Dr. Joe, I know Jack about muscles and have combed the internet. In your video you clearly show where the muscle and tendon are so idiots like myself can find the spot and your exercises I will do daily. I have been to a physio a couple of times since my injury ( as well as seeing an ortho) and your explanation is better than anything I have come across so far. Thanks for taking the time to prepare and post the video.
You are incredible. The information you share, is so helpful, your videos have improved my sciatica and now helping with my rotator cuff injury. Thank you!
So good! Thank you. I am lying down wondering whats going on with my shoulder and i found you. Not sports related, but stress i think. I will work on this now....thanks again!
ive got fully torn supraspinatus. ive look at possibly all the videos on youtube about the subject and this is the best and is helping me both understand what has happened, and how to treat it. Thank you.
I had a partial supraspinatus tendon rupture year and a half ago because I was training volleyball and forcing my shoulder under heavy supraspinatus inflammation. I decided to quit volleyball and forget about doing sports, because generally I've dealt with any kind of tendonitis. Long story short, I again decided to do any kind of sports, at least swimming so I don't put stress on my vulnerable tendons. Until now I hoped that my shoulder actually recovered (year and a half is sufficient), I get pain when I do any kind of exercises that include shoulder motion, hitting a volleyball, pushups, dips, even tightening car seatbelt can be unpleasant. Now I watched your video again to see if I missed something. I'm sure I did! Something was weird to me. Ok, now it's fully recovered, but range of motion is badly shortened. If I want to place my right arm behind my back to tuck in the shirt, I couldn't place it anything further from right hip. Now I did finger massage on supraspinatus, and in a few minutes my range of motion has drastically increased. Now I can place my right injured arm all the way behind my back to opposite left hip. So I'm wondering now, Okay I did something good to increase range of motion but when I press my supraspinatus I feel so stiff "one muscle fiber". It feels like I'm pressing against half an inch thick rope. Could it be fascia? It's not a knot or something small but a thick bundle of, I'd guess muscle fibers, that goes all the way from attachment on scapula till acromium bone under which fibers go. Literally it's that thick and that long. I can't feel that on left shoulder supraspinatus. Under fingers I feel normal muscle fibers. So I'm also wondering If I'm pressing against something else?
Sounds like you need to continue doing fascial release work in that area. I would also have the shoulder examined/treated at a doctor/therapist that specializes in fascial release work. Good luck!
@@OcraMedHealth Thank you very much for your reply! All this traditional medicine approach it doesn't seem it works. It's just use ice, rest, strenghten but it doesn't work even though I did break of year and a half. What's your experience with lack of internal rotation? How to regain it? Posterior capsule is heavily shortened due to microtraumas. It happens gradually with all athletes that use throwing and hitting motion above the head. I did cross body strech and a sleeper strech. Everything causes pain and makes bursa more inflammed. You are familiar with motion that volleyball players use. Could be lack of internal rotation culprit why I'm getting restricted and iritated in this movement? So if I did everything doctors said to me, and the problem is still here then there must be a problem with mobility. When I lay on my back and internally rotate arms, my left arm almost get parallel to the floor and right, injured, barely surpases 90 degrees.
I have a supraspinatus tear on my left arm, I just watched your exercise Laying on the floor and I can do them without the ban, which is a positive for me :) if you have any other exercises please let me know. Thank you so much
That's the best exercise for the supraspinatus I've seen on UA-cam. Thank you for posting. Can I ask a question, if the superspinatus is somewhat atrophied from a chronic tennis injury, does it necessarily mean it is fully torn? I'm hoping this exercise can revive it. I'm in no pain and have full range of motion. Thanks boss!
Hi doc, I have been diagnosed with supraspinatus tendinitis, please tell me can I still train my lower body (goblet squats, Romanian deadlifts) can I also train my bicep and triceps (curls and triceps extensions) or my forearms (farmer walks and reverse curls)? Thank you for providing such great free information
Hi this is so helpful am a mom job is nonstop need these arms have have had 3 cuff surgery. Left right.am going to do this have to recover ?do scars lighten mine still tender.thks.✌😊.
Thanks! Yes, I have videos on fascial release of areas such as rhomboid muscles, other rotator cuff muscles, stretches/release of the thoracic spine, etc. In fact, today's video that we are filming later is on the trapezious muscle. Thanks for watching!!
Hi I am 66 female fell down stairs 3 weeks ago broke my wrist bashed my ribs but the worst pain is in my shoulder which has previous Damage I can't put my hand behind my back and I am experiencing pain especially at night just where the supraspinatus muscles are I am starting to think it is the rotator cuff can you help?
If you had a fall down the steps, you really just be evaluated in person by your doctor/therapist. They can help you determine if you have a torn rotator cuff muscle. Good luck Joyce!
hi joe, while squatting with the bar at the back of my neck, I can barely grab the bar with my hands. on the right one of the rotator cuffs feels very stiff. which of the 4 rotator cuffs is this likely? the sets after that it will be easier if the muscle has more stretch.
