain. Some of your exercises are the same but some are different and I could really fell them working the painful area in the scapula. Thanks guys!
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.
Hello terry mardy did it realy worked for you and how much time it took for you to cure it properly
I am doing these exercises, and they work. They are much better than my visits to my physical therapy sessions, and my expensive doctors. Way better!!!!! Thank you very much!!!!!
Thank you guys- Saved me from chopping my arm off! I been in pain for over 6 months now and did one of your exercises and immediately felt the relief and now I’m at 90% after four days. Thank you thank you so much
Hello! Can you update us on your injury please, I have had it for a year and half and went to alot of doctors and did alot of physical therapy and took alot of medicine😅, your experience will surely help me
Exercises of IR + ER + Abduction clubbed with dead hanging for 10 seconds and more regularly helped in getting rid of pain and strengthening rotator cuff. Whereas my MRI report shows Thick tear in Supraspinatus rotator cuff but when Orthopedic surgeon clinically examined opined that don't go with MRI only I need physiotherapy and exercises
Just did these exercises and for the first time I can totally rotate my entire arm forwards and backwards without pain. I'm honestly stunned! Need to keep doing these every day, Bob and Brad you ROCK!
I can't thank these guys enough!!! I went for physical therapy: electrical stimulation, heat and ice pack, hand bike, manual stretching etc but none of that helped me more that these exercises! After a couple of weeks of PT I stopped going and only do these exercises every day. I'm back at Cross Fit and getting closer to my pre-injury state very day. THANKS BOB & BRAD!!!!
Agreed.
How long did it take for your complete healing. I’m six weeks into my injury And have been to PT chiropractor and Accupuncture. Not much help so far.
@@messagesfrommary4364 Hate to say it but it took about seven months. I work out at Cross Fit which helped because the coaches are good at coming up with exercises for an injury like this. But I was working out myself using bands to strengthen the shoulder muscles. It's a long process but from what I understand it's just as long with surgery and you're in a sling where you can't use your arm at all for weeks.
@@AJF4Me wow. I don’t want surgery and I was starting to feel better but reinjured due to advice from a chiropractor to start listing small cans of veggies to exercise it. My injury was six weeks ago and the pt does nothing but give me exercise to do at home. Anyway I appreciate your answer. 😃
@@messagesfrommary4364 Yea it' is hard to find that line where you are helping yourself get better and not making things worse. It can be 2 steps forward 1 step back sometimes but just keep at it Mary and eventually you'll get better!
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 👍
Thank you I am grateful for your wisdom.
Your stretches have been enormously healing. Your videos are always full of wonderful information and brilliant to watch.
Lara
I’ve had this pain for months, probably two years. It comes and goes every few days after doing these. Just about everything I do is painful! Guess I’m to keep on top of these awesome moves every other day to avoid the waves, keeps my lockdown interesting I guess! Thank you!! You guys are always awesome, straight to the point and v educational.
I swear to God I reccomend you guys to EVERYONE! Thank you so much for making these vids. I'm hear alot for lower back stuff but my rotator cuff is f-ed up so I UA-cam rotator cuff physical therapy exercises and you guys came up and I was like YES!!! lol. love you guys
Thank you for what you do. Physical Therapy is so expensive - it’s too bad But I literally think it should be something everyone has access to. I have had problems with both shoulders - I have scoliosis - I really appreciate you both.
Supraspinatus stretches:
1. Pendulum stretch
2. Countertop stretch (Mulligan)
3. Rod stretch
4. Arms twist (external rotation)
5. Shoulder stretch
6. Chest stretch (doorway)
Far more helpful than the 1 hour Physio session I had. Thanks guys! From, Canada
I have found flossing the nerve on 1 st visit then 2nd visit correct muscle atrophy of the superspinatus, which often in shoulder injuries is not firing enough and the delta are being relied on to compensate then assuming the work was done between visits then progressing to the recommendations in the 2nd half of this video to get faster results. Also look into the "pull your pants up" excersise fro isolation of the superspinatus
This is one of B & B's best! I've watched and followed many rotator cuff therapy videos and this helped me the most. Thank you!!
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.
