Supraspinatus Tendon Testing + Strengthening | Physio REHAB | Tim Keeley 

Been struggling with shoulder pain for a while, this made a huge difference with just a few reps. Thanks so much.

Hi Tim, damn, this is exactly what I was missing in my rotator cuffs rehab ,, Thank you bro

Thank you for clarifying!! My doctor only handed me paperwork instructions and rather than getting better, my shoulder has been getting worse. This exercise is well explained and much more comfortable to do! I might be able to avoid the painful cortisone shot thanks to this video!

Hello! My name is Tatiana, I’m 58. Since December 2021 I had two surgeries on rotator cuff repair (completed turn) , and now getting ready for third on long head bicep and supraspinatus tendon. I’m or I was very active, training more than 20hours a week, very athletic. I started watching your videos about six months ago and absolutely love it! Thank you!!! I learned a lot and still find Moro and more very helpful informations! Thank you so much!

This is super helpful, well-explained, and practical.

hello in my mr report it says There is an intrasubstance partial tear in the inferior fibers of the subscapularis tendon. Which exercise or strechs should i do ?

Thank you, Tim. I've been dealing with rotator cuff issues for years, and this procedure really helped. God bless.

I’m so happy!!! Thank you for this information. I need all the help I can get ✅

A big thank you, the best I could find,very thank you

Great video,clear and educational Thanks👍

Solid instruction, thank you.

Great lesson! That’s exactly my problem…. Thank you

Awesome video. Thank you for sharing👍

Thank you for this exercise mate, I’ve been strengthening the rotator cuff got slightly better but still pain on the outer part, just nice to pin point the actual problem… thank you

thank you very much !

Always insightful and clear. Thanks Tim.

Thank you so much!

BIG THANKS !!!!!

Hi Tim, thanks for posting this video I've been struggling with a rotator cuff problem since around 2015, MRI was inconclusive. I'm going to give your routine a go as I've struggled with pain upon "scaption" (cheers for the new word). Do I need to do these exercises on both arms or is it okay to just do the affected arm? Thanks, Chris

Tim thank you !!! With this excersie that is right where my pain is ..I was a 500lb bench guy& i been so depressed for last 7weeks but one set of these exercises & i can feel thats where i need to be working on to get better..I was only doing 335lbs fir reps on my second set and on my second rep felt it pull so i dropoed the weight quick..anyway with this exercise i know ill get better and its all cause if you 😇

Great video! I have been diagnosed with calcification of the supraspinatus tendon, how do you suggest going forward with that rehab? I'm getting a cortisone shot but looking for some ideas on exercises please.

Thank you for this video. I'm almost a year post op on supraspinatus surgical repair and my physio never gave me this exercise. I watched your videos on your post op recovery. Was this one of your post op exercises?

So, I hurt my shoulder in 1999. I was told that I have tendonitis in my rotator cuff. Then in 2015 I was told that I have chronic tendonitis. Then, about 1 year ago I saw a surgeon and he said I needed a distal clavicle excision. I had a 2nd opinion. Same thing. Nothing was said about the rotator cuff. So, I had the distal clavicle surgery done this past June. Then, I have not felt completely better. My arm was hurting and my surgeon thought it was my neck. Went to a neurosurgeon and he said he didn’t think it was my neck. Then the surgeon sent me for an emg/NCV study. Come to find out, he didn’t think it was my neck. He said he thinks it’s my rotator cuff and suggested a cortisone injection. I got it and I feel so much better. So, now we are back to seeing if I need another surgery. I’m going to a different surgeon. I don’t know why this other surgeon didn’t take care of my rotator cuff this summer when she did the distal clavicle excision. I have been in so much pain till November and a physiatrist gave me a cortisone injection. Im feeling so much better since I got the injection

Between this an Athleanx I was able to figure out my issue. I've been doing many sorts of rotator cuff band exercises...but had not directly addressed the supraspinatus which is my problem.

Thanks

Thank you. I have supraspinatua tendinosis with a type 2 acromium AND I have hypermobility.

Great stuff! Can i combine workouts for impingment, and infra- Suprasinatus together, as i have all of them unfortunately -.-

Hey Doc ! I've insertion tendinopathy involving the posterior insertion of supraspinatus, very mild subacromial bursa thickening, minor fraying & minor contour irregularity involving anterosuperior labrum. That's on my recent MRI report. It has been like this for 6 months. MRI was a few weeks ago. I took some rest but pain comes and goes. It is getting very annoying as every time I try to push myself, it just starts to hurt again. What do you recommend ! Thank you in advance !

