The supraspinatus is one of four muscles that make up the rotator cuff, a thick band of muscle which stabilizes the shoulder joint. When you lift your arm out to the side, or abduct, you utilize the supraspinatus. It is important to have strong rotator cuff muscles to avoid shoulder injuries such as tears, tendonitus and shoulder impingement syndrome. For a well-rounded supraspinatus workout, include both resistance bands and weights for optimum effectiveness.
Warm Up
Before you pick up a dumbbell or a band, warm up for five to eight minutes with some form of aerobic activity, such as walking on a treadmill or using an elliptical machine. This type of warm-up helps get your core temperature up, raises your heart rate and increases blood flow to your muscles and tendons. Warmed muscles are less prone to injury and are more able to move through full range of motion.
Dumbbell Standing Abduction
Stand with legs hip-width apart, spine straight and abs tucked in. Choose dumbbells that allow you to perform eight to 12 repetitions without breaking form. Hold one dumbbell in each hand with palms facing forward, arms straight down by your sides. Exhale and slowly raise both dumbbells straight out to the side until your arms are level with your shoulders. Pause at the peak of the contraction and slowly return your arms to the starting position as you inhale. Perform two to three sets of eight to 12 repetitions.
Resistance Band External Rotation
Tie one end of a resistance band around a stable pole or bar. Stand sideways to the bar and hold the band in your outside hand, palm turned up. Step away from the bar until the band feels tight. Hold your arm close to your body with your elbow bent, arm forming a 90-degree angle. Without moving your elbow from your side, slowly move your forearm straight to the side away from your stomach, as in a gate swinging open. Pause and return the arm to the starting position. Perform 10 to 20 repetitions two to three times.
Stability Ball Push-Up
Lie over the top of a stability ball on your stomach. Plant both feet behind you on the ground on a non-slip surface. Assume a plank position by stiffening your torso and lifting your upper body up off the ball. Place your hands a little to the side of the top of the ball and squeeze as you perform push-ups off the ball. If you are having trouble with balance, place your feet a little wider than your hips for more stability. Exhale as you push up and inhale on the return move. Perform as many as you can without losing your form.
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