Go with a little wider grip on the bar for now. That should help. The tightness could be in the pec minor on that side. It may also be the subscapularis. I have videos on performing fascial release on both of those muscles. Hard to say for sure without evaluating it. Good luck!
Once you've warmed up and did everything you showed here,could i get into a more intense workout for the muscles surrounding the area shoulders,chest etc,I subscribed i want an answer back lol😄
Generally, I don't like to perform any type of deep fascial release work right before training. I will often do "light" fascial release work, to warm up and stimulate the targeted muscles, right before I train. I save my more intense fascial release work for "off" days or after training. Good luck and thanks for subscribing!
The stretch you did at the end works good. After about 25 reps the pain goes away. But it comes back. How long does it take for the pain to go away for good? And is it okay for me to keep working out?
It can take time for these type of injuries to heal so hang in there. In the gym, just let pain be your guide. Avoid the exercises that directly aggravate your injury. Good luck!
I had a fairly severe rotator injury where I had huge difficulties doing almost anything. Putting on a shirt, raising my arm, and forget scratching my back. It's mostly cleared up, very little discomfort, range of motion is improved, but I still have this one issue. When I carry something a little bit heavy, then lean forward to put it down, that arm swing, or rotation to the front make a thick "clunking" or clicking sound as the tendon passes through the joint. Very annoying and uncomfortable. Only thing I can think of that's going on is the MRI said it was a a healthy tendon, but with a large lump of tendinitis that literally jammed into the joint and wouldn't let it pass. So now it's squeezing through and causing that sensation. Been years now, and very annoying.
That would definitely make sense as to the cause of what you experience. Can you press into the shoulder and feel that area with your fingers? If so, you might be able to work on it with some of the things we discussed in this video.
OcraMed Health Yeah, I'll give that a try. What's weird though is the particular motion that makes it. It's specifically when I carry something, then bend over to put it down. About half way, it happens. I guess that would be the equivalent to reaching to the front, like going for a handshake, or maybe a tad higher. To me, that doesn't sound like the suprasinatus. Too much to the front and not high enough. What do you think?
@@jimf1964 True. Supraspinatus is definitely more abduction. But, I would still try to see if you can palpate any tight and tender fascial adhesions and try to work them out with a massage ball (or fingers).
I am suffering from supraspitinus tendonis will this exercise enough for me to get cure as I am suffering from it last 6_7 month but very less improvement .please help sirr🙏🏼
Hey Dr Joe, I am having lots of problems with my supraspinatus and serratus anterior on my left side. My supraspinatus is enormous and swollen, and painful when i massage into it deeply, does that mean the muscle is too weak or too strong? I keep trying to relax it but it always tightens back up. I can't even release the fascia in my serratus anterior because of the impingement in the supra
The supraspinatus doesn't sound to weak or to strong. It sounds inflammed! I would have it checked out by a good sports chiro/therapist in your area. Good luck!
@@OcraMedHealth all tests show positive on ac joint but palpation is pain free.. and alo, xray shows everything is fine. But brining my arm across my body is painful and also i hear painless clicking when raising my arm.
If the doctor who examined you feels it's your ac joint, then he/she would know best. I do have some videos on soft tissue work for the ac joint that might interest you. Good luck!
@@OcraMedHealth my honor bud. I'd like to go the bah for a beer with ya. Love Bostonians some of the coolest people I've met in my life! Greetings from Canada.
Dr. Joe, I know Jack about muscles and have combed the internet. In your video you clearly show where the muscle and tendon are so idiots like myself can find the spot and your exercises I will do daily. I have been to a physio a couple of times since my injury ( as well as seeing an ortho) and your explanation is better than anything I have come across so far. Thanks for taking the time to prepare and post the video.
So glad I could help my friend! Best of luck to you!
You are incredible. The information you share, is so helpful, your videos have improved my sciatica and now helping with my rotator cuff injury. Thank you!
Happy to help Kim!
This is the third video of him that helps me with pain, you have a new subscriber sir!
Awesome! Glad I could help!
Great guidance! Thanks
Glad it was helpful! Happy to help my friend!
So good! Thank you. I am lying down wondering whats going on with my shoulder and i found you. Not sports related, but stress i think. I will work on this now....thanks again!
Hi Jill! Glad I could help. Good luck with your shoulder. Keep me posted on your progress.
ive got fully torn supraspinatus. ive look at possibly all the videos on youtube about the subject and this is the best and is helping me both understand what has happened, and how to treat it. Thank you.
Best of luck! Keep me posted on your progress!
You are an intelligent man and thank you for the information you provide. I wish I would have found your videos a long time ago.
Thank you Janet! Appreciate it.