You both are really awesome terapist.after watching almost evry episode on..shoulder pain.. Within a week.i.recovered from my..ten years..problems on...rotator cuff injury..and pinch nerve due to my ignorance of right exercises and good body postures..thnk you both...for helping millions by uploading right exercises for...different kinds of problems.👏👏🙏🙏
I'm in limbo waiting for surgery, these have helped me immensely! And I'm not paying the $40 each visit to physical therapy. I'm only going once every two weeks, the rest is at home.
It is extremely beneficial but can you enlighten us about the repeats sets and minutes also
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.
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.
"The goal of any good therapy, is for therapy to end."
A solid and comprehensive guide to exercises for the issue including what to be looking for. I would imagine not much different than being in therapy with these old pros. Though without the benefit of set times and direct encouragement to create the habit for self care.
Just saw this video. Great help to me as I had rotator cuff surgery on the left side in June. In November, I had superior capsular reconstruction on the right side. It has been quite a year of pain and surgery. Thankfully, my left shoulder is doing well. In 6 months, I should know if the right shoulder surgery was successful. So far PT is going well. Thank you for this information.
Thank You Bob and Brad all the way from Abu Dhabi. Surface tears of the Supraspinatus tendon and at the insertion.
Worth watching for the theme tune alone.
I'll be humming it while I do the excersises.
Thanks Bob and Brad 😊
I was operated on February 6 the 13 exercises is working great thank you for this free advice God bless ✌️🇺🇸
Hey guys, I will just share with you my story, because I was pretty much really annoyed with the fact that no one from professional help could help me out with my shoulder injury and I figured out myself what might be the reason for it.
For the past 8 months I was unable to play baseball, especially I couldn't pitch because of my shoulder issues. I was working quite a long time to figure out what is actually going on with my shoulder, and at the beginning I had an ultrasound that showed that I have an inflammation of my Supraspinatus muscle, so I was working around this for a few weeks and got rid of this. Then physical therapist said to me that all my issues are coming from other source - shoulder instability, so I was working about that for some time as well. I was working hard on improving and my shoulders strength went really up, but unfortunately still when I was throwing a baseball it still hurted me.
Then I decided to go for deeper analysis of what is actually happening with my motion when I throw a ball, so I recorded myself and I was looking at my arm to checkout what is wrong with it, then I noticed that actually my posture is bad, as I'm working as a programmer and I'm sitting a lot of in front of the desk and play games. By my posture is bad I mean that I noticed that my belly is too much forward and my back is not straight, but is like curved or something ( I have an anterior pelvic tilt issue, that's what I mean ). Then I started to look for yt videos about issues when pitching in baseball and having a bad posture and I found out that having a bad posture can cause shoulder injuries and might affect my case, so I quickly checked what a good posture is and started to do some light throwing a few days later, after some exercises for my bad posture and checking out if it looks good this time when I swing my arm.
To my surprise my shoulder went from a lot of pain when throwing to literally zero. I had a great training session with my friend and I was throwing as hard as never. I don't remember when I could throw this hard without putting much of an effort and most importantly, my shoulder never even slightly hurted me ( before it hurted pretty much every single throw ). I was and I currently am extremely happy that I have figured out what is causing my shoulder pain, because absolutely no one was able to help me out with that and I was losing hope. I don't know why exactly, maybe because in my country the sport is not so popular, but if at least one of the physical therapist ( and believe me I was to a lot of them different ones ) told me to just pretend I'm throwing a ball without a ball so they can check out my technique, they probably would see it, but I can't tell. No one did that, even at my rehabs.
I hope I helped someone, and remember, never give up trying to find out what is wrong, because the real issue might lay somewhere else, where you would not expect.
Thank you all done
Excellent video, gentlemen! Pinpoints my issues like a laser! 👏👏
Such a gift to humanity ♥️
You guys are the best! I have a minor RC tear and after doing these exercises once I feel much better! Thanks!
John Kahn I’m pretty sure I have a tear that began a week ago. Did your ever heal?
@@Snazy30 did you heal?
Space Samurai yea! Took about 6 weeks. But now my shoulder clicks a little. And since the pandemic I haven’t been able to do shoulder workout at the gym.
@@Snazy30 mine clicks too
I injured mine in September 2019
:(
Finally when i was motivated to workout each day lol
I have been doing therband internal external work since this month start
What did you do to heal? Do you still feel some pain?
