Supraspinatus Tear: How Exercise Rehabilitation Supports Shoulder Recovery

Don’t Let Shoulder Pain Hold You Back

 You reach up to grab something—and feel a sharp pinch in your shoulder. You lie on your side at night—and it aches. If this sounds familiar, a supraspinatus tear might be the cause.

The good news? Many tears can be managed effectively with targeted rehabilitation.

At Exercise Matters, we specialise in shoulder rehabilitation using evidence-based exercise to support healing, reduce pain, and restore function—even for people with partial rotator cuff tears like the supraspinatus.

What Is the Supraspinatus?

The supraspinatus is one of four muscles that make up the rotator cuff. It sits at the top of the shoulder and:

• Lifts the arm out to the side

• Stabilises the shoulder joint during overhead movement

Tears can be:

• Partial thickness (fraying or incomplete tear)

• Full thickness (complete tear across the tendon)

Causes include:

• Repetitive overhead activity

• Trauma (e.g. fall on outstretched arm)

• Age-related degeneration

Symptoms of a Supraspinatus Tear

• Pain when lifting or reaching overhead

• Weakness or heaviness in the arm

• Night pain when lying on the affected side

• Clicking or catching sensation

Do All Supraspinatus Tears Need Surgery?

No. Many partial tears and some full tears can improve with structured rehabilitation alone.

Evidence: A 2014 study by Kuhn et al. in The Journal of Shoulder and Elbow Surgery found that 75% of patients with rotator cuff tears improved with exercise-based treatment without requiring surgery.

Goals of Exercise Rehabilitation

• Reduce pain and inflammation

• Improve shoulder stability and strength

• Enhance range of motion without irritating the tendon

• Restore confidence and function in daily tasks

Best Exercises for Supraspinatus Tear Rehab

All exercises should be guided by a clinician and adjusted to pain tolerance and tear severity.

1. Isometric External Rotation

Purpose: Activates rotator cuff without movement stress.

• Stand with elbow at 90 degrees by your side

• Press your hand gently outward into a wall or resistance band without moving the arm

• Hold for 5 seconds. Repeat 10 reps

2. Scapular Retraction (Shoulder Blade Squeeze)

Purpose: Improves postural control and offloads shoulder joint.

• Sit or stand tall

• Squeeze shoulder blades gently together

• Hold for 5–10 seconds. Repeat 10–15 times

3. Supported Abduction (Wall Slide or Table Slide)

Purpose: Encourages safe shoulder elevation

• Slide arm gently along a wall or table with support

• Avoid shrugging the shoulder

• Repeat 10–12 reps within a pain-free range

Progressing Rehabilitation

• Begin with low-load isometrics and range of motion

• Progress to light resistance (bands, dumbbells)

• Integrate functional tasks (reaching, lifting, carrying)

• Monitor pain levels and shoulder mechanics

Evidence: A 2021 review by Littlewood et al. supports progressive loading for rotator cuff rehab, even in chronic tears, to stimulate tendon healing and improve outcomes.

Case Study: Greg, 52, Partial Supraspinatus Tear

Greg was a recreational tennis player who developed shoulder pain when serving. MRI confirmed a partial tear.

Our program included:

• Posture correction and scapular control

• Isometric and banded external rotation

• Gradual return to overhead sport-specific drills

After 10 weeks:

• Greg returned to tennis pain-free

• Shoulder strength increased by 40%

• Night pain resolved

Frequently Asked Questions

1. Can a torn supraspinatus heal on its own?

Partial tears can heal or stabilise with rehab. Full tears may not “heal” but often become asymptomatic with the right program.

2. How long does rehab take?

Most people see improvement within 6–12 weeks. Full recovery may take longer depending on the tear and individual factors.

3. Should I avoid all overhead activity?

Temporarily, yes—but we’ll help you reintroduce it safely with progressive loading.

4. Do I need an MRI?

Not always. Clinical testing by a physiotherapist or Exercise Physiologist often provides enough information to begin rehab.

Shoulder Rehab Done Right

Whether your goal is to sleep pain-free or get back to sport, we’ll help you move confidently again. At Exercise Matters, our tailored shoulder rehab programs help you rebuild strength and stability—without relying on surgery first.

📞 Book a shoulder rehab consult: (07) 5448 3532 🌐 www.exercisematters.healthcare

References:

• Kuhn JE et al. (2014). Effectiveness of physical therapy in the treatment of rotator cuff tears. J Shoulder Elbow Surg.

• Littlewood C et al. (2021). Rehabilitation for rotator cuff disorders: a systematic review. Br J Sports Med.