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Can you help me with a light supraspinatus tear and is the help free?

I'm an 44 years old male, who started doing pushups last year November 2019 and went too fast to more advanced single arm push ups tearing a small 6mm by 3 mm hole in my left supraspinatus muscle.
My mobility in the shoulder is good, can lift my arm up high without pain, but doing pushups hurst a little so after the diagnosis I stoppe doing pushups completely only doing external rotation exercises with a rubber band
What is the best recovery exercises to do and how often per week?
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15695260 tn?1549593113
Hello and welcome to the forum.  Thanks for your question. Was it an orthopedist who diagnosed you?  Would you be able to see a physical therapist? Every person is different and there are many strengthening exercises you can do but you should have a professional guide you.  Let us know your current status with that and where they have left it and we'll go from there.  Please note that it can take up to 12 weeks to heal so you don't want to redamage it.
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Thank you, I just went to a GP who prescribed a sonar, specialists are just so expensive, but if I need to go I will to  one.
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