Space Samurai I just did light stretches. I remember I couldn’t life my left arm in front of me past eye level. Or on the side past shoulder level. I just took it easy for a while and day by day my range of motion would increase with some stretches. But I def do feel a little discomfort when I do dumbbell raises. 😔
This video is very helpful. I am a baseball pitcher and after pitching one game i was experiencing some soreness in my shoulder. The stretches help a lot!
Is there a pdf for these exercises?
Thanks I have a minor injury from jump roping. Love your videos 😃 you guys are an amazing team!!!!
you guys are awesome, thanks so much - I will do these diligently everyday! A+++
Will try. Will let you know. Have had same shoulder injury since 2007. Sick of having it.
Excellent information! Thank you. You not only give the exercise, but you explain what stage in your injury you should be at or how it should feel, when dong each exercise. 👍🏻
I have 3 different things going on in my shoulder - this being one of them. Thanks so much.
Than you so much. I hope those exercises will help me
You frequently use expressions like “only do this if it’s pain free”. Assuming that you don’t actually mean “totally” pain free, could you provide some guidance as to how much pain one can experience without dramatically increasing likelihood of additional injury? For example, on a scale of 0 to 10 with 10 being the most excruciating pain possible, would a pain level of 2-3 be OK? I realize that self reported pain levels are highly subjective, however, many of your viewers are watching your videos because we have at least some pain when performing many basic movements. Thank you for the videos… you guys are great!
You guys are awesome!!!!! Thank you for your help and humor- the best medicine.
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.
Hi did you cure it?
This was amazing 🤩
Hi ..
If the patient had an right acromioclavicular O.A and supraspinatus tendon is get hurt.. the 0-15 degree in elevation and get down in shoulder flexion is the must painful point .. what is the best exe. for that !!??
Plzz answer me ♥️ and thanks allot
Ohhh I'm living this Video!! It's Helping me !! Imm be watching and doing my work out on my Right Shoulder 👍🦾🦾🦾♥️♥️♥️♥️
Thank you Bob and Brad 😀
Love your videos! I teach several senior fitness classes and implement many of your exercises & stretches. Thank you for being a fantastic resource🙌🏽
Great exercises ihave used a number of them they help question is rowing a good exercise for a frozen shoulder 84yr old man
Thanks a million.
Love love the two of you. Wish you are my PT.
You guys helped me with coccyxdynia, then planter fascitis (still on going, very on and off but better ) and now some dodgy ass shoulder pain that's persistent for 6 months after doing a 100 crunche + lunge challenge
Thankyou Bob and brad . It was really helpful
Thank you!
I've had pain, not constant, for 3 years. I was injured in a kayak accident, almost drowned. I feel it the most when I pull something up to my shoulder, like pulling the covers up kills me 😂
These are good helpful exercise and movements. I used the suggested ones for my sciatic nerve pain, which was so severe I could not walk without several aleves and crutches. Less than a month later the pain was completely gone and that was two years ago. I walk normal. The exercise where the doctor sits on the table and inverts his arms, can only be done by someone who has little or no muscles in his or her chest and arms. So I cannot do that one but all the others I am trying and hope for the very best.
I needed this. I can't work and I'm an RN just pushing through the pain. It's also happening in the other shoulder. Thank you!!!
Thanks. Sir I am suffering this problem
Thank you Bob and Bread. I have used your site on various occasions, the first time to do the Eppley manouvre and now for my tendinitis. Great job. Thank you, I hope to get better faster with your help.
Bread 😭
Thank you guys, life savers!!!😊
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
So helpful. You guys are naturally funny. Thank you!!
13 different exercises. How many of these should one do for rehab? All 13 necessary or just a few?
Is this useful in complete rot cuff tear in 2 wks.that s not repaird surgically
You guys are awesome. Thank you so much for the work you do!
Bob and Brad, I have a question: I have a .3mm×.3mm tear in the supraspinatus in the anterior, and ya know the "elbow in the opposite crook stretch", well I barely stretch it and I'm in pain. Any suggestions for that please. (I actually can't even reach the crook, so I try to do it in the palm of my opposite hand.)
I threw the basket ball from halfway up the court like a tennis ball about thirty times - I'm almost 60 - Yep, they said it was supraspinatus and CT Scan said one third torn muscle. I will be doing some of these and note after two physio visits, they said it was too early for exercises ... your thoughts?
