The supraspinatus muscle attaches to the inside, upper portion of the scapula bone on one end and the outside of the humerus bone, near the shoulder socket, on the other. It assists with shoulder abduction and external, or outward, rotation ranges of motion. Supraspinatus tendinitis refers to inflammation of either tendon that attaches the muscle to the scapula or humerus bones, causing discomfort. Performing strengthening and stretching exercises targeting the supraspinatus musculotendinous unit may help treat the condition. Consult with a physician, however, before starting an exercise program to discuss your individual circumstances and other treatment options.
Arm Crossover Stretch
The supraspinatus contracts to facilitate abduction of the humerus, which occurs when you move your upper arm sideways, away from your body. You can lengthen and stretch the muscle by moving your arm through the opposite range of motion -- adduction. Stand upright and cross the injured arm diagonally in front of your abdomen, placing your hand near the opposite hip. Grasp your elbow with the opposite hand and stretch the arm farther, pulling your hand upward until your arm is nearly parallel to the floor. Hold for five deep breaths, deepening the stretch slightly with each exhalation. Repeat with the opposite arm to balance both sides of your body.
Lateral Raises
Performing exercises through abduction and adduction ranges of motion using external resistance will help strengthen the supraspinatus muscle and may help alleviate pain due to tendinitis. Stand or sit upright and hold dumbbells at your sides with your palms facing your hips. Keeping your arms straight, lift the weights sideways, away from your body, to shoulder height, then slowly return to the starting position. Perform six to 15 total repetitions, depending on how much weight you use, and progressively increase the weight over time. If you can't keep your arms straight, decrease the weight of the dumbbells. You can also perform lateral raises using a resistance band by stepping on the middle of the band and stretching the ends upward.
External Rotation
The supraspinatus is one of the four rotator cuff muscles, assisting with external rotation of the humerus bone within the shoulder socket. This motion is important during the cocking phase of the overhand throwing motion, making baseball and softball players especially susceptible to supraspinatus tendinitis. Adding external resistance as you externally rotate your upper arm will strengthen the supraspinatus muscle and its tendons. Stand upright and hold a dumbbell in each hand. Abduct your upper arms to shoulder height with your elbows flexed to 90 degrees and forearms pointed downward. Keeping your elbows in place, externally rotate your upper arms until your forearms point upward, then slowly reverse back to the starting position and repeat. Perform at least 10 repetitions using no more than 5-lb. dumbbells.
References
- Get Body Smart: Supraspinatus Muscle
- "Basic Biomechanics"; Susan J. Hall; 2007
- MayoClinic.com: Tendinitis
- American Council on Exercise: Dumbbell Lateral Raise
- "The Baseball Drill Book"; Bob Bennett; 2004
