The supraspinatus muscle is a deep muscle located in the shoulder. According to the Pain Clinic, the supraspinatus tendon is part of the rotator cuff muscles responsible for the first 15 degrees of shoulder abduction, or the movement of the arm away from the body. Exercising this muscle, along with the other rotator muscle group, minimizes instability and injury.
Wall Angels
Wall angels can be performed easily without the use of weights or resistance bands, but build strength by using the weight of your arm. This exercise can also be used to warm up prior to using additional weight. According to Enhanced Fitness and Performance, high repetition is the key to creating strong healthy shoulder function. Start by standing with your back against a wall and your feet approximately 6 inches from the wall. Bend your elbows approximately 45 degrees, and stretch them out against the wall. Keep your buttocks, back and shoulders against the wall during the exercise. Raise and lower your arms in an arc-like pattern for three sets of 10.
Supraspinatus Raises
Supraspinatus raises incorporate added weight to strengthen the shoulder. Sit with your knees approximately shoulder-width apart. Grasp the weights at your side. Lift the weights out toward the 10 and 2 o'clock positions and up to approximately 60 degrees, and slowly bring the weight back down. According to Sport Fit, the three keys to this exercise are to keep your thumbs pointed down throughout the exercise, do not exceed 60 degrees, and always move slowly and smoothly. Repeat for three sets of 10.
Shoulder Raises
Shoulder raises employ the use of resistance bands to the common exercises by providing a linear increase and decrease in tension throughout the range of motion. You can execute this exercise from the standing or sitting position. Grasp the ends of the band, and place the middle of the band under your feet. With your arms positioned at your side, begin raising them out toward the 10 and 2 o'clock positions and up to 60 degrees. Slowly lower your arms to your side again, resisting the band throughout the range of the exercise. Repeat for three sets of 10.
