Hi folks, I had been suffering from supraspinatus tendinopathy along with painful posterior delt. This also caused referred pain in my biceps and triceps. Went to multiple physios, and all were saying the same thing, that I should do external rotations. But it was so painful due to the referred pain and also the tight posterior delts, that I just couldn't do this exercise without straining my joints even further.
Finally found the issue that my traps were very tight and also added some other exercises after referring gemini and chatgpt. Here's what my rehab looks like and I hope it helps people:
- Farmer's carry (This is a clutch. No physio reccommends this. But it helps stabilise the whole upper back and your posture drastically becomes better. Also the tension from traps gets released doing this regularly)
- Scaption Raises (This is magical. Adding this exercise I feel changed everything for me. It makes the supraspinatus muscle specifically stronger. Again, no physio reccommended this)
- External Rotation (Now I can somewhat do it, and it does help overall)
- Seated Rows (Upper Back is very important for a good posture)
- Lat Pulldown (Nobody reccommended this as well. But trust me everything in the near vicinity of your shoulder, you should train and it will yield improvements. Superbly helpful)
- Chest Press (Ver lightweight chest press since I also have costochondritis)
- Banded Wall Slides (This is very important. All physios reccommend this for your serratus)
- Rear delt flies (This is a lovely exercise. Reccommended by my first physio. Greatly improves posture)