Amazing! The holding your wrist had my feeling better IMMEDIATELY! i could feel the affected area loosen up... it was extremely tight!
I got the injury from leaning on a canvas chair supporting my weight while leaning on it due to a back injury that side is easier to lean onto!
THANKS GUYS!
Great videos! And both of you are in great physical condition, especially for mature gents.
Thanks
I'll try later, thanks for the video
I have the same pain in both shoulders for around 20 years. I have iced, heated, rest, done thousands of theraband exercises, done thousands of different rotations with 3 pound dumbells, have went to therapist, dr, etc. Oh, and had 2 cortisone injections. Pain is still there. I know the exercises to do to temp alleviate it but since it is both shoulders I know it was likely from bench pressing and/or maybe I have acromium hook just naturally because both shoulders have a popping sound. There just isn't enough space in there. I know it is impingement syndrome and bursa inflamation. Shoulder presses ironically make it feel better temporarily because it is being stretched. I am sure my tendons are burnt red. Would I have after all these years a cuff tear? Everything I read says this stuff goes away in a couple weeks. Not for me. 20 or so years.
I can't move my arm up so high. What excercises would suit me best. I feel ligaments or muscles moving i can hear it too. Everytime i do anything i cannot move my shoulder nor move my arm. I just rest it.. dumbells are killers
I have a 20 mm surface tare along with bursitis and mild degeneration.. I'm going to start this today and go for physio in 6 days for a second opinion.
Thanks for this video. This is exactly what I have! Do I need a warm compress before doing the exercises?
I just had my first visit with dr. I was advised that I had full tear of my supraspinatus and 3 slap 4 tears. I was advised to do PT and given a steroid injection and told to wait almost a year before repairing the tear. It didn't sound right to me. I also found out that the injections can cause further damage to the cartilage. Any suggestions.
thank you, feels so much better
I wish I had seen this when my shoulder first started to hurt and I experienced some weakness in lifting (nearly a year ago), maybe I could have prevented what happened the other day when I lifted a heavy box of cat litter. I believe it's got to be some kind of tear. So painful! But who can afford to even go get an MRI? I'm using icepacks and naproxen, waiting for some pain relief, then will start doing these. Thank you so much for all your videos!
Helpful video thanks!
I feel much better doing the chair one! Thanks very much
Thank you, Bob and Brad! Your video was very helpful!
Let's get it !!! No pain awesome guys
You guys are a hoot! Thanks for the videos
LOVE'EM
Hi Bob and Brad. Once I was doing shrugs with heavy weight. While doing shrugs, I felt some cracking sound on my right side neck and shoulder joint. After that I found that my right arm is slightly down as compared to the left one. It's been almost 3 years and it remains the same. Have you ever covered such a topic with imbalance or deformity in the shoulders due to injury.
Thoughts: You have a supraspinatus tendon tear, as well as degeneration of your infraspinatuis, subscapularis, and bicep tendons. I think it would be best to send you to ortho for next steps. I just turned 64 have been in the gym for 30 years.
Thank you! Those exercises worked for me.
These guys are great!
Pretty sure I strained my supraspinatus a month or two ago, it wasn't too bad but I feel some discomfort when rolling my shoulder forward. I felt instant relief after doing the external and internal rotation stretches. Thanks.
The fatherly advise at the beginning gave this video an edge.
amazing ...thank you Doctors
Great exercises, thank you so much.
TY
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.
I have a full Supraspinatus tear by MRI where the muscle connects to the tendon (myotendinous junction). They told me surgery is not possible, and PT rehab only aggravates the pain. Trying some steroids now, but can not possibly imagine how this would heal properly😭.
This is exactly what I was looking for!
In MY opinion, too. Thanks, guys.
Hey BOB @BRAD,, i had a impingement in 1 shoulder, i was just giving strength exercises,, up @side with bands but was so eger to fix i was doing to much @i did my other shoulder so now my left is worse and my right is bad too but causes headache which are slightly better,, to my point,, i noticed ive rounded shoulders and my mri said bursitis mild tinitios loss of volume in muscle belly of stranitios,, could you point me too exercises for both of shoulder,, and can this issue cause headache,, i watch all your vids since im out of work,, eeeger to return,,