Hi Tim, I wish I had found your chanel few months ago.I had supraspinatus strain/sprain in May this year diagnosed by Dr(no MRI or US done just physical exam).I did few physio session?s but still after 6 months my external rotation (and reaching behind my back)is not great,I hope is not too late to get full range of movements back, shoulder injury is so frustrating,what exercises you can recommend to me?Big thanks

Hi Tim. Subscribed. Great video. Thank you. Hey I’m not sure I understood something you said. I think you say 3 or 4 sets everyday and then you said something about a recovery day. Should I do this every day or every second day. Thank you.

Hi Tim with my shoulder articular sided partial-thickness supraspinatus tear iv been letting it heal for about 3months now and still notice a slight pain but alot better. Will it be best to start rehab/exercises now or wait abit longer?. Thanks

Are you a fan of Friction Massage or Shockwave Therapy for Tendinopathy. I've been doing exercises/weights for close to 2 months for supraspinatus Tendinopathy(Mild left/Moderate right) and maybe a little bicep tendonitis in there too. still have them both. Wondering if I need another therapy.

Hi Tim, MRI scan on my shoulder showed full thickness tear of supraspinatus which is old & apparently not re-attachable, and lots of wear/tear to acromioclavicular area ...... would this exercise be useful ? - excellent video mate

Very useful video. I had MRI and was diagnosed with a supraspinatus tendinitis and tendinosis with a partial tear. Can I lift weights, in this case for a back muscles, like t bar row or similar? Also I was strengthening trapezius and back deltoids with the weights, am I getting my condition worse with this? Or should I just drop the weights and concentrate on supraspinatus?

That's great. I have been doing all the other ex. but this is what I felt like doing, did not know how it was called. I still cannot get rid of the pain after 5weeks however my motion is whole better overall. How soon do you think I am allowed to be doing mountainbiking safely again?I have a supraspinatus strain and a minimum bursitis. Thanks a lot for a reply!

Thank you for the instructions, Tim. Great video! I got a question if you don't mind. I understand that I should do it lightly, and that I should progress little by little because this side will be weaker. But what if it is not the strength that is the problem, but pain? Currently, I can lift the weight but through pain. Even lifting my arm without any weight, front raise or in this 30° angle, already hurts.

i felt the pain a lot when i put the thumb down and pushed my arm down i'll start the exercise soon but if i get rid of the pain should i exercise this little muscle on shoulders workout day to avoid this injury for the future?

Thank you!..do you have to wait for the inflammation to stop before starting the exercise?

YES I CAN DEFINITELY FEEL THAT IS A NEEDED SPOT TO EXERCISE... Also I wake up with pain radiating down my side / my back / my ribs? > Kinda on that same 30degree angle that you feel it in with these exercises. What does that mean please. Any one help me?. It's quite excruciating

I've been able to build up my strength to doing clean 10-12 reps while rehabbing my supraspinatus tendonopathy. I still struggle with some pain at the insertion, near the outside of my shoulder. Should I focus on eccentric band work to work this out, or is continuing to improve my strength with the the way to go?

appreciate this video! thank you! looking forward to strengthening my rotator cuff muscles, in pain now, but going to build these buggers up so my shoulder never hurts this way again.

Thanks for the amazing video, I have a couple of question for you please: What's your personal opinion about physical therapy treatment with ultrasound and electric stimulation, I have tried it a few years ago for one shoulder but never see any improvement but after sometime my shoulder got better but now I have almost the same injury on the other shoulder, and where I live all physical therapist always suggest this kind of treatment first and I feel it is kind of business! 2nd question after I made some stretches and these exercises in the video I can feel that my supraspinatus is a bit swollen now, shall I add ice? and should I keep doing the stretches and exercises? sorry for the long message

I fell and broke the humeral head of my dominant arm around 3 months ago. Agony followed and continues. Finally managed to get an ultrasound which showed small tendon tears of the supraspinatus and subscapularis. The latter tendon I'm told is also rubbing against the long head biceps tendon. I'm 67, a widow with no children. It's been quite a cope managing with zero help. Which has probably led to a slow overall recovery. Just wondering: would any exercises make tendon tears worse? I haven't attempted weights with that first 30deg exercise. Just used my arm. It creates some pain down my biceps where I imagine the long head tendon to be. I've had a go at your first exercise for the subscap. I've not much mobility taking my arm behind my back but your exercise seems to have helped without causing any extra pain. Thank you. I'll move on with the rest albeit taking things ultra slowly.

sir , I diagnosed myself from some other video regarding different tears and only pain was while testing for supraspinatus- now I came to this video and I think it's really GREAT, can I go to gym now and train normally like shoulders and chest while also doing rehab

Great vid! Is there a reason why my triceps is very weak after being diagnosed with supraespinatus inflamation?