OMG! I didn’t even finish the video before your exercises helped my pain issue. Thank you Doc! New subscriber!
That's awesome!
The massage technique was great! I was skeptical but it totally helped!
Great to hear!
This is a really helpful excercise thank you!
You're so welcome!
I had a partial supraspinatus tendon rupture year and a half ago because I was training volleyball and forcing my shoulder under heavy supraspinatus inflammation. I decided to quit volleyball and forget about doing sports, because generally I've dealt with any kind of tendonitis. Long story short, I again decided to do any kind of sports, at least swimming so I don't put stress on my vulnerable tendons. Until now I hoped that my shoulder actually recovered (year and a half is sufficient), I get pain when I do any kind of exercises that include shoulder motion, hitting a volleyball, pushups, dips, even tightening car seatbelt can be unpleasant. Now I watched your video again to see if I missed something. I'm sure I did! Something was weird to me. Ok, now it's fully recovered, but range of motion is badly shortened. If I want to place my right arm behind my back to tuck in the shirt, I couldn't place it anything further from right hip. Now I did finger massage on supraspinatus, and in a few minutes my range of motion has drastically increased. Now I can place my right injured arm all the way behind my back to opposite left hip. So I'm wondering now, Okay I did something good to increase range of motion but when I press my supraspinatus I feel so stiff "one muscle fiber". It feels like I'm pressing against half an inch thick rope. Could it be fascia? It's not a knot or something small but a thick bundle of, I'd guess muscle fibers, that goes all the way from attachment on scapula till acromium bone under which fibers go. Literally it's that thick and that long. I can't feel that on left shoulder supraspinatus. Under fingers I feel normal muscle fibers. So I'm also wondering If I'm pressing against something else?
Sounds like you need to continue doing fascial release work in that area. I would also have the shoulder examined/treated at a doctor/therapist that specializes in fascial release work. Good luck!
@@OcraMedHealth Thank you very much for your reply! All this traditional medicine approach it doesn't seem it works. It's just use ice, rest, strenghten but it doesn't work even though I did break of year and a half.
What's your experience with lack of internal rotation? How to regain it? Posterior capsule is heavily shortened due to microtraumas. It happens gradually with all athletes that use throwing and hitting motion above the head. I did cross body strech and a sleeper strech. Everything causes pain and makes bursa more inflammed. You are familiar with motion that volleyball players use. Could be lack of internal rotation culprit why I'm getting restricted and iritated in this movement?
So if I did everything doctors said to me, and the problem is still here then there must be a problem with mobility. When I lay on my back and internally rotate arms, my left arm almost get parallel to the floor and right, injured, barely surpases 90 degrees.
I have a supraspinatus tear on my left arm, I just watched your exercise Laying on the floor and I can do them without the ban, which is a positive for me :) if you have any other exercises please let me know. Thank you so much
That's the best exercise for the supraspinatus I've seen on UA-cam. Thank you for posting. Can I ask a question, if the superspinatus is somewhat atrophied from a chronic tennis injury, does it necessarily mean it is fully torn? I'm hoping this exercise can revive it. I'm in no pain and have full range of motion. Thanks boss!
If you have full range of motion, it most likely is not torn. Good luck!!
Hi doc, I have been diagnosed with supraspinatus tendinitis, please tell me can I still train my lower body (goblet squats, Romanian deadlifts) can I also train my bicep and triceps (curls and triceps extensions) or my forearms (farmer walks and reverse curls)?
Thank you for providing such great free information
Just let pain be your guide. If an exercise directly aggravates it, don't do it. Just perform the exercises that feel good. Good luck!
PS and I find i need a really weak band to do that exercise
Hi this is so helpful am a mom job is nonstop need these arms have have had 3 cuff surgery. Left right.am going to do this have to recover ?do scars lighten mine still tender.thks.✌😊.
Glad I could help! Good luck with your recovery!
Amazing! Do you have any videos on thoracic release
Thanks! Yes, I have videos on fascial release of areas such as rhomboid muscles, other rotator cuff muscles, stretches/release of the thoracic spine, etc. In fact, today's video that we are filming later is on the trapezious muscle. Thanks for watching!!
Hi I am 66 female fell down stairs 3 weeks ago broke my wrist bashed my ribs but the worst pain is in my shoulder which has previous Damage I can't put my hand behind my back and I am experiencing pain especially at night just where the supraspinatus muscles are I am starting to think it is the rotator cuff can you help?
If you had a fall down the steps, you really just be evaluated in person by your doctor/therapist. They can help you determine if you have a torn rotator cuff muscle. Good luck Joyce!
hi joe, while squatting with the bar at the back of my neck, I can barely grab the bar with my hands. on the right one of the rotator cuffs feels very stiff. which of the 4 rotator cuffs is this likely? the sets after that it will be easier if the muscle has more stretch.
