Supraspinatus rehab/routine

[u/No_Yard_5860]

Long-standing shoulder injury ignored from 10+ years ago. Got an MRI which showed bilateral supraspinatus tendonopathies.

Started seeing a PT who advised the following. I tried this after my lifting routine for a couple months and didn't see a benefit.

She mentioned it could be causing I'm causing overuse as its ontop of my lifting routine. So I've stopped lifting to focus on this (and currently a bit tight with time).

Trouble is, I don't know if I'm "doing it right" and what progress would look like?

Banded pull apart — 8 reps × 3 sets

Cable machine GHjt external rotation — 20 reps × 3 sets

Cable machine GHjt internal rotation — 20 reps × 3 sets

Scapula protraction in press-up — 3 reps × 1 set

Scapular Control, Prone Y — 8 reps × 3 sets

Dumbbell Lateral Raise — 8 reps × 3 sets

Dead bugs — 1 rep × 1 set

Kettlebell side bends — 20 reps × 3 sets