The supraspinatus is one of the rotator cuff muscles of the shoulder. It is responsible for abducting your shoulder, which happens when you lift your arm up and to the side. If you feel pain when you touch the front of your upper arm above the biceps, you may have injured your supraspinatus. Experiencing pain when you raise your arm is another indication. After adequate rest, some strengthening exercises may help rehabilitate your supraspinatus.
Dumbbell Abduction with Internal Rotation
This exercise strengthens your supraspinatus muscle with your palm rotated to face behind you. Turning your palm to face behind you internally rotates your shoulder. To perform this exercise, stand up straight holding a light weight dumbbell in each hand. What feels light will be different for each individual, but you should always use light weights when doing rehab exercises. Twist your arms until your thumbs point toward the floor. Then, raise your arms at a 45-degree angle to shoulder level without changing the position of your forearms. Return your arms to your sides.
Dumbbell Abduction with External Rotation
Performing this exercise works your supraspinatus muscle with your arms faced in the opposite direction as in the internal rotation exercise. Stand with a pair of dumbbells in your hands and your palms facing forward. Raise your arms to shoulder height. Lift your arms along a 45-degree angle from your body. Reverse the movement to complete the exercise.
Single Arm Resistance Band Abduction
This exercise targets one supraspinatus muscle at a time. Use your right foot to anchor the middle of the band to the floor. Hold the ends of the band in your right hand with your palm turned toward your body. Lift your arm up to shoulder level at a 45-degree angle to your torso. Lower your right palm back to your thigh to complete one resistance band abduction on your right side. The exercise gets performed identically on your left side.
Incline Dumbbell Shoulder Press
This exercise strengthens the rotator muscles and the anterior deltoid muscles of the shoulders. Lie face up on an incline bench. Hold a dumbbell in each hand. Bring your hands next to the outside of your shoulders with your elbows pointing at the floor. The palms face toward your knees. Extend your arms straight toward the ceiling, then lower them back to the starting position.
Member Comments