Go with a little wider grip on the bar for now. That should help. The tightness could be in the pec minor on that side. It may also be the subscapularis. I have videos on performing fascial release on both of those muscles. Hard to say for sure without evaluating it. Good luck!
@@OcraMedHealth thank you. Think it's the subscapularis. I'm going to a dr. to be sure
Once you've warmed up and did everything you showed here,could i get into a more intense workout for the muscles surrounding the area shoulders,chest etc,I subscribed i want an answer back lol😄
Generally, I don't like to perform any type of deep fascial release work right before training. I will often do "light" fascial release work, to warm up and stimulate the targeted muscles, right before I train. I save my more intense fascial release work for "off" days or after training. Good luck and thanks for subscribing!
The stretch you did at the end works good. After about 25 reps the pain goes away. But it comes back. How long does it take for the pain to go away for good? And is it okay for me to keep working out?
It can take time for these type of injuries to heal so hang in there. In the gym, just let pain be your guide. Avoid the exercises that directly aggravate your injury. Good luck!
I had a fairly severe rotator injury where I had huge difficulties doing almost anything. Putting on a shirt, raising my arm, and forget scratching my back. It's mostly cleared up, very little discomfort, range of motion is improved, but I still have this one issue. When I carry something a little bit heavy, then lean forward to put it down, that arm swing, or rotation to the front make a thick "clunking" or clicking sound as the tendon passes through the joint. Very annoying and uncomfortable.
Only thing I can think of that's going on is the MRI said it was a a healthy tendon, but with a large lump of tendinitis that literally jammed into the joint and wouldn't let it pass. So now it's squeezing through and causing that sensation. Been years now, and very annoying.
That would definitely make sense as to the cause of what you experience. Can you press into the shoulder and feel that area with your fingers? If so, you might be able to work on it with some of the things we discussed in this video.
OcraMed Health Yeah, I'll give that a try. What's weird though is the particular motion that makes it. It's specifically when I carry something, then bend over to put it down. About half way, it happens. I guess that would be the equivalent to reaching to the front, like going for a handshake, or maybe a tad higher. To me, that doesn't sound like the suprasinatus. Too much to the front and not high enough. What do you think?
@@jimf1964 True. Supraspinatus is definitely more abduction. But, I would still try to see if you can palpate any tight and tender fascial adhesions and try to work them out with a massage ball (or fingers).
M aggressive a
the last exercise is oddly tough to do not sure if its tight or weak underneath the scapula
Just keep the resistance really light and perform high reps. Good luck!
Hey Doc, do you recommend strengthening when you already have rotator cuff issues. Or should I focus on release the muscles first , then strengthen?
If you can do the exercise(s) with a pain free range of motion, than I would perform them.
Hi sir, does a golf ball work just as well?
Spikey balls work best.
I am suffering from supraspitinus tendonis will this exercise enough for me to get cure as I am suffering from it last 6_7 month but very less improvement .please help sirr🙏🏼
You're at the right video. Give the techniques on the video a try for a few weeks. Good luck!
Hey Dr Joe, I am having lots of problems with my supraspinatus and serratus anterior on my left side. My supraspinatus is enormous and swollen, and painful when i massage into it deeply, does that mean the muscle is too weak or too strong? I keep trying to relax it but it always tightens back up. I can't even release the fascia in my serratus anterior because of the impingement in the supra
The supraspinatus doesn't sound to weak or to strong. It sounds inflammed! I would have it checked out by a good sports chiro/therapist in your area. Good luck!
Can this be mistaken for ac joint sprain??
You can palpate the ac joint fairly easy. It’s usually pretty sore if you strained it.
@@OcraMedHealth all tests show positive on ac joint but palpation is pain free.. and alo, xray shows everything is fine. But brining my arm across my body is painful and also i hear painless clicking when raising my arm.
If the doctor who examined you feels it's your ac joint, then he/she would know best. I do have some videos on soft tissue work for the ac joint that might interest you. Good luck!
Nobody explained it better
Thank you! Happy to help!
Curse you google super spy secret listening device hearing me groan about my shoulder pain.. And also thank you for recommending this video.
SAME
Captain Anarchy LOL! Awesome. Hope it helps!
I went to the gym and got out of my cah and then i ended up lifting the bah too fah.
I'm always amazed that more people don't make fun of my Boston accent...lol.
Very informative video lol somehow the bostonian accent contrasts with academic subject matter. Nobody wants a bostonian brain surgeon lol
is this enough UA-cam for me or no?
Get your ahhms on the bahh
Randal Savage I’m surprised it took me to make 120 videos before someone finally made fun of my Boston accent! LOL!
@@OcraMedHealth my honor bud. I'd like to go the bah for a beer with ya. Love Bostonians some of the coolest people I've met in my life! Greetings from Canada.
Lets get stahhted!
Can I call you daddy