I have a large tendon tear and worry that too much supraspinatus contraction can pull on the tendon and progress the tear to full thickness. Is it likely? At which stage of recovery is it best to start these muscle-specific exercises? Maybe better to work the surrounding muscles to first stabilize the joint?

Namaste from india, I facing supraspinatus sprain level1, which one i have to do for better result. And do i have to apply any pack cold or heat before this exercise?

I’ve done an MRI and I’m diagnosed with: - Type 2 Acromion - supraspinatus tendinosis - tiny intrasubstance tear of subscapularis tendon - mild subacromial subdeltoid bursitis - mild degenerative change of AC joint - small tear and degenerative change of anterosuperior labrum Is this exercise suitable and will it work for me?

I had an MRI Diagnosed with Suggestive of Supraspintus tendonitis & suggestive of long head bicep tendonitis, im doing this rehab exercise but, clicking shoulder sound when i perform,. Is it to early for the exercise or should rest 2,3 weeks?

I have a full-thickness 1-cm by 1-cm tear if the supraspinatus tendon (from tennis serving mostly). Will this exercise help me heal without surgery? 🤞🙏 If so, are there other exercises I should also do? Thank you!!!

Would doing these types of exercises possibly tear the muscle more? Because when it starts to hurt I’m not sure if I should press through or stop once it starts to hurt?

would you recommend to keep it light weight all the time? I mean after 2 kg with the band feels super easy would you go for 3 kg and up?

Hey there, I have a question, i have a supraspinatus tear in the tendon with a small cyst, i have sharp pain in throwing the ball, will this exercise help me ?

I can't do this even without any weights. 😭 I've been diagnosed with mild bicep tendinosis. Initially i didn't have any pain, but it gradually started appearing from front of the shoulder, now the bicep too. I've been doing some rotation exercises n posture correction for 4-5 months now. But i don't feel any better. Should I stop doing all exercises for a while? Please guide me. 🙏

Hi Tim, if you’re getting more pain when you rotate your thumb down and very little pain with thumb up what does that tell you about the supraspinatus ?

I’ve had a biceps tenodesis back in March and all good from that. Can do weights again all ok but the only issue is trying to play tennis and the vertical arm from serving as the arm goes “over the top”. I believe this is a supraspinatas weakness. Guessing this exercise will help?

I had an MRI done and was diagnosed with a localized full-thickness tear of the central/posterior fibers of the distal supraspinatus tendon at the greater tuberosity attachment site. I can hold my arm out at that angle and push down and have no pain and no problem holding my arm up against resistance. I'm confused.

Interesting video. Do you really want to go up to 120 degrees though? I thought one was supposed to stop at 90, to avoid pinching the tendon with the acromion?

hello how are you ? so im currenty dealing with issue i think , and have started a little rehab prgam from today for 4 weeks.. im going to add this into my work, but my question is i can also feel it in the back of my shoulder ??? is there eomthing i can do for this please

I had this issue 4 years back and with help of exercise it was healed. Although it came back again. I can ensure that it doesn't come back every time I play cricket/ go to the gym?

Hi I just have a MRI and show a cuff tear. What kind of stretch and exercise I should do. I was on physical therapy for four weeks before the MRI. Now the I know what I really have, do I need to change the exercise?

Hi Tim, i have got myself checked and examined and the only time i feel pain is during the empty can test leading to supraspinatus pain, will i be able to heal properly and get back to the gym ever ? Also i just feel a mild pain during that test, please guide me

Hello.. I have a pain while doing eccentric movement in the lateral abduction.. Is it possible to be the suprasoinatus muscle? Thank you

you said look for the pain, meaning you want the pain and keep doing hte exercise?

Doctor told me that my Supraspinatus is the problem (tendonitis or impigment) and the test and exercise that you show creates decent amount of pain but there is no weakness and difference of strength between injured and healthy shoulder. what does this mean? does doing this exercise is what I need?

What is your take on the cortisone injections, Tim?

I had a steroid injection and scan yesterday, the doc said I have a ruptured supraspinatus; any hop?. I'm a drummer. Is there strapping or taping that will allow me to play?

Hi, I was detected in MRI with mild distal Supraspinatus tendinosis on left shoulder. Also, the MRI report stated that I have Acromion type 2 bone. So the doctor said me not to do overhead exercise again for lifetime. Is it that I should not take my arm above 90°? And can I do this rehab exercise shown in your video? Please help. Thanks

Is it possible to tell the difference between supraspinatus tendinitis or tendinosis without any scan or MRI?

