00:00A supraspinatus tendinopathy is one of the most common conditions we see in shoulders in the
00:06clinic. It doesn't mean that it's easy to get right. In fact, it takes a lot of hard work and
00:12the right exercises. So if you are one of those people who have got a supraspinatus, so this one
00:19here, supraspinatus rotator cuff tendinopathy, not a tear, but a tendinopathy that's giving you pain
00:25and weakness. It's super important that you get the right exercise in, get it better, so it doesn't
00:32turn into a tear. So here are my top three essential exercises that you need in your rehab program to
00:38get it right. You need an external rotation component, you need an abduction component,
00:43and you need a stability component. So let me show you what that would look like.
00:53Right, external rotation. Now traditionally, if you were just doing external rotation with a band
00:59and you're doing entry-level stuff because you've got a bit of a sore shoulder, you'd be working on
01:05this. However, with a tendinopathy, we love doing eccentric training. So what I suggest you do,
01:11instead of start doing this thing, double the band so your load is more. Now, you choose a band and
01:19the load that's appropriate for your weakness and pain, okay? So you don't really want to be going
01:25into pain, especially nothing more than a three or four out of ten, but you have that doubled like
01:33that. So usually what we use is a light band but doubled. You're just doing the eccentric component,
01:39meaning from external rotation into internal rotation. Let me show you what that looks like.
01:44If I grab this band here, so when I go into external rotation, I don't have to do any work,
01:51okay? That's really easy because I'm using my good arm. Then I put the load on. When I'm out in
01:56external rotation, put that load on there, then I'll feel that in my shoulder, okay? Now it needs to be
02:02load feeling, not pain feeling, and then I roll that back into internal rotation. What I'm doing
02:10there is eccentric phase of external rotation. I'm not doing the concentric phase, all right? I'm doing
02:17the eccentric phase. And so I want you having a rest there and then the training and the load
02:27there. What that does is it gives you more recovery with every rep so you can go heavier here. So
02:36if
02:37you load a non-torn tendon, so just a tendinopathy, no tear, if you can load it heavy on the
02:46eccentric
02:46phase and then have a rest period here and recover, you don't get that buildup of fatigue. It's much better
02:54you're doing wrist period heavy like that. Then go and
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