Fixing Rotator Cuff Tendinitis, Tears For Good

Fixes rotator cuff tendinitis and tears for good. Most exercises strengthen the muscle instead of the tendon. Today I'm going to show you how to target your tendon instead to fix your rotator cuff for good. Let's start with the most common rotator cuff problem, tendinitis and tears in the supraspinatus tendon. This is how you should be strengthening its tendon and a trick that you can use to double the results. Start off with the arm of your sore shoulder out to the side, bring it forward 30 degrees, turn your hand thumb up to open up space in your shoulder and then lift it until your arm is parallel with the ground. Only lift to a pain-free level. If it hurts to go that far, just go as far as you can pain-free. Now to strengthen the supraspinatus muscle, we would normally lift and lower your arm with weight. But to target the actual tendon, just hold your arm very still for 30 seconds. Research now shows that this puts tension on the damaged part of the tendon, which responds by laying down collagen to heal small tears. Hold this position for 30 seconds, keeping your shoulder blades down, rest the tendon for 30 seconds, then repeat two to four times, once a day. If it's hard or painful, lower your arm down to a more comfortable position. If it's easy, you can hold a small weight, thumb up, or provide a bit of resistance with your other hand. The secret here is to have plenty of collagen around the tendon for it to absorb as you do the exercise. Taking collagen 45-60 minutes before exercise doubles the results. Dr. Keith Barr, a tendon researcher, has shown that if you take a collagen supplement 45-60 minutes before the exercise, you can double the results. He recommends taking 15 grams of hydrolyzed collagen from animal skin sources plus 50 milligrams of vitamin C to help absorption. This exercise can improve the pain in as little as two weeks. But when the pain has stopped, don't stop the exercise. Instead, progress onto very slow movement, moving up over four seconds and down over four seconds. Do that for 30 seconds, two to four times, once a day. When pain has stopped, progress onto very slow movement. A lot of people get tendinitis or tears in their infraspinatus and teres minor. So here's how to fix that. Lie on your side with your head supported. Draw your shoulder blade down gently and hold your forearm parallel to the ground with a light weight in your hand. The weight should be light enough so that you can hold the position with moderate effort without pain. Two to four times, once a day. Again, do that 45-60 minutes after taking collagen and vitamin C. When the pain has stopped, progress onto very slow movement, moving down over four seconds and up over four seconds. Do that for 30 seconds, two to four times, once a day. You can actually do a quick easy version of this, standing with your elbow pressed into your side, shoulder blade back and down, and using your other hand for resistance. If this hurts, either use less pressure or press against a door frame directly in front of you. Now, the reason rotator cuff tendons get damaged in the first place is because poor shoulder blade movement decreases space within the shoulder, and this overworks the rotator cuff muscles. Now, this is something you can correct at home with some simple exercises. So I'll leave a link below to my shoulder workshop to show you how.