Ah man. I somehow started to get pain along this tendon during a gym deload. Really concerned it'll keep me out for a long time. Mentally distraught right now. :(

Hello Sir- it's been 1 month 10 days from a partial tear of supraspintatus tendon can I do strenghthing exercises...and there is joint sound like tuk coming when my hand is lifting ...very minimal bump i can feel when I touch on AC jont of my shoulder...what are the actions that I can take on these..does these go away on its own or ?

i have been diagnosed with supraspinatus tendinopathy. i don't know how i got it but my right arm now really hurts. so doing stretches and exercises to help strengthen it. i've got a session with an NHS physio therapist soon. i am really hope it is something that can be improved, because even dressing myself hurts. what a pain!

What if the patient is having a tear in supraspinatus frm last month and is a post stroke with same sided weakness, hemiparesis patient since 10 months. Got cortisone injection no relief and not comfortable in lifting arm, continuing this exercise will work?

Hi, would y raise (that we use for lower traps) do the job for the supraspinatus as well?

I just re read my MRI and see it's a tear of the Sup Tendon, not muscle. Is that worse or better? "Focal near full-thickness insertional tear of the supraspinatus tendon measuring 8 x 6 mm (AP by transverse dimension). Subjacent cystic changes are noted within the humeral head. Superimposed moderate supraspinatus tendinosis." Might I tear it more doing excercises? It's not that bad that I would consider surgery and I'm 72.

3 or 4 sets every single day you say, right after you say then you need the recovery day so you think you should do it every other day i'm confused

Do you take online sessions?

Hi Tim, Where I can purchase the yellow band? Thank you.

Hello, do push-ups and pull ups help or make the case worse.?

2:41 pushing on my arm at 30° trigger (front and back) neck pain. Is the supraspinatus the culprit?

Does pain while doing external rotation with resistive band is supraspinatus

Hey, when I do this exercise my should clicks, is there anything I can do to get rid of the click?

How many sets and for how long?

I’ll be trying this! My right supraspinatus is half the size of my left one due to a doctor trying to remove a knot in my right upper scap, but it seems that he accidentally removed some of the muscle from the origin of the supraspinatus. Thank you!

I'm suffering from Supraspinatus Tendinosis and Acromio - Clavicular Arthrosis from last 1.5 years. Will this exercise help me ?

May I eat vit D3 n collagen tabs? And Do I quit gymming for a month?

Hey i have supraspinatus problem ,and i have pain when i do pushups or dips , i did these excersice for 2 months and pain is still hurts me , what can i do to get back like i was !!

I'm suffering from upper back pain and I don't know whether it's from neck or shoulders but I cannot raise my arms above my shoulders it hurts

Hi I seen a phyisio few weeks back and I was told my pain all stemmed from my neck, the phisio cracked my neck a few times left and right, and thought that would free things up, I'm no better really, I struggle most with my right arm behind my back basically tucking my shirt in at the back, and hanging my towel back over my shower, I still believe there is some kind of impingement going on the physio says there isn't I disagree, I'm doing all kinds of stretches, but I just can't shift the pain or get the range of motion behind my back I need, any help please.

I have shoulder pain due the over weight lift and My MRI says like this, 1. Mild Fraying of bursal surface of supraspinatus Tendon. 2. Mild Thickening of inferior glenohumeral Ligament. What is best medical treatment for this sir? Can you please share.

Is this a good exercise for a ruptured superspinatus.?

Should I be icing my shoulder after doing these therapy exercises?

this injury sucked the life out of me.. since may 2022 (6 months) it has been troubling me and i feel like nothing is helping...

Hi.. I have supraspinatus tendonosis. Its been 5 months and isn't showing improvement. Been doin pt, idk what to do?

When strengthening the supraspinatus, how can you be sure you're not causing more damage? I was under the impression any concentric use of the tendon would cause more wear and tear, why is that not the case and how do you know the difference?

Hi Tim, my ultrasound resulted in the following: 1. Loss of normal fibrillary pattern of supraspinatous & subscapularies tendons (tendinopathy) 2. Partial thickness tear of Supraspinatous tendon (intrasubstance & Of Articular site) Should I perform these exercises? Thanks in advance!

Sir-I injured my shoulder 6 weeks ago while working out. An MRI shows no tears, but states “tendinosis of the supraspinatus”. I was given NSAIDS, and a cortisone shot, but I cannot see a therapists for another month. I am a heavy weight lifter. Since it has already been 6 weeks of no weight lifting, do you think I can begin your routine? I am getting different answers. Some say to rest it completely for a few months and some say “get back to it” as soon as you can. I used to do 35# deltoid raises so honestly I’d love to do 5# raises, better than nothing. What do you think? Thank you so much.

Can this be done if I have bursitis.

What's the difference between tendinopathy and tendonitis please??

Sir I Have mild Subscapularies tendonitis please sir my left shoulder full pain please sir guide mee