The supraspinatus and infraspinatus muscles are part of the rotator cuff muscles in the shoulder. The supraspinatus muscle originates on the top part of the scapula, above the horizontal ridge, or spine, and inserts on the head of the humerus. The muscle is responsible for lateral extension of the arm. The infraspinatus originates in the large flat part of the of the scapula, just below the spine of the scapula, and inserts on the posterior aspect of the head of the humerus. The muscle is responsible for lateral rotation of the arm. Exercises that work the rotator cuff assembly strengthen both muscles.
Resistance Band Lateral Rotation
Step 1
Attach the handle to the resistance band. Thread the band through the anchor and close the anchor in a door at waist level. If you do not have an anchor, loop the band around a doorknob, chair or similar heavy object at waist level.
Step 2
Stand sideways to the door so that the band stretches across the front of your body and the handle is in the hand farthest from the door. Step away from the door to pull the band taut.
Step 3
Stand with your feet hip-width apart and fold your empty hand behind your back. Keep your shoulders back and down and your head neutral.
Step 4
Bend the elbow of the hand holding the handle so that your forearm is parallel to the floor. Keep your elbow at your side and rotate your forearm away from your body using a slow, controlled motion. Hold for one second and release your arm slowly back to the start position.
Step 5
Repeat the rotation 10 times, rest for 60 seconds and do two more sets of 10.
Resistance Band Lateral Lift
Step 1
Attach the handles to each end of the band. Stand on the band, with your feet hip-width apart so that the band is anchored under each foot.
Step 2
Hold a handle in each hand. Keep your lower back neutral, your shoulders back and down and your ears in line with your shoulders.
Step 3
Slowly lift both hands sideways, away from your body, until your arms are parallel to the floor. Hold for one second, then slowly lower your arms back to your sides. Repeat 10 times.
Step 4
Do three sets of 10 repetitions, and rest for up to 60 seconds between each set.
Things You'll Need
- Resistance bands
- Resistance band handles
- Resistance band door anchor
References
- "Personal Trainer Manual"; American Council on Exercise; 2003
- "Principles of Anatomy and Physiology"; Gerard J. Tortora and Bryan H. Derrickson; 2002
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