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Exercises to Strengthen the Supraspinatus & Infraspinatus Muscles of the Shoulder

by
author image Christina Bhattacharya
Christina Bhattacharya has been involved in the health and fitness field since 1999. Bhattacharya holds an A.S. in physical therapy from the Community College of the Air Force, a Bachelor of Arts in technical communications from University of Maryland University College and a Master of Science in health management from Lindenwood University. She also holds personal trainer, senior strength training and Pilates certifications.
Exercises to Strengthen the Supraspinatus & Infraspinatus Muscles of the Shoulder
To remain injury-free, the supraspinatus and the infraspinatus require strengthening. Photo Credit Dick Luria/Photodisc/Getty Images

The supraspinatus and infraspinatus are two of the four muscles in the shoulder that make up the rotator cuff. The infraspinatus muscle is in charge of shoulder external rotation. The supraspinatus muscle is in charge of shoulder abduction. Both muscles are prone to injury and require precise strengthening. Hold all exercises for 10 seconds and repeat 20 times per shoulder.

Broomstick Range of Motion

Abduction. Hold the broomstick with the hand of your injured arm, palm up. Push the wand directly out to your side. Guide with the other hand palm down, until a stretch is felt.

External rotation. Lie on your back holding the broomstick in both hands with your elbows bent to 90 degrees. Rotate your arms overhead as far as possible.

Exercise Band Strengthening

Abduction. Stand with one end of the band under your foot and the other end in your hand. Keep your elbow straight and raise your arm to shoulder level, out to the side.

External rotation. Stand with the band in both hands. Keep elbows at your sides and bent to 90 degrees, forearms facing forward. Pinch your shoulder blades together and rotate your forearms out.

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Weighted Exercises

Abduction. Hold light weight, straighten the elbow and point your thumb down. Raise your arm diagonally from the hip to just below shoulder height.

External rotation. Hold light weight, straighten the elbow and point your thumb up. Raise your arm diagonally from the hip to above the head.

Caution

Always consult with your health care provider before attempting a fitness program.

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References

Demand Media