Originally Posted by Matthew Woodley
I apparently have a supraspinatus tendon strain. I have seen my GP and this has been diagnosed. I have got PT booked in, but the earliest I could get in is in a weeks time. Are there any exercises or rehabilitation practices I should be carrying out right now?
I only get pain when doing dips and on exercises such as shoulder press and other above head pressing lifts. Do you think it would be okay to continue lower body training like squats, lunges etc..?
I have the same problem.
After reading several articles from Poliquin, I started doing exercises for strenghtening my rotator cuff. Poor man shoulder rotations and similar, increasing weights.
It didn´t work. In the end it was even worse.
Then I read some articles by Eric Cressey about this issue and I followed his advice which is similar to what Garrett Smith has pointed in his post
- Avoid bench pressing. I do different kind of push ups
- Thoracic mobility
- Shoulder dislocations
- Wall slides (I can´t still do a proper one but I have improved quite a lot)
- Some foam roller and tennis ball massage
- A lot of pec stretching
Lying in a bench, with real light dumbells
1/ Arms in a cross and hold the position
2/ Arms in 90º degrees (arm and forearm parallel to the ground) and hold the position
After a month and a half my condition has improved a lot. No pain at all, much better range of movement.
I have no problems with any kind of overhead press
No bench pressing and no dips for the moment